Where is Vitamin E found most: beneficial properties

Salmon

This nutritious fish is rich in several B vitamins. A 100-gram serving of cooked salmon contains (3):

• Thiamine (B1) : 18% of the RDI
• Riboflavin (B2) : 29% of RDI
• Niacin (B3) : 50% of RDI
• Pantothenic acid (B5) : 19% of the RDI
• Pyridoxine (B6) : 47% of the RDI
• Cobalamin (B12) : 51% of RDA

Additionally, salmon is a low-mercury fish that contains high amounts of omega-3 fatty acids, as well as protein and selenium (4).

Summary:

Salmon contains high amounts of riboflavin, niacin, B6 and B12, and is also a good source of thiamine and pantothenic acid. Additionally, it contains virtually no mercury and is rich in omega-3 fats and protein.

What contains the most vitamin D?

The most calciferol is found in fish oil, cod liver and smoked eel - 4500–8500 IU per 100 g. It is enough to consume 5–10 g of these products daily to get the required amount of vitamin D.

List of foods high in calciferol

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The more calciferol contained in foods, the higher their cholesterol levels.

Vitamin D content in eggs, dairy and meat products

Dairy products are often additionally fortified with calciferol, especially if they are intended for baby food. Meat tenderloin contains practically no vitamin D; its source is offal.

Vitamin D tolerates high temperatures well, and its amount practically does not decrease during heat treatment.

Is there calciferol in plant foods?

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Food of plant origin cannot serve as the main source of calciferol, so among vegetarians there are many who are deficient in this substance. Mushrooms contain the most vitamin D; under the influence of the sun they synthesize this element.

For better absorption of calciferol, a lot of fats and bile are required, so foods that contain vitamin
D should be consumed together with fats.

Green leafy vegetables

Several green leafy vegetables contain high amounts of folate (B9). They are among the richest plant sources of folate (5, 6, 7, 8, 9):

• Spinach, raw : 41% of RDI per 85-gram serving
• Spinach, cooked : 31% of RDI per 85-gram serving
• Collard greens, cooked : 20% of the RDI per 85-gram serving
• Turnip tops, cooked : 25% of the RDI per 85-gram serving
• Lettuce, raw : 29% of the RDI per 85-gram serving

Notably, some folate is destroyed by heat during cooking, and some may be released into the water in which vegetables are cooked. To minimize folate loss during cooking, steam green leafy vegetables until they are soft and tender (10, 11).

Summary:

Green leafy vegetables, especially spinach, kale, turnip tops and lettuce, are some of the best plant sources of folate. Eat them raw or steamed to retain most of the folate.

Liver and other by-products

Although organ meats are not particularly popular, they (especially liver) contain a huge amount of B vitamins. This applies to organ meats from a variety of animals and poultry, whether beef, pork, lamb, or chicken (12, 13, 14, 15).

For example, a 100-gram serving of beef liver contains (12, 16):

• Thiamine (B1) : 12% of the RDI
• Riboflavin (B2) : 201% of RDI
• Niacin (B3) : 87% of RDI
• Pantothenic Acid (B5) : 69% RDI
• Pyridoxine (B6) : 51% of the RDI
• Biotin (B7) : 138% of RDI
• Folate ( B9) : 65% of RDI
• Cobalamin (B12) : 1386% of RDI

If you are not used to the special taste and smell of liver or you simply do not like this product, try grinding it and mixing it with minced meat or adding various seasonings such as chili to it.

Summary:

Organ meats (especially liver) contain a huge amount of B vitamins. To make the liver more pleasant to smell and taste, chop it and add it to minced meat or use various seasonings.

Vitamin B 12 and its functions

Vitamin B 12 or cyanocobalamin is a water-soluble substance synthesized by intestinal microflora. It is responsible for:

• functioning of the nervous system;
• hemoglobin level in the blood;
• red blood cell maturation;
• regulation of blood pressure;
• stimulation of carbohydrate and fat metabolism;
• production of bile salts.

A valuable source of vitamin B 12 is beef and beef by-products.
The artificial vitamin was obtained in 1948 from beef liver. Capsules and injection solutions are widely used for the treatment and prevention of anemia, neuralgia, and metabolic disorders.

Cyanocobalamin in combination with folic acid is necessary for normal hematopoiesis, it activates blood clotting, reduces irritability, and stimulates performance. The substance improves the functioning of the liver and spleen, strengthens the skin, and prevents inflammatory and tumor processes. Vitamin B 12 can influence reproductive function in men; when taken simultaneously, it can enhance the effect of certain medications.

Eggs

One large egg contains 33% of the RDA for biotin, distributed between the yolk and white. In fact, eggs are one of the best sources of biotin—only liver contains more (16, 17).

Eggs also contain lower amounts of other B vitamins. One large (50 grams) cooked egg contains (16, 18):

• Riboflavin (B2) : 15% of RDI
• Pantothenic acid (B5) : 7% of the RDI
• Biotin (B7) : 33% of RDI
• Folate (B9) : 5% of RDI
• Cobalamin (B12) : 9% of the RDI

Keep in mind that raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption in the intestines if you regularly eat a lot of raw egg whites. Cooking eggs inactivates avidin and reduces the risk of food poisoning (17, 19).

If you don't eat eggs, meat, or other animal products, you can meet your biotin needs by consuming foods like vegetables, fruits, nuts, seeds, and whole grains, which contain small amounts of biotin (16, 17).

Summary:

Eggs are the main source of biotin, second only to liver. One large cooked egg contains 1/3 of the RDA for biotin.

The role of vitamin D for the human body

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Vitamin D (calciferol) is a fat-soluble element that functions as a vitamin and hormone, and was synthesized in 1936 from fish oil. The main sources of production are animal products and sunlight.

Main forms of vitamin D:

1. D2 – ergocalciferol. It is formed when certain types of fungi are exposed to ultraviolet rays. This substance is obtained synthetically and added to infant formula, cereals, and some types of bread.
2. D3 – cholecalciferol. A natural substance found in some animal products.
3. D4 – dehydrocholesterol. Provitamin D3, found in the human epidermis, is converted to cholecalciferol under the influence of ultraviolet radiation.
4. D5 – sitocalciferol. It can only be found in wheat grains.
5. D6 – stigmacalciferol. Present in small doses in some plant species.

The human body is capable of synthesizing vitamin D - it is enough to be in the sun for several hours every day in order not to experience a deficiency of this element.

Why does the body need calciferol?

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The main purpose of vitamin D is to ensure proper growth of all bone groups in accordance with age and the formation of a strong musculoskeletal system.

What is calciferol used for?

• prevents the development of osteoporosis;
• provides an influx of calcium to tooth enamel and bones, strengthens them;
• reduces the risk of heart pathologies, atherosclerosis, arthritis, sclerosis;
• prevents the formation of malignant tumors - it is necessarily included in complex therapy for the treatment of many types of cancer; it is also useful for preventing the development of these diseases;
• helps strengthen the immune system
• coordinates the synthesis of insulin, influences blood sugar levels - prevents the development of diabetes;
• normalizes arterial parameters.

This element prevents the development of rickets, accelerates the process of recovery and recovery from injuries, bruises, and fractures.

Calciferol ensures the normal functioning of the thyroid gland, is necessary for good blood clotting, and prevents muscle weakness. The substance is responsible for a good mood, eliminates symptoms of chronic fatigue and inflammatory processes, and increases endurance. Vitamin D3 is used externally to treat psoriasis.

Why is vitamin D deficiency dangerous?

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Calciferol hypovitaminosis is most dangerous for young children and the elderly. In infants, against the background of a deficiency of this element, teething begins to delay, the fontanel slowly overgrows, and rickets develops.

How does a lack of vitamin D manifest in the body?

• osteoporosis develops, teeth begin to crumble;
• Appetite and quality of sleep deteriorate, vision decreases;
• there is a constant burning sensation in the mouth and larynx;
• weight decreases sharply, weakness appears;
• sweating increases.

With a severe deficiency of calciferol, the body stops absorbing calcium and magnesium from foods and vitamin complexes - this causes the development of caries, arrhythmia, and bone fragility increases. If there are signs of vitamin D deficiency, you should urgently ask your doctor what foods or medications will help eliminate the problem.

Important! Excess calciferol is also very dangerous - if it is supplied in large quantities, intensive absorption of calcium begins, and deposits of solid salts appear in the internal organs. In case of an overdose, severe heart pathologies, arrhythmia, hypertension develop, and the functioning of the nervous system is disrupted.

Milk

One cup (240 ml) of milk contains 26% of the RDA for riboflavin, as well as smaller amounts of other B vitamins (20):

• Thiamine (B1) : 7% of the RDI
• Riboflavin (B2) : 26% of RDI
• Pantothenic acid (B5) : 9% of the RDI
• Cobalamin (B12) : 18% of the RDI

Research shows that milk and other dairy products tend to be the main source of riboflavin for people, followed by meat and grains (21, 22).

For example, an observational study of more than 36,000 European adults found that dairy products provided 22–52% of the RDA for riboflavin (22).

Like other animal products, milk is also a good source of B12, supplying 18% of the RDA per 1 cup (240 ml) (19).

What's more, you absorb B12 best from milk and other dairy products, with absorption rates ranging from 51-79% (23).

Summary:

Milk and other dairy products provide many people with about a third of their daily requirement of riboflavin, with just 1 cup (240 ml) consumed. Milk is also a good source of vitamin B12, which is also highly absorbable.

Where to look for valuable vitamins

Today, doctors are confident that people should receive essential vitamins with food. Artificially synthesized substances are less easily absorbed; if taken in excess, side effects are possible. An adult should receive up to 3 mcg of cyanocobalamin per day. Breastfeeding mothers are prescribed more vitamin (at least 4 mcg per day). Children need to consume from 0.4 to 1.5 depending on age.

People who regularly drink alcohol, smoke, take sleeping pills or take birth control pills need to increase their daily vitamin intake.

Cyanocobalamin is difficult to detect in plant foods. Those who suffer from vitamin B 12 deficiency will have to forget about a strict diet or strict vegetarianism, enriching their diet with meat, fish and dairy products. Some vegetables (beets, cabbage, lettuce, spinach) contain cobalt salts necessary for the synthesis of cyanococobalamin. However, you won’t be able to get your daily requirement by eating vegetable salads. But beet puree or fresh lettuce leaves will be an excellent accompaniment to meat and fish dishes.

The champions in cyanocobalamin content are fatty fish and seafood.

The leader in cyanocobalamin content is beef liver. 100 g of product contains 50 mcg of vitamin. Half the amount can be found in pork liver; liver sausage closes the top three. The list of foods rich in vitamin B 12 includes chicken liver, beef tongue and heart, lamb, beef and rabbit meat. Chicken contains significantly less vitamin. In a chicken egg, the content of cyanocobalamin does not exceed 0.5 mcg per 100 g.

For those who do not eat meat, you can focus on fish and seafood. The leader of this group is Pacific oysters, 100 g of which contain at least 16 mcg of vitamin. In second place are fatty herring, third place is shared by sardines and Far Eastern mackerel. Other varieties of fatty sea fish can also boast a good content of cyanocobalamin: chum salmon, salmon, trout, sea bass.

A valuable source of vitamin B 12 is high-quality canned fish. Sardines in oil and lightly salted herring are especially rich in it.

High amounts of vitamin B 12 can also be found in dairy products, but they are clearly inferior to the meat and dairy groups. For example, 100 g of cheese contains 1.5 mcg of cyanocobalamin, low-fat cottage cheese - 1.3 mcg, low-fat kefir, sour cream and milk - from 0.3 to 0.4 mcg.

Beef

Eating beef can make a big contribution to your B vitamin intake.

An observational study of the dietary habits of approximately 2,000 people in Spain found that the main sources of thiamine, niacin, and pyridoxine were meat and meat products (21).

Here's the amount of B vitamins in a 100-gram serving of beef fillet (24):

• Thiamine (B1) : 5% of the RDI
• Riboflavin (B2) : 8% of RDI
• Niacin (B3) : 39% of RDI
• Pantothenic acid (B5) : 6% of the RDI
• Pyridoxine (B6) : 31% of the RDI
• Cobalamin (B12) : 29% of the RDI

Summary:

Beef contains large amounts of vitamins B3, B6 and B12. A 100-gram serving of fillet contains about a third of the RDA for each of these vitamins, in addition to smaller amounts of other B vitamins.

Oysters, clams and mussels

Oysters, clams and mussels are an incredible source of B12 and an excellent source of riboflavin. They also contain lower amounts of thiamine, niacin and folate.

A cooked 100g serving contains (25, 26, 27):

*Content of B vitamins in shellfish: Table

These shellfish also contain high amounts of protein and several minerals, including iron, zinc, selenium and manganese. They are also a good source of omega-3 fatty acids (25, 26, 27).

Summary:

Oysters, clams and mussels contain more than four times the RDA for vitamin B12 per serving. They are also rich in riboflavin and contain lower amounts of thiamine, niacin and folate.

Legumes

Legumes are an excellent source of folate. They also provide small amounts of other B vitamins, including thiamine, riboflavin, niacin, pantothenic acid, and B6 (28).

Here's how much folate is in an 85-gram serving of various types of cooked legumes (29, 30, 31, 32, 33, 34, 35, 36):

• Black beans : 32% of RDI
• Chickpeas : 35% of RDI
• Edamame (immature soybeans) : 60% of RDI
• Green peas : 12% of RDI
• Red beans : 29% of RDI
• Lentils : 45% of RDI
• Pinto beans : 37% of RDI
• Roasted soybeans : 44% of RDI

Folate (or its synthetic form called folic acid) is important in reducing the risk of certain birth defects. Note that the RDI values ​​above are based on the recommended daily intake of 400 mcg, but pregnant women need 600 mcg daily (37).

Summary:

Most legumes, such as pinto beans, black beans and lentils, are rich in folate, a B vitamin that is important in reducing the risk of some birth defects.

Chicken and turkey

Turkey meat and chicken contain a lot of niacin and pyridoxine. White meat, such as breast, contains more of these two vitamins than dark meat (such as thigh) as shown in the table below.

A 100-gram serving of cooked, skinless chicken or turkey contains (38, 39, 40, 41):

*Content of B vitamins in chicken and turkey meat: Table

If you remove the fatty skin of poultry to cut calories, you shouldn't worry, since most B vitamins are found in the meat, not the skin (42, 43).

Summary:

Chicken and turkey (especially white meat) are rich in vitamins B3 and B6. Poultry also provides lower amounts of riboflavin, pantothenic acid and cobalamin. Most of the nutrients are found in the meat, not the skin.

Yogurt

Yogurt has high levels of riboflavin and B12. Although nutrient amounts vary by brand, a serving of yogurt contains the following amounts of B vitamins on average (44, 45, 46, 47):

*Content of B vitamins in different types of yogurt: Table

Keep in mind that when flavored, most frozen and refrigerated yogurts also contain 3-4 teaspoons of added sugars per serving. So consume them in moderation (45, 46, 47).

You can also sometimes find many dairy yogurt alternatives in stores, such as yogurt made from fermented soy milk, almond milk, and coconut milk. However, these foods (unless fortified) are generally not good sources of riboflavin or B12 (46).

Summary:

Yogurt is naturally rich in vitamins B2 and B12, but plant-based alternatives are not good sources of these vitamins unless further fortified. Limit your consumption of yogurt with sugar.

What is vitamin E for?

Vitamin E contains tocopherol, which is the best protector for the skin. It accelerates the healing of skin wounds, scars and various sores. Creates a good protective layer for our skin, which protects it in heat and cold from physical injury. Tocopherol is responsible in our bodies not only for high-quality skin, but also generally improves immunity. Thanks to it, the cells in the body heal faster. Blood circulation improves significantly. Significantly improves blood vessels and reduces blood sugar.

Vitamin E is very important for pregnant girls. It is vitally needed by the fetus during growth. Tocopherol provides warnings against Alzheimer's disease and prostate cancer. Gives a strong charge to the muscles, which helps you move more and get tired less. If you're wondering where the most vitamin E is?

, read on.

Nutritional and brewer's yeast

Nutritional yeast and brewer's yeast are inactive, meaning you cannot use them to make bread. Rather, people use them to improve the taste and nutritional properties of dishes.

These yeasts naturally contain B vitamins and are often fortified with them (especially nutritional yeast). If they have added nutrients, you will see them in the ingredient list on the label.

Here's the B vitamin content of 2 tablespoons (16 to 30 grams) of these two types of yeast, although these values ​​vary by brand (48, 49):

*Content of B vitamins in nutritional and brewer's yeast: Table

Vegetarians and vegans typically use nutritional yeast because it's fortified with B12, which is hard to get if you don't eat animal products (50).

The nutty and cheesy flavor of nutritional yeast also makes it popular as a seasoning. Brewer's yeast, however, can be bitter and may be better suited for mixing into foods such as cocktails, salad dressings, or soups.

Summary:

Nutritional yeast and brewer's yeast contain large amounts of B vitamins, but a significant portion of these vitamins in nutritional yeast, including B12, are added. These products can be used to enhance the taste or add nutrients to other foods.

Daily intake of vitamin D

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Since calciferol accumulates in tissues, and its excess is as dangerous as its deficiency, it must enter the body in a certain amount; consumption rates depend on the person’s age. The maximum permissible daily dose is 15 mcg.

Calciferol consumption table

Pregnant and lactating women need to consume 15 mcg or 600 IU of vitamin D. In higher doses, calciferol should be consumed by residents of northern regions, industrial cities, people who often have to work at night, bedridden patients, and those with chronic pathologies of the intestines, liver, and gall bladder.

If the child is completely bottle-fed, then giving him additional cholecalciferol is strictly prohibited, since all formulas contain the required amount of this element.

Vitamin D is a useful and necessary substance for the normal growth and development of a child; with regular and reasonable consumption, the likelihood of developing many serious diseases is reduced. Calciferol is found in fish oil, animal products, fermented milk products, and very little in fruits and vegetables.

Pork

Like other meats, pork contains high levels of several B vitamins. It is especially high in thiamine, which is low in beef.

A 100g serving of pork tenderloin contains (51):

• Thiamine (B1) : 69% of RDI
• Riboflavin (B2) : 24% of RDI
• Niacin (B3) : 24% of RDI
• Pantothenic acid (B5) : 9% of the RDI
• Pyridoxine (B6) : 27% of the RDI
• Cobalamin (B12) : 14% of the RDI

To keep pork healthy, choose pork tenderloin, which contains much less fat and calories than fatty meats (52).

Summary:

Pork is especially rich in thiamine, riboflavin, niacin and B6. Pork tenderloin contains much less fat and calories than lard meat.

Products containing B vitamins

Vitamins are necessary for everyone, without exception, because without them adequate physiological processes cannot occur. Some vitamins are synthesized in the human body, and some can only be supplied from outside with food, so it is very important to properly structure your diet.

Some of the most important vitamins for the body are B vitamins: thiamine (B1), riboflavin (B2), nicotinic acid (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12).

Such useful vitamins: vitamin A

Do you want to look younger than your age, have good eyesight and a strong immune system? Vitamin A will help with this!

Read more
Vitamin B1
helps supply the brain with glucose, has a positive effect on the functioning of the nervous system, and increases the body's resistance to infectious and viral diseases. With a lack of thiamine, nervous breakdowns occur.

Vitamin B1 is found in large quantities in nuts, buckwheat, beans, asparagus, potatoes, wholemeal bread, bran and liver. Sprouted grains of barley and wheat are rich in thiamine.

Vitamin B2

is one of the main participants in the body’s oxidative processes, participates in protein synthesis and fat decomposition. Riboflavin stimulates the production of red blood cells and increases visual acuity. Vitamin deficiency provokes muscle fatigue and decreased mood.

Milk, poultry, eggs, fish and cheeses are rich in this vitamin. There is a lot of riboflavin in spinach, broccoli, and white cabbage.

Vitamin B3

takes part in the biosynthesis of hormones and substances that regulate energy metabolism in the body. Signs of a lack of nicotinic acid may include insomnia and irritability.

Meat, organ meats, eggs, nuts and green vegetables are the main sources of this vitamin.

Vitamin B5

is responsible for tissue regeneration, is an active participant in metabolism, and improves the body's resistance to infections. The vitamin is often added to cosmetics due to its good absorption through the skin. Pantothenic acid deficiency is primarily reflected in the body's reduced regenerative capacity.

To get this vitamin in the required quantities, you should include fermented milk products, cereals, green vegetables and nuts, as well as eggs in your diet.

Vitamin B6

is a powerful antidepressant. In addition, pyridoxine promotes the production of red blood cells and is involved in amino acid metabolism. Low vitamin content is manifested by poor mood, decreased appetite and insomnia.

The foods that contain this vitamin most are beef, eggs, milk and cabbage.

Vitamin B9

(folic acid) is indispensable in the process of hemoglobin synthesis and the production of red blood cells, fat metabolism and neutralization of free radicals.

Folic acid is found in liver, mushrooms, egg yolk, cauliflower, carrots, and parsley.

Vitamin B12

necessary for processing fats, proteins and carbohydrates, as well as maintaining normal function of the nervous and immune systems.

Cyanocobalamin is found in large quantities in offal, cheese, meat, seafood, eggs and soy.

Enriched Cereals

Breakfast cereals often contain added vitamins, including B vitamins. Check the ingredient list for them (53).

The B vitamins most commonly added to grains are thiamine, riboflavin, niacin, B6, folate, and B12. Here are the amounts present in several popular brands (54, 55, 56):

*Content of B vitamins in popular breakfast cereal brands: Table

Keep in mind that many fortified breakfast cereals contain large amounts of added sugars and refined grains. Choose a product that has less than 5 grams of sugar per serving and a whole grain, such as whole wheat or whole oats, listed as the first ingredient.

Summary:

Thiamine, riboflavin, niacin, folate, B6 and B12 are often added to breakfast cereals. Some contain up to 100% of the RDA for these vitamins. However, it is important to choose breakfast cereals made from whole grains with minimal added sugar.

Vitamins (lat. vita life + amines) are low molecular weight organic compounds of various chemical natures that are absolutely necessary for the normal functioning of organisms. They are essential nutrients, because... With the exception of nicotinic acid, they are not synthesized by the human body and come mainly as part of food.

Unlike all other vital nutrients (essential amino acids, polyunsaturated fatty acids, etc.), vitamins do not have plastic properties and are not used by the body as a source of energy. Participating in a variety of chemical transformations, they have a regulatory effect on metabolism and thereby ensure the normal course of almost all biochemical and physiological processes in the body.

Most known vitamins are represented not by one, but by several compounds (vitamers) that have similar biological activity. To name groups of similar related compounds, letter designations are used; Vitamers are usually designated by terms reflecting their chemical nature. An example is vitamin B6, a group of which includes three vitamers: pyridoxine, pyridoxal and pyridoxamine.

There are 13 known essential nutrients, which are certainly vitamins (see table). They are usually divided into water-soluble and fat-soluble.

Classification, nomenclature of vitamins and their specific functions in the human body.

Taking vitamins in doses significantly higher than the physiological requirement can lead to unwanted side effects, and sometimes to severe intoxication. Such pathological conditions are called hypervitaminosis. The use of high doses of vitamins D and A is especially dangerous.

Water-soluble vitamins are much easier to remove from the body, and only exceeding the physiological dose by tens or hundreds of times, especially when administered parenterally, can cause the occurrence of nonspecific side effects (nausea, diarrhea, urticaria), which quickly disappear when the drugs that caused hypervitaminosis are discontinued or when the diet is corrected .

The chairman of the expert commission of the English Government Food Standards Agency, Professor Michael Langman, is convinced that “over the past few years we have collected enough evidence that certain vitamins in large doses can be harmful to human health.” See also Vitamin and mineral complexes Fortification of food and water with vitamins Conflicts of vitamins when taken simultaneously Vitamins in the diet of vegetarians and vegans

Trout

The meat of a freshwater fish called trout is rich in several B vitamins.

A cooked 100g serving of trout contains (57):

• Thiamine (B1) : 28% of the RDI
• Riboflavin (B2) : 25% of the RDI
• Niacin (B3) : 29% of RDI
• Pantothenic acid (B5) : 22% of the RDI
• Pyridoxine (B6) : 12% of the RDI
• Cobalamin (B12) : 125% of RDA

In addition, trout is an excellent source of protein, rich in omega-3 fats, and low in mercury (57, 58).

Summary:

Trout contains a lot of thiamine, riboflavin, niacin, pantothenic acid and vitamin B12. It also contains adequate amounts of protein and omega-3 fats.

Sunflower seeds

Sunflower seeds are one of the best plant sources of pantothenic acid. This B vitamin gets its name from the Greek word “pantos,” which means “everywhere,” because it is found in most plant and animal foods, but usually only in small quantities (59).

It is noteworthy that 28 grams of sunflower seeds contain 20% of the RDI for pantothenic acid. Sunflower seeds are also a good source of niacin, folate, and B6 (60).

Sunflower oil is an excellent source of pantothenic acid.

Here is a comparison of the B vitamin content of sunflower seeds and sunflower oil (60, 61):

*Content of B vitamins in sunflower seeds and sunflower oil: Table

Summary:

Sunflower seeds and sunflower oil are among the richest plant sources of pantothenic acid, while this B vitamin is found only in small amounts in other foods.

Excess vitamin E in the body

But you shouldn’t forget that an excess of this vitamin also has bad consequences. Namely: vision decreases, some new allergies, diarrhea, increased blood pressure and convulsions appear. With a slight excess of vitamin E, bad consequences do not begin to appear immediately, but after a long time.

where there is a lot of vitamin E

Vitamin E is considered a real assistant in supporting beauty. Yes, this statement is true. After all, tocopherol greatly affects the quality of the skin and its appearance. It fights all the microbes that are trying to destroy our skin faster and faster. Thanks to it, all fats improve many times better. It maintains cell membranes in tone, which prevents them from being destroyed. Pregnancy with the use of this vitamin is better for the fetus and for the woman. Sometimes we even have to use vitamin E in medicine. But you shouldn’t forget about an overdose of vitamin E. To do this, you should calculate the number of milligrams for your age and gender. Where is vitamin E found in large quantities?

? It is found in sunflower and butter, soybean and corn oils. Also in nuts, hazelnuts and almonds.

Summarize

• Consuming adequate amounts of eight B vitamins helps you improve the quality of your health.
• Some top sources of B vitamins include: meat, liver, seafood, poultry, eggs, dairy products, legumes, green leafy vegetables, seeds and fortified foods such as breakfast cereals and nutritional yeast.
• If you limit your intake of some of the food groups listed above due to allergies or diet, your risk of B vitamin deficiency may increase.
• By including some of these 15 foods rich in B vitamins in your diet, you can avoid deficiency and improve your diet.

B vitamins