Which vitamins are in the B complex?
Speaking of vitamins B, actually we’re talking about B complex. It includes the following Vitamins:
B1 (thiamine). Significant thing is that helps with the creation of energy in the body. Have effect on the working of the nervous system, heart and other muscles.
B2 (riboflavin). This vitamin is essential for maintaining good vision, helps the creation of red blood cells, keeps the immune system strong and have effect on the normal functioning of the nervous system.
B3 (niacin). Improves blood circulation and reduces the level of bad cholesterol. It also assists in maintaining healthy skin.
B5 (Pantothenic acid). It is significant for having a healthy skin, affect the work of the nervous system and helps with stress.
B6 (piridoksin). Helps with decomposition of proteins and maintains healthy nervous system.
B7 (biotin). Helps to normalize the level of sugar in diabetics. Strengthens nails and keep the hair healthy.
B9 (folic acid). Helps with stress and fatigue. Participates in creation of DNA and improves the blood.
B12 (kobolamin). Increases the appetite and helps in the prevention of anemia.
Why are the B vitamins necessary?
Each of the mentioned vitamins have its own unique biological role in the body. But these vitamins as a group have much in common. They act together in the body, as a complex and many of them are included in the same foods.
Vitamins B are used in almost every part of the body as co-enzymes (key components of enzymes). They are particularly important for maintaining healthy nerves, skin, hair, eyes, mouth and liver. They also help with the combustion of carbohydrates, which produces glucose. That gives energy to the body.
Different studies find new features of B vitamins. Thus, it is demonstrated that B complex has a major role for the normal functioning of the nervous system. Experts believe that the consumption of larger amounts of B vitamins help in treating milder forms of depression, anxiety, irritability and poor memory. Many doctors use higher than recommended doses of B complex for successful treatment of schizophrenia and other mental disorders.
How to know if you do not consume enough vitamin B?
As already mentioned, vitamin B is complex of different vitamins, so the symptoms of their lacking vary.Some of the symptoms are:
Loss of appetite;
Defects in the developing fetus in pregnant women.
To this date, there is no known case of overdose with vitamin of the B group. But before you start consuming large quantities, consult a doctor.
Which foods are rich in vitamin B?
B vitamins can be consumed through various supplements such multivitamins. But experts advise to consume vitamin B through the food.
B vitamins are included in most grain foods like wheat, rice, oats, rye and also in the liver. It is also found in vegetables with green leaves, the meat of domestic birds, fish, eggs, fruit and nuts.