A complex of vitamins should always be present in the human diet. This is especially important in modern society, when it is difficult to find completely natural products, and people in the 21st century lead a sedentary lifestyle. A person should receive enough vitamins, since the work of most people is connected with mental activity, and they do not have time for physical activity. In addition, poor ecology contributes to health problems. Vitamins enter the body in small doses, but the well-being of a person and the work of all his organs depend on their quantity.
What is vitamin B for in the body? What are the consequences of its deficiency? Let's find the answers to these questions together.
Discovery of Vitamin B
What is vitamin B for in the body? Before answering this question, let's talk about its discovery. This happened in 1912. We owe the appearance of vitamin B to the Polish scientist Casimir Funk. After its discovery, it was established that this includes a complex of substances in the composition with a nitrogen molecule. Nitrogen compounds are B vitamins, each of which has its own number. Each representative of the group has its own characteristic properties, they have a lot in common.
The intake of a complex of vitamins is more effective. Vitamin B deficiency is most often associated with malnutrition.
Vitamin B Properties
What is vitamin B for in the body? A person receives vitamin B stores with food. The body will not get a larger dose than necessary. It is excreted from the human body in the process of excretion. Vitamin stocks need to be systematically replenished. Many are faced with a lack of vitamins of this group due to excessive consumption of caffeine, alcohol, nicotine, and refined sugars. At risk are people who do not follow the diet, do not adhere to the daily routine, have bad habits. Vitamins B are excreted due to antibacterial and anti-TB drugs. Those who constantly face stressful situations especially need it. The synthesis processes are violated with ulcers, gastritis, colitis.
Main destination
What is vitamin B for in the body? He takes part in human metabolism. B vitamins contribute to the normal functioning of the nervous system, the growth and development of cells. Thanks to them, muscles function, energy is exchanged, nutrients are absorbed, hair grows and does not fall out. They also play a significant role in the formation of immunity.
What is Vitamin B needed for? It is vital for people with great emotional and mental stress, stressful situations, those who have forgotten about proper nutrition. By taking it, we prevent cardiovascular disease.
If there are not enough B vitamins, then there will be skin problems, slow hair growth.
The vitamin B group contains several elements. All of them perform different functions and contribute to the normal functioning of a person. However, they should not be abused. They must be taken if prescribed by a doctor. The excess in the body is worse than the lack.
Compatibility issues
Vitamin B1 can not be used simultaneously with vitamin B6, since thiamine will not be absorbed. The combination of vitamin B12 and B1 increases the risk of allergic reactions. Vitamin B12 contributes to better absorption of vitamin B9.
Vitamin B1
What is the body need vitamin B1 for? Thiamine refers to water-soluble chemical compounds. He was discovered first. The body needs it daily. It should come from food, synthesized by intestinal microflora. Its feature is the loss of 1/4 of its beneficial substances during cooking, especially when in contact with metal. Strong alcoholic beverages and foods with a high content of citric acid and carbon salts contribute to reduced absorption.
What is the body need vitamin B1 for? He participates in metabolism at the cellular level. It is necessary for the normal functioning of the brain, digestive, endocrine system. It has a positive effect on intelligence and memory. Thanks to him, the muscles of important organs are in good shape. Vitamin is involved in the exchange of genetic information. Thiamine is found in many foods. Most of it is in cereals and cereals, wholemeal flour, yeast. However, it loses its properties in instant cereals, cereal flakes, muesli. Of the products of plant origin, one can distinguish nuts, beans, peas, potatoes, cabbage, beets, carrots, radishes, onions, spinach. Vitamin B1 can be found in lean pork, eggs, and milk.
The norm of thiamine for an adult is 1-2.5 mg, for a child - 0.5-2 mg. A greater amount is necessary for people working in hazardous industries, smokers who abuse alcohol. Thiamine is not toxic. In case of an overdose, there will be no danger to life. However, side effects may occur in the form of allergic reactions. In some cases, sweating increases.
Vitamin B1 is prescribed for cardiovascular diseases, impaired metabolism. It is used for diseases of the nervous system, with problems of the digestive system. It is indicated for skin problems and visual impairment.
Vitamin B2
What is the body need vitamin B2 for? Riboflavin is a yellow-orange soluble substance, it is involved in the formation of energy. Thanks to him, wounds heal well, iron is absorbed by the body, children grow and develop well, it has a beneficial effect on the mucous membranes. B2 is also responsible for the condition of the skin. Therefore, it is often called antiseborrheic.
What is the body need vitamin B2 for? With its deficiency, vision deteriorates, skin peels, lips and tongue become inflamed. An anxious and drowsy state appears, dizzy.
In the process of cooking, riboflavin loses a fifth of its beneficial properties. Disintegrates with the participation of ultraviolet rays, when defrosting. You can find vitamin B2 in leafy vegetables, cereals, rose hips, green peas, cabbage. Riboflavin is easily absorbed from eggs, kidneys, liver, fish, milk.
The norm of riboflavin for an adult is 2-6 mg, for a child - 1-3 mg. More vitamin A should be taken for anemia, gastritis, cirrhosis, and eye diseases. Its overabundance cannot be, the digestive tract prevents this.
Vitamin B3
Vitamin B3 is a white powder, soluble in water, the most resistant from the entire group to heat treatment, the action of ultraviolet rays and alkalis. A person gets it from food by synthesis of the amino acid tryptophan.
What is the body need vitamin B3 for? Nicotinic acid is a participant in more than 50 reactions involving enzymes. It is necessary for the formation of hormones. One of its main functions is the release of energy, the activation of carbohydrate metabolism. Niacin contributes to the normal functioning of the brain, it prevents genetic damage. Beneficial effect on the work of the cardiovascular system.
A sufficient amount of nicotinic acid can be found in lean meat, eggs, and vegetable oil. Less than it is in green vegetables, greens, beans, mushrooms.
The norm of niacin for an adult is 20-60 mg, for a child - 5-20 mg. Excessive amounts of vitamin A lead to liver problems.
What is the body need vitamin B5 for?
Panthenol refers to water-soluble vitamins. It enters the body with food. It is also partially produced by symbiotic bacteria in the intestine. It is easily destroyed by external stimuli.
What is the body need vitamin B5 for? Pantothenic acid helps break down carbohydrates and fats. Thanks to the production of acetylcholine, the nervous system works without failures. In addition, it promotes wound healing, produces cortisone, and forms red blood cells.
Sources of the vitamin are meat, whole grains, bran, chicken, legumes, green vegetables, green tea. A valid dose of vitamin B5 is 5-15 mg. Panthenol deficiency is unlikely.
Vitamin B6
These are water-soluble chemicals similar to pyridoxine. They come to a person with products, in some cases, during the synthesis of symbiotic microorganisms. Resistant to temperature, sensitive to light. Lose their properties during heat treatment. Their lack is most often associated with taking antibiotics.
What is the body need vitamin B6 for? He takes part in the formation of protein, enzymes, blood components, regulates the work of the heart. Responsible for the condition of the skin and hair, nails. Due to a deficiency of pyridoxine, atherosclerosis, dermatitis, anemia appear, and the protective functions of the body decrease.
What is the body need vitamin B6 for? What products can be used to replenish its reserves? Vitamin B6 can be found in meat, poultry, cereals, potatoes, spinach, cabbage, strawberries, bread, legumes, nuts, and citrus fruits. The daily need for pyridoxine is 2-6 mg. Overdose can lead to nervous disorders. Fragile nails, falling hair testify to a lack of vitamin. A person becomes susceptible to infectious diseases. Pyridoxine must be taken in the treatment of antibacterial drugs. Recommended for babies with artificial feeding, pregnant.
Vitamin B9
What is the body need vitamin B9 for? Folacin or folic acid has a bright yellow color. Many call it the pregnant vitamin. Assign it when planning pregnancy. Expectant mothers, it is necessary for the normal development of the unborn child. She is involved in the formation of the neural tube in the first month of fetal life. In addition, vitamin B9 is necessary for protein metabolism, for the production of red blood cells, white blood cells.
What is the body need vitamin B9 for? What products is it in? Vitamin B9 enters the body from green vegetables, sorrel, lettuce, asparagus, bananas, wheat. A little less than it in egg yolk. 400 mg of folacin should be ingested daily.
Vitamin B12
Cyanocobalamin has a bright red color, water-soluble. It is found in large quantities in the liver. During heat treatment it reduces the active properties. A person should receive 3 mcg of cyanocobalamin per day. Vitamin B12 is found in fish, seaweed. There is little of it in dairy products. The main task of vitamin B12 is energy exchange, blood formation. It helps the absorption of folic acid. With its acute shortage, there will be anemia, there are problems with mental activity, mental illness.
What does vitamin B deficiency lead to?
Vitamin B1 deficiency is caused by monotonous nutrition, eating foods that are rich in thiaminase, which destroys it. Thiamine deficiency is often experienced by alcoholics. In severe cases of vitamin B deficiency, a terrible beriberi disease occurs, as a result of which unpleasant symptoms appear and the nervous system suffers. A person becomes irritable, does not remember well, suffers from shortness of breath, suffers from headaches, peripheral polyneuritis, constipation, edema, decreased appetite, heart pain. Many nervous disorders are associated with a lack of thiamine. This is one of the causes of depression, insomnia.
Vitamin B2 deficiency is indicated by inflammation of the lips and mucous membranes of the mouth, frequent dermatitis, lacrimation, and burning eyes. Riboflavin deficiency leads to loss of appetite, headaches, passivity.
Vitamin B3 deficiency is a common occurrence in diseases of the gastrointestinal tract, cardiovascular system, and thyroid problems.
A lack of folic acid in a pregnant woman prevents the proper development of the fetus, due to its deficiency, external malformations in the baby are possible. In men, due to a lack of vitamins, problems with conception are possible. With an acute shortage of cyanocobalamin, there will be anemia, problems with mental activity, mental illness are possible.
With a lack of niacin, memory problems, sleep disorders, pallor of the skin, a distorted perception of taste can occur. In severe cases, pellagra disease appears, characterized by damage to the stomach and digestive tract. Mental disorders are possible.