Vitamin B Complex Foods And It’s Benefits

Vitamin B is one of the vitamins that are soluble in water and plays a very important role in cell metabolism. In the past, vitamin B ever thought to have only one type, only vitamin B alone. But over the development period, further research showed that the chemical composition of these vitamins in it to distinguish from each other and seen in some foods. for that vitamin B can be divided into several types such as:

  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin, includes nicotinic acid and nicotinamide)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine)
  • Vitamin B7, also known as vitamin H (biotin)
  • Vitamin B9, also known as vitamin F and vitamin Bc (folic acid)
  • Vitamin B12 (cobalamin)

Vitamin B1

Important for memory and brain function. Vitamin B1 also helps in producing energy. Sources of Vitamin B1 are grains that still contain epidermis, sprouts, wheat, vegetables, dried beans, peas, and others. Examples are peas, beans, brown rice, watercress, asparagus, spinach, Brussels sprouts, cauliflower, pecans and Brazil nuts.
Vitamin B1, or thiamine deficiency causes Beriberi disease. Symptoms of nervous system disease include weight loss, emotional disturbances, Wernicke’s encephalopathy (disturbance of sensory perception), weakness and pain in the limbs, periods of irregular heartbeat, and edema (swelling of body tissues). Heart failure and death may occur in advanced cases. Chronic Thiamine deficiency can also cause Korsakoff’s syndrome, an irreversible psychosis characterized by amnesia and confabulation.
Vitamin B2
Important for healthy hair, skin, eyes and energy production. Vitamin B1 will be broken in the sun, foods rich in vitamin B2 needs to be kept away from direct sunlight. Sources of vitamin B2, or riboflavin, in beef liver, beef, chicken, wild salmon, eggs, mushrooms, almonds, spinach, broccoli and asparagus.

Vitamin B2 deficiency can cause ariboflavinosis. Symptoms may include cheilosis (split lip rupture), sensitivity to sunlight, angular cheilitis, glossitis (inflammation of the tongue), seborrheic dermatitis or pseudo-syphilis (particularly affecting the scrotum or labia majora and the mouth), pharyngitis (sore throat), hyperemia, and pharynx and oral mucosal edema.

Vitamin B3
Important for energy production, brain function, skin health and blood sugar regulation. This vitamin also helps regulate cholesterol levels and can be found in beef, chicken, turkey, wild salmon, lima beans, lentils and asparagus.

Vitamin B3 or niacin deficiency, along with tryptophan deficiency can cause pellagra. Symptoms include aggression, dermatitis, insomnia, weakness, mental confusion, and diarrhea. In advanced cases, pellagra may lead to dementia and death (3 (+1) Ds: dermatitis, diarrhea, dementia, and death).

Vitamin B5
Vitamin B5 is essential for energy, skin, hair and nervous system health. It also helps to produce the hormone cortisol, a hormone that helps with stress and act as an anti-inflammatory. Pantothenic acid, another name for B5, is found in chicken, eggs, beans, peas, broccoli, avocados, sweet potatoes, and mushrooms. Deficiency can cause acne and paresthesia, although rarely. (Read Vitamin B5 benefits)

Vitamin B6
Vitamin B6 is used to produce red blood cells and maintain a healthy nervous system. B6, or pyridoxine, have also been found to help prevent prostate and breast cancer. It also helps reduce the symptoms of premenstrual syndrome. This vitamin can be found in beef, chicken, turkey, wild salmon, brown rice, green beans, potatoes, spinach, collard greens, avocado and banana.

Deficiency can lead to microcytic anemia (because pyridoxyl phosphate is a cofactor for the synthesis of heme), depression, dermatitis, high blood pressure (hypertension), water retention, and increased levels of homocysteine

Vitamin B7
Healthy hair, skin and nails depends on biotin. It is also important in the breakdown of glucose. Biotin can be found in liver, eggs, soy, beans, peas, oatmeal, butter, bananas and mushrooms. Vitamin B7 deficiency usually does not cause symptoms in adults, but can cause impaired growth and neurological disorders in infants.

Vitamin B9
Vitamin B9, also known as folic acid is important for pregnant women to help in the development of the baby. It is also good for the heart and mental health. Some sources of folic acid are broccoli, cabbage, asparagus, beans, fortified cereals and breads and oranges.

Folic acid deficiency results in macrocytic anemia, and elevated levels of homocysteine. Deficiency in pregnant can cause birth defects. These supplements often recommended during pregnancy.

Vitamin B12
Vitamin B12 benefits is helps launch the nervous system, energy production and blood cells. The source of this vitamin, also called cyanocobalamin is beef, beef liver, chicken, turkey, wild salmon, milk, cheese and eggs. Because B12 is not found in vegetables or fruits, so for the vegetarians need to take vitamin B12 in the form of a supplement.

Deficiency results in macrocytic anemia, elevated homocysteine, peripheral neuropathy, lack of memory and cognitive abilities. Most likely to occur in older people, because of absorption through the intestine decreases due to aging; the autoimmune disease pernicious anemia is another common cause. Can also cause symptoms of mania and psychosis. In rare extreme cases, can cause paralysis.

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