8 Vitamin B Faces?

B vitamins

 

Did you know there are eight different types of B vitamins?

 

It's important to know the benefits of each type of vitamin, rather than just taking them blindly.

 

Let's take a look at the benefits of each type of B vitamin.

 

 

 

1. B vitamins

B vitamins are nutrients that help your body metabolize carbohydrates, proteins, and fats, preventing fatigue from building up and producing energy.

 

Active B vitamins are absorbed by the body more rapidly, so they improve fatigue symptoms more quickly. Active vitamins are also better absorbed into the intestines and have higher blood levels than inactive vitamins. They are also better transported to muscles and nerves.

 

 

 

 

2. B Vitamin Benefits

There are eight types of B vitamins, from B1 to B12, and the benefits of each vitamin are as follows

 

■ Vitamin B1 (thiamine): Promotes energy metabolism, including carbohydrates.

 

■ Vitamin B2 (riboflavin): Involved in protein (amino acid) and fatty acid metabolism, and helps with canker sores, migraines, and eye strain.

 

■ Vitamin B3 (niacin): Reduces cholesterol levels and is involved in energy production.

 

■ Vitamin B5 (pantothenic acid): involved in the targeting of amino acids, fats, and carbohydrates and improves stress.

 

■ Vitamin B6 (pyridoxine): involved in protein metabolism, hemoglobin synthesis, and high doses can cause neurotoxicity.

 

■ Vitamin B7 (biotin): good for hair, nails, and skin; involved in the metabolism of fats, cholesterol, amino acids, and carbohydrates; produces hormones.

 

■ Vitamin B9 (folic acid): involved in the creation and maintenance of DNA, red blood cell production, and is essential during early pregnancy and is involved in the formation of the fetal nervous system.

 

■ Vitamin B12 (cobalamin): involved in the production of blood cells, prevention of anemia, maintenance of nerve function, and metabolism of folic acid and carbohydrates.

 

 

 

3. B Vitamin Deficiency Symptoms

The symptoms of vitamin B deficiency are listed below for each type of B vitamin.

 

■ Vitamin B1 (thiamine): Fatigue, beriberi, weakness, nerve pain, edema, and weakness can occur.

 

■ Vitamin B2 (riboflavin): inflammation of the mouth and tongue, and eye problems.

 

■ Vitamin B3 (niacin): may cause weight loss, vision problems, cramps, diarrhea, red spots on the skin, and mental disorders.

 

■ Vitamin B5 (pantothenic acid): may cause fatigue, vomiting, and sleep disturbances.

 

■ Vitamin B6 (pyridoxine): may cause headache, anemia, vomiting, tongue soreness, and depression.

 

■ Vitamin B7 (biotin): may cause dermatitis, growth arrest.

 

■ Vitamin B9 (folic acid): anemia, depression, and stunted growth may occur.

 

■ Vitamin B12 (cobalamin): pernicious anemia may occur.

 

 

 

 

4. Food sources of B vitamins

Foods that contain B vitamins include meat, eggs, mushrooms, milk, legumes, dairy products, and green vegetables.

 

■ Bananas

 

Bananas are high in B vitamins, which help fight fatigue by inhibiting the harmful lactic acid produced by the body. They are also rich in vitamin C, dietary fiber, and potassium, and 74% of their flesh is water, making them a diet food.

 

■ Tomatoes

 

Tomatoes are a particularly good source of vitamin B6. They are high in fiber, which aids digestion, and vitamin K, which helps with osteoporosis. They also reduce the risk of prostate cancer in men and protect the skin from UV rays.

If you sprinkle sugar on your tomatoes for sweetness, it can interfere with the absorption of B vitamins, so it's best to sprinkle them with a pinch of salt or drizzle with olive oil.

 

■ Spinach

Spinach contains nutrients like vitamin B2, vitamin B9, vitamin C, iron, calcium, and magnesium.

Eating foods rich in vitamin B12, such as clams, oysters, eggs, and milk, along with spinach, can help prevent arteriosclerosis and cardiovascular disease. Also, when blanching spinach, make sure to blanch it quickly, as prolonged boiling in water destroys the vitamins.

 

■ Walnuts

Walnuts contain vitamins B1, B5, and B6, which energize the body and improve memory and cognition. They're also rich in omega-3 fatty acids and antioxidants.

 

 

 

5. B Vitamin Side Effects

While high doses of B vitamins are generally not associated with many side effects, there are a few that can occur.

 

■ You may experience stomach discomfort or hot flashes after taking B vitamins. This discomfort is common with high doses of vitamin B3 (niacin), which can also cause changes in sugar levels, muscle pain, and worsening of gout.

 

■ There are reports that high doses of B6 (pyridoxine), B9 (folic acid), and B12 (cobalamin) can more than double the risk of heart disease and stroke in diabetics with kidney disease.

 

■  A famous study reported that long-term use of B6 (pyridoxine) and B12 (cobalamin) in men who smoke increases the risk of lung cancer.

 

 

 

6. Closing thoughts

Our bodies don't make B vitamins on their own, so we need to get them from outside sources to stay healthy. If your body is deficient in B vitamins, it's best to supplement with a high B vitamin product along with B vitamin-rich foods.

Among the B vitamins, vitamin B12 has gotten a lot of attention. Vitamin B12 is involved in cell division, the production of DNA, RNA, and blood, and plays an important role in the metabolism of nerve tissue. It's also been linked to cardiovascular disease, Alzheimer's, depression, and cancer.

 

The following article provides a quick overview of vitamin B12 and its benefits.

 

Vitamin B12 Quick Check

 

Vitamin C and Vitamin D are also essential vitamins, and the following articles explain their benefits and how to take them.

 

※ Check out the benefits of vitamin C

 

Check out the benefits of vitamin C

 

※ Learn about the benefits of vitamin D

 

Learn about the benefits of vitamin D

 

So far, we've covered the B vitamins.

 

Thank you.

 

Vitamin B

 

References : Nutrition and Food to Fight Viruses by Kyungchul Kim and HaeYoung Kim, Can I Take This Medicine? by Yeri Kwon