an introduction
The human body needs many vitamins and minerals important for the health of organs and the integrity of their functions, which can be obtained from healthy food, and the most important vitamins needed by the body is vitamin B, and there are several types of this vitamin: Thiamin, riboflavin, Niacin, Bantothenic acid, 6 , Folic acid, and vitamin B 12 And are all considered important for the health of the body equally; it helps the growth of the body and to be members of the fetus as it is important for heart health and contribute to the human grant healthy skin and healthy hair, in this topic we talk about the types of vitamin B in detail and their sources and benefits of each of them and the symptoms of deficiency have .
Types of vitamin B
Vitamin B is a vitamin that is present in more than one form. This vitamin has eight types: thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B 6 , Folic acid, and vitamin B 12 , And we will talk about each of these types in detail:
- Thiamine: Thiamine (sometimes called vitamin B1) is found in many nutrients, such as legumes, whole grains, nuts, eggs and meat. This helps the vitamin to convert the glucose in the food to energy to benefit the body, and therefore the lack of thiamine causes many health problems such as feeling numbness in the limbs and weakness of the general muscle and the lack affects negatively on cardiovascular health and the nervous system feel those suffering from Thiamin deficiency movements Involuntary in some muscles, such as the muscles of the eye and may suffer from nerve damage, so it is important to get thiamin from the sources we mentioned in a quantity sufficient for human needs daily.
- Riboflavin: Riboflavin is found mainly in cheese, milk, eggs, leafy vegetables, liver and meat, as well as in whole grain cereals. This vitamin has a great role in obtaining healthy skin, improving vision and energy production to meet the needs of the body. Milk, cheese and riboflavin-containing foods will often suffer from hair loss, inflammation of the eyelids, inflammation of the tongue and mouth, cracking of the face, and the possibility of being allergic to many substances.
- Niacin: Niacin is found in fish, meat, eggs, milk and nuts and helps to improve the nervous system significantly. It also has a positive effect on improving the health of the digestive system. It helps in gaining energy from carbohydrates and fats, which is important for healthy skin. For example, Niacin is an alcohol drink, and not getting enough of niacin causes many health problems such as skin and tongue infections, loss of appetite and diarrhea and may sometimes lead to dementia.
- The pantothenic can be obtained from a variety of sources such as liver, meat, eggs, legumes and yeast. This acid helps in the production of red blood cells and has an important role in obtaining energy from carbohydrates, fats and proteins. The lack of pantothenic leads to gastric disorders and constipation and may cause frequent vomiting and loss of appetite Insomnia and general weakness. Therefore, daily sources of bantothenic should be taken and diversified to avoid these disorders.
- Vitamin B 6 It is found in leafy vegetables, grains, legumes, meat and liver. It can also be obtained from fruits. It helps in the production of red blood cells. It also plays a role in brain growth, so its decrease can significantly affect human health, such as affecting brain growth and other symptoms. Such as depression, insomnia, skin infections and anemia.
- Biotin: Biotin is another type of vitamin B and is of great importance in maintaining the health of the skin and hair, and often people who do not get enough biotin from hair loss significantly and from many problems in the skin.
- Folic acid is important for health from several sources such as leafy vegetables, meat, liver, legumes, citrus and eggs, which is important for the formation of red blood cells that transport oxygen in the blood, and is important for the health of the pregnant, helping to form the nervous system and DNA in the fetus, Folic acid does not eat foods that contain it. The person begins to lose weight, feel tired and have anemia and may lead to fetal abnormalities in the pregnant mother.
- Vitamin B 12 : Animal products are usually the most resistant to vitamin B 12 Meat, eggs, milk and liver all supply the body with vitamin B12, which is very important for children’s health, where it can lead to many health disorders such as anemia, insomnia, tiredness, loss of appetite, depression and sometimes paralysis.
Sources of Vitamin B
There are many foods through which vitamin B can be obtained in different ways, including:
- Red meat, chicken, fish and liver.
- eggs.
- Milk and dairy products.
- Vegetables in their forms, especially paper such as spinach, watercress and lettuce.
- Fruits and especially citrus fruits such as orange, grapefruit and lemon.
- Legumes such as chickpeas, beans and beans.
- Nuts.
- Whole grains.
Vitamin B can also be obtained by taking dietary supplements that often take the form of tablets, but you should consult your doctor beforehand because increasing the proportion of vitamin B is detrimental to your health, especially cardiovascular health and muscle, so it is important to adhere to the dose you specify the doctor.
Importance of vitamin B
Vitamin B is one of the most important vitamins necessary for the health of the body and organs. Not getting enough vitamin B can cause many different health problems. Here are some of the benefits that the body gets when it gets the required vitamin B:
- Vitamin B is important for cardiovascular health.
- Contributes to the formation of red blood cells that transport oxygen in the blood and thus protect the person from anemia.
- Helps the growth of the brain so it is very important for children in particular.
- Maintains the health of the nervous system.
- Is important for the health of the fetus as it contributes to the formation of various organs and can lead to serious problems in the health of the fetus.
- It is important to metabolize and obtain energy from various substances such as carbohydrates, fats and proteins.
- Vitamin B has many aesthetic benefits. It helps to delay the appearance of aging signs and keeps the hair from falling and nails from breaking, so it is often used in cosmetics.
- Helps maintain healthy eyes and a good vision.
- Important for the health of the digestive system.
It is important for the health of the heart, muscles, nervous system and digestive system, as well as its aesthetic effects, so be sure to include its sources in your daily diet such as meat, fish, eggs, fruits and vegetables. You can also take supplements containing vitamin B After consulting the patient, and must be committed to the quantities specified to avoid the risk of increase in vitamin B.