Why B vitamins are needed
Why B vitamins are needed
Complex of vitamins of group B is a combination ofeight vitamins, which act in coordination with each other to maintain human health. Vitamins of group B refer to water-soluble compounds, they are not preserved in the body and are excreted together with urine. Therefore, it is important to maintain regular intake of vitamins and avoid the occurrence of their deficiency.
Instructions
1
Vitamin B1, or thiamine, plays an important role inprocesses of carbohydrate metabolism. Deficiency of thiamine leads to avitaminosis. Muscle weakness, leg cramps and heart swelling are typical symptoms. It helps to improve digestion, increases the cognitive ability of the person, and also has a regulating effect on the nervous system. The recommended intake of vitamin B1 for adults is about 1.5 mg per day. Brewer's yeast, liver, green leafy vegetables, peas, beans, oats, bran cereals, sunflower seeds, sesame seeds are sources of thiamine.
2
Riboflavin, or vitamin B2, is necessary forulceration of mouth ulcers, lips and tongue. Its deficiency leads to angular stomatitis, or cheilosis, which is characterized by cracks, crusts at the corners of the mouth and sores in the tongue. Sensitivity to light is another symptom of vitamin B2 deficiency. Riboflavin improves the metabolism of fats, proteins and carbohydrates. The recommended daily dose of vitamin is 1.3 mg. Milk, mushrooms, liver, green leafy vegetables, pasta, bread, cereals, meat and liver are rich in vitamin B2.
3
Nicotinic acid, or vitamin B3, alsoknown as vitamin P or PP. The advantage of vitamin B3 is that it helps lower cholesterol, thereby reducing the risk of developing atherosclerosis. Its lack leads to pellagra, typical symptoms of which include: tongue edema, insomnia, diarrhea, confusion and irritability. The recommended daily intake of vitamin B3 is 14-18 mg.
4
The daily requirement for vitamin B6, alsoknown as pyridoxine, is 1.3-2 mg per day. It is involved in the formation of red blood cells, the utilization of fats and the metabolism of amino acids. Spinach, bananas, avocados, whole grains, bread and liver: rich sources of vitamin B6. Anemia, skin diseases, the formation of kidney stones and seizures are the result of its deficiency. Vitamin B7, or biotin, promotes the release of energy from carbohydrates. The daily requirement of the body for biotin is 1.3-2 mg.
5
Folic acid, or vitamin B9, is involved information of hemoglobin. Vitamin deficiency leads to anemia. For an adult, the daily intake of vitamin B9 is 400 mg. Folic acid is found in large quantities in whole grains, legumes, green onions, spinach, and meat by-products. Cyanocobalamin, or vitamin B12, plays an important role in the formation of red blood cells and the functioning of the nervous system. Vitamin B12 is found in meat, liver, milk and eggs.
