" Every living cell in your body is made from the food you eat"
Q.We often talk about vitamin B complex, but what does vitamin B complex actually mean?
Ans. Vitamin B complex means group of B vitamins, this group contains 8 vitamins, these 8 vitamins are called water soluble vitamins.
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Vitamin B Complex: The Basics of Good Health
Vitamin B complex is a collective term for eight water-soluble vitamins that play important roles in various bodily functions.
These vitamins are essential for converting food into energy, supporting cell growth and development, maintaining nervous system health, and more. Although they work synergistically, each vitamin has its own properties and benefits.
1. Vitamin B1 (Thiamine)
Function: Vitamin B1, also known as thiamine, is important for converting carbohydrates into energy. It plays an important role in nerve function and muscle contraction. Thiamine is essential for glucose metabolism, which is important for maintaining energy levels.
Deficiency: Thiamine deficiency can cause a condition known as beriberi, which affects the cardiovascular and nervous systems. Symptoms of beriberi include weakness, fatigue and nerve problems. Another serious condition associated with thiamine deficiency is Wernicke-Korsakoff syndrome, which primarily affects people with chronic alcoholism.
Sources: Thiamine is found in a variety of foods. Good sources include whole grains, beans, nuts, seeds, meats and fortified cereals. Whole grains like brown rice and oats, as well as legumes like beans and lentils, are particularly rich in thiamine.
2. Vitamin B2 (Riboflavin)
Function: Vitamin B2, or riboflavin, is essential for energy production and the metabolism of fats, drugs and steroids. It also helps to maintain healthy skin, eyes and nerve function. Riboflavin is involved in the conversion of carbohydrates, fats and proteins into energy.
Deficiency: A deficiency of riboflavin can cause ariboflavinosis, which is characterized by symptoms such as sore throat, redness and swelling of the lining of the mouth and throat, outer lip (cheilosis), and cracks or sores at the base of the nose. (nasolabial folds), and inflammation and redness of the lining of the eye and eyelids (conjunctivitis).
Sources: Riboflavin is present in a variety of foods. Dairy products such as milk and yogurt, eggs, lean meats, nuts and green leafy vegetables are rich sources. Fortified cereals and whole grains also contribute to riboflavin intake.
3.Vitamin B3 (Niacin)
Function: vitamin B3, is essential for the conversion of nutrients into energy. It helps the nervous system, skin, and digestive system to function properly. By raising HDL (good) and decreasing LDL (bad) cholesterol, niacin also contributes to the maintenance of healthy cholesterol levels.
Deficiency: May cause pellagra characterized by skin rash, diarrhea and dementia.
Sources: Legumes, whole grains, meat, and fish are some of the foods that contain niacin. Fortified grains, nuts, and seeds are additional excellent sources. Niacin can also be produced by the body from the amino acid tryptophan, which is present in proteins.
4. Vitamin B5 (Pantothenic Acid)
Function: Involved in energy production, hormone synthesis, and fatty acid metabolism.It also plays a role in synthesizing hormones and neurotransmitters.
Deficiency: Because pantothenic acid is widely present in diet, deficiencies in this vitamin are uncommon. But it can also result in symptoms including exhaustion, agitation, and stomach problems. Burning foot syndrome, a disorder marked by a burning feeling in the feet and legs, may result from severe deficiency.
Source: Pantothenic acid is found in good quantity in our daily foods. Such as eggs, fish, chicken, whole grains, legumes and avocados. It is also present in small amounts in various fruits and vegetables.
5. Vitamin B6 (Pyridoxine)
Function: Vitamin B6, or pyridoxine, is crucial for amino acid metabolism, neurotransmitter synthesis, and the production of hemoglobin. It supports brain health, immune function, and helps regulate mood and cognitive functions.
Deficiency: Vitamin B6 deficiency can cause symptoms such as anemia, irritability, depression, and confusion. Severe deficiency can cause seizures, especially in children.
Sources: Pyridoxine is present in a variety of foods, including chicken, fish, potatoes, chickpeas, bananas, and fortified cereals. Whole grains, nuts and seeds contribute to vitamin B6 intake.
6. Vitamin B7 (Biotin)
Function: Vitamin B7, also known as biotin,this property is important for the metabolism of carbohydrates, fats, and proteins. It supports healthy hair, skin, and nails and it also plays important role in gene expression and cellular function.Deficiency: Biotin deficiency is rare but can cause symptoms such as hair loss, skin rashes and brittle nails. It can also cause neurological symptoms like depression and lethargy.
Sources: Biotin is found in a variety of foods, including eggs, nuts, seeds, salmon, and dairy products. It's also in vegetables like sweet potatoes and spinach.
7. Vitamin B9 (Folate)
Function: Vitamin B9, also known as folate, is crucial for DNA synthesis and repair, cell division, and red blood cell production. This is especially important for during periods of rapid growth such as pregnancy and fetal development.
Deficiency: May increase risk of anemia, fatigue and birth defects.
Sources: Folate contains in leafy green vegetables, legumes, nuts and seeds. Fruits like oranges and bananas also provide folate. Many countries fortify cereals with folic acid, a synthetic form of folate.
8. Vitamin B12 (Cobalamin)
Function: Vitamin B12, known as cobalamin, it is an essential for red blood cell formation, neurological function, and DNA synthesis. It is also necessary for the metabolism of fatty acids and amino acids.
Deficiency: Vitamin B12 deficiency can cause anemia, neuropathy, and cognitive impairment. This is especially common in older adults and those with absorption problems, such as pernicious anemia or gastrointestinal conditions.
Sources: Vitamin B12 is found primarily in animal products, including meat, fish, poultry, dairy products, and eggs. Fortified whole grains and plant-based milk alternatives are important sources for those following a vegetarian diet.
In conclusion:
Vitamin B complex is an important component of overall health. By eating a balanced diet rich in B vitamins or taking a supplement recommended by your healthcare provider, you can support optimal energy levels, brain function and overall well-being.
Note: Although vitamin B complex supplements are generally safe, taking too much of certain B vitamins can cause side effects. It is important to follow the recommended dosage.
Disclaimer: This information is intended for general knowledge and information purposes only, and does not constitute medical advice. Always consult a qualified healthcare professional for any health concerns or before starting any new supplements or dietary changes.
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