B vitamins B: What are they needed for and what products are contained?

B vitamins B: The basis of health and energy – complete leadership

B vitamins are a complex of water -soluble vitamins that play a critical role in maintaining human health. Unlike fat -soluble vitamins, B vitamins do not accumulate in large quantities in the body, so their regular intake with food is extremely important for optimal functioning. This complex includes eight main vitamins, each of which performs unique functions that are closely intertwined with each other. The deficiency of one or more B vitamins can lead to a wide range of health problems, from fatigue and irritability to serious neurological and cardiovascular diseases. In this article, we will examine in detail each vitamin of group B, their functions, deficiency symptoms and the best food sources.

Vitamin B1 (thiamine): Energy and nervous system

Tiamin, also known as vitamin B1, is a key player in energy exchange. It is necessary to convert carbohydrates into glucose, which the body uses to obtain energy. Tiamin plays an important role in the work of the nervous system, helping to transmit nerve impulses and maintain a healthy function of the brain. It is also important for the normal functioning of the heart and muscles.

Thiamine features:

• Metabolism of carbohydrates: Tiamine is a cooferment in the reactions necessary for turning carbohydrates into energy. It is involved in the Crebs cycle, the key process of cellular respiration.
• Work of the nervous system: Tiamine is necessary for the synthesis of acetylcholine, neurotransmitter, participating in the transmission of nerve impulses. It also helps to maintain a myelin shell that protects the nerve fibers.
• Heart function: Tiamine helps regulate the heart rhythm and supports the normal function of the heart muscle.
• Muscle function: Tiamine is important for muscle contraction and maintaining their tone.

Symptoms of thiamine deficiency:

Tiamin deficiency can lead to serious diseases, such as Beri Berie and Vernika-Korsakov syndrome.

• Since This disease is characterized by damage to the nervous system, heart and blood vessels. Symptoms include weakness, fatigue, loss of appetite, swelling, shortness of breath, heartbeat and neurological disorders.
• Vernike-Korsakova syndrome: This is a neurological disorder, often found in people who abuse alcohol. Symptoms include confusion, impaired coordination of movements, problems with memory and hallucinations.

Other symptoms of thiamine deficiency may include:

• Irritability
• Depression
• Difficulties with concentration
• Constipation
• Muscle pain

Tiamine food sources:

• Whole cereals: Brown rice, oatmeal, whole grain bread.
• Legumes: Beans, peas, lentils.
• Nuts and seeds: Sunflower seeds, almonds, Brazilian nuts.
• Pork: Especially low -fat pieces.
• Fish: Salmon, tuna, trout.
• Vegetables: Asparagus, Brussels cabbage, cauliflower.
• Enriched products: Many bread products and cereals are enriched with thiamine.

Recommended daily dose:

The recommended daily dose of tiamin for adults is 1.2 mg for men and 1.1 mg for women. Pregnant and lactating women need a little more thiamine.

Vitamin B2 (riboflavin): skin health and vision

Riboflavin, or vitamin B2, plays an important role in energy metabolism, cell growth and development, as well as in the metabolism of drugs. It is a component of two important coofers, flavinmononucleotide (FMN) and flavideninindininucleotide (FAD), which are involved in many enzymatic reactions in the body. Riboflavin is important for maintaining the health of the skin, mucous membranes and vision.

Riboflavin functions:

• Energy exchange: Riboflavin is a coherent in the reactions necessary for the transformation of carbohydrates, fats and proteins into energy.
• Cell growth and development: Riboflavin plays an important role in the growth and development of cells.
• Metabolism of drugs: Riboflavin is involved in the metabolism of some drugs.
• Health of the skin and mucous membranes: Riboflavin helps maintain the health of the skin and mucous membranes.
• Vision: Riboflavin is important for a normal function of vision.

Symptoms of riboflavin deficiency:

Riboflavin deficiency can lead to the following symptoms:

• Heit (cracks and inflammation in the corners of the mouth)
• Glossitis (inflammation of the tongue)
• Seborrheic dermatitis (inflammation of the skin with peeling)
• Photophobia (sensitivity to light)
• Reduced vision
• Fatigue
• Irritability

Riboflavin food sources:

• Dairy products: Moloko, yogurt, cheese.
• Eggs: Especially egg yolk.
• Meat: Liver, kidneys, beef.
• Fish: Salmon, tuna.
• Green sheet vegetables: Spinach, broccoli, leaf cabbage.
• Mushrooms: Champignons, oyster mushrooms.
• Enriched products: Many bread products and cereals are enriched with riboflavin.

Recommended daily dose:

The recommended daily dose of riboflavin for adults is 1.3 mg for men and 1.1 mg for women. Pregnant and lactating women need a little more riboflavin.

Vitamin B3 (niacin): Heart and digestive health

Niacin, also known as vitamin B3, plays an important role in energy metabolism, synthesis of fatty acids and cholesterol, as well as in the functioning of the nervous system. It is a component of two important coofers, nicotinindenindininucleotide (above) and nicotinindinindinindinucleotidfosphate (NAS), which participate in many enzymatic reactions in the body. Niacin can also help reduce blood cholesterol.

Niacina features:

• Energy exchange: Niacin is a coherent in the reactions necessary for the transformation of carbohydrates, fats and proteins into energy.
• Synthesis of fatty acids and cholesterol: Niacin is involved in the synthesis of fatty acids and cholesterol.
• The function of the nervous system: Niacin is important for the normal function of the nervous system.
• Skin health: Niacin helps to maintain skin health.
• Close -to -level decrease in cholesterol: Niacin can help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).

Symptoms of niacin deficiency:

Niacin deficiency can lead to Pellagra, a disease characterized by “three D”: dermatitis, diarrhea and dementia.

• Dermatitis: Inflammation of the skin, especially in areas subject to sunlight.
• Diarrhea: Disorder of the gastrointestinal tract with frequent liquid stool.
• Dementia: Reducing cognitive functions, such as memory, thinking and reasoning.

Other symptoms of niacin deficiency may include:

• Fatigue
• Loss of appetite
• Headaches
• Insomnia
• Irritability

Niacin food sources:

• Meat: Beef, pork, chicken, turkey.
• Fish: Tuny, salmon, palm.
• Nuts and seeds: Arachis, sunflower seeds.
• Mushrooms: Champignons, oyster mushrooms.
• Whole cereals: Brown rice, oatmeal.
• Enriched products: Many bread products and cereals are enriched with niacin.

Recommended daily dose:

The recommended daily dose of niacin for adults is 16 mg for men and 14 mg for women. Pregnant and lactating women need a little more niacin.

Important: Reception of high doses of niacin (more than 50 mg per day) can cause side effects, such as redness of the skin, itching, nausea and vomiting. Before taking Niacin additives, consult your doctor.

Vitamin B5 (pantothenic acid): metabolism and hormones

Pantotenic acid, or vitamin B5, is an important component of cooferment A (COA), which plays a key role in the metabolism of carbohydrates, fats and proteins. It is necessary for the synthesis of hormones, cholesterol and hemoglobin. Pantotenic acid is widespread in food products, so the deficiency is rare.

Pantotenic acid functions:

• Metabolism of carbohydrates, fats and proteins: Pantotenic acid is a COA component, which is involved in many enzymatic reactions necessary for turning nutrients into energy.
• Hormone synthesis: Pantotenic acid is necessary for the synthesis of hormones, such as cortisol, testosterone and estrogen.
• Cholesterol synthesis: Pantotenic acid is involved in cholesterol synthesis.
• Hemoglobin synthesis: Pantotenic acid is necessary for the synthesis of hemoglobin, protein that suffers oxygen in the blood.

Symptoms of pantothenic acid deficiency:

The deficiency of pantothenic acid is rare, but can lead to the following symptoms:

• Fatigue
• Headaches
• Irritability
• Insomnia
• Stomach ache
• Nausea
• Muscle cramps
• Numbness and tingling in arms and legs

Food sources of pantothenic acid:

Pantotenic acid is widespread in food products, including:

• Meat: Beef, chicken, pork.
• Fish: Salmon, tuna.
• Eggs: Especially egg yolk.
• Dairy products: Milk, yogurt.
• Vegetables: Broccoli, avocados, mushrooms, sweet potatoes.
• Whole cereals: Brown rice, oatmeal.
• Legumes: Lentils, peas.

Recommended daily dose:

The recommended daily dose of pantothenic acid for adults is 5 mg. Pregnant and lactating women need a little more pantothenic acid.

Vitamin B6 (pyridoxin): brain, immunity and hemoglobin

Pyridoxine, or vitamin B6, plays an important role in many processes in the body, including brain, immune system and hemoglobin synthesis. It participates in amino acid metabolism, the synthesis of neurotransmitters and the formation of red blood cells.

Functions Pyridoxine:

• Brain work: Pyridoxine is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite.
• Immune system: Pyridoxine helps to maintain a healthy immune system, participating in the production of antibodies and immune cells.
• Hemoglobin synthesis: Pyridoxine is necessary for the synthesis of hemoglobin, protein that suffers oxygen in the blood.
• Amino acid metabolism: Pyridoxine is involved in amino acid metabolism, protein building blocks.

Symptoms of pyridoxine deficiency:

Pyridoxine deficiency can lead to the following symptoms:

• Anemia (decrease in the number of red blood cells)
• Dermatitis (skin inflammation)
• Nervous disorders (depression, irritability, convulsions)
• Weakness
• Loss of appetite
• Numbness and tingling in arms and legs

Pyridoxine food sources:

• Meat: Chicken, turkey, beef.
• Fish: Salmon, tuna.
• Vegetables: Potatoes, spinach, broccoli, carrots.
• Fruits: Bananas, avocado.
• Whole cereals: Brown rice, oatmeal.
• Nuts and seeds: Sunflower seeds, walnuts.

Recommended daily dose:

The recommended daily dose of pyridoxine for adults is 1.3 mg. Pregnant and lactating women need a little more pyridoxine.

Important: Taking high doses of pyridoxine (more than 100 mg per day) can cause neurological problems, such as numbness and tingling in the arms and legs. Before taking pyridoxine additives, consult a doctor.

Vitamin B7 (BIOTIN): Hair, skin and nails health

Biotin, or vitamin B7, is an important coherent involved in the metabolism of carbohydrates, fats and proteins. It plays a key role in the health of hair, skin and nails. Biotin is also necessary for the normal function of the nervous system.

Functions Biotina:

• Metabolism of carbohydrates, fats and proteins: Biotin is a cooferment in reactions necessary for turning nutrients into energy.
• Health of hair, skin and nails: Biotin helps maintain the health of hair, skin and nails.
• The function of the nervous system: Biotin is important for the normal function of the nervous system.

Symptoms of Biotin deficiency:

Biotin’s deficiency is rare, but can lead to the following symptoms:

• Hair loss
• Fragility of nails
• Dermatitis (skin inflammation)
• Depression
• Fatigue
• Numbness and tingling in arms and legs

Drill sources of biotin:

• Eggs: Especially egg yolk.
• Liver: Beef liver.
• Nuts and seeds: Almonds, walnuts, peanuts, sunflower seeds.
• Salmon: Another fat fish.
• Avocado:
• Sweet potato:
• Mushrooms:
• Cauliflower:

Recommended daily dose:

The recommended daily dose of biotin for adults is 30 μg.

Vitamin B9 (folic acid): cell division and pregnancy

Folic acid, or vitamin B9, plays an important role in cellular division, growth and development. It is especially important for pregnant women, as it helps to prevent defects in the nervous tube in the fetus. Folic acid is also necessary for the synthesis of DNA and RNA, as well as for the formation of red blood cells.

Folic acid functions:

• Cellular division, growth and development: Folic acid is necessary for rapid cell division, especially during pregnancy and growth.
• Prevention of defects in the nervous tube: Folic acid helps prevent defects in the nerve tube in the fetus, such as the back of bifid.
• Synthesis DNA and RNA: Folic acid is necessary for the synthesis of DNA and RNA, the genetic material of the cells.
• The formation of red blood cells: Folic acid is involved in the formation of red blood cells.

Symptoms of folic acid deficiency:

Folic acid deficiency can lead to the following symptoms:

• Anemia (decrease in the number of red blood cells)
• Fatigue
• Weakness
• Irritability
• Headaches
• Ulcers in the mouth
• Slow growth

Folic acid sources:

• Dark green leafy vegetables: Spinach, leaf cabbage, salad Roman.
• Legumes: Lentils, beans, peas.
• Citrus fruit: Orange, grapefruit, lemons.
• Avocado:
• Broccoli:
• Asparagus:
• Enriched products: Many bread products and cereals are enriched with folic acid.

Recommended daily dose:

The recommended daily dose of folic acid for adults is 400 mcg. Pregnant women are recommended to take 600 μg of folic acid per day, and feeding women – 500 μg.

Vitamin B12 (cobalamin): nervous system and hematopoiesis

Cobalamine, or vitamin B12, plays an important role in the functioning of the nervous system, the formation of red blood cells and DNA synthesis. It is necessary to maintain the myelin shell that protects the nerve fibers, and for the correct division of cells. Vitamin B12 is mainly found in animal products.

Cobalamine functions:

• The functioning of the nervous system: Cobalamin is necessary to maintain a myelin shell that protects the nerve fibers. Vitamin B12 deficiency can lead to nerves damage and neurological problems.
• The formation of red blood cells: Cobalamin is involved in the formation of red blood cells. Vitamin B12 deficiency can lead to anemia.
• DNA synthesis: Cobalamin is necessary for DNA synthesis.

Symptoms of cobalamine deficiency:

Cobalamine deficiency can lead to the following symptoms:

• Anemia (decrease in the number of red blood cells)
• Fatigue
• Weakness
• Numbness and tingling in arms and legs
• Memory problems
• Depression
• Constipation
• Loss of appetite
• Glossitis (inflammation of the tongue)

Cobalamine food sources:

• Meat: Beef, liver, chicken.
• Fish: Salmon, tuna, trout.
• Dairy products: Moloko, cheese, yogurt.
• Eggs:
• Enriched products: Some plant products, such as soy milk and cereals, are enriched with vitamin B12.

Recommended daily dose:

The recommended daily dose of cobalamine for adults is 2.4 μg.

Important: Vitamin B12 is mainly contained in animal products, so it is recommended to take vitamin B12 or use enriched products to vegetarians and vegans.

Factors affecting the assimilation of group B vitamins:

Several factors can affect the assimilation of group B vitamins, including:

• Age: With age, the body’s ability to absorb vitamin B12 decreases.
• Alcohol: Alcohol abuse can violate the absorption of vitamins of group B.
• Medicines: Some drugs, such as metformin and proton pump inhibitors, can affect the absorption of vitamins of group B.
• Diseases: Some diseases, such as Crohn’s disease and celiac disease, may violate the absorption of B vitamins B.
• Diet: Diet, poor in Bigama B, can lead to deficiency.

The interaction of B vitamins B:

B vitamins work synergically, that is, they work best when all are present together. The deficiency of one group B vitamin can affect the assimilation and use of other vitamins of group B.

Conclusion:

B vitamins are important nutrients necessary to maintain health and energy. Each vitamin performs unique functions that are closely intertwined with each other. Regular use of products rich in group B vitamins, or add -ons, can help prevent deficiency and maintain the optimal functioning of the body. It is important to remember that before taking the additives of B vitamins, you should consult a doctor, especially if you have any diseases or you take medications. A balanced diet rich in various products is the best way to provide the body with a sufficient amount of B vitamins of group B.