Vitamin B complex
Vitamin B complex is a group of vitamins dissolved in water, and although it and other vitamins do not contain energy, but the body will lose energy without them, these vitamins help the body to obtain the energy found in carbohydrates, fats and proteins, where many vitamins B (Thiamine, riboflavin, niacin, pantothenic acid, and biotin) as adjuvants to certain enzymes that release energy. Vitamin B6 helps enzymes that metabolize amino acids. Vitamin B12 works with folic acid C) the division and proliferation of cells, such as red blood cells, and lining cells of the digestive system, and these vitamins are dependent on each other and overlap their functions and sources, where it is rare to get a deficiency in one of them separately.
Where vitamins b
In this section we will discuss the most important features of both vitamins and their main locations.
Vitamin B1
Vitamin B1 or the so-called thiamine plays a key role in the energy representation of all cells in the body, especially the energy in carbohydrates. Vitamin B1 is found in the liver, yeast, whole grains such as brown rice and fortified grains. It is found in medium amounts in most nutritious foods, Long-term cooking, large amounts of water (such as boiling), and loss of thiamine, and loss of oxidation and ionizing radiation. This vitamin occupies a special place in the membranes of neurons, and therefore has functions in the nerves and tissues that respond to them, such as muscles. The lack of thiamine is due to malnutrition, not eating enough calories or relying on empty calories such as those found in alcohol, and lead to lack of this vitamin to the disease called “Berry Berry”, a disease affects the nervous system and heart and other muscles, causing Heart failure, muscle weakness, loss of appetite, loss of appetite and loss of weight, and impaired short-term memory.
Vitamin B2
Vitamin B2 or riboflavin, such as thiamine, acts as a catalyst in many enzymes that release energy from nutrients (carbohydrates, fats and proteins) in all cells of the body. It also contributes to the protection of antioxidants, and is deficient in association with other nutrients, Vitamin B2 is found in high levels in milk and dairy products such as milk and cheese. It is also found in large amounts in the liver because of its association with proteins in food. Whole grains and grains, such as bread, are good sources of food because they are often eaten. If you look at food sources in terms of nutrient density versus calories, vegetables such as broccoli, asparagus and green leafy vegetables, such as spinach, can be considered good sources.
Radovalvin is used to destroy riboflavin, so milk is sold in crates or dark plastic cans. In contrast, it is not affected by the heat of cooking, but like other water-soluble vitamins, it can be lost if large amounts of water are used in cooking.
Vitamin B3
Vitamin B3 or Niacin plays an important role in many metabolic reactions in the body, most notably the reactions of glucose, fat and alcohol. Vitamin Niacin is characterized by the body’s ability to synthesize amino acid tryptophan. Protein intake, therefore, The most important sources of food include milk, eggs, meat, fish, poultry, whole grains, and fortified grains, such as fortified bread, nuts such as peanuts, and all foods Protein, and is abundant in mushrooms, asparagus and green leafy vegetables for their calorie content. Niacin is resistant to heat and storage compared to other vitamins dissolved in water, but can also be lost in cooking water.
Vitamin B6
Vitamin B6 is found in three forms: pyridoxal, pyridoxine and pyridoxamine, a very important vitamin that enters many vital functions and is especially important in the process of amino acid formation. It enables the body to form non-essential amino acids and plays an important role in urea The conversion of amino acid tryptophan to niacin or the neurotransmitter serotonin, and plays an important role in the formation of hemoglobin and thus in the manufacture of red blood cells, the formation of nucleic acids (DNA and RNA) and lecithin. Many recent studies point to its role in cognitive and immune functions and in the activity of steroid hormones, and this vitamin differs from the rest of the vitamins dissolved in water, the ability of the body to store it in large quantities in muscle tissue.
Vitamin B6 deficiency causes a decrease in the composition of major neurotransmitters. It also causes an accumulation of abnormal compounds in the brain produced by the representation of tryptophan. The symptoms manifest in the form of depression and confusion. These symptoms then develop into abnormal brain waves and convulsions. In the skin and poor in the blood and depressed, and in turn lead to high amounts of it, such as that can be taken to treat some cases that believe that vitamin B6 addresses the damage to the nerves may be irreversible, and can show the toxicity of this vitamin from eating 2 grams a day for Two months or more, a m Presence in many food sources, where is the meat, poultry, fish, legumes, fruits and non-acidic, fortified cereals, and confiscated his liver high.
Vitamin B12
It is known as the cobalamin. Both vitamin B12 and folate are based on each other, each requiring the other to turn into its active form and function. Therefore, the composition of DNA, RNA and the re-synthesis of amino acid (methionine), cell division and proliferation, Vitamin B12 and folate. Vitamin B12 also protects the sheath surrounding nerve fibers and contributes to their growth. It also plays a role in the representation of bone cells. Vitamin B12 deficiency is usually deficient in absorption (for lack of hydrochloric acid or internal factor) and not because of low intake of food sources. Pernicious anemia, a major hemolytic anemia, is similar to that caused by folate deficiency. We note that folate function is impaired by vitamin B-12 deficiency. Anemia is caused by folate deficiency, but the anemia caused by vitamin B12 deficiency is different from that caused by folate deficiency due to neurodegenerative disorder that can lead to paralysis in its very advanced stages.
The presence of vitamin B12 in foods is limited to animal sources such as meat, poultry, fish, milk, cheese and eggs. Sometimes, some types of grains are fortified with it, and bacteria in the digestive system manufacture it. This fabrication is not absorbed. Vitamin B12 turns inactive and ineffective when exposed to microwave radiation, and like other water-soluble vitamins, it leaks into cooking water and is therefore lost in water-based cooking methods such as saline.
Biotin
Biotin also acts as a catalyst for enzymes in energy reactions, in the manufacture of glucose from sources different from carbohydrates such as amino acids or glycerol, and in the formation of fatty acids, and is rare in the lack of this vitamin and causes lack of skin rash, and peel the skin around the eyes, nose, mouth, Hair, and neurological disorders, such as: depression, feeling numb in the limbs. Biotin is found in a large number of foods, including egg yolks, whole grains, meats, soybeans, fish and milk, and can be obtained in sufficient quantities once food is diversified. The bacteria in the digestive system can also manufacture biotin, The amount of ATI is absorbed is small and insufficient.
Pantothenic acid
Pantothenic acid plays a role in more than 100 different steps in the formation of lipids, neurotransmitters, steroid hormones, and hemoglobin because of its role as part of the coenzyme A synthesis, which is important in energy representation, This vitamin, but the lack leads to failure in all organs of the body, and include symptoms of fatigue, and pain in the digestive system, and some neurological imbalances. As for its food sources, it is found in a wide range of foods. Regular diets provide for the needs of pantothenic acid, which is present in high amounts in veal, poultry, meat, whole grains, potatoes, tomatoes and broccoli, but pantothenic acid is easily lost in Food production, such as milling and canning.
Folic acid
Folate, in its active form, acts on the transport of monoclonal compounds, thus helping to convert vitamin B12 into one of its active forms. It also works on the formation of DNA and is therefore important in the process of cell division and proliferation. In the regeneration of cells, especially fast-dividing and regenerative cells such as: lining cells of the digestive system, in the formation of red and white blood cells, in fetal development and prevention of neural tube defects, and has a role in the prevention of some cancers, Heart and arteries, Bone loss of bone, and high fracture risk. The lack of folate causes anemia, which is characterized by large-scale aromatic hemoglobin containing hemoglobin, symptoms of general weakness, fatigue, headache, confusion, tongue and redness.
Folate is especially found in legumes and vegetables, especially green leafy vegetables. It is found in fortified grains, seeds and liver, and folate is rapidly affected by heat and oxidation.