Vitamin B
Vitamin B is one of the most important nutrients to maintain the body’s activity and the health of the cells. It is one of the vitamins that dissolves in water. It is one of the most important vitamins that the body needs mainly. It must be obtained from food. Its nutritional sources vary according to its type. Vitamin B1 and B2 are found in vegetables and fruits, while vitamin B7 and B9 are found in fruits and vegetables. Vitamin B12 is found in milk and meat. Vitamin B6 is found in legumes and bananas, along with meat and dairy products.
Vitamin B plays an essential role in maintaining the health of cells in the body. Not all types of vitamin B play the same role, and they do not all come from the same foods. Some may exist in meat and others in fruits and vegetables. To avoid the lack of these vitamins, as the lack of lead to many health problems, which vary depending on the type of vitamin B, which suffers from a deficiency, and pregnant women as well as older people to a larger amount of some types of vitamin B.
Benefits of vitamin B for hair
- Vitamin B2 is primarily responsible for the metabolism of proteins, carbohydrates and fats. It is beneficial for hair and prevents its fall. This vitamin is called riboflavin. Although this vitamin deficiency is rare, it may occur in alcoholics and people with malignant tumors. Suffer from hyperthyroidism, or in the elderly.
- Vitamin B5, which is used in the manufacture of many hair care products and skin, which increases the gloss of hair and strength, it also prevents hair loss and protects the scalp from irritation.
- Vitamin B6 plays an important role in the health of hair and skin as well, as it promotes hair growth and is a deficiency of the problem of skin disease leads to slow hair growth process, making hair light.
- Vitamin B7 This vitamin, known as biotin, helps to increase the production of fatty acids in the body and promote cell tigers, which is important for the health and growth of both hair and nails. There may be a lack of biotin in people who take long-term vein therapy, In addition, excessive intake of raw eggs, ie raw eggs, can cause biotin deficiency, especially if eaten for long periods of time, which may be weeks or years. In eggs there is a protein that prevents the absorption of biotin over time.
The importance of vitamin B for health
The importance of vitamin B complex in the regulation of metabolism, in addition to the preservation of the nervous system, which is also one of the vitamins important for the skin as well as hair, for example, vitamin B12 helps to strengthen the hair and make it healthier, and causes the lack of white hair Early age, any persons under thirty years old.
Sources of Vitamin B
The following are the most important dietary sources of vitamin B:
- Fish is one of the most important sources of vitamin B. Salmon, trout and tuna are considered the most fish that contain this vitamin.
- Vegetables, mainly spinach and potatoes.
- Fruits, such as avocados, pomegranates, melons and some kinds of berries.
- Cereals and legumes, such as lentils, beans and soybeans.
- Meat of all kinds, such as poultry, mutton and beef.
- Dairy products of all kinds.
- eggs.
- Whole grains such as wheat.
- Sesame seeds.
Vitamin B deficiency
Vitamin B deficiency leads to many health problems. Therefore, the level of this vitamin should be examined to describe the person’s nutritional supplements to compensate for the deficiency of this vitamin. However, eating supplements in general may increase hair loss, so it is not recommended to take them until after Defining a vitamin that a person suffers from is the best, most healthy and healthy diet, and balanced body gives the calories and protein needed for good health and good hair as well.
Signs of vitamin B deficiency
The most important signs of vitamin B deficiency:
- Dry skin and itching, especially in the area around the mouth.
- Headaches.
- The appearance of dandruff.
- The appearance of white hair at an early age.
- Neurosis and intense emotion.
- Fatigue and fatigue.
- Nail fragility.