Vitamin "B" - the most numerous, but they are almost always found together in the same foods. It is therefore considered first, with the same material, and later, when it is determined that they are different substances - and left, are combined into one group. Proper nutrition is impossible without the use of substances of this group. All of them are water-soluble, i.e. that they have learned well by the body, does not need the use of fats. Furthermore, these trace elements can accumulate in the water in which the food is prepared, hence the preparation of its dishes to be considered this feature. But all of these trace elements, but one B12 integrates also the fact that they do not accumulate in the body, therefore, they should receive daily.
B1 - Thiamine
The first of this group, vitamin B1 (thiamine), which has the form of transparent crystals, is also the most "capricious" because of all the vitamins, it is most easily destroyed, so refers to it is with great care. In general, almost all necessary for our body trace elements it is a substance with a complex molecular structure, and they may not only deteriorate under the influence of heat but also on many other factors, such as sunlight, exposure to acidic or alkaline environments, etc. Its melting temperature is about 250 0 C, but it is dramatically reduced in an alkaline medium, and at the same time, it exhibits greater stability when heated in an acid medium. It turns out that vegetable soups, which are slightly acidic due to the tomatoes or other vegetables, perfectly preserve the trace. Since this substance is contained in foods such as soybeans, peas, spinach, beans, potatoes, carrots, then cook soups to get this vitamin - is very correct.
Riboflavin - B2
Next, comes B2 (riboflavin), in its pure form is beautiful, yellow crystals having a needle-like shape. According to its properties, it is very similar to its predecessor. It also has a relatively high melting point (about 280 0 C) but is better preserved in acidic medium, and worse - into alkaline. The high content of this vitamin - offal in cattle and pigs, for that matter, and other vitamins of this group. There are raw kidney or liver - not for everyone, so these products need to be prepared. It turns out that if you marinate the liver in lemon juice - it thus you keep it this undoubtedly important vitamin.
PP or B3
Go to B3, also known as the PP, he is nicotinic acid. It is a white crystalline powder, odorless. This substance is not readily soluble in cold water, but very soluble in hot. As you can see, from this point of view it is very well suited to throw it in a pot, the more so because it is contained in cereals, especially buckwheat, beans, meat products. The temperature at which the acid begins to disintegrate - 260 0 C, that is, you can safely cook it. It is generally very stable vitamin, it brings a great many other ways to careless handling.
Pantothenic acid - B5
And here is vitamin B5, pantothenic acid, is not fond of the heat treatment. Although the melting point of this complex chemical compound is quite high, about 187 0 C, it begins to deteriorate when heated to a much lower temperature. But do not despair, because the very name of the vitamin can be translated from the Greek as "ubiquitous" because it was named after the scientists that he was very common in nature. Even in the body produce this trace element useful in our gut bacteria. So do not pay attention to the safety of this vitamin is most likely you already get it in sufficient quantities.
B - 6, 7, 9
Vitamin B6 or pyridoxine occurs in various forms, it generally colorless crystals of the same, and that most of the other vitamins. Get this vitamin can be both from the different types of nuts, and from the usual "soup sets" - potatoes, carrots, cabbage. Can it cook? Of course, yes! After all, he, like niacin, endures almost all manipulations with it. Hot water in a saucepan with soup - it is the ideal place in which dissolves the substance that would make it easier for our body to assimilate it.
All the same can be said about biotin, ie, vitamin B7 or H, as it is called. Get it we can from the liver, kidney, and if you do not eat animal products, then you need to eat nuts, legumes, yeast.
You probably very rarely met wherever that may be, the name "vitamin B9", but very often heard the other name –folic acid. This vitamin is found in large amounts in leafy green vegetables, and our friends in the intestine bacteria produce it for us. Like most other vitamins of group "B", it is also quite stable a chemical compound safely cook it into the soup or stew in a stew, the amount is not greatly reduced, and the body is easier to digest. Folic acid melting temperature is already 250 0 C in an oven so that it is better not to.
B12 - So necessary for vegetarians
Well, the last of this vitamin, the largest group - B12 or cyanocobalamin. This vitamin cannot produce any animals or plants. It's for us synthesize bacteria, tiny algae, and other microorganisms. To us in the body it comes from food of animal origin, in fact, it is virtually not present in plant foods. If you stick to a vegetarian or vegan, then you definitely should take this trace element in the form of dosage forms, because it is very important for the body. Like other vitamins, it is absolutely not afraid of the temperature that occurs in our pots, pans, and other kitchen utensils, as melts, it starts over at 300 0 C, so that you can safely bake meat or fish in the oven, on this content B12 are not much reduced.