Vitamin B complex is a group of 12 associated water-soluble substances. The eight water-soluble vitamins together with thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), biotin (B7), pyridoxine (B6), folic acid (B9), and cyanocobalamin (Vitamin B12).
These eight are determined the critical vitamins because they need to be absolutely included in the diet. Four are not critical 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.
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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 critical 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, speak 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 vigor to the body.
« Helps tone stomach muscles and those of the intestinal tract
« Healthy skin
« The breakdown of fats and proteins to aid the general 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 practically 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 agreeing to the intensity of performance and loss of nutrients in sweat and straight through urine, especially after strenuous exercise. Many citizen complex in high-level sports or corporeal performance are unaware of the impact of vitamin B complex in their diet - a poor diet lacking in prominent micro nutrients may have severe detrimental effects on a person's health and professional potential.
Several insufficiency diseases may ensue from the lack of B-vitamins. These contain -
· Vitamin B1 insufficiency causes beriberi, weight loss, emotional disturbances, swelling of corporeal tissues, amnesia.
· Vitamin B2 (Riboflavin) insufficiency causes cracks in the lips, high sensitivity to sunlight, inflammation of the tongue, syphilis.
· Vitamin B3 (Niacin) insufficiency causes pellagra, reasoning confusion and even death.
· Vitamin B6 insufficiency may lead to anaemia, dermatitis, high blood pressure.
· Vitamin B7 insufficiency may lead to impaired increase and neurological disorders in infants.
· Folic acid insufficiency in pregnant women can lead to birth defects.
· Vitamin B12 insufficiency causes pernicious anaemia, memory loss and other cognitive diseases.
Causes of Vitamin B insufficiency -
· Stress whether reasoning 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 insufficiency -
Vitamin B complex insufficiency 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 straight 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.
Vitamin B complex Benefits, Sources and insufficiency
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