The Benefits and Sources of Vitamin B
Vitamin B refers to the group of important vitamins that are essential for the body to release energy from fats, protein, and carbohydrates. These vitamins include:
1. Vitamin B1 (Thiamine) that is found in bread, pork, and whole bread. It helps with digestion, growth, and it keeps the nerves healthy.
2. Vitamin B2 (riboflavin) which is very important for the body to produce red blood cells that is found in red meat, mushrooms, milk, etc.
3. Vitamin B3 (Niacin) which is essential in converting the food or supplements into energy. It aids the digestive system, skin, and nerves so that they will function normally.
4. Vitamin B6 (Pyridoxine) that plays essential role in maintaining the body's red blood cells. It is also important in producing antibodies and nerve tissues.
5. Vitamin B9 (Folic acid) which is found in fresh fruits, green plants, yeast, and liver. It is important for the division and growth of cells.
6. Vitamin B12 (Pantothenic acid) which is essential for the body to release energy from proteins, fats, and carbohydrates. It also plays an important role in developing the central nervous system and cell building.
There are many reasons why people should take Vitamin B and these are the following:
1. Vitamin B1 also known as Thiamine is considered the most important type of vitamin B today. It is anti-neuritic and anti-beriberi. It also promotes growth, stimulates brain action, and safeguards the muscles that protect the heart. Without it, the nervous system will not function well. Thiamine maintains red blood count, promotes healthy skin, and improves circulation. Its benefits also include protection against lead poisoning and prevention of fluid retention that is connected with heart diseases.
Thiamine sources
To avoid Vitamin B1 deficiency, include wholegrain cereals, oats, and rice to the diet. Also, grab some pineapples, pork, and nuts to maintain the supply of Thiamine.Vitamin B2 or riboflavin is essential in formation of antibodies and red blood cells. Without it, pregnant women may risk the health of the developing fetus. In addition, riboflavin is important in maintaining good vision and building tissue.
Riboflavin sources
To keep the fetus healthy and maintain good eyesight, eat some dairy products, fish, broccoli, asparagus, lean meats, spinach, and poultry.3. Vitamin B3 or Niacin is also important in converting fat, carbohydrates, and proteins into energy. It also aids the digestive system to function normally and it promotes healthy nerves and skin. Niacin deficiency can lead to lose of appetite, muscular weakness, skin problems, and indigestion.
Niacin sources
To keep energized and healthy, eat beef liver, tuna, sardines, cereals, lambs, sardines, etc.4. Vitamin B6 or Pyridoxine keeps the nervous and immune systems healthy. It also fights known heart diseases, maintains normal hormone production, and most importantly, it keep the red blood cells from becoming dangerous blood clots.
Pyridoxine sources
Keep the heart healthy by eating fortified cereals, poultry, some vegetables and fruits, soybeans, wheat germ, and fish.5. Vitamin B9 or Folic acid has attracted more attention when it was proven essential for pregnant women. It assures healthy fetus by keeping it away from neural tube defects. In addition, it also keeps the heart healthy by lowering homocysteine levels.
Folic acid sources
Have a healthy baby and heart by just eating grains, meat, beans, vegetables, fruits, and dairy products. A rich source of Vitamin B12 is cattle liver. The bacteria Propionibacterium shermanii and Pseudomonas denitrificans are good commercial sources6. Vitamin B12 or Pantothenic acid is very important for reproduction, growth, and normal physiological function. Vitamin B12 deficiency can lead to retardation, functional impairments, and sudden death.
Pantothenic sources
Stay healthy by eating sweet potato, mushroom, yogurt, avocado, lobsters, and organ meats.Vitamin B is very important for the body to function well. Knowing its benefit can improve health or even save lives.
Vitamin B12 dificiency
Owing to the fact that Vitamin B12 does not pass through urine, but is rather stored in the liver, kidney and other body tissues, a Vitamin B12 deficiency can go undetected for long time.
The common symptoms of Vitamin B12 deficiencies are extreme fatigue, breathlessness, listlessness, and poor resistance to infection. The deficiency is suspected to lead to neurological changes among them numbness and tingling in the hands and feet, diminished sensitivity to pain, blurred vision, abnormal gait, sore tongue, unusual menstrual cycle and low concentration levels.
In many cases the deficiency occurs not as a result of lack of Vitamin B12 intake, but rather poor absorption of it. In such a situation, the stomach does not produce enough of an agent call “intrinsic factor” which is necessary for the intake of Vitamin B12. This illness is referred to as pernicious anemia.
Vitamin B12 deficiency is also linked to neurological and psychological disorders. The absence of cobalamin results in cognitive decline, nerve degeneration and neurological damage that are irreversible. The latter normally occur in patients over the age of fifty. Vegetarian women with babies run the risk of feeding their young with milk that lack Vitamin B12.
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