Vitamin B is a group of minerals that play an extremely important role in the synthesis of DNA, supporting the production of blood and the metabolism of carbohydrates, fats and proteins in the body. There are many types of B vitamins, and each of them performs important functions, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. net Vitamins are essential for our health and well-being. Unfortunately, most people do not get enough of them. Before you learn about the benefits of B vitamins, let's find out what they are.

Types of B vitamins.

Thiamine or vitamin B1.

Riboflavin or vitamin B2.

Niacin or vitamin B3.

Pantothenic acid or vitamin B5.

Pyridoxine or vitamin B6.

Biotin or vitamin B7.

Folic acid or vitamin B9.

Cobalamin or vitamin B12.

The role of B vitamins.

These are water-soluble vitamins, which are crucial for cellular metabolism. B vitamins bring a lot of useful things to health, namely:.

- improve mood;.

- reduce stress;.

- strengthen the nervous and immune systems;.

- maintain and increase the rate of metabolism;.

- support the muscle tone and skin health;.

- promote cell growth and division.

In the body, B vitamins work together as a team. For example, some of them help cells burn glucose and fats for energy synthesis, while others support the production of serotonin. Their work creates results valuable for health.

Deficiency of vitamins of group B.

Observing the right and healthy diet, you can easily provide yourself with enough vitamins. However, if you constantly have to deal with stress or consume foods high in sugar and carbohydrates, then there is an increased risk of getting a deficiency of B vitamins, which can lead to such symptoms as:.

Numbness and tingling in the legs and hands;.

- loss of appetite;.

- muscle spasms;.

- hair loss;.

- Depression;.

- fatigue;.

Anemia.

Benefits of B vitamins.

Consider the advantages of each type separately.

Vitamin B1 (Thiamine).

Vitamin B1 is required for carbohydrate metabolism. When it is not enough, the body takes more time to convert the digested carbohydrates into glucose. In addition, vitamin B1 is very important for the nervous system. Deficiency of thiamine can lead to anemia, muscle atrophy and muscle spasms.

Vitamin B1 can be found in products such as leafy vegetables, brown rice, nuts, peanuts and whole grains.

Vitamin B2 (Riboflavin).

Riboflavin is a vitamin that can often be found in whole grains, milk, meat and peas. Like other B vitamins, riboflavin maintains a metabolic rate. In addition, it is very useful for skin health.

Vitamin B3 (Niacin).

Vitamin B3 is also important for the skin. But this is not all its advantages. Niacin provides stable functioning of the nervous and digestive systems. If you live with a high level of deficiency of this vitamin, it can lead to negative consequences, for example, to diarrhea, dermatitis and even dementia.

Vitamin B3 is not that difficult to find. It is found in many foods, including meat, fish, milk, eggs, legumes, potatoes and peanuts.

Vitamin B5 (Pantothenic acid).

Vitamin B5 is widely used in the treatment of mental disorders, chronic stress and anxiety. In addition, it helps well in reducing the risk of developing asthma, treating hair loss, allergies, respiratory and cardiovascular diseases. Vitamin B5 helps to strengthen the immune system, reduce osteoarthritis, and prevent signs of aging.

Deficiency of vitamin B5 leads to such symptoms as numbness of feet, swelling, fatigue, insomnia, anemia, vomiting and skin diseases.

You can find vitamin B5 in products such as mushrooms, broccoli, cabbage, beans, salmon, eggs, fish, nuts, milk and dairy products.

Vitamin B6 (Pyridoxine).

Vitamin B6 is one of the most important vitamins for the human body. Its deficiency can lead to skin diseases, nervous disorders and insomnia.

Products containing pyridoxine include fish, potatoes, legumes, avocados, bananas, meat, porridges, meat and poultry dishes.

Vitamin B7 (Biotin).

Biotin is famous for its influence on the health of nails and hair. You will find it in cauliflower, mushrooms, peanuts, beef liver and egg.

yolk.

Vitamin B9 (Folic acid).

Scientific studies have shown that vitamin B9 is very important for the synthesis of DNA and the formation of hemoglobin. In combination with pantothenic acid and biotin, vitamin B9 helps in many biochemical reactions within the human body. Folic acid is especially important for pregnant women.

Food sources that include vitamin B9 include green leafy vegetables, asparagus, beets, salmon, vegetables, milk, wheat and all sorts of legumes. Vitamin B12 (Cobalamin).

The last but not least vitamin B group is cobalamin. This nutrient is able to preserve the nerve membranes, support the synthesis of DNA, the production of red blood cells and assimilate nutrients.

Vitamin B12 can be found in common foods such as cheese, eggs, meat, milk and yogurt.

nedug. en.