Vitamins of group B regulate nervous activity, contribute to the oxygen supply to the blood, relieve pain, and fill with energy. People with chronic diseases or completely healthy people, those who drink alcohol, pregnant and lactating women, vegans, and vegetarians need to control the level of B vitamins in their bodies. Today we will find out the daily norm of vital substances and figure out where to get them from.
At the beginning of the 20th century, B vitamins were discovered. Scientists found that these water-soluble substances help treat diseases common at that time. For example, a deficiency of vitamin B1 (thiamine) caused a Beri-Beri disease.
Later, other vitamins of this group were discovered. Some substances were found to be similar in structure to them and, as it turned out, already had other names in other countries (for example, biotin and vitamin B7 are the same substance).
Today, the B group includes 7 vitamins, 2 of which contain a letter name (B6 and B12), and 5 are verbal (thiamine, riboflavin, niacin, pantothenic acid, folic acid).
The remaining substances marked B are the same as other substances’ formulas. You can see what this means in the table on the daily intake of vitamins (presented below).
All B vitamins are involved in the formation and functioning of the central nervous system (central nervous system). Each of them performs its important functions in the body, and the deficiency of even one can cause serious and sometimes irreversible consequences for the mental and general health of the body.
Useful properties of B vitamins
- Vitamin B1 (thiamine) ensures the normal nervous system and brain functioning. It is necessary to activate fast thought processes, good memory, and energy to prevent heart disease, muscle wasting, and digestive problems. Vitamin B1 is found in the husks of cereals, bran, apricots, radishes, spinach, potatoes, beans, and carrots. It may be destroyed by heat treatment.
- Vitamin B2 (riboflavin) is especially necessary for those who play sports. This vitamin directs energy to protein synthesis. Under the influence of ultraviolet light, the vitamin is destroyed almost completely. Vitamin B2 protects the eyes in the sun, regulates the work of the adrenal glands, and takes part in iron absorption.
Found in poultry, offal, dairy products, green peas, tomatoes, cabbage, oatmeal, and buckwheat. A deficiency of vitamin B2 leads to dermatitis, inflammation of the mucous membranes, and deterioration of performance.
- Vitamin B3 (niacin, nicotinic acid salts, vitamin PP) is responsible for the biosynthesis of hormones, restores cells damaged by drugs, and prevents depression, bad mood, and irritability.
Vitamin B3 is also good for the skin. Vitamin deficiency can cause pain in the tongue, CNS disorders, general weakness, anemia, rheumatism, and thyroid disease. Contains vitamin B3 in greens, garlic, peas, peppers, cabbage, and mushrooms.
- Vitamin B5 (pantothenic acid) is involved in the breakdown of fats and controls body weight. Tingling in the fingers, numbness of the extremities, and slow speed of reactions to what is happening are signs of pantothenic acid deficiency.
Solgar Vitamin B Complex is also used to regenerate the skin from burns. Contained shiitake, dried bananas, avocados, dried apricots, figs, dates, prunes, cereals, nuts, algae, and legumes.
- Vitamin B6 (pyridoxine) is responsible for the functioning of the heart, and a good mood, eliminates nervous tics, controls the production of red blood cells and antibodies, and improves the condition of the skin, hair, and nails.
Combine vitamin B6 with magnesium. Found in nuts, spinach, cherries, oranges, and pomegranate. With a lack of anemia, disorders of the central nervous system, indigestion, and dermatitis appear.
- Vitamin B9 ( folic acid, vitamin Bc) is necessary for women, including pregnant women. It plays a role in the structure of the genetic code, is necessary for normal cell division and the synthesis of leukocytes and red blood cells, and participates in the structure of the fetus’s skeleton in the development of the brain and spinal cord. Folic acid deficiency leads to mental disorders in infants. Contained wheat germ, potatoes, tomatoes, lentils, beans, rye, and fresh dark green vegetables.
- Vitamin B12 (Cyanocobalamin) is not found in any plant-derived product. Essential for vegans and vegetarians. Get it by eating poultry, meat, and offal. Vitamin B12 is responsible for the nervous activity.
Acute vitamin deficiency leads to serious mental health disorders, anemia, bleeding, depression, memory lapses, muscle weakness, and confusion.
