Vitamin B
It is a group of vitamins that are soluble in water, absorbed and stored by the body and need to be found in food and are of great importance to the human body and health, which are 8 types: B1 (Thymanin), B 2 (Rabiplavin), P3 (Niacin), P5 (Pantothenic acid) B6 (peridaxal), B7 (biotin), B9 (folic acid), B12 (copalamin).
confiscation
Meat, poultry, fish, dairy, legumes, yeast, liver, whole grains, leafy vegetables, dates, carrots, vegetables, eggs, mushrooms, nuts and black honey.
Importance of B vitamins
The importance of vitamin B varies by vitamin, and we will show some general points of the importance of vitamins B:
- Maintain healthy hair and skin.
- Important for the nervous system and immunity.
- Helps cells divide and grow.
- Prevention of pancreatic cancer.
- Help the brain to do its functions well.
Symptoms of deficiency and increase
- Vitamin B1:
- Shortness: Constipation, loss of appetite, restlessness, restlessness and poor body balance.
- Excess: It is eliminated by urine and does not cause symptoms.
- Vitamin B2:
- Deficiency: hair loss, stunting, mouth cracks, digestive disorders, and vision problems.
- Excess: It is eliminated by urine, but it is important to pay attention to the amount of this vitamin during pregnancy and lactation because increasing it hurts the child and mother.
- Vitamin B3:
- Deficiency: lead to infection of rheumatism.
- Excess: vomiting, nausea, constipation, headache and irregular heartbeat, and may lead to liver damage.
- Vitamin B5:
- Shortage: Acne.
- Increase: Diarrhea.
- Vitamin B6:
- Deficiency: Depression, high blood pressure, water retention, and anemia may occur.
- Increase: affects the sensory nerve, pain, and muscle imbalance.
- Vitamin B7:
- Deficiency: Neural problems and developmental dysfunction in children.
- Increase: Does not cause any symptoms.
- Vitamin B9:
- Deficiency: may lead to congenital malformations of the fetus when it is lacking in the pregnant mother.
- The increase: affects patients with epilepsy, which is contrary to epilepsy drugs, and may cause spasticity.
- Vitamin B12 deficiency:
- Deficiency: affect the nerves, memory loss in the elderly, and can lead to mania and psychosis.
- Increase: damage to the liver.
Some special cases require more vitamin intake
- In the case of pregnancy and lactation, the mother is recommended to take certain amounts of vitamins important for the development of the fetus and compensate for the deficiency.
- Smokers need some vitamin C vitamins.
- In the case of exercise weight lifting and bodybuilding, the athlete needs vitamins that help him to form the body required and compensate for his continuous effort.
- The need for vitamin B12 in hot weather populations is greater than others.
- When someone follows a strict diet, this leads to a lack of vitamin supplementation due to inadequate intake of food and quantity, which leads to the need for those vitamins so that the lack of them does not lead to health problems.
- Vegetarians who do not eat meat that contain a high proportion of vitamins needed by the body.
- People with certain diseases need some vitamins according to each disease, including: diabetes, fever, and diseases that cause wasting.