Let's find out in this study on vitamins of group B.
Group B vitamins: properties and health benefits
The B vitamins are perhaps the most important for our body because it:
- maintain well-functioning metabolism of fat and protein;
- support brain function, muscle and gastrointestinal;
- are beneficial to the eyes, skin, hair and mouth;
- improve liver function;
- favoring synthesis from glucose in carbohydrates;
- facilitate the construction of new cells;
- promote the proper functioning of the nervous system.
Names of group B vitamins:
B1: Thiamine;
B2: Riboflavin (also called vitamin G);
B3: Niacinamide (also called vitamin PP);
B5: Pantothenic acid (also called Vitamin W);
B6: Pyridoxine (also called vitamin Y);
B8: Biotin (also known as vitamin H or vitamin I);
B9: Folic acid (also called Vitamin M);
B12: Cobalamin.
Each of these B vitamins has its own characteristics and functions, here are:
vitamin B1
Fights fatigue, helps the proper functioning of the nervous system and brain activity, helps digestion, fights cramps and loss of appetite.
Vitamin B1 deficiency can cause fatigue, loss of appetite, rapid heartbeat, nervousness, memory disorders.
It is found in foods such as brewer's yeast, wheat germ oil, bee pollen and royal jelly, soy, whole grains, spirulina algae, hazelnuts, almonds, walnuts, sunflower legumes, molasses.
The recommended daily amount is for kids between 11 and 14 years is 1.3 mg, 15 to 50 is 1.5 mg, and 51 and above is 1.2 mg. For women, however, between 11 and 50 years it is 1.1 mg and 51 and above is 1.2 mg.
vitamin B2
Vitamin B2 is very useful against oral diseases, to the sound operation metabolism, for the health of the eyes, skin, nails and hair and against inflammation.
Its deficiency causes hair loss, cracks and sores at the corners of the mouth, burning eyes, corneal changes, photophobia, scaling around the mouth, nose, ears and forehead, vaginal itching and weight loss.
It is located in the following foods: yeast, egg yolk, wheat germ oil and oil seeds, cabbage, peas and yogurt.
The daily amount is 1.5 mg for males aged 11 to 14 years, 1.8 mg for those aged 15 to 18 years, 1.7 mg for those aged 19 to 50 years and 1.4 mg from 50 in on. For women, however, the recommended dose is 1.3 mg for 11 to 50 years and from 50 up, 1.2 mg.
vitamin B3
Vitamin B3 helps the digestive processes in particular metabolism of carbohydrates fats and proteins, reduces cholesterol, improves the nervous system function, relieve nausea, fights bad breath and regulates intestinal functions.
The deficiency can cause: bad breath, small ulcers, insomnia, irritability, nausea, vomiting, recurrent headaches, sensitive gums, burning of the mouth and tongue, tension and deep depression.
It is found in these foods: yeast, liver, offal, fish and rhubarb.
vitamin B4
B4 vitamin is very useful in case of low white blood cells and strengthen the immune system. It is located in the following foods: yeast rice extract beet, potatoes, tomatoes and whole milk.
vitamin B5
It 'very useful in cases of stress, recurring migraines, allergies and ally of the immune system.
The recommended daily amount for the elderly, children and adults, from 4 to 7 mg; for children aged 4 to 6 years is 3 or 4 mg, from 7 to 10 years is 4 or 5 mg for infants up to 6 months, is 2 mg, and 6 months to 1 year 3 mg.
It is located in the following foods: royal jelly, pollen, brewer's yeast, broccoli, cabbage, buckwheat and egg yolk.
vitamin B6
Vitamin B6 helps to lower blood cholesterol levels, fights acne, contact dermatitis, synthesizes serotonin, regulates the nervous system and hair loss.
The deficiency causes: muscle aches, loss of appetite, dry skin, lack of energy, insomnia and nervous system disorders.
It is found in these foods: rice, tuna, sunflower oil, carrots, avocados, nuts, bran and all biological wholemeal flour, green leafy vegetables, peas, plums and bananas.
The recommended daily dose ranges from 150 to 300 micro grams.
vitamin B7
'useful in case of high blood pressure, kidney and liver problems, such as swelling and steatosis.
It is found in these foods: wheat germ, brewer's yeast, molasses, offal and cabbage.
vitamin B8
Its primary function is to synthesize vitamin C and keep you healthy skin, nerves, hair.
Its deficiency causes: excessive hair loss, lethargy, muscle pain or anemia.
It is located in the following foods: oatmeal, cabbage, mushrooms, legumes, brown rice, brewer's yeast and eggs.
vitamin B9
And 'better known as folic acid and it is important for recapping cell, for the proper functioning of the brain activity, for the production of red blood cells and prevents pregnancy in neonatal malformations.
The deficiency leads to anemia, slowing growth, graying hair, glossitis, gastrointestinal problems, disturbed concentration or sleep.
It is located in the following foods: yeast, avocado, green leafy vegetables, rice and pulses.
vitamin B12
Vitamin B12 is essential for DNA synthesis and hemoglobin and the right levels of homocysteine.
The recommended daily dose of vitamin B12 is 2 micro grams for adults and young people.
It is located in the following foods: meat, fish, eggs and milk.
Vitamin B: Symptoms of deficiency
In summary, the symptoms of deficiency of B vitamins are: fatigue, lack of appetite, nervousness, depression, hair loss, weight loss, acne, insomnia, brittle nails, high cholesterol, enlarged heart, cardiac arrhythmia, heart failure, lowering mood, mental confusion, photophobia, redness of the eyes, swollen tongue, muscle aches and dry skin.
Foods rich in vitamin B
In summary, these are the foods in which they are the vitamins of the B group:
- brewer's yeast
- Royal jelly
- milk
- fish
- offal
- cabbage
- broccoli
- molasses
- brown rice
- whole wheat
- peas
- carrots
- sunflower oil
- legumes, and soy
- nuts: hazelnuts, almonds, walnuts
- egg yolk
- tuna
- Fresh green vegetables
- bananas, avocados and plums
- potatoes
Factors that interfere with hiring
The absorption of vitamin B is conditioned by certain dietary and psychological factors: it is reduced in the presence of stress, or excessive consumption of certain foods such as coffee, sugar, alcohol, or use of certain medications such as sleeping pills or birth control pills , or from sulphonamides or in the presence of infections; instead the absorption is favored by the presence of other vitamins, such as C and E, calcium and phosphorus.
