B vitamins are 8 useful water-soluble substances that are responsible for various vital processes in the human body. Each has its own specific function, but at the same time they are closely interconnected. Therefore, it is difficult to determine which of the B vitamins is more important for a person.
The human body needs 13 different vitamins to function properly. And more than half of them are group B. This complex is responsible for activity, the functioning of the nervous system, the speed of impulse transmission through the fibers, and good health, especially when it comes to ensuring performance.
But you need to understand: vitamins themselves are not a source of energy. They are involved in metabolic processes, the result of which is the release of energy from carbohydrates, proteins and fats obtained by the body with food. The natural source of vitamins is food. However, B-elements are water-soluble substances and are excreted from the body faster than fat-soluble ones ( A, D, E, K).
Vitamins are easily destroyed by heat and alcohol, which denatures their structure.
B vitamins are an important part of the 13-component complex and it is on them that the production of red blood cells, the normal functioning of the nervous and cardiovascular systems, and human brain activity depend.
The B-family has 8 substances, and each of them has its own name:
- vitamin B1 - thiamine ;
- vitamin B2 - riboflavin ;
- vitamin B3 - niacin ;
- vitamin B5 - pantothenic acid ;
- vitamin B6 - pyridoxine ;
- vitamin B7 - biotin ;
- vitamin B9 - folic acid ;
- vitamin B12 - cobalamin.
All together they form a complex, which is often generically called B vitamins.
Role in the body
For a modern person who is thirsty for knowledge, the banal phrase that vitamins are good is usually no longer enough. It is important for most of us to know what these substances affect and how useful, where they are found most and in what cases they can be harmful.
The effect of the B-group on the body:
- support the growth and reproduction of cells;
- have a beneficial effect on cell metabolism;
- support skin and muscle health;
- promote proper metabolism;
- strengthen the immune and nervous systems;
- relieve stress, improve mood;
- help faster wound healing.
How the B-complex works
- Role in the body
- How to save vitamin in food
- B-foods for vegetarians
- Vitamin B in dietary supplements
- Twelve pharmacy "B"
- In tablets
- In ampoules
- Complexes for children
- Benefits of B vitamins for the nervous system
- Magnificent Eight
- B vitamins in cosmetics
- Skin benefits
- Foods rich in vitamin B
- Instead of an afterword
B vitamins, although they are a combination of 8 separate elements cops, but still in the body they work as a single team. Some are responsible for burning fats and glucose, transforming them into energy, others help reproduce serotonin, better known as the pleasure hormone.
The work of these eight vitamins remains hidden, but their result always affects the general well-being and appearance of a person. Good mood, relief from anxiety and depression, good memory and getting rid of PMS symptoms are all the merit of the eight "B".
If the complex is incomplete…
With a proper diet, there is no point in thinking about additional intake of vitamin B in its pharmaceutical form. A complete menu can provide the body with all the necessary trace elements and useful substances. However, if we carefully analyze the daily set of foods for most of us, it becomes clear that we do not always eat what nutritionists advise .
People need additional intake of the B complex after stress, during increased mental or physical work (including those used in bodybuilding), during pregnancy, as well as those whose diet consists of a large number of “bad” » carbohydrates.
In addition, the ability of the human body to store useful substances is limited. Only B12 and folic acid have created their depots in the liver. Malnutrition for several months causes hypovitaminosis, which can cause serious health problems.
B deficiency can result in:
- violation of the correct perception by skin receptors;
- puffy and cracked lips;
- inflammation of the mucous membrane of the tongue;
- chronic fatigue;
- hair loss;
- convulsions ;
- numbness of limbs;
- lack of appetite.
By the way, the most common deficiency is vitamins B12 and B6, as well as folic acid. Their lack is manifested by a bad mood, a tendency to capriciousness and tearfulness.
Poor nutrition is the most common cause leading to vitamin B deficiency. And if the lack of substances in the body has not yet reached critical levels, return B- elements to normal can be achieved with the help of properly selected products - a balanced diet rich in nutrients. The exception, again, is vitamin B12, the additional use of which nutritionists recommend more often than other useful substances.
Lack of group B elements causes many diseases. We will consider this problem in more detail, but for now it is worth noting that it is the B-deficiency that can cause a variety of problems. To avoid this, it is important to stick to a menu of foods rich in trace elements.
When it comes to B-substances, it is important to focus on whole grains, greens, and animal protein. Vegetarians are at risk for B-deficiency (B12 can only be obtained from animal foods).
Good sources of vitamins are:
- dairy products;
- organ meats (liver, kidneys);
- leafy vegetables ( chard, spinach, various types of cabbage);
How to save vitamin in food
Despite the fact that vitamin B is found in many foods, it, like all water-soluble substances, is extremely delicate: resistant to high temperatures, oxygen and direct sunlight.
Prolonged thermal or mechanical processing destroys most of the beneficial composition in food. Vitamin B quickly loses its strength under the influence of alcohol. And when it comes to cereals, then it is better to give preference to whole grain foods.
B-foods for vegetarians
You can often hear the idea that vegetarianism is bad, because the body, deprived of animal food, does not receive all essential trace elements and minerals. Now we will not delve into the pros and cons of a vegetarian diet, but will try to analyze whether hypovitaminosis B threatens supporters of an exclusively plant-based diet.
If you do not take into account vitamin B12, which is not found in plant foods, then by and large the lack of B-substances will not be detected. Provided that the vegetarian menu is compiled correctly. Moreover, among the food sources of the vitamin are many plant foods, and some of these foods contain more beneficial nutrients than meat.
So, the five foods from the vegetarian menu, the most saturated with B vitamins:
- Seeds. Sunflower seeds, flax, pumpkin, hemp, chia (Spanish sage), amaranth, sesame, and also green buckwheat is a nutritious set of B vitamins. And although B12 cannot be found in these products, they all contain the maximum amount of B6. Many seeds are rich in vitamins B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid) and B9 (folic acid). Spanish sage seeds are an important source of biotin, which is responsible for the health of hair, skin and nails. Most seeds are able to provide the body with additional energy, magnesium and plant protein.
- Vegetables. Vegetables are one of the most important sources of vitamins. By introducing asparagus, broccoli, greens, sweet potatoes and onions into your diet, you can forget about hypovitaminosis B6. And spinach, green beans, artichokes, and cauliflower will provide the portion of folic acid that a person needs.
- Fruit. Has the nervous system failed? Perhaps the body lacks vitamin B6. Make sure you always have bananas, dates, figs and avocados in the house. They perfectly cope with B6 deficiency, and are also an excellent source of carbohydrates (an important component for the energy supply of the body).
- Legumes. Green peas, lentils, peas, beans, and beans contain all B vitamins except for B12. The second benefit of legumes is their high fiber content. And this means that it will take a little longer to digest, which as a result will allow you to maintain a feeling of satiety longer (the fact should be of interest to losing weight).
- Cereals. There are probably no better sources of B vitamins than oats, wheat germ, wild rice, and barley. Among B-complex foods, grains are by far the winners. In addition, grains are an excellent source of fiber, magnesium, and potassium. Remember this when faced with a choice: porridge or a sandwich. And yet, the more processing (thermal or mechanical) grains lend themselves to, the less vitamins remain in their composition. In polished rice, less than half of the original content of B6 is retained, a third of B3 and only a fifth of B1.
Other sources of B vitamins:
- brewer's yeast;
- algae spirulina (according to some sources, contains B12);
- nuts ( almonds, peanuts, cashews ).
These products can be eaten raw or used to prepare delicious meals for the whole family. For example, to prepare cheese salad tofu and avocado, sweet potato and cabbage patties, wild rice pilaf, oatmeal with bananas and raisins. Undoubtedly, loved ones will appreciate your culinary talent, and the body will thank you for the vitamin portion.
Vitamin B in bioadditives
Stress and emotional tension have become an integral part of the life of a modern person, which means that the nervous system requires additional protection. Vitamin imbalance leads to rapid depletion of the body, premature aging and disruption of organs and systems.
When it comes to B-group substances, it seems that it is impossible to get hypovitaminosis. But this is a fairly common occurrence. At least two reasons can be identified.
The first is the usual diet of most working people. Healthy home-cooked meals are increasingly being replaced by store-bought or ready-to-eat meals, consisting primarily of fats and nutritional supplements.
As for greenhouse vegetables and animal meat grown on special feeds for rapid growth, vitamins in such products contain a minimum.
The second common cause of B-hypovitaminosis is alcohol. Substances are destroyed under the influence of alcohol.
So it turns out that in many cases it is not enough to know what contains vitamin B and eat the appropriate food. Then pharmaceutical preparations help.
Twelve pharmacy "B"
Components of drugs that can be purchased at the pharmacy, their functions:
- B1 (thiamine) - supplies glucose to the brain, its deficiency impairs memory and the functioning of the nervous system;
- B2 (riboflavin) - promotes metabolism, deficiency leads to excess weight;
- B3 (niacin) - gives energy, prevents depression, apathy, irritability;
- B4 (choline) - improves liver function, participates in the transmission of nerve impulses;
- B5 (pantothenic acid) - affects the health of hair, skin, nails;
- B6 (pyridoxine) - improves appetite, promotes sound sleep and good mood;
- B7 (biotin) - a participant in metabolic processes, needed for energy production;
- B8 (inositol) - antidepressant vitamin, strengthens nerve cells;
- B9 (folic acid) - regulates the production of red blood cells;
- B10 (para-aminobenzoic acid) - gives beauty to hair and skin, improves bowel function;
- B11 (levocarnitine) - stimulates the work of the heart, brain, kidneys, strengthens muscle tissue, has a positive effect on energy metabolism;
- B12 (cyanocobalamin) - increases immunity, takes part in the synthesis of hemoglobin and amino acids.
The pharmaceutical industry offers B vitamins in solid and liquid form. The first option is vitamins in tablets and capsules. Liquid form - in ampoules and in solutions for drinking. Pharmacies also offer B-substances in powders, dragees and other forms.
But under the influence of intrusive advertising, it is easy for the consumer to get lost in this abundance of offers. So how to choose vitamins in a pharmacy, what is it good for and how to take a B-drug so that it brings the maximum benefit to the body?
The most popular form is vitamin B tablets. They have a number of advantages, the main of which are more convenient compared to vitamins in injections, suitable for children, painless to use. The chemical formula is fully consistent with natural vitamins.
Vitamins in tablets are prescribed:
- when it is necessary to restore the body after operations, fractures, cardiovascular diseases;
- for the prevention of diseases of the nervous system and strengthening the immune system;
- to restore the nervous system;
- to regulate metabolism;
- with hypovitaminosis B, one of the symptoms of which is chronic fatigue.
When taking B vitamins, it is important to remember that they are rather unstable, practically unable to accumulate in the body and are quickly excreted.
Plus vitamin pills - a certain dosage. There is no need to calculate the presence of a substance in food, it is enough to take a pill and be sure that the body will receive the necessary norm of substances.
If it is necessary to replenish the reserves of the entire B-group, there is a reason to take a complex of vitamins, the most common of which are brewer's yeast, various kinds of bioadditives.
Important Rules for Taking Vitamin Tablets:
- Any vitamins containing B-substances should be taken exclusively with water.
- The effect in hypovitaminosis is achieved after a 3-week course of taking the drug.
- Avoid alcohol and black tea during vitamin therapy (reduces absorption of B1).
- Do not combine B vitamins with fluorouracil, antacids, levodopa.
And the most important thing. You should not self-diagnose vitamin deficiency and self-medicate. Some vitamins can be toxic if taken incorrectly. And the use of dietary supplements of the B-group sometimes masks the deficiency of other vitamins.
Today, on the pharmaceutical market, it is easy to pick up a vitamin complex in injections of imported or domestic production. Vitamin B in injections is used mainly for the treatment of diseases of the nervous system and for disorders of the musculoskeletal system.
If you can talk about tableted vitamins as a prophylactic general tonic, then preparations in ampoules are exclusively a medicine. And today there is no better alternative for many diseases than the use of B-substance injections, although rather painful, but effective.
The effectiveness of the liquid form is explained by the biochemical processes occurring in the body. The drug, injected directly into the blood, avoiding processing by the digestive system, has more power, and its action begins faster. Although recently this position has been disputed - many doctors and scientists, after conducting experiments, argue that the strength of the effects of drugs in both variants of administration is the same.
How to inject B-drugs
Intramuscular injections, unlike intravenous injections, can be done by a person without special medical education. It is enough to remember the basic rule: the drug is injected into the upper outer part of the thigh. And do not mix several vitamins from group B in one syringe - an allergy is possible. It is also important to know that B1 must not be mixed with solutions containing sulfites or copper ions. B6 is not compatible with levodopa, and B12 is not compatible with heavy metal salts.
Most B-complexes in ampoules are a combination of vitamins B1, B6 and B12. Given that this mixture is quite painful when administered, you can take a 4-component solution for intramuscular injection, composed of vitamins and lidocaine.
Contraindications for the use of B-complex injections are pregnancy, hypersensitivity to components, allergy to lidocaine, if any. As a rule, injections are not prescribed for children under 12 years of age.
The standard course of treatment for hypovitaminosis or disorders of the nervous system lasts no more than 10 days, then continue treatment with vitamin tablets.
Complexes for children
While injections are more commonly prescribed for adults, B-complex is usually prescribed in tablets for children. The daily dose of vitamin B for children is (depending on age) 0.3-48 mcg. Of course, it is better to replenish vitamin reserves in the child's body from food. For example, with the help of fruits - usually children do not refuse to take in nutrients in such a delicious form.
You can give your child vitamins in tablets only after a doctor's prescription. He will also determine the required daily dose, and the instructions for use will explain how to take the drug correctly.
If any adverse reactions occur, stop taking the vitamin complex and seek medical advice. An excess of the drug can cause fever in children, cause nausea, headaches, dermatitis and allergies.
The benefits of B vitamins for the nervous system
It is clear that the B-complex has a positive effect on the entire body. But still, the lack of a vitamin primarily affects the functioning of the nervous system. And this influence is so strong that it deserves a separate discussion.
B vitamins are essential for the body to produce serotonin, the enzyme that controls mood and is responsible for mental health. Without enough serotonin, the body takes longer and more difficult to recover from stress.
B1, B2, B3, B5, B6, B12 and folic acid in combination are known as an anti-stress complex responsible for the health of the nervous system. The modern lifestyle, overflowing with nervous breakdowns and unhealthy food (saturated with "harmful" carbohydrates), requires a sufficient amount of B-vitamins in the daily diet from a person.
The effect of B vitamins on stress sensitivity has been scientifically proven. Experiments have shown that it is enough for a month to replenish the complex of B-substances in the body every day so that the body acquires resistance against nervous disorders. Thiamine relieves anxiety and fear, improves mood. B6 affects the neurochemical processes in the brain, activating the production of the "hormone of happiness" (serotonin). The lack of a hormone makes people mentally more vulnerable, sentimental, they are more easily stressed.
For group B to work at full strength, it is worth minimizing the consumption of vitamins for the absorption of carbohydrates.
B vitamins can rarely cause toxic reactions in the body. An overdose of vitamin B3 can cause facial flushing or tinnitus. Excessive use of other substances from the complex causes diarrhea, nervousness, drowsiness.
The Magnificent Eight
Thanks to the vitamin B complex, the human body is able to work like a well-oiled machine. These substances help turn food into fuel, which allows us to stay in good shape throughout the day. The uniqueness of the B vitamins lies in the fact that, on the one hand, they work effectively in tandem, but at the same time, each of them has its own irreplaceable function in the body - from strengthening hair to improving memory. Now we will try to figure out why it is important for the body to get enough of each of these vitamins and what to do when one or more is not enough.
|Vitamin||What do you need||Sources||Deficiency||Daily Value and Overdose|
|Vitamin B1 (thiamine)||Vitamin B1, also known as thiamine or anti-stress vitamin. In its pure form, these are crystals that smell like yeast. It takes part in the conversion of glucose into energy, affects the functioning of the nervous system, and protects the immune system. Promotes the formation of new healthy cells, is important for the synthesis of DNA and RNA.||Whole grains, lentils, seeds (especially sesame), peas, wheat germ, nuts, yeast, pork, cauliflower, spinach, milk, fruits and dried fruits.||Most common in countries where polished white rice is the staple food. Other causes of deficiency are alcohol abuse or very poor nutrition. Deficiency symptoms: confusion, irritability, poor coordination, lethargy, muscle weakness. Consequences of deficiency: diseases of the cardiovascular (edema and enlargement of the heart), nervous and muscular systems, indigestion. People with a lack of vitamin B1 often experience tingling throughout the body and incoordination, pain in the calf muscles. People who abuse alcohol develop Wernicke-Korsakoff syndrome - avitaminosis B1. Under the influence of alcohol, the intestines stop absorbing the vitamin, and the kidneys accelerate the excretion of the beneficial substance from the body.||- for men - 1 mg; - for women - 0.8 mg.
Thiamine does not stay in the body for a long time, so it is important to replenish its reserves daily. There is almost no overdose. You can take up to 100 mg per day.
|Vitamin B2 (riboflavin)||Vitamin B2, also known as riboflavin, strengthens the nervous system, takes part in the production of red blood cells, improves vision, preserves the beauty and health of the skin. It has antioxidant functions and helps fight free radicals. Prevents premature aging and diseases of the cardiovascular system, relieves migraines. Destroys under the influence of UV rays.||Dairy (cottage cheese, milk, yogurt), eggs (protein), wild rice, yeast, liver, kidney, leafy vegetables, fish (salmon), beef.||A rare phenomenon. People who do not consume dairy products and abuse alcohol are at risk. Deficiency symptoms: sore tongue and eyelids, cracked corners of the mouth, sensitivity to light, red eyes, rash, hair loss.||- for men - 3 mg; - for women 1 mg.
Requires daily replenishment in the body. The maximum dose is 40 mg.
|Vitamin B3 (nicotinic acid)||Vitamin B3 (nicotinic acid, niacin) is involved in more than 200 chemical reactions in the body, including promotes the synthesis of fatty acids. Supports nervous and digestive system health, promotes skin health (acne treatment). Unlike other B vitamins, it tolerates thermal effects well, and is well preserved in food during cooking.||Meat, fish, eggs, milk, cereals, nuts, mushrooms, beef, peanuts, wheat.||At risk are alcohol abusers, corn dieters, and people with digestive disorders. Deficiency symptoms: diarrhoea, dementia,283 dermatitis, swelling of the tongue, weakness, dizziness, loss of appetite, confusion, irritability.||- for men - 17 mg; - for women - 13 mg.
Requires daily replenishment in the body. Exceeding the daily allowance can cause redness of the skin, itching, nausea, long-term use of high doses of niacin is fraught with liver disease. The maximum dose is 17 mg of nicotinic acid or 500 mg of nicotinamide.
|Vitamin B5 (pantothenic acid)||Vitamin B5 (pantothenic acid) helps to transform the food you eat into energy, produces red blood cells, promotes the production of steroid hormones and the synthesis of fatty acids. Slows down the aging process of the body. Protects the skin from the premature appearance of age-related pigmentation.||Virtually all meat and vegetable products (chicken, beef, potatoes, tomatoes, cereals, eggs, kidneys, liver, whole grains, yeast, peanuts, legumes).||Extremely rare. Deficiency symptoms: fatigue, insomnia, constipation, vomiting, bowel disorders.||The body is able to obtain the necessary dose of vitamin B5 from the food consumed. Requires daily replenishment. The maximum daily dose is 200 mg.|
|Vitamin B6 (pyridoxine)||Vitamin B6 is also known as pyridoxine. As in other B vitamins, it turns food into energy, takes part in the formation of red blood cells that transport oxygen throughout the body. Participates in biochemical processes that affect the development and activity of the brain, strengthens the immune system, promotes the production of steroid hormones, serotonin, melatonin and norepinephrine. Essential for the absorption of amino acids and glycogen. Reduces inflammation caused by rheumatoid arthritis.||Pork, poultry, fish, shellfish, bread, cereals, eggs, milk, vegetables, peanuts.||Vitamin deficiency is experienced by people who abuse alcohol, women who take contraceptives, the elderly, people with thyroid disease. Symptoms of vitamin B6 deficiency: insomnia, depression, anemia, cracks in the corners of the mouth, muscle twitching, irritability, convulsions, confusion, dermatitis.||- for men - 1.4 mg; - for women - 1.2 mg.
Requires daily replenishment of body stores from food. Long-term intake of a dose above 200 mg per day leads to peripheral neuropathy, loss of sensation in the limbs, and triggers irreversible processes in the nervous system. Do not unnecessarily take more than 10 mg of vitamin B6 per day.
|Vitamin B7 (biotin)||Vitamin B7 (biotin) or as it is also called “vitamin beauty" is necessary for the metabolism of fats, amino acids and the synthesis of glycogen. Responsible for the health of hair, nails, skin. Helps control blood glucose levels in diabetics. It is essential for pregnant women - it is responsible for the proper development of the fetus. Synthesized in the intestine.||Cauliflower, egg yolks, peanuts, liver, chicken, yeast, mushrooms, strawberries, cheese, soy. Found in a wide range of foods, but at lower levels than other water-soluble vitamins.||Cases of vitamin deficiency are extremely rare, since biotin is a substance found in most foods, and small doses of the vitamin are needed for the body to function. Deficiency can be caused by long-term consumption of egg whites. Deficiency symptoms: pale gray skin, cracked tongue, depressive states, hallucinations, changes in heart function, lack of appetite, nausea, scaly dermatitis, hair loss, muscle soreness, chronic fatigue and weakness.||Not to exceed 0.9 mg per day.|
|Vitamin B9 (folic acid)||Folic acid, or vitamin B9, together with B12 is responsible for the formation of red blood cells, improves the functioning of the central nervous system, in particular in newborns, promotes DNA synthesis and cell growth. Indispensable during pregnancy planning. Improves memory, protects against the development of depression, relieves feelings of unmotivated fear.||Broccoli, Brussels sprouts, beets, liver, spinach, asparagus, peas, chickpeas, eggs, citrus fruits, avocados, salmon.||Lack of folic acid in the body causes fatigue, weakness, anemia, rapid weight loss, and in pregnant women, the risk of abnormal development of the fetus.||- for adults - 0.2 mg. Requires daily replenishment in the body. Taking folic acid in amounts higher than 1 mg per day can hide the symptoms of vitamin B12 deficiency, which is fraught with the development of anemia and diseases of the nervous system. Symptoms of an overdose of B9: malaise, intestinal dysfunction.|
|Vitamin B12 (cyanocobalamin, cobalamin)||Vitamin B12 has been assigned the function of maintaining the health of the nervous system and the production of red blood cells. Promotes the production of myelin, has a beneficial effect on brain activity. The chemical activity of B12 fully depends on the presence in the body of the required dose of folic acid.||Meat, cod, salmon, shellfish, milk, cheese, eggs, grains. And it is completely absent in plant foods.||Vitamin B12 deficiency leads to anemia. It is more common in the elderly and vegetarians. Deficiency symptoms: fatigue, lack of appetite, weight loss, tachycardia, shortness of breath, blurred vision, depression, memory loss.||- for adults - 0.0015 mg. The maximum allowable dose is 2 mg of vitamin B12 per day.|
consume a full range of vitamins and minerals. This fact is known to all. But at the same time, many people forget about another, no less significant rule for combining useful substances. Drinking one handful of all drugs in a row is a big mistake. This is easily explained: individual substances are able to enhance or block the action of each other.
Rules for combining B vitamins:
- Do not mix different B vitamins:
- B1 is incompatible in complex with B2, B3 and B6;
- B12 destroys the structure of B6.
- B2 and B6 are well compatible.
- Vitamin B6 promotes the absorption of zinc and calcium.
- Magnesium and ascorbic acid help the body absorb B12 better.
- Iron, copper and vitamin C block the body's absorption of vitamin B12.
- B9 and zinc are absolutely incompatible - they block each other's useful functions.
- Ascorbic acid enhances the functions of vitamin B9.
B vitamins in cosmetics
Benefits for hair
Lack of B vitamins affects hair health. Moreover, looking closely at the hair, you can understand what kind of substance is not getting enough:
- B1 deficiency - faded and brittle hair;
- B2 - oily roots and dry tips;
- B3 - hair grows slowly, turns gray early;
- B6 and B12 - dandruff, dry skin on the head.
When taking care of hair, first of all, it is important to think about eliminating the cause of the problem, that is, restoring the vitamin balance (for this it would be nice to know what everyone is responsible for and what affects from B vitamins). Therefore, most expensive hair care products contain vitamins from the B-complex.
But as many women have seen, it does not always make sense to pay for a trendy name by buying branded shampoos, masks and balms. You can independently prepare an effective fortified hair care product. The easiest way is to add vitamin B (in the form of a solution or powder) to a cheaper shampoo.
To prepare this effective hair product, you will need a base and a set of vitamins. Any (even the cheapest) hair conditioner is perfect as a base. In 50 grams of the product, add 1 ampoule of B1, B2, B3, B6 and B12. Mix everything thoroughly. If desired, a little aloe juice can be poured into the mixture. Apply for 10-15 minutes 1-2 times a week. Already after several procedures, the hair will acquire a beautiful shine, silky smoothness and a healthy look. Improves blood circulation in the scalp.
Benefits for the skin
The complex of B-substances not only normalizes metabolic processes in the epidermis, but also protects it from photoaging caused by sunburn, smoothes wrinkles, moisturizes and tightens aging skin, restores its elasticity, relieves acne and inflammation.
Vitamin B fortified face creams are light in texture, non-greasy, but prone to rapid oxidation. Therefore, in order to preserve the composition of the product, it is important to always tightly close the lid on the jar, protect from exposure to sunlight.
Some B-creams lose their properties after several hours of improper storage. Do not keep the cream on the shelf in the bathroom. It is better to choose a drier and not so hot place. Optimally - the door of the refrigerator.
B-vitamin-enriched facials are easy to make at home and produce noticeable results.
Yeast face mask
Yeast is known to be a remedy that has a high content of vitamin B. And it is this product that is used in as an effective cosmetic product for women all over the world. After a course of yeast masks, the skin becomes smoother, softer and more hydrated.
Mix yeast and milk. Add fresh cabbage juice and a little dry seaweed (in powder) to the resulting mixture. Mix the mixture thoroughly. You should get gruel (like thick sour cream). Put the jar with the finished product in hot water and wait until it fits. Apply the substance on the skin of the face and leave for 10 minutes. Wash off with warm water. Instead of algae, you can add 1 tsp. honey.
Mix 2 tablespoons of yeast (approximately 20 grams) with sour cream. Add a few drops of lemon juice and dry powdered seaweed to this gruel. Apply the mixture to the face and leave for 15 minutes. In addition to nutritional properties, this mask has a brightening effect - it eliminates age spots and freckles.
Foods rich in vitamin B
A well-designed menu is a guarantee that you and your family will receive the full complex of B-vitamins every day. A table with dishes scheduled for the week will facilitate the planning of the daily diet. Below we offer several recipes enriched with B-substances and other beneficial trace elements.
Grate carrots on a coarse grater, stew a little in butter, add finely chopped greens. Boil beef or chicken liver for a short time (only until the pink color disappears). Pass the prepared liver and vegetables twice through a meat grinder. Add hard-boiled egg yolk and a little butter. Mix everything thoroughly until a homogeneous mass is formed.
You will need: a slice of white bread, butter, processed cheese, vegetable broth, raw egg, greens.
Toast a buttered slice of bread until crusty. Put a slice of melted cheese on the bread and cover the pan with a lid. Continue frying until cheese is melted. Put the finished bread on the bottom of the soup plate, put a raw egg on top and pour boiling broth over everything. Add greens.
For cooking, you will need a pound of meat and some beef kidneys (or chicken offal), a couple of pickles, onions, potatoes, some vegetable oils, herbs, celery.
Boil the broth from meat and offal (do not forget to drain the first water immediately after boiling). Peel the vegetable roots, chop and fry in oil. Add to strained broth. Cut cucumbers and potatoes and also add to the pan. Boil everything together for about half an hour. Add cucumber brine and herbs. Serve with meat and offal (kidneys).
Fish lovers can make pickle with fish broth.
Chicken rolls with cheese and spinach
Salt and pepper spinach, mix with finely grated cheese. Put the prepared mixture on a slice of chicken fillet. Roll up. Wrap the rolls with strips of thinly sliced ham. Wrap in a sheet of foil. Bake in the oven.
Kidneys in sour cream
You will need a kilogram of kidneys, carrots, turnips, potatoes, pickles, sour cream, tomato paste, garlic, spices.
Soak the kidneys in cold water and boil, adhering to the technologies for preparing this by-product. Ready kidney cut and fry. Cut potatoes and carrots into cubes, put in a saucepan, add kidneys, pour sour cream over everything and simmer. Add garlic, spices, tomato paste, chopped pickles.
Instead of an afterword
What is important to remember about vitamin B:
- Substances of the B-group are 8 water-soluble vitamins essential for various metabolic processes.
- Most of the vitamins are not stored in the body for a long time, so it is important to replenish the supply daily from food.
- Alcohol renders nearly all B vitamins inoperable.
- Do not self-diagnose hypo- or beriberi.
- Although the B vitamins are defined as a single complex, each of them has its own unique role in the body, so it is important to get the right dose of each of these eight substances.