- How are vitamins of group B useful?
- Why do you need vitamins of group B
- What are B vitamins for?
This group of vitamins is extremely important for our body. Vitamins B are involved in almost all life processes. And each of the "family" is responsible for their own, individual, processes. Let's look at them in order.
Vitamin B1, Thiamine
Responsible for the normal functioning of the kidneys, cardiovascular and nervous systems. Provides a high level of performance and stress, and also improves appetite. Without it, the normal circulation of water in the body is impossible.
Lack of vitamin B1 can cause disorders of the gastrointestinal tract, cardiac arrhythmias, insomnia, neurosis, and depression.
Sources of vitamin: grain bread, pulses, lean pork and unpolished rice.
Vitamin B2, riboflabin
This vitamin is included in a record number of compounds in the body, which means that almost all reactions occur with its participation. Growth and development, tissue repair, erythrocyte formation and hemoglobin synthesis would not be possible without it.
It is necessary to actively include in your diet. liver, kidney, milk, eggs and cheese, to avoid anemia, skin damage and dermatological diseases, visual impairment and metabolism.
Vitamin B3, it is Vitamin PP, nicotinic acid
You should start with the most important function of this vitamin - protecting the body from pellagra. This disease has terrible symptoms: diarrhea, dementia, dermatitis. He is also responsible for lowering the level of "bad" cholesterol and for the prevention of atherosclerosis. Nicotinic acid is involved in tissue respiration processes - without it, the appearance of the skin will never be perfect! Therefore, try to complement your menu. dishes from meat and poultry, fatty fish and potatoes.
Vitamin B4, Choline
Responsible for the metabolism of fats in the liver and for the good condition of the nervous system. Lack of it will cause problems with growth, as well as with the liver and kidneys. To avoid them, start the day with oatmeal, love Cabbage Salads and Grain Bread.
Vitamin B5, Pantetonic Acid
Responsible for muscle tone, for a high level of activity, for thermoregulation. Since it is involved in the synthesis of adrenal hormones and blood antibodies, it protects the body from the penetration of infections and the formation of malignant tumors. With a lack of people will feel general weakness and lethargy. Correct the situation can be, leaning on dried fruits, nuts, cereal bread, offal.
Vitamin B6, pyridoxine
Vitamin responsible for the production of serotonin - the very hormone "good mood". He also participates in the synthesis of many essential elements, reduces cholesterol levels. Without it, you risk getting skin and vision problems, as well as depression and insomnia. Ensure that your diet is always present. yeast, eggs, grains, meat and fish.
Vitamin B7, Biotin
With it, nutrients are released from food. If biotin deficiency occurs, carbohydrate and amino acid metabolism disorders are inevitable. Also, the synthesis of fatty acids is disturbed, which will manifest itself in changes in the skin, hair loss and separation of nails. If you notice these symptoms in your diet, enter into the dietliver dishes, whole rye grains and rice bran, ground and walnuts.
Vitamin B8, Inositol
This vitamin is not widely known, but it is a real antidepressant, responsible for the normal functioning of the nervous system. Want to be more resistant to stress and sleep better? First of all, start using Sesame oil, and fish caviar, whole grains and grapefruits.
Vitamin B9, folic acid
Participates in the synthesis of nucleic acids, promotes the formation of red blood cells and cell division. Indispensable for pregnant women - without it, the normal development of the fetus is impossible! - and generally regulates all hormonal processes in the female body. There are many products from which you can get it: green leafy vegetables, pumpkin, carrots, nuts, dates, barley, buckwheat and oatmeal, bran, legumes, yeast, mushrooms, bananas, oranges, apricots, cantaloupe, meat, liver, milk, egg yolk - choose to your taste.
Vitamin B10, para-aminobenzoic acid
This acid is very important for normal intestinal activity, for protein breakdown and blood formation. Also responsible for the good condition of the skin, preventing premature aging, the formation of wrinkles and sunburn. It is a powerful antioxidant. Due to these properties it is widely used in cosmetology. B10 can be gleaned from bran, potatoes, mushrooms, nuts, carrots, rice, wheat seedlings, molasses, meat, cheese, eggs, fish, dairy products.
Vitamin B11, Levocarnitine
It is responsible for ensuring that all body systems have enough energy. Of course, the body itself is able to synthesize this substance in sufficient quantities, but under extreme loads it is better to feed it germinated grains, yeast and meat products.
Vitamin B12, cyanocobalamin
Especially important for the circulatory and nervous systems. Participates in the synthesis of hemaglobin, the synthesis of antibodies and red blood cells. B12 helps the brain work: in old people it prevents dementia, and in children it increases the ability to learn. It supports the health of the liver and the male reproductive system. So do not forget about sea kale, soybeans, poultry, oily fish, eggs and milk!
As we see, all the vitamins of this group are important and necessary, so it is necessary that the daily menu was varied and rich.
Vitamins of group B: where are they contained and what is affected?
Despite their diversity, all B vitamins have a common feature: they help to improve the metabolism in the human body and normalize the work of the immune and nervous systems.
All these vitamins are water-soluble and are rapidly eliminated from the body, not accumulating in it. This means that it is necessary to replenish their reserves, taking special vitamin complexes and not forgetting about food rich in these substances.
An important fact: doctors say that taking vitamin B in the complex has a much more noticeable effect than taking any one of the “varieties” of vitamin B.
Therefore, let's see what we should eat in order to supplement the body with nutrients, which B vitamins secrete and what each of them is remarkable for.
B2 (riboflavin) - vitamin beauty
Benefit: takes part in all metabolic processes of the body. It improves the condition of the skin, mucous membranes, nails and hair (hence the name “vitamin of beauty”), is good for eyes, promotes the production of hemoglobin.
Where it contains: meat, offal (liver, kidney), eggs, mushrooms, cabbage (white cabbage, broccoli, etc.), pasta, white bread, refined rice, buckwheat, cottage cheese.
B3 (nicotinic acid, vitamin PP) - vitamin synthesis and metabolism
Benefit: helps to synthesize fats and proteins, promotes energy production from food, reduces the level of "bad cholesterol" in the blood. In addition, vitamin B3 helps to normalize venous and blood pressure and stimulates the cardiovascular system.
Contained: fish, milk, egg yolk, nuts, liver, kidneys, yeast, buckwheat, green vegetables, legumes, meat, potatoes.
B4 (choline) - a vitamin responsible for blood sugar
Benefit: this vitamin is important for normal functioning of the nervous system, it is useful for stress. In addition to the calming effect, B4 will help your thinking abilities. But most importantly - this vitamin regulates blood sugar levels. And he normalizes fat metabolism, which has a positive effect on your weight.
Contained: offal (kidney, liver), egg yolk, dairy products (cheese, cottage cheese), cabbage, spinach, legumes, various unrefined vegetable oils, meat, fish.
B5 (Pantothenic Acid) - Healing Vitamin
Benefit: helps wounds heal faster, promotes the synthesis of antibodies, fatty acids, hemoglobin, is involved in the processes of production of cellular energy.
Contained: poultry, fish roe, heart, liver, kidney, yolk, buckwheat and oatmeal, green leafy vegetables, peas, hazelnuts, yeast.
B6 (pyridoxine) - a vitamin for the nervous system
Benefit: participates in the regulation of the activity of the nervous system, the production of red blood cells, the synthesis of hemoglobin and antibodies, contributes to the normal metabolism of carbohydrates.
Contained: dairy products, fish, offal (kidney, heart, liver), legumes, cereals, carrots, cabbage, spinach, potatoes, nuts (walnuts, hazelnuts), tomatoes, oranges, strawberries, yeast, wheat bran.
B7 (biotin, vitamin H, coenzyme R) - vitamin for beautiful skin
Benefit: restores health and beauty to the skin and hair, is useful for bone and nervous tissue, regulates the activity of the sweat glands.
Contained: yolk, liver, kidneys, yeast, tomatoes, soybeans, peanuts and other legumes, spinach, mushrooms, vegetables (cabbage, carrots, potatoes), dairy and meat products, fish.
B9 (folic acid, vitamin M) - female vitamin
Benefit: indispensable for pregnant women, as it helps the fetus to grow properly. It is necessary to take folic acid also to children during the growth of the body. Vitamin B9 contributes to the ease of pregnancy, as well as the normalization of the emotional background before and after childbirth.
Contained: legumes, citrus fruits, yeast, liver, green leafy vegetables, nuts, yolk, fish, wholemeal flour, fruits (bananas, apricots, melons, oranges).
What causes a lack of B vitamins?
So, we found that the B vitamins contribute to the normal functioning of all body systems, and therefore their deficiency can lead to a number of health problems. Adverse symptoms include:
- disorders of the nervous system,
- poor condition of the skin, hair, nails,
- muscle weakness
- joint pain,
- numbness of the limbs
- labored breathing,
- rapid fatigue during exercise, rapid heartbeat,
As a rule, these symptoms manifest themselves in a complex, and only a competent specialist is able to determine the correct cause of the indisposition.
Often, bad habits (smoking, frequent intake of alcohol and caffeine) and the wrong daily regimen (lack of sleep, overwork) lead to a lack of B vitamins. The doctor takes these factors into account when making a diagnosis.
What the body needs
Conventionally, all vitamins can be differentiated into 2 groups: fat-soluble and water-soluble. Fat-soluble vitamins - A, D, E and K - are dissolved in fats. They have the ability to accumulate in our body, their overdose is dangerous.
Water-soluble vitamins are representatives of groups C and B. These elements do not accumulate in the body, so they need to be replenished daily.
There are 13 elements that our body really needs. Eight of them belong to group B. They help the body get energy from carbohydrates, fats and proteins that we absorb.
The complex of group B is needed to complete the work of the brain and nervous system. It is also necessary for it to work effectively and for the hair and skin to be beautiful. Elements of this group are also important for the immune and digestive systems. Their role in the process of growth and development of the organism is difficult to overestimate. Therefore, representatives of this group are an important part of baby food.
Why is it necessary to take vitamins of group B
Although we now eat more diverse foods, we still do not always supplement the vitamins in the right amount. Often the deficit is experienced by those who:
- older than 50
- takes antacids,
- has celiac disease, gastritis, or has other stomach disorders,
- with rapid weight loss - all dieters,
- drink alcohol regularly
- vegetarian or vegan,
- pregnant or lactating women (who additionally need B6, B12 and folic acid).
According to numerous studies, this group of vitamins can help with other diseases. Starting from anxiety and heart disease, to strong manifestations of premenstrual syndrome. Some people take the elements of group B to increase energy, boost mood. Others - to improve memory, healthy skin and hair.
As described above, our body has limited storage capacity for most B vitamins. The exceptions are B12 and folic acid. These elements are stored in the liver. For this reason, it is important that a sufficient amount of these elements arrive.
A lack of vitamins can cause a variety of symptoms. These are fatigue, anemia, loss of appetite, depression, abdominal pain, muscle spasms, hair loss and eczema. Want to know more about the causes of vitamin deficiencies in this group? Then watch this video, where the doctor explains everything in detail.
No less important are vitamins B6 and B12, the benefits and harms of which also need separate consideration. First we will pay attention to pyridoxine (B6) - a water-soluble element that is involved in the regulation of metabolic processes, restores the central nervous system and normalizes the blood circulation processes.
The following action B6 is scientifically proven:
- Participation in the synthesis of molecules. It is known that the synthesis of almost all molecules occurs with the participation of pyridoxine. Thus, nucleic acids are directly dependent on B6, ensuring the creation of new cells.
- Improving the work of the central nervous system. Pyridoxine is involved in the creation of molecules responsible for the exchange of information between the nerve endings. In addition, with the participation of B6 a group of vital elements is formed - adrenaline, melatonin, serotonin, norepinephrine and other substances. Pyridoxine also relieves numbness in the limbs, cramps and improves the process of glucose uptake.
- Splitting carbohydrates. The benefits of vitamin B12 and pyridoxine are directly related to the digestibility of carbohydrates in the body, which contributes to the formation of a sufficient amount of energy to perform the required actions during the day.
- Protection against inflammatory processes. Scientists have not completely figured out with this process, but it is already known that with the regular consumption of pyridoxine various inflammatory processes can not be afraid. In addition, taking B6 reduces the risk of obesity, diabetes, and heart or vascular disease.
- Recovery of hematopoietic function. B6 is involved in the regulation of cholesterol levels, as well as in the synthesis of new red blood cells. The deficiency of this element makes the plasma thick, which increases the risk of vascular occlusion. In addition, the action of pyridoxine is aimed at the withdrawal of homocysteine - the main culprit of strokes, heart attacks and other heart diseases. It is also proven that B6 improves the functioning of the heart muscle.
- Optimization of the process of protein and fat metabolism. If there is sufficient volume of pyridoxine, problems with the absorption of fatty acids are excluded. In addition, cholesterol decreases, lipid metabolism normalizes.
- Removing or minimizing the risks of exacerbation or the development of eye diseases. In particular, pyridoxine is often used to protect against diabetic retinopathy.
- Strengthening the immune system. Regular intake of pyridoxine ensures the production of T-cells involved in the improvement of the protective functions of the human body.
- Mood boost. A sufficient amount of pyridoxine ensures protection against depression, provides peace of mind, eliminates the feeling of anxiety.
- Keeping female hormones in balance. Vitamin is often prescribed in complex treatment for mastopathy or uterine fibroid.
- Prevent rapid aging, protection against the formation of stones, reducing the risk of cancer.
- Improving skin and nails (often used as part of special masks, added to cosmetic creams).
- pregnant women with toxicosis,
- patients with leukemia, anemia, atherosclerosis and diabetes,
- adolescents with problems with the functioning of the sebaceous glands and a large number of acne,
- with problems with the central nervous system and seasickness.
Vitamin B6, as well as vitamin B12, whose benefits and harms are discussed below, overdangerous. On the other hand, pyridoxine hypervitaminosis is rare. This is explained by the fact that the body is not able to accumulate B6 in the necessary volume for itself only from food. If surpluses appear, they come out naturally, along with urine.
Overdose is possible only in one case - when taking two grams of vitamin every day for several years. It is proved that even a four-year intake of one gram of B6 daily does not give side effects.
Overdose can be recognized by the following criteria:
- increased acidity in the stomach,
- numbness of arms and legs
- the appearance of urticaria,
- transient disorders of the central nervous system.
From taking pyridoxine worth refusing in the presence of allergic reactions to vitamins of group B. In addition, the vitamin is dangerous for people suffering from diseases of the duodenum, an ulcer or gastritis. Vitamin abuse is not recommended for heart ischemia and liver disease.
Vitamin B12 in comparison with other elements of groups B has a more complex structure. Вещество накапливается в различных органах человека — почках, печени, легких и селезенке.
Externally, cyanocobalamin (cobalamin) is a dark red crystalline powder that withstands high temperatures (up to 300 degrees Celsius) and is not destroyed by light. What is the danger of an overdose of vitamin B12? What is cyanocobalamin useful for? Consider these points in more detail.
The action of cobalamin is aimed at solving many problems:
- Production of blood plasma corpuscles, as well as hemoglobin synthesis. It is proved that B12 deficiency is the main cause of slowing the production of new red blood cells, as well as reducing their volume.
- Leukocyte Synthesisinvolved in the protection of living tissues from alien elements. Cobalamin maintains a high level of protective forces (immunity), reduces the risk of viral infections. Studies have shown that a lack of vitamin increases the risk of immunodeficiency syndrome. At the same time, HIV develops twice as actively as compared with people who receive a sufficient rate of cyanocobalamin.
- Improving brain activity. Regular intake of B12 protects against stress, restores memory, eliminates the risk of sclerosis, dementia and depression.
- Normalization of the reproductive system. Cyanocobalamin is often prescribed to men because of its ability to influence the volume of germ cells in the semen. If the body is healthy, and cobalamin is supplied in sufficient volume, then the number of sperm will be normal.
- Acceleration of protein breakdown. Considering what affects vitamin B12, it is necessary to highlight the issue of converting proteins into amino acids, as well as their receipt to the body's cells. That is why B12 is often recommended for athletes who need a quick set of muscles.
- Improving the performance of the respiratory system. With an acute lack of oxygen in plasma, cobalamin plays the role of an enhancer and causes the cells to consume chalcogen more quickly. It is proved that a sufficient amount of B12 in the body prolongs the time spent without air. In addition, the presence of cobalamin ensures the normal operation of each of the body systems.
- Sleep normalization and optimization of melatonin production. The mentioned actions are interrelated, because the cycle of rest and wakefulness depends on the abundance of melatonin.
- Activation of the enzyme involved in the oxidation of succinate dehydrogenase. Due to the cobalamin lipotropic function, the risk of fatty infiltration of a number of vital organs - the kidneys, spleen, heart and liver is reduced.
- Pain reductionassociated with the violation of the integrity of the fibers of the central nervous system in diabetic neuropathy.
- Cholesterol reduction. Considering the benefits of vitamin B 12, it is worth noting its positive effect on the cardiovascular system, namely reducing the risk of vascular blockage with cholesterol plaques.
- Activation of the production of vital acids - deoxyribonucleic and ribonucleic. From these protein elements, cell nuclei are formed, containing hereditary data.
- Optimization of carotene metabolism, as well as its subsequent conversion to retinol (vitamin A).
- Participation in metabolic processes of proteins, fats and carbohydratesas well as in isomerization reactions.
- Formation on the central nervous system fibers melenic shell, which in combination with B12 is converted to succinic acid.
Indications for use:
- bone injuries
- chronic anemia,
- radiation sickness,
- Cerebral palsy,
- cirrhosis of the liver,
- skin diseases (dermatitis, psoriasis),
- acute and chronic hepatitis
- radiculitis and others.
The above features of vitamin B12, properties and a positive effect on the body. But it is important to know the negative side of cobalamin - high health risks in case of overdose. Excess B12 is divided into two types:
- Acute oversupply. In this case, it is a one-time intake of a large amount of cobalamin.
- Chronic surplus - possible with prolonged intake of vitamin in high dosage (more than two times higher than normal).
Excessive intake of B12 in the body leads to a number of consequences:
- increased blood clotting,
- excessive irritability,
- allergic reactions.
A surplus of B12 for a long time leads to an increase in the production of haptocorrin, due to which risks increase development of hypereosinophilic syndrome, myelogenous leukemia, as well as polycetemia.
Contraindications to receive:
- red blood cell
B12 is prescribed with caution in the presence of tumors caused by a vitamin deficiency, as well as in the presence of angina.
Knowing what vitamin B12, B6 and B1 is useful for, as well as what the harm of these elements is, allows you to properly build a diet and get maximum benefits for the body.
Why does the body need vitamins of group B
At the beginning of the last century, in 1912, the Polish scientist Casimir Funk first introduced the term "vitamins", and it was to him that the discovery of the B vitamins belonged. True, then the scientist believed that it was one vitamin, and only later it was established that it was a whole group compounds that include nitrogen. They are water soluble and play an important role in metabolism.
Here are just some of the functions of the B vitamins:
- normalize the nervous and cardiovascular systems,
- improve intestinal function, skin condition,
- support emotional health, help to cope with stress, depression, increased emotional stress,
- participate in cell growth, energy exchange, muscle work,
- strengthen the immune system and increase the body's resistance to various diseases.
Each vitamin has not only its number, but also its name, as well as its purpose.
List of B vitamins
Vitamin B1 (thiamine)
Thiamine was discovered first in the group. It is sometimes called the “vitamin of pep”, because it has a positive effect on the nervous system and brain function. With the participation of vitamin B1, the neurotransmitter acetylcholine is produced, which affects the memory processes, the tone of the muscles of the heart and the organs of the digestive tract. Thiamine is actively involved in virtually all energy exchange processes. Lipid metabolism, protein metabolism, absorption of amino acids - in a word, without this vitamin, we would not have enough energy.
Moreover, B1 is involved in the transmission of genetic information in the process of cell division.
You can find this vitamin mainly in plant foods: cereals, sprouted grains, cereals, bran, all types of cabbage, onions, carrots, nuts, apricots and dried apricots, spinach, beans, potatoes - this is not a complete list of products containing B1. Thiamine is also present in whole milk, dairy products and eggs, but in smaller quantities.
Vitamin B2 (riboflavin)
Also known as "anti-seboric vitamin." Like B1, it has a positive effect on the functioning of the nervous system and the brain. Also, it does not do without the formation of red blood cells and antibodies, it is important for the process of assimilation of iron and hemoglobin synthesis. In addition, riboflavin affects the function of vision, regulates the work of the adrenal glands.
Vitamin B2 can be synthesized in the colon or ingested with food. It is better absorbed with products of animal origin: it is in eggs, in meat and fish, in liver, cheeses, whole milk. From plant products, riboflavin is found in tomatoes, cabbage, buckwheat, oatmeal, leafy greens, etc.
Vitamin B3 (Niacin)
Other names - vitamin PP, nicotinic acid. It is considered the most stable compound from the whole group B, as it is able to withstand heat, exposure to air, ultraviolet radiation, alkalis, long-term drying. More than 50 enzymatic reactions occur with the participation of vitamin B3: it normalizes cholesterol and carbohydrate metabolism, promotes the absorption of nutrients (fats, carbohydrates, proteins), energy release, the synthesis of enzymes. Without it, it is impossible to produce certain hormones, including insulin, cortisone, sex. Thanks to niacin, blood pressure is reduced, and the condition of the skin and the central nervous system are improved.
Most of all vitamin B3 is in eggs, fish, meat, kidneys, and liver. In vegetable products it is less, but still it is in cabbage, garlic, pepper, green peas, parsley, buckwheat, mushrooms, legumes.
Vitamin B5 (panthenol)
Pantothenic acid is an assistant in wound healing, as it participates in the synthesis of antibodies, tissue regeneration. B5 is also necessary for normal metabolism, energy production, regulation of the nervous system. It is required for the biosynthesis of neurotransmitters, reduces anxiety, helps reduce stress.
The intestinal microflora produces small amounts of vitamin B5, but to replenish it, you also need to eat the following products: different types of meat and poultry (preferably lean), by-products, eggs (especially yolk), nuts, mushrooms, legumes, green vegetables, beets, and cauliflower .
However, in order for vitamin B5 to precisely enter the body, it is better not to expose the listed products to prolonged heat treatment.
Vitamin B6 (pyridoxine)
It has a beneficial effect on metabolism (almost all metabolic processes occur with its participation, it regulates the action of enzymes), on the immune, nervous and cardiovascular systems. Without it, it is impossible to synthesize neurotransmitters (responsible for the mood and the brain) and the synthesis of prostaglandins (substances that regulate the heart and blood pressure). External beauty (healthy hair, strong nails and elastic skin) is also a merit of vitamin B6.
A lot of pyridoxine in nuts (especially in walnuts and hazelnuts), in tomatoes, carrots, cereals, cabbage, citrus fruits, berries (strawberries, cherries). It can also be obtained with meat (pork, veal, poultry), potatoes, pepper.
Vitamin B7 (Biotin)
One of the most important substances involved in metabolism. B7 regulates blood sugar levels, helps reduce muscle pain, is involved in the transport of carbon dioxide. Like other B vitamins, biotin supports the nervous system, is involved in the synthesis of fatty acids and affects the condition of the skin, nails and hair.
Vitamin B7 is found in beef liver, bananas, peas, brown rice, sea fish, milk, eggs (yolks), parsley, apples, oranges.
Vitamin B9 (folic acid)
Other names for the vitamin: folacin, folate. First of all, women who are planning a pregnancy and are preparing to become mothers are familiar with this vitamin. It is the folic acid that is involved in the formation of the neural tube of the fetus, spinal cord, brain, skeleton, therefore, they begin to drink the vitamin before conception and continue throughout pregnancy. However, the role of vitamin B9 is difficult to overestimate for other people: it participates in cell growth and division, transmission of hereditary information (production of DNA and RNA), protein metabolism, synthesizes leukocytes and red blood cells, neurotransmitters, protects mucous membranes from the development of oncology.
To compensate for the folic acid deficiency, you need to eat more greens and green vegetables (parsley, celery, spinach, cabbage), as well as tomatoes, legumes, nuts, beets, bananas, yeast, potatoes, and egg yolk.
Vitamin B12 (Cyanocobalamin)
The formation of nucleic acids, the assimilation of amino acids, the blood formation processes, the biosynthesis of the protective sheath of nerve fibers are not without vitamin B12. Thanks to him, the blood coagulation system is stimulated, cholesterol levels are reduced.
B12 is found only in products of animal origin: poultry meat, by-products (liver, heart), seafood, sea fish, eggs.
In addition to vitamins, the body can also contain vitamin-like substances. They have the properties of vitamins, but their lack (or excess) does not lead to negative consequences or pathologies.
Vitamin-like substances of group B include:
It has a beneficial effect on the digestive tract. It is thanks to him that the processes of regeneration of the liver are started and the fats are more easily excreted. That is, it is B4 that helps our body recover from a stormy alcoholic party or a long antibiotic treatment. Kidney health and intestinal activity also depend on it. Another bonus: B4 slows down the aging process, protects nerve cells from destruction, regulates the level of insulin in the blood, reduces cholesterol and protects the heart.
Therefore, it is worth regularly to include in the diet fish, meat, eggs, cheese, cottage cheese, bran, unrefined butter, spinach, carrots, tomatoes and other vegetables.
Another substance that is actively involved in metabolism. Normalizes blood cholesterol, blood pressure, protects cells from damage, is involved in the construction of muscle tissue and bones, cares about our beauty: it helps to get rid of excess weight and enhances hair growth. In addition, conceiving a child is impossible without inositol.
Contained in caviar, fish, kidneys, liver, nuts, cereals (oatmeal, wild rice, wheat, barley), lentils, carrots, cabbage, potatoes, citrus, watermelon, gooseberries, raisins, etc.
Para-aminobenzoic acid (B10)
B10 is involved in the synthesis of folic acid, normalizes the thyroid gland, protects the body from adverse factors - ultraviolet light, infection, hypoxia, etc. It prevents hair loss, improves skin condition, reduces the risk of thrombosis, malignant tumors and strokes.
Substance B10 is found in foods familiar to us: meat, eggs, fish, nuts, bran, potatoes, carrots, spinach, parsley, as well as lemon balm, sunflower seeds, molasses and mushrooms.
Signs of a lack of B vitamins
Since most of the B vitamins affect the nervous system and the brain, one of the first signs of lack of this group will be increased fatigue, irritability, insomnia, depression, memory and attention deterioration, weakness. If, in addition, your hair began to fall out and break your nails, then this is probably another sign of a lack of vitamins.
What can lead to an insufficient amount of vitamins:
- B1 - with a large shortage, a beriberi disease develops (cardiac activity is disturbed, limb sensitivity deteriorates, and polyneuritis develops). Swelling, constipation, numbness of the extremities, sudden weight loss are also signs of thiamine deficiency.
- B2 - some signs of its lack: cracks in the corners of the mouth, ulcers, dermatitis, inflammation of the eye mucosa, which is accompanied by tearing, deterioration of twilight vision.
- B3 - soreness of the tongue, dry skin, paleness of the skin - one of the first signs of a lack of this vitamin. A more serious deficiency leads to pellagra, which affects the gastrointestinal tract, skin and nervous system. Symptoms are pain in the limbs, diarrhea, loss of appetite, skin rashes.
- B5 - deficiency of this vitamin is rare and leads to lethargy, fatigue and depression.
- B6 - usually it is enough, most often the lack of this vitamin is observed in people taking diuretic drugs or glucocorticoids, as well as in women taking contraceptives. Drowsiness, irritability, problems with the skin and mucous membranes (dermatitis, conjunctivitis) are among the main signs of pyridoxine deficiency.
- B9 - deficiency occurs extremely rarely and is possible only in exceptional cases: for example, when taking large doses of antibiotics or in diseases of the small intestine. In this case, fatigue and diarrhea develop. However, a lack of folic acid in pregnant women can lead to abnormal fetal development.
- B12 - lack of this vitamin leads to serious consequences: malignant anemia. Ulcers appear in the tongue, limbs become numb, vision deteriorates.
When the above symptoms appear, it is recommended not to self-medicate, but to consult a doctor. For a start, you can visit the district therapist, who will give directions for tests and to doctors of narrow specialization, depending on the symptoms. If the lack of vitamins is confirmed, the doctor may prescribe the use of vitamins in a synthetic form, as well as in the form of dietary supplements. There are both multi-complexes of vitamins and monocomplexes. It is better to choose drugs aimed specifically at compensating for the deficiency of vitamins of group B. In addition, you can buy monopreparations separately, but you need to know exactly which vitamin B is missing from you.
So, remember that B vitamins are involved in many processes in the body and their lack can lead to serious health problems. In addition, B vitamins do not accumulate in the body, so it is extremely important to regularly replenish their reserves with food or supplements.
Synthetic vs. "natural": choose vitamins
And yet - how best to fill the lack of B vitamins in the body? Is it enough to eat right or do not forget about synthetic vitamin-mineral complexes?
Let's try to imagine how the daily menu should look to meet the body's need for B vitamins:
- On the day we have to take 1.3-1.8 mg of vitamin B1. This is 300 grams of beans or 5 tablespoons of sprouted wheat.
- Let's add 1.8 mg of vitamin B2 to this. A pound of mushrooms or 1 egg.
- Next, add 15 mg of vitamin B3. This is only 50 grams of yeast or 90 grams of liver.
- Не забудем про витамин B5. Суточная норма — 5–10 мг, а это — 200 г куриного мяса или 300 г сыра.
- Теперь позаботимся о витамине B6. В день нам нужно 2 мг этого вещества, и такое количество содержится в 50 г дрожжей или 200 г кукурузы.
Арифметика сложная. Vitamin complexes that already contain carefully calculated daily doses of B group vitamins will come to the rescue. This is almost an ideal way to replenish the body's lack of vitamins. They are fully digested and bring the maximum benefit.
But, of course, any doctor will confirm that the most correct option is to eat foods rich in B vitamins and supplement your diet with vitamin-mineral complexes.
Today, on the shelves of pharmacies presents a great variety of synthetic vitamins, and it is not always possible to understand which ones to choose. Specialists SMC Best Clinics will help you determine which vitamins will be most useful for you.
Make an appointment with our doctors and be always healthy!
Table of essential vitamins and their effects on the body
It is known that hair receives a fraction of its nutrition from the skin, so a balanced diet will help restore the balance of substances in the body. Sources are meant.
What is beneficial for vitamin C? For the full functioning and maintenance of health - the body needs vitamin C (also known as ascorbic acid). Vitamin
The story of the discovery of B vitamins In 1912, Casimir Funk, a scientist from Poland, discovered vitamin B, which prevents many diseases. Over time, scientists have established.
If you delve into the human physiology, we will see that elastic keratins are part of the nails. Therefore, the vitamins for them need the same ones: the group vitamins.
Vitamin A - a strong antioxidant Vitamin A is called the beauty vitamin, the keeper of youth - is the strongest antioxidant that promotes healing and recovery.
- Vitamin A for hair Comments are disabled
It is known that hair receives a fraction of its nutrition from the skin, so a balanced diet will help restore the balance of substances in the body. Sources are meant.
Learn more »How to choose the right vitamins for children Comments are disabled
5 tips for parents - how to choose a multivitamin for children? 1) Multivitamins with a large set of nutrients derived from various sources - usually give more.
Learn more »Vitamins for children with autism Comments are disabled
Vitamins, as well as medications and physiotherapy, are very important for children with autism. Without carefully selected vitamin and mineral supplements - efficiency.
Learn more »Fat-soluble vitamins Comments are disabled
Summary of fat-soluble vitamins. In small amounts, vitamins A, D, E and K are simply essential for maintaining good health. Fat soluble.
Learn more »Water soluble vitamins Comments are disabled
Summary of water-soluble vitamins. B vitamins and vitamins C are water-soluble vitamins that are not stored in the body and must be replenished.
Learn more »Table of vitamins in foods Comments are disabled
Vitamins are organic food substances found in products of animal and vegetable origin. Vitamins of all groups - play a huge role in maintaining.
Learn More »Top 10 Vitamins for Male Health Comments are disabled
The nutritional needs of men and women are somewhat different. Men need certain vitamins more than women, and vice versa. Let's try to figure it out.
Useful properties of B vitamins
Let's see what the benefits are, the signs of deficiency and the sources in which each of these vitamins can be found.
Benefit for health
- Helps the body to process the carbohydrates obtained from food into energy
- Needed for healthy skin, brain, muscles and nervous system
- Essential for the growth, development and functioning of body cells.
- Weight loss
- Short term memory impairment
- Cardiovascular symptoms
- Beriberi (a particular case of beriberi)
The most common sources of vitamin B1 include fortified breakfast cereals, whole grain foods (bread, cereals, rice, noodles, and flour), wheat germ, pork, trout, black beans, mussels, and tuna.
Benefit for health
- Works in conjunction with other B vitamins (helps convert B6 to usable form and helps produce niacin)
- Helps to process food into energy
- Needed for the production of red blood cells and growth
- Maintains eye, nervous and skin health
- Skin diseases
- Edema of the mouth and throat
- Cracks in the corners of the mouth
- Swollen, cracked lips
- Hair loss
- Sore throat
- Light sensitivity
The most common sources of vitamin B2 include milk and dairy products, fortified breakfast cereals, beef liver, clams, portobello mushrooms, almonds, and chicken.
Benefit for health
- Helps to process food into energy
- Helps enzymes in the body to function properly, helping to process other B vitamins and repairing DNA (genetic material found in all cells of the body)
- Required for the production of hormones responsible for the sexual sphere and stress
- Helps with the function of the digestive and nervous systems and skin
- Digestive problems
- Skin inflammation
- Poor circulation
The most common sources of vitamin B3 include eggs, fish, fortified bread and cereals, rice, nuts, milk and dairy products, chicken, beef, turkey, lamb, guinea, and peanuts.
B5 (pantothenic acid)
Benefit for health
- Breaks down fats and carbohydrates for energy
- Plays a role in the production of sex and stress hormones in the adrenal glands and neurotransmitters
- Helps the body to use other vitamins, such as riboflavin
- Vitamin B5 is needed to make red blood cells and cholesterol.
- Burning feet
- Stomach ache
- Upper respiratory tract infections
The most common sources of vitamin B5 include meat, avocados, broccoli, cabbage, eggs, milk, mushrooms, fortified cereals, meat by-products, poultry, potatoes and legumes.
Benefit for health
- Supports the health of the nervous system and red blood cells
- Need for the formation of red blood cells and DNA
- Important for protein metabolism
- Lack of appetite
- Weight loss
- A type of anemia known as megaloblastic anemia
- Numbness and tingling in the fingers and toes
- Nerve damage
The main source of vitamin B12 is usually animal products, such as beef liver (and other meat by-products), mussels and other clams, beef, chicken, fish, eggs, milk and other dairy products, and some fortified cereals.
Many argue that, due to the fact that this vitamin complex plays a key role in processing food into energy and its effect on the body is great, it will be useful in a variety of situations, including anxiety, depression, heart disease and premenstrual syndrome (PMS ).
In addition, some people take it to improve tone, improve mood and memory, health of skin and hair, and also to stimulate the immune system - these are the reasons for which these vitamins are prescribed.
Most people who make sure that their diet is rich and varied, have enough vitamin B from food, but there are also those who may not receive it enough, in particular those over 50 who take antacids suffering from celiac disease Crohn's, gastritis or other digestive disorders - they drink vitamins separately.
If you have undergone surgery to remove fat or on the stomach, regularly consume alcohol or stick to a vegetarian or vegan diet, you are at risk of a deficiency of this vitamin, essential for a person’s life.
Pregnant and lactating women may need more vitamins B6, B12 and folic acid - what they are needed for is very important for the formation of the fetus in the first years of life.
Possible side effects
Although the entire vitamin B complex is water-soluble and does not linger in the body for a long time, considering its benefits and harms, it is worth noting that its large doses, taken with additives, can cause certain side effects:
- B3 (niacin): Redness or soreness on the skin, increased blood sugar levels, liver intoxication.
- B6 (pyridoxine): Nerve damage, skin damage, deterioration of kidney function and increased risk of heart attack, stroke and death in people with diabetes and progressive kidney disease. Recent studies have shown that high doses of vitamin B6 were associated with an increased risk of hip fracture and the risk of developing lung cancer (when used in combination with vitamin B12).
- B9 (folic acid): Damage to the kidneys, increased insulin resistance in the offspring, reduced activity of natural killer cells in elderly women, and an overdose is also associated with an increased risk of some cancers. It may also make it difficult to diagnose vitamin B12 deficiency.
- B12 (Cobalamin): Acne and Rosacea in Some People. It turned out that vitamin B12 accelerates the deterioration of kidney function and increases the risk of cardiovascular complications in people with renal problems. High doses of vitamin B12 in combination with folic acid are associated with an increased risk of cancer and even death.
There is a daily limit value (UL) for each vitamin from group B, and it significantly exceeds the amount needed for health and neutralizes beneficial properties. Taking more of these vitamins means increasing the risk of side effects.
To stay healthy, most people can get everything they need if they follow a varied, balanced diet with rich vitamin B products, such as leafy greens, nuts, legumes and grains, dietary protein, mushrooms and eggs. If you do not have a deficiency of vitamin B, there is no need to take it extra, but sometimes there are indications for use.
If you do not get enough synthesized vitamin B from food, then it may be useful to turn to nutritional supplements, whose effect on the body is beneficial. Its deficiency can lead to a number of symptoms, including fatigue, anemia, loss of appetite, depression, abdominal pain, muscle cramps, hair loss and eczema.
The main thing, do not forget to consult with your doctor and find out which vitamin complex suits you (and if you still need it, how much you need, considering what you get from food and other sources).
Disclaimer: The information contained on this site is intended for educational purposes only and does not replace consultation, diagnosis or treatment by a licensed physician. It does not cover all possible precautions, drug interactions, circumstances, or side effects. You should seek medical advice on any health issues and consult with your doctor before using alternative medicine or making changes to your regimen.