Vitamin B Complex Benefits, Sources and Deficiency

Vitamin B complex is a group of 12 related water-soluble substances. The eight water-soluble vitamins including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), biotin (B7), pyridoxine (B6), folic acid (B9), and cyanocobalamin (Vitamin B12).





These eight are considered the essential vitamins because they need to be definitely included in the diet. Four are not essential because the body can synthesize them. The four unnumbered components of the B complex that can be synthesized by the body are choline, inositol, PABA, and lipoic acid.





Benefits of Vitamin B Complex:





Each member of the B-complex has a unique structure and performs unique functions in the human body. These vitamins are vital for:





« Lustrous hair





« B6 is essential for amino acid metabolism





« B12 and folic acid facilitate cell division





« Good vision





« Folic acid, pyridoxine, and cobalamin work together to keep homocysteine levels low, as high homocysteine levels lead to heart disease.





« Prevent certain birth defects such as cleft palate and neural tube defects, maintain healthy red blood cells, and may have a role in preventing certain types of cancer.





« Avoiding any mouth infections





« Proper functioning of liver





« The breakdown of carbohydrates into glucose so as to provide energy to the body.





« Helps tone stomach muscles and those of the intestinal tract





« Healthy skin





« The breakdown of fats and proteins to aid the normal functioning of the nervous system.





Sources of Vitamin B Complex –





A well balanced diet should provide us with all the B vitamins we require, but because they are water soluble and therefore not retained by the body, we need a daily dietary source.


Vitamins B1 and B2 found in cereals, whole grains, potatoes, seafood, liver, and kidney beans.





Vitamin B3 is found in liver, fish, chicken, nuts, whole grains, and dried beans. Vitamin B5 is found in almost all foods. Fish, chicken, potatoes, wheat germ, bananas, and dried beans are good sources of vitamin B6. Vitamin B7 is present in peanuts, liver, egg yolk, bananas, watermelon, and grapefruit. Green leafy vegetables, liver, citrus fruits, nuts, peas, dried beans, and wheat bread contain vitamin B9. Vitamin B12 is found in eggs, meat, poultry, milk, and dairy products.





Daily requirement of Vitamin B Complex –





Daily requirement of the B-complex varies considerably - from 3 mg per day for vitamin B12 to about 18 mg per day for vitamin B3 in adult males.





Vitamin B deficiency:





The Vitamin B requirement of different individuals varies according to the intensity of activity and loss of nutrients in sweat and through urine, especially after strenuous exercise. Many people involved in high-level sports or physical activity are unaware of the impact of vitamin B complex in their diet - a poor diet lacking in important micro nutrients may have severe detrimental effects on a person’s health and professional potential.





Several deficiency diseases may result from the lack of B-vitamins. These include -





· Vitamin B1 deficiency causes beriberi, weight loss, emotional disturbances, swelling of bodily tissues, amnesia.





· Vitamin B2 (Riboflavin) deficiency causes cracks in the lips, high sensitivity to sunlight, inflammation of the tongue, syphilis.





· Vitamin B3 (Niacin) deficiency causes pellagra, mental confusion and even death.





· Vitamin B6 deficiency may lead to anaemia, dermatitis, high blood pressure.





· Vitamin B7 deficiency may lead to impaired growth and neurological disorders in infants.





· Folic acid deficiency in pregnant women can lead to birth defects.





· Vitamin B12 deficiency causes pernicious anaemia, memory loss and other cognitive diseases.





Causes of Vitamin B deficiency -





· Stress whether mental or physical.





· Increased intake of processed foods.





· Refined sugar robs the body of its vitamin B stores.





· Drugs deplete vitamin B in the body.





· Toxins – environmental pollution as well as personal care products deplete vitamin B complex





· Malnutrition.





· Cooking as vitamin B is killed or depleted in foods that are overcooked.





Symptoms of Vitamin B Complex deficiency -





Vitamin B complex deficiency shows symptoms such as:





· mental problems





· heart palpitations





· indigestion





· chronic fatigue





· nervousness





· inability to concentrate





· insomnia





· tingling fingers and toes





· rashes





What can be done to overcome Vitamin B deficiency?





« Avoid eating refined sugar.





« Reduce stress through a regular exercise, meditation.





« Avoid drinking too much of coffee or tea





« Eat more vitamin B containing foods such as oats, barley, wheat bran, leafy veggies, nuts.





« Avoid toxins such as alcohol, tobacco.

Read more on vitamin b complex benefits, sources and vitamin b complex deficiency. Visit http://www.healthvitaminsguide.com for Information on Vitamins, Minerals, Amino Acids

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A Carb Isn't a Carb - The Difference Between Complex and Simple Carbohydrates

As you might know not all carbohydrates are created equal. For example eating white bread does not have the same effect on your body as eating 100% whole wheat bread. This has to do with the glycemic index (GI) and how your body digests it. There are two main types of carbohydrates (carbs); simple carbs and complex carbs. Since carbs make up such a huge chunk of what we eat on a daily basis it is imperative to know what they do and how they help your body. In this article we will take a good look at what simple and complex carbs are and exactly what you should look out for when choosing what to eat.

The Low-Down on Simple Carbohydrates

Wheat Bread

Carbohydrates are basically compounds of carbon and hydrogen. They are classified into two types - complex and simple carbohydrates. Simple carbohydrates are those which are already broken down in the body. Better known as "bad" carbs, simple carbs are already broken down and then re-processed in an artificial way to produce the final product. Such carbohydrates are most commonly found in chocolates. In addition to this, there are natural simple carbohydrates as well. These are easy to digest for the body.

Carbohydrates in general, provide energy to the body. Simple carbohydrates are broken down easily by the body. So these act as a quick source of energy. Common sources of natural simple carbohydrates are fruits, milk and milk products. They can also prove to be harmful if taken in large amounts. But, that is like everything else in life. Taking the right quantity of carbohydrates is one of the key factors in maintaining good health. You need to know which carbohydrates contain what substances and in what proportion. Educate yourself from the description given below about simple carbohydrates.

Simple carbohydrates contain three types of sugars namely - fructose (fruit sugar), glucose (blood sugar) and galactose. Since they are easily digested by the body and they cause an immediate rise in the blood sugar levels. So eating too much may damage the body as it alarmingly increases the blood sugar level, thus causing diabetes. High intake can also causes fats to be stored in cells. However our body does need certain amount of carbohydrates to perform its activities. Sportsmen consume high amounts of glucose to boost their energy levels.

Hence, the notion that eating more carbohydrates would lead to unhealthy body is false. The fact is that all carbohydrates are stored as calories inside the body. As long as these calories are burnt from time to time they are not at all harmful. One should have a close look at one's lifestyle to know exactly what is needed for their own body the body.

Complex Carbohydrates Never Tasted So Good

Very much opposite to simple carbohydrates are complex carb, also known as "good carbs". Complex carbs are recommended by most fitness professionals for many reasons.

A key to maintaining good health is to replace the intake of simple carbs with complex carbs. The body breaks down all carbohydrates into glucose. It then produces something known as an energy molecule, which is medically known as Adenosine Triphosphate (ATP). Unlike simple carbs, complex carbs take time to be broken down into glucose and ultimately into ATP molecule. They also provide essential minerals and vitamins required for the body over a longer period of time which keeps you full and wards off fat storages.

Key sources of complex carbohydrates are bran, wheat gram, barley, maize, and oatmeal. Consuming carbohydrate - rich diet might also make one feel thirsty quite often. This is because carbs tend to consume an extra molecule of water when digested. No harm in it but one must take adequate amount of water to balance the body conditions. The measure of how much water one should take is easy to calculate. Just divide your weight in half. The number you get is the ounces of water you should consume in one day.

Processed foods come under the "bad" category as they are a little tough on the body. Medically speaking, processed foods do not actually contain a lot of fiber. So the body does not know how to process these artificially developed carbohydrates. But still, the body performs the digestion process but not with ease and therefore more of it can cause trouble. So if one is inclined on staying fit for the rest of the life, then one should have adequate knowledge on the type of carbohydrate they are consuming.

A Carb Isn't a Carb - The Difference Between Complex and Simple Carbohydrates

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The benefits of vitamin B complex, sources and gaps

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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