8 products in which vitamins even more than in yeast

B vitamins - the same "key", which makes a person active and full of energy. Their varied tasks, but as a whole are reduced to one major function: to help the body produce energy from food and transport nutrients to all organs and tissues.

The group combines eightB Vitamins vitamins, all of which one way or another involved in energy metabolism. Here they are:

• B1 (thiamine): Recommended daily allowance - about 1.2 mg.
• B2 (riboflavin): about 1.3 mg.
• B3 (niacin): about 16 mg.
• B5 (pantothenic acid): about 5 mg.
• B6 (pyridoxine): 1.3 mg.
• B7 (biotin): about 30 micrograms.
• B9 (folic acid): about 400 micrograms.
• B12 (cobalamins): about 2.4 micrograms.

Unfortunately, none of these vitamins, except B12, our body is unable to storeB-complex vitamin deficiency and supplementation. Therefore, to feel cheerful and energetic, they need every day to get from food.

Vitamins B-group are contained in many foods. But to something called "rich in vitamin B", this should be at least 20% of the required daily dose of a B-component.

B vitamins are more useful, to use them in conjunction with each other, not separately.

Here are 8-champions products on the content of one or several vitamins of group B. Some of them even surpass the famous (albeit tasteless) nutritional yeast.

1. Salmon

Salmon - just a storehouse: it contains seven of the eight B vitamins, according to some misunderstanding missed only biotin. In this case, four vitamin presented in a very impressive doses. So, with stogrammovoy servings of fish, raw, baked or steamed, you getFish, salmon, Atlantic, wild, cooked, dry heat:

• B2 (riboflavin) - nearly 30% of the daily requirement;
• B3 (niacin) - 50%;
• B6 (pyridoxine) - 47%;
• B12 (cobalamin) - 51%.

In addition, salmon is rich in essential fatty acids omega-3As well as proteins and selenium.

2. Trout

Freshwater "cousin" of salmon is also rich in B vitamins 100 g of raw or cooked trout you getFish, trout, mixed species, cooked, dry heat:

• B1 (thiamine) - about 30% of the daily allowance;
• B2 (riboflavin) - 25%;
• B3 (niacin) - up to 30%;
• B5 (pantothenic acid), - more than 20%;
• B12 (cobalamin) - 125%.

3. Liver

Beef, pork, lamb, chicken - it does not matter. If you eat the liver, rest assured that you will get a decent dose of vitamins B, with all eight kinds.

For example, in 100-gram portions fried or boiled beef liver exists aBeef, variety meats and by-products, liver, cooked, pan-fried:

• B2 (riboflavin) - 200% of the daily requirement;
• B3 (niacin) - about 90%;
• B5 (pantothenic acid) - nearly 70%;
• B6 (pyridoxine) - 50%;
• B7 (biotin) - over 130%;
• B9 (folic acid) - 65%;
• B12 (cobalamin) - over 1200%.

Exceeded the norms do not be afraid: the body is able to regulate the amount of vitamins from food, and will not take too much. Also a lot of liver vitamin AProteins, copper, iron.

4. Beef

The beef meat contains six of the eight B vitamins, except biotin and folic acid. That's how you getBeef, top sirloin, separable lean and fat, trimmed to 0 "fat, all grades, cooked, broiled [Sirloin steak, Sirloin strip]Eating 100g (about half the average steak) fried or boiled beef:

• B3 (niacin) - up to 40% of the daily requirement;
• B6 (pyridoxine) - More than 30%;
• B12 (cobalamin) - about 30%.

Other B vitamins in beef less significant quantities - 10%. However partially compensate for this fact may, if the sheet feeding meat with herbs.

5. Spinach and other leafy greens

Leafy greens - especially spinach, lettuce, kale, turnip greens - richest vegetable source of folic acid (vitamin B9). For example, 85 g of raw spinach containsSpinach, raw More than 40% of the daily requirement of this substance. The same amount of cooked (boiled or cooked in the cake) - about 30%.

6. Pork

As with beef, pork contains a lot of vitamin B. And especially thiamine, which in beef is still not enough. Here's what you getPork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broiledEating 100 g, for example Chop Pork Loin:

• B1 (thiamine) - up to 70% of the daily allowance;
• B2 (riboflavin) - up to 25%;
• B3 (niacin) - up to 25%;
• B6 (pyridoxine) - up to 30%.

7. Chicken eggs

Perhaps the most significant source of biotin in our diet. In a large boiled egg - almost 35% of the daily value of B7Determination of the biotin content of select foods using accurate and sensitive HPLC / avidin binding. More can be found except in the liver.

However, there is an important point: the eggs are best eaten boiled, fried or baked. The cheese contains protein avidin - a substance that binds to biotin and makes it difficult toBiotin its absorption in the gut. Heat processing destroys avidin, and you get more B7.

8. Oysters, clams and mussels

These specialize in seafood vitamin B12: 100 g of any of them contains as cobalamin, that daily amount is covered at least four times. In addition, oysters, clams and mussels are sources of vitamin B2 (riboflavin), B1 (thiamine), B3 (niacin), and B9 (folic acid).

Also in shellfish much omega-3 fats, proteins, and important trace elements - iron, zinc, selenium and manganese.