La vitamina B o più correttamente le vitamine del gruppo B sono importantissime per la salute del nostro organismo. Contribuiscono al buon funzionamento di fegato e sistema nervoso e sono essenziali per la conversione dei carboidrati in glucosio e per il metabolismo dei grassi e delle proteine. Vediamo quali sono quelle più importanti.
Vitamina B1 (o tiamina): alimenti
La tiamina è coinvolta nel catabolismo dei carboidrati e degli aminoacidi, ma svolge un ruolo importante anche nella sintesi dei precursori del DNA e nei fenomeni neurochimici. La sua carenza si manifesta con patologie (beri-beri e anemia megaloblastica) e disturbi del sistema nervoso. Il fabbisogno giornaliero consigliato per un adulto è di 1.1,5 mg al giorno. I cibi più ricchi di vitamina B1 sono:
- Carne di maiale
- Germe di frumento
- Prosciutto crudo (di Parma)
- Soia disidratata
- Crusca di frumento
- Farina di soia
- Noci secche
- Lievito di birra
- Pistacchi
- Grano saraceno
- Piselli secchi
- Noci fresche
- Fiocchi d’avena
- Fagiolini
- Nocciole secche
Vitamina B2 (o riboflavina): alimenti
La vitamina B è fondamentale per l’integrità del sistema nervoso, della cute e degli occhi. Può essere utile in caso di gastrite e alcune malattie del fegato. Una sua carenza si manifesta con una lieve anemia, acne, mal di testa e letargia. Il fabbisogno giornaliero varia in base al fabbisogno calorico quotidiano, poiché la riboflavina interviene direttamente nelle reazioni che trasformano energia all’interno dell’organismo. In linea di massima ogni 1000 Kcal occorre assumere 0,6 mg di vitamina B2. Le fonti alimentari più ricche sono:
- Lievito di birra secco
- Fegato di bovino
- Fegato di suino
- Fegato di equino
- Rene di bovino
- Latte vaccino in polvere parz. scremato
- Latte vaccino in polvere intero
- Cuore di suino
- Cuore di equino
- Cuore di bovino
- Cuore di ovino
- Pappa reale
- Muesli
- Germe di frumento
- Radicchio verde
- Soia secca
- Camembert
- Caciocavallo
- Emmenthal
- Fontina
- Groviera
Vitamina B3 (o vitamina PP): alimenti
La vitamina B3 è coinvolta in diversi processi, dal funzionamento del sistema nervoso al metabolismo energetico. La sua carenza si manifesta con patologie quali la pellagra, la malattia di Hartnup e la schizofrenia. Il fabbisogno giornaliero di niacina per gli adulti è di 6,6 mg ogni 1000 Kcal assunte. Gli alimenti più ricchi di questa vitamina sono:
- Lievito di birra secco
- Crusca di frumento
- Fegato di equino
- Fegato di suino
- Arachidi tostate
- Acciughe
- Fegato di bovino
- Pollo
- Fagiano
- Lievito di birra fresco
- Faraona
- Tacchino
- Tonno
- Caffè
- Sarda
- Salmone affumicato
Vitamina B5 (o acido pantotenico): alimenti
L’acido pantotenico è importantissima per il metabolismo. È così ampiamente presente negli alimenti, che la sua carenza è piuttosto rara. La dose giornaliera raccomandata per anziani, bambini e adulti, va dai 4 ai 7 mg al giorno. Le fonti alimentari più ricche sono:
- Funghi secchi
- Lievito di birra secco
- Tuorlo d’uovo
- Fegato di suino
- Fegato di tacchino
- Fegato di pollo
- Fegato di ovino
- Fegato di vitello
- Lievito di birra fresco
- Muesli
- Caviale
- Alga spirulina essiccata
- Alga agar agar essiccata
Vitamina B6 (o pirossidina): alimenti
La vitamina B6 è fondamentale per la sintesi della serotonina (l’ormone del buonumore) e della norepinefrina e per il processo di formazione della mielina, la membrana che riveste e protegge le fibre nervose. La sua carenza si manifesta con mancanza di appetito, diarrea, vomito, ecc. Il fabbisogno giornaliero raccomandato è di 1,7 mg. Nelle donne in gravidanza e in allattamento viene consigliato un incremento di circa il 30% della dose standard. Gli alimenti più ricchi sono:
- Cereali Kellog’s All-bran
- Muesli
- Cereali Corn flakes
- Salvia fresca
- Menta essiccata
- Pepe di Cauenne
- Dragoncello
- Paprika
- Peperoncino in polvere
- Santoreggia
- Curcuma
- Alloro
- Rosmarino secco
- Aneto in polvere
- Pistacchi
- Aglio in polvere
- Lievito di birra secco
Vitamina B8 (o biotina): alimenti
La biotina è prodotta dalla flora batterica intestinale, ma anche dall’alimentazione. È presente nella formazione di acidi grassi, nella sintesi dell’acido nucleico e nell’ossidazione di acidi grassi e carboidrati. Contribuisce anche all’utilizzo da parte dell’organismo di proteine, acido folico, acido pantotenico e vitamina B12. La sua carenza è piuttosto rara, sia perché si trova in moltissimi alimenti, sia perché la dose giornaliera raccomandata è molto bassa (da 150 a 300 microgrammi). Gli alimenti più ricchi sono:
- Carne di vitello
- Carne di maiale
- Carne di agnello
- Pollo
- Cavolfiori
- Funghi
- Carote
- Pomodori
- Spinaci
- Fagioli secchi
- Piselli secchi
- Mela
- Formaggi
- Uova
- Pesce
Vitamina B9 (o acido folico): alimenti
L’acido folico è fondamentale per la sintesi del DNA, delle proteine, per la formazione dell’emoglobina e per lo sviluppo dell’embrione. Non a caso, infatti, aiuta a prevenire le malformazioni neonatali. Il fabbisogno giornaliero è circa 0,2 mg, in gravidanza, invece, si raddoppia a 0,4 mg perché il feto utilizza le riserve materne. I cibi più ricchi sono:
- Verdure a foglia verde (asparagi, carciofi, spinaci, broccoli, cavolini di Bruxelles, cavolfiori, lattuga)
- Frutta (soprattutto arance, limoni, fragole e kiwi)
- Legumi (fagioli, lenticchie, ceci)
- Cereali integrali
- Fegato
- Latte
Vitamina B12 (cobalamina): alimenti
La cobalamina è essenziale per il buon funzionamento del sistema nervoso, per il metabolismo di proteine, grassi e carboidrati e per la sintesi dell’emoglobina. Inoltre, regola l’assunzione del ferro da parte dell’organismo e fissa la vitamina A. La dose raccomandata è di 2g al giorno. Le fonti alimentari più ricche sono:
- Fegato di ovino
- Fegato di bovino
- Vongole
- Fegato di tacchino
- Ostriche
- Polpo
- Caviale
- Sgombro
- Aringa affumicata
- Aringa
- Pollo
- Cozze
- Tonno
- Merluzzo
- Sardine
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