B vitamins B: Sources and daily need

B vitamins B: Sources and daily need

I. Review of group B vitamins: a set of necessary nutrients

B vitamins are a group of eight water -soluble vitamins that play an important role in cellular metabolism. They are necessary to maintain the health of the nervous system, skin, eyes, hair, liver and brain. Since they are water -soluble, they are not deposited in the body in significant quantities and should regularly act with food or additives. Each vitamin of group B performs a unique function, but they often work synergistic, so it is important to get a sufficient amount of all eight.

II. Detailed description of individual vitamins of group B

A. Vitamin B1 (TIAMIN): Energy and nervous system

1. Functions: Tiamine plays an important role in the metabolism of carbohydrates, turning them into energy. It is also necessary for the functioning of the nervous system, the growth and development of cells. Tiamine helps convert nutrients into energy, which is necessary for the normal functioning of the brain and muscles. He also participates in the transmission of nerve impulses.

2. Sources:

   • Whole grain products: brown rice, oatmeal, whole grain bread.
   • Legumes: beans, lentils, peas.
   • Nuts and seeds: sunflower, peanuts.
   • Pork: especially lean pieces.
   • Fish: salmon, tuna.
   • Enriched products: bread, flakes.

3. Daily need: The recommended daily dose (RSD) of thiamine is 1.2 mg for men and 1.1 mg for women. During pregnancy and breastfeeding, the need increases to 1.4 mg.

4. Deficiency: Tiamin deficiency can lead to Beri-Berie’s disease, which is characterized by neurological and cardiovascular problems. Symptoms of deficiency may include fatigue, irritability, memory problems, loss of appetite and muscle weakness. In people who abuse alcohol, the risk of thiamine deficiency is higher due to violations of absorption and increased excretion.

5. Advantages: In addition to maintaining energy metabolism and nervous system, thiamine can help improve mood, increase cognitive functions and protect against cell damage.

B. Vitamin B2 (Riboflavin): Growth, vision and leather

1. Functions: Riboflavin is necessary for the growth, development and functioning of cells. It helps to turn food into energy and acts as an antioxidant, protecting the cells from damage. Riboflavin plays a key role in maintaining the health of the skin, eyes and mucous membranes. It also participates in the metabolism of fats and proteins.

2. Sources:

   • Dairy products: milk, yogurt, cheese.
   • Eggs: especially yolk.
   • Meat: beef, chicken.
   • Fish: salmon, trout.
   • Green sheet vegetables: spinach, cabbage.
   • Enriched products: bread, flakes.
   • Almond.
   • Mushrooms.

3. Daily need: Riboflavin RSD is 1.3 mg for men and 1.1 mg for women. During pregnancy and breastfeeding, the need increases to 1.4 mg and 1.6 mg, respectively.

4. Deficiency: Riboflavin deficiency can lead to cracks in the corners of the mouth (angular stomatitis), inflammation of the tongue (glossitis), dermatitis and photosensitivity. Other symptoms may include fatigue, anemia and vision problems. Riboflavin deficiency is often found in people with insufficient nutrition or in those who suffer from digestive disorders.

5. Advantages: Riboflavin can help prevent migraines, improve vision and protect against cataracts. It can also help reduce inflammation and improve skin health.

C. Vitamin B3 (Niacin): Cholesterol and skin health

1. Functions: Niacin is involved in more than 400 enzymatic reactions in the body. It is necessary to turn food into energy, maintaining the health of the nervous system and skin, as well as to reduce cholesterol. Niacin helps expand blood vessels, improving blood circulation.

2. Sources:

   • Meat: chicken, beef, pork.
   • Fish: tuna, salmon.
   • Nuts and seeds: peanuts, sunflower.
   • Whole grain products: brown rice, oatmeal.
   • Legumes: beans, lentils.
   • Mushrooms.
   • Enriched products: bread, flakes.

3. Daily need: Niacin RSD is 16 mg of niacin equivalent (NE) for men and 14 mg NE for women. During pregnancy and breastfeeding, the need is 18 mg NE and 17 mg NE, respectively.

4. Deficiency: A severe shortage of niacin leads to Pellagra, a disease characterized by “three D”: dermatitis, diarrhea and dementia. Symptoms of deficiency may include fatigue, loss of appetite, headaches, irritability and skin rashes.

5. Advantages: Niacin is often used to reduce the level of LDL cholesterol (“bad”) and increase the level of HDL cholesterol (“good”). It can also help improve skin health, reduce inflammation and protect Alzheimer from disease. High doses of niacin can cause redness of the skin and other side effects, so it is important to consult a doctor before taking niacin additives.

D. Vitamin B5 (pantotenic acid): Hormones and energy

1. Functions: Pantotenic acid is necessary for the synthesis of coherent A (COA), which plays a key role in the metabolism of carbohydrates, fats and proteins. It is also necessary for the production of hormones and cholesterol. Pantotenic acid is involved in the healing of wounds and maintaining the health of the skin and hair.

2. Sources: Pantotenic acid is widespread in food, so the deficiency is rare.

   • Meat: chicken, beef.
   • Eggs.
   • Dairy products: milk, yogurt.
   • Vegetables: broccoli, avocados, sweet potatoes.
   • Mushrooms.
   • Whole grain products.
   • Legumes.

3. Daily need: Adequate consumption (AP) pantothenic acid is 5 mg for adults.

4. Deficiency: Pantothenic acid deficiency is rare due to its wide distribution in food. However, an artificially caused deficit can lead to fatigue, headaches, insomnia, numbness and tingling in the arms and legs.

5. Advantages: Pantotenic acid can help reduce stress, improve the health of the skin and hair, as well as accelerate wound healing.

E. Vitamin B6 (Pyridoxin): Brain, immunity and hormones

1. Functions: Pyridoxine plays an important role in more than 100 enzymatic reactions in the body, mainly associated with protein metabolism. It is necessary for the formation of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite. Vitamin B6 is also important for immune function and the formation of red blood cells. It helps maintain the health of the brain and nervous system.

2. Sources:

   • Meat: chicken, beef, pork.
   • Fish: salmon, tuna.
   • Vegetables: potatoes, spinach, carrots.
   • Fruits: bananas, avocado.
   • Whole grain products: brown rice, oatmeal.
   • Nuts and seeds.
   • Legumes.

3. Daily need: Vitamin B6 RSD is 1.3 mg for adults aged 19-50 years. For men over 50 years old, the need increases to 1.7 mg, and for women over 50 years old – up to 1.5 mg. During pregnancy, the need is 1.9 mg, and during breastfeeding – 2.0 mg.

4. Deficiency: Vitamin B6 deficiency can lead to anemia, skin rashes, depression, confusion and weakening of immunity. Other symptoms may include seizures, peripheral neuropathy and inflammation of the tongue.

5. Advantages: Vitamin B6 can help improve mood, reduce the symptoms of premenstrual syndrome (PMS), prevent nausea during pregnancy and protect against heart disease. It can also help improve cognitive functions and protect Alzheimer from disease.

F. Vitamin B7 (Biotin): Hair, skin and nails

1. Functions: Biotin is necessary for the metabolism of carbohydrates, fats and proteins. It also plays an important role in maintaining the health of hair, skin and nails. Biotin helps to turn food into energy and supports the function of the nervous system.

2. Sources:

   • Eggs: especially yolk.
   • Liver.
   • Nuts and seeds: almonds, peanuts, walnuts, sunflower seeds.
   • Salmon.
   • Avocado.
   • Sweet potato.
   • Mushrooms.

3. Daily need: AP BIOTINA is 30 μg for adults.

4. Deficiency: Biotin’s deficiency is rare, since it is produced by bacteria in the intestines. However, deficiency can occur in people who consume a large amount of raw egg proteins, since avidine in the ovary protein raw biotin and prevents its absorption. Symptoms of deficiency may include hair loss, skin rashes, fragility of nails and neurological problems.

5. Advantages: Biotin is often used to improve the health of hair, skin and nails. It can also help control blood sugar in people with diabetes.

G. Vitamin B9 (folic acid): Pregnancy and blood cells

1. Functions: Folic acid is necessary for the growth and development of cells, especially during pregnancy. It plays an important role in the formation of DNA and RNA, as well as in the formation of red blood cells. Folic acid helps prevent defects in the nerve tube in the fetus during pregnancy.

2. Sources:

   • Green sheet vegetables: spinach, Romen salad, asparagus.
   • Legumes: beans, lentils, peas.
   • Citrus fruits: oranges, grapefruits.
   • Avocado.
   • Broccoli.
   • Enriched products: bread, flakes, pasta.

3. Daily need: Folic acid RSD is 400 mcg of dietary equivalent of a folate (DFE) for adults. During pregnancy, the need increases to 600 mcg DFE, and during breastfeeding – up to 500 mcg DFE.

4. Deficiency: Folic acid deficiency can lead to megaloblastic anemia, the defects of the nervous tube in the fetus, fatigue, weakness, irritability and problems with concentration.

5. Advantages: Folic acid can help prevent defects in the nervous tube during pregnancy, reduce the risk of heart disease and some types of cancer, as well as improve cognitive functions.

H. Vitamin B12 (cobalamin): Nerves and DNA

1. Functions: Cobalamin is necessary for the functioning of the nervous system, DNA formation and red blood cells. It helps to maintain the health of nerve cells and is necessary for the production of myelin, a protective layer surrounding nerves. Vitamin B12 is also involved in folic acid metabolism.

2. Sources: Vitamin B12 is contained only in animal products.

   • Meat: beef, bird, pork.
   • Fish: salmon, tuna, cod.
   • Eggs.
   • Dairy products: milk, cheese, yogurt.
   • Enriched products: some plant milk, flakes.

3. Daily need: Vitamin B12 RSD is 2.4 μg for adults.

4. Deficiency: Vitamin B12 deficiency can lead to megaloblastic anemia, damage to nerves, fatigue, weakness, numbness and tingling in the arms and legs, problems with memory and confusion of consciousness. People who adhere to a vegan or vegetarian diet are at risk of vitamin B12 deficiency, since it is found only in animal products. Older people are also at risk of deficiency, since with age the ability to absorb vitamin B12 from food is reduced.

5. Advantages: Vitamin B12 can help improve energy, support the health of the nervous system, improve memory and prevent depression.

III. Factors affecting the need for vitamins of group b

A. Age: The need for some vitamins of group B, such as vitamin B6 and vitamin B12, may increase with age.

B. Floor: Men and women may have different needs for some vitamins of group B, for example, in thiamine and niacin.

C. Pregnancy and breastfeeding: During pregnancy and breastfeeding, the need for most vitamins of group B increases to maintain the growth and development of the fetus or child.

D. Diet: People who adhere to restrictive diets, such as vegan or vegetarian, are at risk of deficiency of some vitamins of group B, especially vitamin B12.

E. Medical conditions: Some medical conditions, such as digestive disorders, alcoholism and some drugs, can affect the absorption and absorption of group B vitamins, increasing the risk of deficiency.

F. Life: Smoking and alcohol consumption can increase the need for some vitamins of group B.

IV. B vitamins interaction

B vitamins work synergetically, that is, they work better together than separately. For example, vitamin B12 is necessary for folic acid metabolism, and folic acid is necessary for the formation of DNA and RNA. The deficiency of one vitamin group B can affect the function of other vitamins of group B. Therefore, it is important to obtain a sufficient amount of all eight vitamins of group B.

V. Toxicity and overdose

Since group B vitamins are water -soluble, they usually do not accumulate in the body in toxic quantities. However, taking very high doses of some vitamins of group B, such as niacin and vitamin B6, can lead to side effects. High doses of niacin can cause redness of the skin, itching and nausea. High doses of vitamin B6 can cause damage to nerves, numbness and tingling in the arms and legs. It is important to follow the recommended dosages and consult a doctor before taking additives of vitamins of group B.

VI. B vitamins adds

B vitamins are available in various forms, including individual vitamins, group B vitamins and multivitamins. Group B vitamins contain all eight B vitamins in various dosages. B vitamins of group B can be useful for people who do not receive a sufficient amount of group B vitamins from their diet, such as vegan, elderly people and people with certain medical conditions. However, it is important to consult a doctor before taking B vitamins B Vitamins to make sure that they are safe and suitable for you.

VII. Practical advice on providing sufficient consumption of B vitamins

A. Eat a diverse and balanced diet: Include in your diet various products rich in group B vitamins, such as whole grain products, legumes, nuts, seeds, meat, fish, eggs, dairy products, green leafy vegetables and fruits.

B. Choose enriched products: Choose enriched products such as bread, flakes and pasta that contain added B vitamins B.

C. Take additives if necessary: If you do not get a sufficient amount of B vitamins from your diet, consider the possibility of taking B vitamins B. However, it is important to consult a doctor before taking additives.

D. Consider your individual needs: The need for vitamins of group B can vary depending on the age, gender, state of health and lifestyle. Consult a doctor or nutritionist to determine your individual needs.

E. Limit alcohol consumption: The use of alcohol can prevent the absorption and absorption of B vitamins of group B.

F. Avoid excessive food processing: Food processing can reduce the content of group B vitamins. Choose whole, unprocessed products when possible.

G. Correctly prepare products: Some B vitamins are sensitive to heat and can collapse during preparation. Cook products at low temperatures and for a short time to maintain the content of B vitamins B.

VIII. Resume

B vitamins are a group of eight necessary nutrients that play an important role in cellular metabolism. Each B vitamin performs a unique function, but they often work synergically. It is important to get a sufficient amount of all eight group B vitamins from your diet or additives. Observing a balanced diet and taking into account your individual needs, you can provide sufficient consumption of group B vitamins and support your health and well -being.