Vitamin B complex is a group of 12 related substances soluble in water. The eight-soluble vitamins such as thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), biotin (B7), pyridoxine (B6), folic acid (B9) and cyanocobalamin (vitamin B12).
These eight are considered essential vitamins, because they must absolutely be included in the diet. Four are not essential because the body can not synthesise. The four parts numbered B-complex that can beare synthesized by choline, inositol, PABA, and lipoic acid.
The benefits of vitamin B complex:
Each member of the B complex has a unique structure and performs unique functions in the body. These vitamins are important for:
"Hair brilliant
"B6 is essential for the metabolism of amino acids
"B12 and folic acid facilitate cell division
"Good vision
"Folic acid, pyridoxine, cobalamin and work together to maintainhomocysteine levels low, because high levels of homocysteine cause heart disease.
"To prevent birth defects and cleft palate of some neural tube defects, provides a healthy red blood cells and may play a role in preventing certain cancers.
"The prevention of oral infections
"The function of the liver
"The degradation of carbohydrates into glucose, so providing the body with energy.
"Help your stomach muscles and toneScope
"Healthy skin
"The degradation of fats and proteins for the normal functioning of the nervous system support.
Sources of vitamin B complex -
A balanced diet we should require all B vitamins, is expressed, but because they are water soluble and not retained in the body, we need a source of food a day.
Vitamins B1 and B2 in cereals, grains, potatoes, fish, liver, and kidney beans.
Vitamin B3found in liver, fish, poultry, nuts, whole grains, pulses. Vitamin B5 is found in almost all foods. Chicken, potatoes, bananas, wheat germ, fish and beans are good sources of vitamin B6. Vitamin B7 is in peanuts, liver, egg yolk, banana, watermelon and grapefruit. green leafy vegetables, liver, citrus fruits, nuts, peas, beans and wheat bread contain vitamin B9. Vitamin B12 in eggs, meat and poultry, milk, milk products andProducts.
daily requirement of vitamin B complex -
daily requirement of B-complex varies considerably - from 3 mg daily of vitamin B12 to about 18 mg per day for vitamin B3 in adult males.
Vitamin B
Vitamin B requirement of different individuals varies depending on the intensity of activity and loss of nutrients in sweat and urine as well, especially after vigorous exercise. Many people involved in high level sport or physicalActivities about the effects of vitamin B complex in their diet - a diet that is low and no significant micronutrients can have serious adverse health effects of individual and professional potential.
Many deficiency diseases may result from lack of vitamin B. Among them -
· Vitamin B1 deficiency causes beriberi weight loss, emotional disturbances, swelling of body tissues, amnesia.
• The vitamin B2 (riboflavin) deficiency causes cracks inLips, a sensitivity to sunlight, inflammation of the tongue, syphilis.
· Vitamin B3 (niacin) deficiency causes pellagra, mental confusion and even death.
• The deficiency of vitamin B6 can cause anemia, dermatitis, high blood pressure.
· Vitamin B7 deficiency may lead to growth retardation and neurological disorders in children.
· Folic sulfuric crisis during pregnancy can cause birth defects.
· B12 deficiency causespernicious anemia, memory loss and other cognitive disorders.
The causes of vitamin B -
· Or mental or physical stress.
• Increased consumption of processed foods.
• Refined sugar deprives the body of vitamin B-Shops.
Vitamin B · degradation of drug in the body.
· The toxins - environmental pollution and degradation of personal care products vitamin B complex
Malnutrition ·.
As · CookingVitamin B is killed or depleted in foods cooked.
Symptoms of vitamin B complex -
Vitamin B complex symptoms such as:
Mental · Problems
· Heart palpitations
· Indigestion
· Chronic Fatigue
· Nervousness
· Failure to focus
· Insomnia
· Tingling in the fingers and toes
· Rash
What can be done to overcome vitaminB-deficiency?
"Avoid eating refined sugar.
Reduce stress with regular exercise, meditation.
"Do not drink too much coffee or tea
"Eating foods that contain more B vitamins, such as oats, barley, wheat bran, green vegetables, nuts.
«Avoid toxins such as alcohol and tobacco.
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