Other B-grouped Vitamins

Hi healthy eaters!
So for today's post, we've prepared a few facts about the B-grouped vitamins that we're about to focus on. These are Vitamin B6, folic acid and Vitamin B12. And let's start off with saying that all vitamins of group B are very similar to one another, but they are not exactly the same. 

VITAMIN B6 (also known as PYRIDOXINE)

*it uses and stores energy from protein and carbohydrates taken from food,

*it also help to form HAEMOGLOBIN (that’s a substance in red blood cells that provides the body with oxygen).

Vitamin B6 is not that hard to find as it may seem. The best sources of it are:

*soya beans,

*sunflower seeds,

*pistachio nuts,

*avocado,

*spinach,

*dried apricots or raisins,

*brown rice,

*eggs,

*fish (especially tuna).

The daily recommendation of the intake of vitamin B6 for men is  about 1.4mg, and for women it’s around 1.2mg.

Because of the fact that, as a vitamin for B group, it is not stored in the body, so you should take it into consideration while preparing the weekly menu.

The rate of pyridoxine may be destroyed by roasted and boiled food and also alcohol.

FOLIC ACID (folate – its natural form)

*it works together with the B12 vitamin (more about vitamin B12 is the end of the post) to form healthy red blood cells,

*It also palys vital role in reducing the risk of central nervous system defects as it helps to do so at least.

The best sources of FOLIC ACID are:

*broccoli,

*Brussels sprouts,

*asparagus,

*spinach,

*peas,

*liver,

*fortified breakfast cereals.

It’s worth remembering that  adults need around 0.2mg of folic acid per day.

Also, the great amount of products with folic acid may be the cause of disguising VITAMIN B12, leading to anemia.

VITAMIN B12  (also known as COBALAMIN)

*it’s involved in releasing energy from the eaten food,

*it helps in the creation of red blood cells,

*it also keeps the nervous system healthy plus form them in some way,

*additionally, it processes folic acid.

Vitamin B12 can be found in:

*milk,

*eggs,

*cheese,

*meat.

The lack of VITAMIN B12 may lead to a serious deficiency called anemia.

The approximate intake of it is around 0.0015mg per day.

Vitamin B12 might be damaged as well, because of water, sunlight, alcohol and sleeping pills.