Vitamin B vitamins is one of the most famous, but we know very little about its benefits and its importance to the health and welfare.
Vitamin B is actually a group of eight distinct vitamins, B1 – thiamine B2 – riboflavin, B3 – niacin, B5 – pantothenic acid, B6 – pyridoxine, B7 – Biotin, B9 – folic acid, B12 – cyanocobalamin, known collectively as Vitamin B complex Vitamin B is water soluble, which explains all versions of effervescent supplements of vitamin B.
The B vitamins work in sync to support the health of many body systems. The B complex improves immune function, promotes the proper functioning of the nervous system, maintains the metabolic rate, increases mitosis and meiosis, and helps in the prevention of depression and cardiovascular diseases.
Thiamine is essential for the proper functioning of the brain, in particular the concentration, attention, emotion and well being. Vitamin B1 deficiency results in fatigue, psychosis, muscle weakness, numbness of limbs, lack of physical coordination, nerve damage, brain damage and even death. Thiamine is found in its greatest concentration in enriched flour, cereals, and wheat germ.
Riboflavin is important for the production of red blood cells, to control the growth and production of antibodies, and the use of oxygen by the body. Vitamin B2 also helps the absorption of fat and its excretion in healthy skin, nails and hair, and maintaining good vision. Riboflavin is found more commonly in dairy products like milk and cheese.
Niacin is very important for the proper functioning of the digestive system, for the appetite, and for healthy skin and nerves. Studies also suggest that increased doses of vitamin B3 lowers LDL cholesterol, the bad cholesterol, increases HDL cholesterol, the good cholesterol, and prevents hardening of the arteries. Sources of niacin are meat, fish, poultry, peanuts, milk and eggs.
The principal amount of pantothenic acid is its role in the breakdown of carbohydrates, proteins and fats to produce energy. It was also linked to an effective treatment of nerve damage, skin problems and respiratory problems. This member of the B complex is found in peas, beans, whole grains, fish and lean meat.
Vitamin B6 is crucial for the breakdown of proteins, and the effective use of the resulting amino acid, pyridoxine also assists in maintaining normal levels of blood sugar. Moreover, in conditions of shortage of calories, facilitates the obtaining of energy from carbohydrates.
Biotin helps the brain function and helps the functioning of the body in converting proteins into energy. The research also shows that it works together with vitamins B6, B9 and B12 to help reduce levels of homocysteine in the blood and thus the risk of heart attack. Biotin is present in poultry, fish, whole grains, oats, soybeans and bananas.
Folic acid or B9 is important for the production and maintenance of new cells, it is essential, in particular, both during pregnancy and infancy when cell growth is extremely rapid. Green leafy vegetables, mushrooms, liver and dried beans and peas are excellent sources of Vitamin B9.
Vitamins B12 and B9 are working together to produce healthy red blood cells. Cyanocobalamin also aids in the health of the central nervous system. There is only one source of vitamin B12, animal products, whether fish, poultry, milk or eggs.
Vitamin B deficiency leads to many health risks. However, a healthy and balanced diet is the key to an adequate intake of all members of the complex of B vitamins The use of dietary supplements of vitamin B is not necessary because an adequate amount of this vitamin is produced naturally by taking daily food.
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