B vitamins B: Why do the body need them

B vitamins B: Why do the body need them

B vitamins b – This is not one vitamin, but a whole complex of water -soluble nutrients that play a crucial role in maintaining human health. They act as coofers, helping enzymes perform their functions, and participate in many metabolic processes, providing energy, maintaining the nervous system, hematopoiesis, skin and hair health, as well as immune function. The disadvantage of even one of the vitamins of group B can lead to various disorders and diseases. In this article, we will examine in detail each vitamin of group B, its functions, sources, symptoms of deficiency and recommended daily norm.

1. Vitamin B1 (thiamine): Energy and nervous system

Thiamine, also known as vitamin B1, is crucial for converting carbohydrates into energy that the body uses for functioning. It plays a key role in glucose metabolism, the main source of energy for the brain and nervous system. Tiamin is also necessary for the healthy work of the nervous system, helping to maintain the transmission of nerve impulses and protecting the nerve cells from damage.

• The main functions of thiamine:
  • Metabolism of carbohydrates: Tiamine is a coherent for enzymes involved in the breakdown of carbohydrates and energy production. He converts the pyruvat to acetyl-koa, the key link in the Crebs cycle, which produces energy in the cells.
  • The function of the nervous system: Thiamine is necessary for the synthesis of neurotransmitters, such as acetylcholine, which plays an important role in the transmission of nerve impulses. It also helps to maintain a myelin shell that protects the nerve fibers.
  • Growth and development: Tiamine is involved in the processes of cell growth and development.
• Tiamin sources:
  • Grain products: Whole grain products, such as brown rice, oats, wheat, barley, are good sources of thiamine. Enriched cereals and bread can also contain thiamine.
  • Legumes: Peas, beans, lentils are excellent sources of thiamine.
  • Pork: Pork is one of the best sources of thiamine.
  • Nuts and seeds: Sunflower seeds, cashew, macadamia contain thiamine.
  • Fish: Some species of fish, such as trout and tuna, contain thiamine.
• Symptoms of thiamine deficiency:
  • Since A severe deficiency of thiamine can lead to Beri Berie, a disease that affects the nervous system, heart and muscles. Symptoms of Beri Beri include weakness, fatigue, shortness of breath, swelling of the limbs, impaired coordination and heart failure.
  • Vernike-Korsakova syndrome: This is a neurological disorder associated with a deficiency of thiamine, which is often found in people who abuse alcohol. Symptoms include confusion, loss of memory, impaired coordination and involuntary eye movements.
  • Fatigue and weakness: Tiamine deficiency can cause general fatigue and weakness, since the body cannot effectively convert food into energy.
  • Irritability and depression: Tiamine deficiency can affect mood and cognitive functions, leading to irritability, depression and difficulties with concentration.
  • Digestive problems: Tiamine deficiency can cause digestive problems, such as constipation, loss of appetite and nausea.
• Recommended daily thiamine:
  • Men: 1.2 mg
  • Women: 1.1 mg
  • Pregnant and lactating women: 1.4 mg

2. Vitamin B2 (riboflavin): cell growth and vision

Riboflavin, or vitamin B2, plays an important role in the growth and development of cells, the metabolism of fats, proteins and carbohydrates. It is also necessary to maintain the health of the skin, mucous membranes and vision. Riboflavin acts as a coherent in various enzymatic reactions involved in the production of energy and antioxidant protection.

• The main functions of riboflavin:
  • Energy production: Riboflavin is a component of two important coofers: the mononucleotide flavin and flavin adenin dynucleotide (FAD), which are involved in the oxidation and restoration reactions necessary for energy production.
  • Cell growth and development: Riboflavin is necessary for the growth and development of cells, as well as to maintain the health of the skin, mucous membranes and nervous system.
  • Antioxidant Protection: Riboflavin is involved in the restoration of glutathione, an important antioxidant that protects the cells from damage caused by free radicals.
  • Eye health: Riboflavin is necessary to maintain the health of the cornea and prevent the development of cataracts.
• Riboflavin sources:
  • Dairy products: Milk, yogurt and cheese are good sources of riboflavin.
  • Eggs: Eggs contain riboflavin, especially in the yolk.
  • Meat: Beef, pork and bird contain riboflavin.
  • Fish: Salmon and other fat species of fish contain riboflavin.
  • Vegetables: Dark green leafy vegetables, such as spinach and broccoli, contain riboflavin.
  • Enriched products: Enriched cereals, bread and pasta can contain riboflavin.
• Symptoms of riboflavin deficiency:
  • Ariboflavinosis: A severe riboflavin deficiency can lead to ariboflavinosis, a state characterized by inflammation of the mucous membranes of the mouth, lips and tongue, as well as cracks in the corners of the mouth (angular stomatitis).
  • Heit: Inflammation and cracks in the lips.
  • Glossit: Inflammation of the tongue.
  • Dermatitis: Inflammation of the skin, especially on the face and in the genital area.
  • Photophobia: Sensitivity to light.
  • Reduced vision: Riboflavin deficiency can affect vision.
  • Fatigue and weakness: Riboflavin deficiency can cause general fatigue and weakness.
• Recommended daily riboflavin norm:
  • Men: 1.3 mg
  • Women: 1.1 mg
  • Pregnant women: 1.4 mg
  • Women’s nursing: 1.6 mg

3. Vitamin B3 (niacin): cholesterol and digestion

Niacin, or vitamin B3, plays a key role in the metabolism of fats, proteins and carbohydrates, helping to transform food into energy. It is also important for maintaining the health of the skin, nervous system and digestive system. Niacin is involved in the synthesis of NAD and NADP coherents, which are necessary for hundreds of enzymatic reactions in the body. It can also help reduce LDL cholesterol (“bad” cholesterol) and increase the level of HDL cholesterol (“good” cholesterol).

• The main functions of Niacin:
  • Energy production: Niacin is a component of NAD and NADP coherents, which are involved in oxidation and restoration reactions necessary for energy production.
  • Metabolism of fats, proteins and carbohydrates: Niacin is involved in the metabolism of all three macro elements, helping to convert them into energy.
  • Skin health: Niacin helps maintain skin health, protecting it from damage caused by sunlight and other factors.
  • Nervous system health: Niacin is necessary for the normal operation of the nervous system, helping to maintain the transmission of nerve impulses.
  • Close reduction: Niacin can help reduce LDL cholesterol and increase the level of HDL cholesterol.
• Sources of Niacin:
  • Meat: Beef, pork and bird are good sources of niacin.
  • Fish: Tuny, salmon and palm container niacin.
  • Grain products: Whole grain products, such as brown rice, oats and wheat, contain niacin. Enriched cereals and bread can also contain niacin.
  • Nuts and seeds: Arachis, sunflower and almonds contain niacin.
  • Mushrooms: Mushrooms are also a source of niacin.
• Symptoms of niacin deficiency:
  • Pellagra: A severe 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: Chronic diarrhea.
    • Dementia: Reducing cognitive functions, confusion and memory loss.
  • Fatigue and weakness: Niacin deficiency can cause general fatigue and weakness.
  • Loss of appetite: Niacin deficiency can lead to loss of appetite and weight loss.
  • Irritability and depression: Niacin deficiency can affect the mood and cognitive functions, leading to irritability, depression and difficulties with concentration.
• Recommended daily Niacin norm:
  • Men: 16 mg ne (Niacin’s equivalent)
  • Women: 14 mg ne
  • Pregnant women: 18 mg ne
  • Women’s nursing: 17 mg NE
• Important: 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 high doses of Niacin, it is necessary to consult a doctor.

4. Vitamin B5 (pantothenic acid): Energy and hormones

Pantotenic acid, or vitamin B5, is necessary for the production of energy, the synthesis of hormones and cholesterol. It is involved in the metabolism of carbohydrates, fats and proteins, as well as in the synthesis of cooferment A (COA), which plays a key role in the Crebs cycle, a process that produces energy in cells. Pantotenic acid is also important for the health of the skin and hair.

• The main functions of pantothenic acid:
  • Energy production: Pantotenic acid is a component of cooferment A (COA), which plays a key role in the Crebs cycle, a process that produces energy in cells.
  • Synthesis of hormones and cholesterol: Pantotenic acid is involved in the synthesis of hormones, such as cortisol and sex hormones, as well as cholesterol.
  • Metabolism of fats, proteins and carbohydrates: Pantotenic acid is involved in the metabolism of all three macro elements, helping to convert them into energy.
  • Health of the skin and hair: Pantotenic acid helps to maintain the health of the skin and hair.
• Sources of pantothenic acid:
  • Meat: Beef, pork and poultry are good sources of pantothenic acid.
  • Eggs: Eggs contain pantothenic acid.
  • Dairy products: Dairy products contain pantothenic acid.
  • Vegetables: Broccoli, avocados and sweet potatoes contain pantothenic acid.
  • Mushrooms: Mushrooms are also a source of pantothenic acid.
  • Grain products: All -grain products contain pantothenic acid.
• Symptoms of pantothenic acid deficiency:
  • Pantothenic acid deficiency is rare, since this vitamin is widespread in food.
  • Symptoms of deficiency may include:
    • Fatigue and weakness: General fatigue and weakness.
    • Headaches: Headaches.
    • Irritability: Irritability.
    • Insomnia: Insomnia.
    • Numbness and tingling in the arms and legs: Numbness and tingling in the arms and legs (paresthesia).
    • Nausea and vomiting: Nausea and vomiting.
    • Stomach ache: Stomach ache.
• Recommended daily panthenic acid rate:
  • Adults: 5 mg
  • Pregnant women: 6 mg
  • Women’s nursing: 7 mg

5. Vitamin B6 (pyridoxin): immunity and nervous system

Vitamin B6, or pyridoxine, plays an important role in maintaining immunity, health of the nervous system and hematopoiesis. It is involved in amino acid metabolism, the synthesis of neurotransmitters (such as serotonin, dopamine and norepinephrine) and the formation of red blood cells. Vitamin B6 is also necessary for the proper operation of the immune system, helping the body fight infections.

• The main functions of vitamin B6:
  • Amino acid metabolism: Vitamin B6 is involved in amino acid metabolism, helping the body split and use proteins.
  • Synthesis neurotransmitted: Vitamin B6 is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which play an important role in the regulation of mood, sleep and appetite.
  • Formation of red blood cells: Vitamin B6 is involved in the formation of red blood cells that transfer oxygen throughout the body.
  • Support for the immune system: Vitamin B6 helps to maintain the immune system, helping the body fight infections.
• Sources of vitamin B6:
  • Meat: Bird, fish and beef are good sources of vitamin B6.
  • Legumes: Lentils, chickpeas and beans contain vitamin B6.
  • Nuts and seeds: Walnuts, sunflower seeds and sesame seeds contain vitamin B6.
  • Fruits: Bananas, avocados and dried fruits contain vitamin B6.
  • Vegetables: Potatoes, spinach and carrots contain vitamin B6.
  • Enriched products: Enriched cereals and bread can also contain vitamin B6.
• Symptoms of vitamin B6 deficiency:
  • Anemia: Vitamin B6 deficiency can lead to anemia, a state characterized by a low level of red blood cells.
  • Dermatitis: Inflammation of the skin, especially around the mouth, eye and nose.
  • Depression: Vitamin B6 deficiency can affect mood and cognitive functions, leading to depression and anxiety.
  • Numbness and tingling in the arms and legs: Numbness and tingling in the arms and legs (peripheral neuropathy).
  • Convulsions: In severe cases, vitamin B6 deficiency can lead to seizures.
  • Weak immunity: Vitamin B6 deficiency can weaken the immune system, making the body more susceptible to infections.
• Recommended daily vitamin B6:
  • Adults: 1.3 mg
  • Men over 50 years old: 1.7 mg
  • Women over 50 years old: 1.5 mg
  • Pregnant women: 1.9 mg
  • Women’s nursing: 2.0 mg
• Important: High doses of vitamin B6 (more than 100 mg per day) can cause side effects, such as peripheral neuropathy. Before taking high doses of vitamin B6, it is necessary to consult a doctor.

6. Vitamin B7 (biotin): Hair, skin and nails health

Biotin, or vitamin B7, plays an important role in the metabolism of fats, proteins and carbohydrates. It is also necessary to maintain the health of hair, skin and nails. Biotin acts as a coofer for enzymes involved in the synthesis of fatty acids, gluconeogenesis (the formation of glucose from non -carbohydrate sources) and amino acid metabolism.

• The main functions of biotin:
  • Metabolism of fats, proteins and carbohydrates: Biotin is involved in the metabolism of all three macro elements, helping the body convert food into energy.
  • Health of hair, skin and nails: Biotin helps maintain the health of hair, skin and nails, improving their structure and preventing brittleness.
  • Synthesis of fatty acids: Biotin is necessary for the synthesis of fatty acids, which are important components of cell membranes.
  • Gluconeogenesis: Biotin is involved in gluconeogenesis, the process of formation of glucose from non -carbohydrate sources, such as amino acids and glycerin.
• Sources of biotin:
  • Eggs: Egg yolk is one of the best sources of biotin.
  • Liver: The liver contains biotin.
  • Nuts and seeds: Almonds, walnuts and sunflower seeds contain biotin.
  • Fish: Salmon and tuna contain biotin.
  • Avocado: Avocado contains biotin.
  • Sweet potato: Sweet potatoes contain biotin.
  • Mushrooms: Mushrooms are also a source of biotin.
• Symptoms of Biotin deficiency:
  • Biotin deficiency is rare, since biotin is produced by bacteria in the intestines.
  • Symptoms of deficiency may include:
    • Hair loss: Hair loss (alopecia).
    • Skin dermatitis: Skin dermatitis, especially around the nose and mouth.
    • Fitty nails: Fragility of nails.
    • Fatigue: Fatigue.
    • Depression: Depression.
    • Numbness and tingling in the arms and legs: Numbness and tingling in the arms and legs.
• Recommended daily biotin norm:
  • Adults: 30 μg
  • Pregnant women: 30 μg
  • Women’s nursing: 35 μg

7. Vitamin B9 (folic acid): hematopoiesis and fetal development

Folic acid, or vitamin B9, plays a crucial role in the bloodstream, development of the fetus and cell division. It is necessary for the synthesis of DNA and RNA, the genetic material of cells. Folic acid is especially important for pregnant women, as it helps to prevent defects in the nervous tube in the fetus, such as Spina Bifida.

• The main functions of folic acid:
  • Synthesis DNA and RNA: Folic acid is necessary for the synthesis of DNA and RNA, the genetic material of the cells.
  • Steaming: Folic acid is involved in hematopoietic, helping to form red blood cells.
  • Fetal development: Folic acid plays a crucial role in the development of the fetus, especially in the formation of a nervous tube.
  • Cell division: Folic acid is necessary for dividing cells and tissue growth.
• Folic acid sources:
  • Dark green leafy vegetables: Spinach, Romen salad, broccoli and asparagus are excellent sources of folic acid.
  • Legumes: Lentils, chickpeas, beans and peas contain folic acid.
  • Citrus fruit: Oranges, grapefruits and lemons contain folic acid.
  • Avocado: Avocado contains folic acid.
  • Enriched products: Enriched cereals, bread and pasta can contain folic acid.
• Symptoms of folic acid deficiency:
  • Megaloblastic anemia: Folic acid deficiency can lead to megaloblastic anemia, a state characterized by the formation of large, immature red blood cells.
  • Fatigue: Fatigue and weakness.
  • Irritability: Irritability.
  • Headaches: Headaches.
  • Difficult breathing: Difficult breathing.
  • Taries in the mouth: Ulcers in the mouth.
  • Fruit nervous tube defects: During pregnancy, deficiency of folic acid can lead to defects in the nerve tube in the fetus, such as Spina Bifida.
• Recommended daily folic acid rate:
  • Adults: 400 μg DFE (equivalent of diet folat)
  • Pregnant women: 600 MKG DFE
  • Women’s nursing: 500 Mkg DFE

8. Vitamin B12 (cobalamin): nervous system and hematopoiesis

Vitamin B12, or cobalamin, is necessary for the health of the nervous system, hematopoiesis and DNA synthesis. It plays an important role in the formation of a myelin shell that protects the nerve fibers, as well as in the formation of red blood cells. Vitamin B12 is not contained in plant products, so vegetarians and vegans need to take it as additives or use enriched products.

• The main functions of vitamin B12:
  • Nervous system health: Vitamin B12 is necessary for the formation of a myelin shell that protects the nerve fibers, and to maintain the normal function of the nervous system.
  • Steaming: Vitamin B12 is involved in hematopoietic, helping to form red blood cells.
  • DNA synthesis: Vitamin B12 is necessary for the synthesis of DNA, the genetic material of cells.
• Sources of vitamin B12:
  • Meat: Beef, pork and bird are good sources of vitamin B12.
  • Fish: Salmon, tuna and cod contain vitamin B12.
  • Eggs: Eggs contain vitamin B12.
  • Dairy products: Milk, cheese and yogurt contain vitamin B12.
  • Enriched products: Enriched cereals, soy milk and other plant products may contain vitamin B12.
• Symptoms of vitamin B12 deficiency:
  • Megaloblastic anemia: Vitamin B12 deficiency can lead to megaloblastic anemia, a state characterized by the formation of large, immature red blood cells.
  • Fatigue: Fatigue and weakness.
  • Dyspnea: Dyspnea.
  • Numbness and tingling in the arms and legs: Numbness and tingling in the arms and legs (peripheral neuropathy).
  • Memory problems: Problems with memory and concentration.
  • Depression: Depression.
  • Nerves damage: A long deficiency of vitamin B12 can lead to damage to the nerves.
• Recommended daily vitamin B12:
  • Adults: 2.4 μg
  • Pregnant women: 2.6 mcg
  • Women’s nursing: 2.8 μg

Conclusion

B vitamins are necessary to maintain the health and normal functioning of the body. They participate in many metabolic processes, providing energy, maintaining the nervous system, hematopoiesis, skin and hair health, as well as immune function. The disadvantage of even one of the vitamins of group B can lead to various disorders and diseases. Therefore, it is important to use a variety of and balanced foods rich in group B vitamins, or to take additives, if necessary. If you have suspicions of a deficiency of B vitamins, it is recommended to consult a doctor to diagnose and prescribe the appropriate treatment.