B vitamins for hair include 6 vitamins that are found in most of our everyday foods. In addition to automatic use, vitamin B is produced as part of preparations, the use of which is aimed at making our hair look healthy and beautiful inside and out.

Types of B vitamins

1. Vitamin B1. This vitamin is also called “thiamine”. It is water soluble and tends to break down when exposed to heat. Actively participates in energy and carbohydrate metabolism, water-salt, fat and protein metabolism, and also controls the activity of the nervous system. A lack of this vitamin in the body leads to a decrease in the functional functions of muscles and the central nervous system.
   • Contained in yeast, wholemeal flour, cereals, legumes, animal liver and brain, vegetables and egg whites.
2. Vitamin B2, also called "riboflavin". Equally poorly soluble in alcohol and water. Light has a destructive effect on it. Thanks to this vitamin, metabolic processes occur in the body. B2 is their catalyst and also takes part in the construction of fats, proteins and carbohydrates. Without it, red cells will not be able to form and cells will not grow. Cells of hair, skin and nails absorb oxygen with its help.
   • Riboflavin is found in meat, cheese, liver, chicken eggs, wheat, oats, barley, rye, etc.
3. Vitamin B5, also known as pantothenic acid, is one of the most abundant vitamins in nature. Acid takes an active part in the metabolism of proteins, fats, carbohydrates and the oxidation process. With its help, vital amino acids and hemoglobin are synthesized
   • Vitamin B5 is found in cauliflower, mushrooms, beef liver, egg yolk and peanuts.
4. Vitamin B6 for hair or “pyridoxine” is highly soluble in both alcohol and water, but is absolutely insoluble in fatty solvents or ether. Light produces a destructive effect on it, but is indifferent to the effects of heat and oxygen. Vitamin b6 plays an important role in metabolism. And they, in turn, are necessary for the functioning of the peripheral and central nervous systems. Vitamin B6 is part of many complexes that are aimed at maintaining hair in good condition. With its help, protein, important amino acids and hemoglobin are synthesized. Capable of lowering cholesterol and lipid levels.
   • Sources of pyridoxine: cottage cheese, meat, fish, barley, bran, cheese, oatmeal and buckwheat, chicken egg, rye and peeled flour.
5. Vitamin B9 or “folic acid” is a vitamin that is destroyed when exposed to heat and light. Dissolves in water. Plays an integral role in redox processes, as well as in the functioning of the hematopoietic organs. It has a good effect on the functioning of the liver and intestines, has a positive effect on the immune system and helps in the formation of white blood cells.
   • Folic acid is found in large quantities in foods such as yeast, vegetables, liver and grains.
6. Vitamin B12 for hair (or “cyanopabalomin”) differs from others in its ability to accumulate in the body. Water soluble. Accumulates in the spleen, liver and kidneys. Prevents fat from accumulating in the liver and improves oxygen consumption by the body. Vitamin b12 plays an important role in protein synthesis and is involved in the creation of cartilage tissue. Has the ability to slow down the development of AIDS. If there is not enough of this vitamin in the body, there is a risk of anemia. B12 perfectly restores hair and gives it a healthy look.
   • Cyanopabalomin is produced only by bacteria and is not found in plant foods. You can find it in milk, chicken egg yolks, meat and liver.

How to treat hair loss, see.

Drugs

As an example, here are several drugs that include B vitamins. These drugs are aimed at hair care, accelerate hair growth, and some of them can be taken despite pregnancy.

One capsule, weighing 1150 mg, contains:

• Millet dry extract
• Wheat germ oil
• 9 mg vitamin B5
• Zinc sulfate (5 mg)
• 1 mg vitamin B6
• 150 mcg biotin

In addition to the composition, the following components were added: lecithin, yellow wax, soybean oil, yellow and red iron oxide.

One tablet of Doppelhertz active Folic acid + Vitamins B6 + B12 + C + E includes:

• 6 mg vitamin B6
• 5 mcg vitamin B12
• 300 mg vitamin C
• 600 mcg folic acid
• 36 mg vitamin E

1 tablet contains:

• Beta carotene
• Vitamin B1
• Vitamin B6
• Vitamin B12
• Vitamin E
• Vitamin H
• Vitamin B5
• Ferrous fumarate
• Cystine
• Vitamin A
• Vitamin PP
• Vitamin C
• Riboflavin
• Acetate
• Colecalciferol
• Yeast extract

In addition, these substances are included: colloidal silicon dioxide, acacia gum, dye E172, indigo carmine, carnauba wax, sucrose, titanium dioxide, MCC, purified water, cellacephate, dextrose syrup, corn starch, castor oil, talc.

Vitrum Beauty

1 Vitrum Beauty tablet consists of this list of components:

• Beta carotene
• Vitamin D3
• Vitamin E
• Vitamin C
• Folic acid
• Vitamin B1
• Vitamin B2
• Vitamin B6
• Vitamin B12
• Nicotinamide
• Biotin
• Pantothenic acid
• Calcium
• Magnesium
• Phosphorus
• Iron
• Manganese
• Selenium
• Para-aminobenzoic acid
• L-cysteine
• L-methionine
• Papain
• Rutin
• Betaine
• Kholin
• Horsetail herb extract
• Citrus Bioflavonoids Complex

The auxiliary ones include:

Magnesium stearate, croscarmellose sodium, stearic acid, microcrystalline cellulose, silicon, hydroxypropyl methylcellulose, titanium dioxide, triacetin, carmine, blue color and vanillin.

Vitamin B1 (thiamine) is involved in carbohydrate metabolism and nerve impulse transmission. In the human body it turns into cocarboxylase and is part of a number of enzymes.

Vitamin B1. Daily norm

Vitamin B1 deficiency (beriberi disease, alimentary polyneuritis) occurs when there is a lack of this in food (mainly a diet of polished rice, devoid of vitamin B1 in the countries of East and Southeast Asia), a violation of its absorption in the intestines and assimilation (intestinal lesions, vomiting, prolonged diarrhea). The daily requirement of an adult for vitamin B1 is 2 mg.

Vitamin B1 and signs of vitamin deficiency

With vitamin B1 deficiency, patients complain of general weakness, increased fatigue, headache, inability to concentrate, shortness of breath and palpitations during physical activity.

Then the phenomena of polyneuritis are added: decreased skin sensitivity; “goosebumps” and numbness in the legs and arms; feeling of heaviness and weakness in the legs; fatigue when walking; lameness.

The calf muscles are hard and painful on palpation. The gait becomes characteristic of beriberi disease: patients step on the heel and then on the outer edge of the foot, sparing the toes. Tendon reflexes fade, muscle atrophy appears. The activity of the cardiovascular system is also impaired due to vitamin B1 deficiency.

Tachycardia, dystrophic changes in the myocardium (flabbiness of the heart muscle) appear, and blood pressure decreases. Symptoms of dystrophic lesions and dysfunction of the digestive organs, visual disturbances, and mental disorders are also observed.

With more pronounced damage to the cardiovascular system with the development of edema, they speak of the edematous form of vitamin B1 deficiency. If damage to the peripheral nervous system predominates with the development of seizures and decreased sensitivity, they speak of a dry form of vitamin B1 deficiency. The fulminant form of vitamin B1 deficiency often ends in death.

Treatment of vitamin B1 deficiency

In the treatment of vitamin B1 deficiency, vitamin B1 is prescribed at 30–50 mg IM or SC, followed by switching to taking vitamin tablets, and symptomatic therapy is carried out (cardiac medications, analgesics, etc.). In case of endogenous vitamin B1 deficiency caused by chronic intestinal diseases, it is necessary to treat them.

Vitamin B2 (riboflavin)

Vitamin B2 (riboflavin) in the body is involved in the regulation of redox processes, interacts with ATP and participates in the processes of cellular respiration. Riboflavin also takes part in the visual function of the eye and the synthesis of hemoglobin. Vitamin B2 is found in many foods of plant and animal origin; the daily requirement for an adult is 2–3 mg.

Insufficiency (vitaminosis) of vitamin B2

Vitamin B2 deficiency (avitaminosis) occurs when there is a lack of it in food; if its absorption in the intestines is impaired, or it is destroyed in the body. Clinically, this vitamin deficiency is manifested by decreased appetite, weight loss, weakness, headaches, and blurred vision at dusk.

Also often develops:

• conjunctivitis,
• stomatitis,
• sticking in the corner of the mouth,
• seborrheic, especially pronounced in the area of ​​nasolabial folds, wings of the nose, ears;
• dry itchy dermatitis of the hands.

With a long course, disorders of the nervous system are observed (increased skin sensitivity, increased tendon reflexes, etc.) and hypochromic anemia. The course is chronic with an exacerbation of the disease in the spring and summer months.

Treatment of vitamin B2 deficiency

Treatment of vitamin B2 deficiency involves proper nutrition. Riboflavin is prescribed in tablets at 10–30 mg per day for 2–4 weeks. If the absorption of vitamin B2 in the intestine is impaired, treatment of intestinal diseases. Riboflavin is prescribed in the complex treatment of stomatitis, diseases of the nervous system, and long-term non-healing trophic ulcers.

Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (PP, niacin, nicotinic acid)
Vitamin B4 (Choline)
Vitamin B5 (pantothenic acid, panthenol)
Vitamin B6 (pyridoxine)
Vitamin B7 (H, biotin)
Vitamin B9 (M, folic acid)
Vitamin B12 (cyanocobalamin)

B vitamins relieve muscle discomfort and help properly convert food into energy. The greatest amount of B vitamins is found in the following foods:

Below the information is presented in the following order: Vitamin B and its names, then the Functions of the B vitamin, and its food source, i.e. a list of products that contain B vitamins in the greatest quantities.

Vitamin B1 (Thiamin) Participates in the conversion of fats, proteins and carbohydrates into energy. Vitamin B1- thiamine is found in plant foods: cereals, sprouts; millet - millet; buckwheat, barley grain - pearl barley, oatmeal, brown rice, millet cereal, beans, beans, corn, lentils, beets, cabbage, cauliflower, Brussels sprouts, asparagus, broccoli, pumpkin, tomatoes, eggplant, onions, carrots, egg yolks, green peas, rose hips; berries: wild strawberries, blueberries, black currants, sea buckthorn; grapes, apricots, dried apricots, raisins, plums, prunes, oranges; aloe juice - it is added to mixes; pine nuts, sunflower seeds, flaxseed, sesame seeds, almonds, pistachios, peanuts, chanterelle mushrooms, shiitake mushrooms , oyster mushrooms, champignons, mustard, brewer's yeast; algae: spirulina, kelp; parsley, spinach, nettle, catnip, lemon balm, peppermint, raspberry leaf, sage, clover, sorrel, burdock root, cayenne pepper, fennel seeds, chamomile, hops; green leafy vegetables, garlic, Jerusalem artichoke, quinoa seed, .

Vitamin B2 (Riboflavin) is responsible for the functioning of the thyroid gland and metabolism in the body, normalizes the condition of the skin, visual functions, mucous membranes, and participates in the process of hemoglobin synthesis. Vitamin B2 - Riboflavin is contained in milk and dairy products, hard cheese, eggs, yeast, all types of cabbage; millet - millet, brown rice, buckwheat, barley grain - pearl barley, garlic, sorrel, lemon balm, peppermint, flaxseed, sunflower seeds, sesame, almonds, green peas, beans, lentils, dried apricots, grapes, rose hips, pumpkin, Jerusalem artichoke , aloe juice, chanterelle mushrooms, shiitake mushrooms, oyster mushrooms, champignons, quinoa seed, carob - carob. Riboflavin is partially destroyed by exposure to light and high temperatures.

Vitamin B3 (Niacin, niacin, vitamin PP) participates in the synthesis of hormones and the conversion of proteins and fats into energy. List of products containing vitamins B3 - Niacin, nicotinic acid, vitamin PP: flaxseed, sunflower seeds, sesame, almonds, garlic, dried apricots, grapes, dates, pumpkin, horseradish, sorrel, lemon balm, peppermint, Jerusalem artichoke, chanterelle mushrooms, shiitake mushrooms, oyster mushrooms, champignons, egg yolk, quail and chicken eggs, yeast, nuts, milk; millet - millet; brown rice; barley grain - pearl barley; legumes: green peas, beans, lentils; buckwheat, green vegetables, quinoa seed, carob - carob.

Vitamin B4 (Choline) protects cell membranes from damage, takes part in fat metabolism. Products that contain Vitamin B4 - Choline: cottage cheese, cheese, unrefined vegetable oils, brown rice, legumes, beans, lentils, cabbage, cauliflower, cucumbers, spinach, white lamb, egg yolks, peanuts, flaxseed, almonds, garlic, shiitake mushrooms, oyster mushrooms, quinoa seeds

Vitamin B5 (Pantothenic acid, calcium pantothenate) participates in the release of energy from accumulated fats and their utilization; takes part in the synthesis of antibodies. Products containing vitamins B5 - Pantothenic acid, calcium pantothenate: green peas, pumpkin; millet - millet, brown rice, buckwheat, barley grain - pearl barley, oat grain, green vegetables, lemon balm, peppermint, fish roe, hazelnuts, flaxseed, almonds, garlic, beans, lentils, black currants, dates, Jerusalem artichoke, mushrooms shiitake, oyster mushrooms, champignons, quinoa seed.

Vitamin B6 (Pyridoxine) regulates the functioning of the nervous system, participates in the regeneration of red blood cells, carbohydrate metabolism, hemoglobin synthesis, and the formation of antibodies. Vitamin B6 (Pyridoxine) synthesized in the body by intestinal microflora, and also contains vegetables and fruits: hazelnuts, peanuts, almonds, walnuts, spinach, lemon balm, peppermint, carrots, pumpkin, avocado, potatoes, cabbage, garlic, legumes, green peas, beans, lentils , cereals; millet - millet, barley grain - pearl barley, brown rice, oats, whole wheat, sprouted wheat grains, strawberries, oranges, sea buckthorn; tomatoes, eggs, bananas, flaxseed, blackcurrant, grapes, horseradish, sorrel, Jerusalem artichoke, aloe juice, shiitake mushrooms, oyster mushrooms, champignons, dairy products, quinoa seed, carob - carob.

Vitamin B7 (Biotin, Vitamin H, Coenzyme R) necessary for skin and hair, nerve tissue and bone marrow. List of products containing vitamins Vitamin B7 - Biotin, Vitamin H, Coenzyme R: yeast, tomatoes, spinach, soybeans, egg yolk, liver, kidneys, green peas, black currants, sea buckthorn; Shiitake mushrooms, wild mushrooms.

Vitamin B8 (Inositol, inositol, inositdroretinol) Promotes weight loss, burns excess fat, prevents the development of atherosclerosis, stimulates brain function. Products containing Vitamin B8 - Inositol, inositol, inositdroretinol: brewer's yeast, wheat bran, wheat germ, oranges, green peas, soybeans, nuts, citrus fruits.

Vitamin B9 (Folic acid, vitamin M) participates in cell division and formation of red blood cells. Vitamin B9 - Folic acid, vitamin M contain green leafy vegetables, Jerusalem artichoke, honey, citrus fruits; millet - millet, barley grain - pearl barley, brown rice, legumes, green peas, beans, lentils, yeast, garlic, flaxseed, almonds, horseradish, lemon balm, peppermint, agar-agar, aloe juice, shiitake mushrooms, oyster mushrooms, champignons , quinoa seed, carob - carob fruit. Folic acid is destroyed during cooking.

Vitamin B12 (Cyanocobalamin, Cobalamin) participates in the formation of red blood cells and the functioning of the nervous system. Cyanocobalamin is synthesized by intestinal microflora; products that contain cobalt salts are used by intestinal microflora in the synthesis of vitamin B12: oranges, cherries, raspberries, black currants, beans, pumpkin, beets, chanterelle mushrooms, champignons. In addition, a sufficient concentration of calcium is required for the absorption of vitamin B12 in the intestines. List of products containing vitamins B12 - Cyanocobalamin: eggs, dairy products; nuts, hops, turnips, lettuce, soy, tofu cheese; baker's and brewer's yeast; carrot tops, turnip tops, carrots, radishes; green salad, green onions, sprouted wheat, spinach; aloe juice; seafood: seaweed, squid, shrimp, etc. Vitamin B12 is heat resistant.

Vitamin B13 (Orotic acid, uracilcarboxylic acid) improves the functioning of the reproductive organs and liver. Vitamin B13 - Orotic acid, uracilcarboxylic acid contain plant roots, whey, liquid part of sour or curdled milk

Improves lipid metabolism, accelerates recovery processes, increases cell life expectancy, protects the liver. Vitamin B15 (Pangamic acid, calcium pangamate) contains pumpkin seeds, sesame seeds, sunflower seeds, brewer's yeast, whole brown rice, whole grains, melon, watermelon, apricot kernels, nuts.

Vitamin B17 (Laetral) improves metabolism, relieves hypertension, arthritis, pain and slows down the aging process. Vitamin B17 (Laetral) contain pits of apricots, apples, cherries, peaches, plums.

Benefits of aloe juice. Aloe juice for weight loss

the composition of natural aloe juice contains 20 amino acids, saccharides, many vitamins A, B1, B2, B6, B9, B12, C, E, folic acid and niacin; minerals: calcium and sodium, iron and potassium, copper and zinc, manganese and magnesium, chromium, selenium, etc.

Spices change the taste and character of dishes. For example, if you add onions, garlic, ginger, and spicy herbs to boiled rice, potatoes, cottage cheese or dough, you will get a vitamin-rich and satisfying second course. And if you add cinnamon, cardamom, star anise or vanilla to the same products, you will get a fragrant dessert or third course. And if you add garlic and hot red pepper to the above mentioned products, you get a spicy snack. The use of spices and herbs consists of studying their properties, creatively and skillfully using them to fortify, enrich the taste and aromatic characteristics of dishes.

Translated from Latin, the word “vitamin” is translated as “life” and “protein”. And letters were assigned to vitamins as they were discovered. The names of some of them have not only a letter designation, but also a verbal designation. For example, B2 is riboflavin, vitamin A is retinol, B12 is cyanocobalamin. Despite the fact that we need these elements in small doses, their consumption should be daily. In some cases, the need for them increases: for example, during pregnancy, with certain diseases, with increased physical or mental stress.

Ways to get vitamins into the body

• Exogenous. In this case, vitamins enter our body from the outside - with food or dietary supplements. The best option, of course, would be natural products. Firstly, they are better absorbed by humans. Secondly, nature provides a combination of different groups of vitamins that enhance each other’s effects.
• Endogenous, or internal. Vitamins come from the synthesis of bacteria in the intestines. The weaknesses of this path are a small volume of production, possible disruptions due to diseases of the digestive tract, as well as insufficient absorption of vitamins from the colon as a result of taking antibiotics.

Causes of insufficient intake of vitamins from food

• Unsatisfactory quality of products. After all, the habitat and ecology have changed, and as a result, crops do not receive all the necessary nutrients in full. Pollutants further deplete already modest reserves. The human diet is becoming increasingly scarce. As a result, it is not always possible to create your menu in such a way as to fully provide the body with the substances it needs.
• Vitamins are lost during heat treatment of foods.
• Impaired digestive functions do not allow the body to absorb necessary substances.
• Insufficient or unbalanced intake of vitamins.
• Seasonality factor: by autumn the body accumulates vitamins, and by spring their deficiency is detected. Vitamin intake should be regular. Please note that before you start taking multivitamins, you should consult a specialist.

Riboflavin: description

Vitamin B2, or growth vitamin, is necessary for the human body for the normal functioning of cells, the metabolism of proteins, fats, carbohydrates, and tissue respiration. Riboflavin is a water-soluble substance. In combination with vitamin A, it helps ensure the integrity of the mucous membranes. In addition, this element is involved in the absorption of vitamin B6 and iron from food, helps relieve eye fatigue, and prevent cataracts. Preparations containing vitamin B2 are used in the treatment of skin diseases, poorly healing wounds, anemia, diabetes, eye diseases, intestinal pathologies, and cirrhosis of the liver.

Main functions of vitamin B2

• Participation in the absorption of iron by the body;
• Participation in all metabolic processes, including ATP synthesis;
• Hemoglobin synthesis;
• Maintaining the normal functioning of the visual organs;
• Ensuring normal functioning of the thyroid gland;
• Maintaining healthy skin, nails and hair.

What does riboflavin contain?

Vitamin B2 is found in foods such as milk, cereals, greens, liver, kidneys, vegetables, yeast, almonds, and mushrooms. It does not accumulate in the human body, so its reserves should be replenished daily. The average daily requirement for this vitamin is on average 1.3 mg. In pregnant women, this norm increases to 1.6 mg. It must be remembered that light destroys vitamin B2 in food. This must be taken into account when preparing food and storing food. It is not advisable to boil pasteurized milk, since heat treatment can completely destroy the riboflavin contained in milk.

Why does the body lack riboflavin?

The main causes of vitamin B2 deficiency in the body are the following: unbalanced diet, lack of this vitamin in incoming food, improper storage or preparation of foods rich in riboflavin. Another reason may be impaired absorption in the intestines, an increase in the need for this vitamin with increased physical activity or, for example, pregnancy. Chronic diarrhea, liver disease, and alcoholism can also cause vitamin B2 deficiency.

Symptoms of B2 deficiency

A manifestation of riboflavin deficiency can be seborrheic dermatitis (rough, scaly skin, especially on the face), angular stomatitis, which is characterized by cracks in the corners of the mouth. Nervous disorders, muscle weakness, and leg pain are possible. In general, vitamin B2 deficiency without complications is rare. More often it is combined with malnutrition and changes in biochemical parameters. The lack of this vitamin has an extremely negative effect on the child’s body. Thus, children with riboflavin deficiency lag behind their peers in development, their memory deteriorates and inattention and absent-mindedness appear. If vitamin B2 deficiency is suspected, a blood test is prescribed.

Vitamins in ampoules

To compensate for the deficiency of riboflavin, a course of administration is often prescribed for 1 - 1.5 months. B2 combines well with vitamin B6, enhancing its effectiveness. Combining riboflavin with zinc supplements will also be useful. This combination will improve the absorption of zinc, making it more bioavailable. Riboflavin is incompatible with vitamins C and B1.

Necessity for pregnant women

Vitamins B1 and B2 are required by pregnant women in much larger quantities than ordinary people. The daily need for thiamine in women in an “interesting” position is 10-20 mg per day. Thanks to the intake of vitamins, early manifestations of toxicosis and weakness of labor are prevented, the work of the cardiovascular and nervous systems is stimulated, and improves appetite. With a deficiency of these elements, digestive disorders occur, muscle weakness, pain in the heart area occurs, and fetal development and growth are impaired. Vitamin B2 also prevents cracked nipples.

B vitamins

The entire complex of B vitamins ensures healthy functioning of the nervous system and is responsible for energy metabolism. The functioning of the immune system and the efficiency of cell growth also largely depend on these elements. A modern person, experiencing mental and emotional stress, subject to stress and chronic diseases, needs B vitamins in significant quantities. Vitamins B1, B2, B6 are contained in brewer's yeast. Pyridoxine is necessary for the body to absorb amino acids and takes part in fats and carbohydrates. B12 can be obtained by consuming beef liver. Cyanocobalamin is needed for normal hematopoiesis, ensures normalization of fat metabolism in the liver, helps reduce cholesterol levels in the blood and improve memory.

Vitamins B1, B2, B12 are the basis for the normal functioning of any organism among mammals. As a rule, when there is a deficiency of these substances, minor symptoms first appear, which people usually do not pay attention to. However, they subsequently lead to irreversible changes. Thus, the content of calcium, phosphorus, zinc and magnesium in the body decreases. This, in turn, is expressed by tooth decay, physical exhaustion, decreased appetite, and as a consequence, anorexia, and deteriorating vision.

Vitamins B6, B2, B1, B12 are water soluble, so they need to be consumed daily with food. You can also purchase riboflavin in ampoules at the pharmacy. But this should only be done if vitamin deficiency has been observed for a long time, and only after consulting with your doctor. The complex action of B vitamins is much more effective than each element separately. An unbalanced diet most often leads to a deficiency of a number of vitamins, so they must also be taken in combination.

Important information about vitamins

These substances are destroyed during heat treatment. Vitamin B2 is light sensitive and water soluble. It is impossible to get an excess of these microelements from food. The excess is excreted by the body with excretory products. B vitamins must enter our body daily, as they do not accumulate. These substances are destroyed by alcohol, caffeine, nicotine, tannins, and refined sugar. They can also be eliminated from the body by consuming antibiotics. To avoid such risks, during a particular treatment, your doctor may prescribe vitamin B2 in ampoules. During stress, the rate of metabolic processes increases, so in such cases the body's need for vitamins increases. With gastritis and peptic ulcers, the synthesis of vitamin B by the body's microflora is disrupted.

Food and vitamins

Foods of animal origin are rich in vitamin B2: milk and dairy products, yoghurts, ice cream, poultry, eggs, fish, cheese, liver, yeast. The body can also be enriched with this microelement by nuts, cereals, mushrooms, and green vegetables - broccoli, spinach, avocado. To obtain the daily requirement of riboflavin, half a teaspoon of unshelled, unroasted pine nuts will be enough. If you include buckwheat, rice and rolled oats in your daily diet, you don’t have to worry about a lack of vitamin B2 in the body. Fruit lovers should know that apricots contain the most riboflavin.

2.2 Water-soluble vitamins

2.2.1 Vitamin B1
Other names: thiamine, antineuritis vitamin, antineurin.

In 1911, K. Funk obtained the first thiamine preparation from rice husk extract, and then from yeast.

Vitamin B is water soluble. All B vitamins are characterized by the fact that the body cannot “stock up” on them, so they must be replenished daily.

Vitamin B1 plays an important role in metabolism, and primarily in carbohydrate metabolism. This vitamin is necessary for the normal functioning of any cell in the body, especially nerve cells. It is required for the cardiovascular and endocrine systems, for the metabolism of acetylcholine, which is a chemical transmitter of nervous excitation. Vitamin B1 normalizes the acidity of gastric juice, the motor activity of the stomach and intestines, and increases the body's resistance to infections and other adverse environmental factors.

Scientific studies have shown that this vitamin is essential for the prevention of cataracts.

Thiamine is heat stable and can withstand heating in an acidic environment up to 140 °C; in neutral and alkaline environments, the vitamin’s resistance to high temperatures is significantly reduced.

The daily requirement for thiamine is from 1.5 to 2 mg.

But fats help preserve this vitamin.

Why is vitamin B1 useful?

Thiamine is essential for the nervous system.
- Stimulates brain function.
-Improves the digestion of food, especially carbohydrates, participates in fat, protein and water metabolism.
-Promotes body growth.
-Normalizes muscle and heart function.
-Increases the body's defenses against the adverse effects of environmental factors.
- Stimulates the functioning of the gastrointestinal tract.
-Effective in the treatment of neuritis, neuralgia, radiculitis.
-Helps with seasickness and motion sickness during flight.

The best natural sources of vitamin B1

There is especially a lot of this vitamin in dry yeast, bread, peas, cereals, walnuts, peanuts, liver, heart, egg yolk, milk, bran.

Interaction of vitamin B with other substances

In order to convert thiamine into its active form, a sufficient amount of magnesium is required.

Eating sugar, alcohol and smoking depletes thiamine stores.

Enemies of vitamin B1

Tea leaves and raw fish contain the enzyme thiaminase, which breaks down thiamine. Caffeine. contained in coffee and tea, destroys vitamin B1, so you should not abuse these products.

Signs of vitamin B1 deficiency

Hypo- and avitaminosis B1 develops primarily due to poor nutrition, when the diet consists mainly of highly refined carbohydrates (products made from premium flour, polished rice, sugar). Such foods contain virtually no thiamine, but their digestion requires large amounts of this vitamin. In addition, hypovitaminosis B1 can occur due to an increased need for it associated with stress, heavy physical activity, acclimatization, infectious diseases, etc.

B1-hypovitaminosis is characterized by disorders of the nervous, cardiovascular and digestive systems.

With B1 vitamin deficiency, either peripheral nerves are affected (polyneuritis develops, and then paralysis and muscle atrophy), or the cardiovascular system (edematous form - shortness of breath, palpitations, an increase in heart size, changes in pulse (the pulse becomes frequent and weak), edema ( swelling from the feet and legs spreads to the whole body).

Signs of excess vitamin B in the body

Since thiamine is a water-soluble vitamin, excess thiamine is excreted in the urine and does not accumulate in tissues or organs. It is believed that the body only absorbs about 5 mg of thiamine per day.

However, you need to keep in mind that large doses of thiamine increase blood pressure.

2.2.2 Vitamin B2

Other names: riboflavin, vitamin G. The discovery of riboflavin was closely related to the study of the physicochemical properties and biological effects of thiamine.

Riboflavin refers to flavins, natural yellow pigments found in vegetables, potatoes, milk and other foods. This is where the name of the vitamin comes from (flavius ​​means “yellow” in Latin). It is stable in the external environment, tolerates heat well, but “does not like” sunlight, under the influence of which it becomes inactive and loses its vitamin properties. In humans, riboflavin can be synthesized by intestinal microflora.

Easily absorbed, like all B vitamins, riboflavin does not accumulate in the body. Therefore, you need to regularly eat foods that contain this vitamin.

Vitamin B2 is involved in redox processes, protects the retina from excessive exposure to ultraviolet rays, provides adaptation to darkness, and increases visual acuity.

Vitamin B2 plays an important role in the breakdown and absorption of fats, proteins and carbohydrates. It takes part in the formation of red blood cells and some hormones. In addition, it is necessary for tissue growth and renewal.

Riboflavin is not destroyed by heat, air, or acids.

The daily requirement for vitamin B2 is 1.5-2.5 mg.

Why is vitamin B2 useful?

Riboflavin is involved in carbohydrate, protein and fat metabolism.
-Participates in growth processes (can be considered as a growth factor). Therefore, this vitamin is especially needed by children and adolescents; it also affects fetal growth.
- Provides normal light and color vision, reduces eye fatigue.
-Necessary for the activation of a number of vitamins, such as pyridoxine (vitamin B6), folic acid (vitamin Bc) and phylloquinone (vitamin K).
-Participates in the synthesis of glycogen, erythrocytes (red blood cells), i.e. affects hematopoiesis.
-Needed for the synthesis of corticosteroid hormones.
-Keeps skin, nails and hair healthy.

The Best Natural Sources of Vitamin B2

Most riboflavin is found in animal products - eggs, meat, liver, kidneys, fish, dairy products, cheese, as well as leafy green vegetables (especially broccoli, spinach) and yeast.

Interaction of vitamin B 2 with other substances

Riboflavin promotes the absorption of iron and its preservation in the body.

Drugs such as tricyclic antidepressants, imipramine and amitriptyline inhibit the effect of riboflavin, especially in heart tissue.

Enemies of vitamin B2

Rays, especially ultraviolet, and alkali destroy riboflavin. Also, vitamin B2 is “contraindicated” in water (riboflavin dissolves in liquids that are used for cooking), estrogen hormones and alcohol.

Signs of vitamin B2 deficiency

The occurrence of riboflavin deficiency is closely associated with a sharp decrease in its consumption (lack of milk and dairy products, eggs, meat products in the diet) and with a decrease in the intake of protein, especially of animal origin (with a lack of protein, the body’s loss of this vitamin increases). Temporary riboflavin deficiency often occurs during stress.

Vitamin deficiency that occurs due to a lack of vitamin B2 is called ariboflavinosis. Signs of ariboflavinosis appear after 3-4 months of almost complete absence of vitamin B2 in the diet.

With riboflavin deficiency, diseases of the skin, mucous membranes, eyes, and muscle weakness develop. Depressive states occur very often. In severe forms of ariboflavinosis, diseases of the nervous system develop.

Signs of excess vitamin B2 in the body

Since riboflavin is a water-soluble vitamin, its excess is excreted and does not accumulate in the human body. In rare cases, signs of a slight excess of vitamin B2 may occur: itching, numbness, a burning or tingling sensation.

It should be noted that excessively large doses of vitamin B2 in the absence of vegetable oils in the diet cause fatty liver in humans.