The complex of vitamins should always be present in the human diet. This is especially important in modern society, when it is difficult to find absolutely natural products, and people in the 21st century lead a sedentary lifestyle. A person should receive enough vitamins, since the work of most people is associated with mental activity, and they do not have time for physical activity. In addition, poor ecology contributes to he alth problems. Vitamins enter the body in small doses, but the well-being of a person and the work of all his organs depend on their quantity.
Vitamin B what is needed in the body? What are the consequences of its deficiency? Let's find the answers to these questions together.
Discovery of vitamin B
Vitamin B what is needed in the body? Before answering this question, let's talk about its discovery. This happened in 1912. appearanceVitamin B we owe to the Polish scientist Casimir Funk. After its discovery, it was established that it includes a complex of substances in the composition with a nitrogen molecule. Nitrogenous compounds are B vitamins, each of which has its own number. Each member of the group has its own characteristics, they have much in common.
Taking a vitamin complex is more effective. Vitamin B deficiency is most often associated with poor nutrition.
Vitamin B properties
Vitamin B what is needed in the body? A person receives reserves of vitamin B along with food. The body will not get a larger dose than necessary. It is excreted from the human body in the process of excretion. Stocks of vitamins need to be systematically replenished. Many are faced with a lack of vitamins of this group due to excessive consumption of caffeine, alcohol, nicotine, refined sugars. At risk are people who do not follow the diet, do not adhere to the daily routine, have bad habits. B vitamins are excreted due to antibacterial and anti-tuberculosis drugs. Especially those who are constantly faced with stressful situations need it. Synthesis processes are disrupted in ulcers, gastritis, colitis.
Main purpose
Vitamin B what is needed in the body? It takes part in human metabolism. B vitamins contribute to the normal functioning of the nervous system, the growth and development of cells. Thanks to them, muscles function, energy exchange occurs, nutrients are absorbed,hair grows and does not fall out. They also play a significant role in the formation of immunity.
Vitamin B what does the body need? It is vital for people with great emotional and mental stress, stressful situations, those who have forgotten about proper nutrition. By taking it, we prevent cardiovascular diseases.
If there is not enough B vitamins, then there will be skin problems, slow hair growth.
The B group of vitamins includes several elements. All of them perform different functions and contribute to the normal functioning of a person. However, they should not be abused. They must be taken if prescribed by a doctor. Excess in the body is worse than lack.
Compatibility Issues
Vitamin B1 cannot be used simultaneously with vitamin B6, as thiamine will not be absorbed. The combination of vitamin B12 and B1 increases the risk of allergic reactions. Vitamin B12 contributes to better absorption of vitamin B9.
Vitamin B1
Vitamin B1 what does the body need? Thiamine refers to water-soluble chemical compounds. He was discovered first. The body needs it daily. It must come from food, be synthesized by the intestinal microflora. Its feature is the loss of 1/4 of its nutrients during cooking, especially when it comes into contact with metal. Absorption is reduced by strong alcoholic beverages and foods high in citric acid and carbonic s alts.
Vitamin B1 for whatdoes the body need? It is involved in metabolism at the cellular level. Necessary for the normal functioning of the brain, digestive, endocrine system. It has a positive effect on intelligence and memory. Thanks to him, the muscles of important organs are in good shape. Vitamin takes part in the exchange of genetic information. Thiamine is found in many foods. Most of all it is in cereals and cereals, wholemeal flour, yeast. However, it loses its properties in instant cereals, cereal flakes, muesli. From products of plant origin, nuts, beans, peas, potatoes, cabbage, beets, carrots, radishes, onions, spinach can be distinguished. Vitamin B1 can be found in lean pork, eggs and milk.
The norm of thiamine for an adult is 1-2.5 mg, for a child - 0.5-2 mg. A larger amount is necessary for people working in hazardous industries, smokers, and alcohol abusers. Thiamine is not toxic. In case of an overdose, there will be no danger to life. However, there may be side effects in the form of allergic reactions. In some cases, sweating increases.
Vitamin B1 is prescribed for cardiovascular diseases, impaired metabolism. It is used in diseases of the nervous system, with problems of the digestive system. Indicated for skin problems and visual impairment.
Vitamin B2
Vitamin B2 what does the body need? Riboflavin is a yellow-orange soluble substance, it is involved in the formation of energy. Thanks to him, wounds heal well, iron is absorbed by the body, children grow and develop well, hehas a beneficial effect on the mucous membranes. B2 is also responsible for the condition of the skin. Therefore, it is often called anti-seborrheic.
Vitamin B2 what does the body need? With its deficiency, vision deteriorates, the skin flakes, lips and tongue become inflamed. An anxious and drowsy state appears, dizziness.
During cooking, riboflavin loses a fifth of its beneficial properties. Disintegrates with the participation of ultraviolet rays, during defrosting. You can find vitamin B2 in leafy vegetables, cereals, rose hips, green peas, cabbage. Riboflavin is easily absorbed from eggs, kidneys, liver, fish, milk.
The norm of riboflavin for an adult is 2-6 mg, for a child - 1-3 mg. More vitamin should be taken for anemia, gastritis, liver cirrhosis, eye diseases. There can be no excess of it, the digestive tract prevents this.
Vitamin B3
Vitamin B3 - white powder, soluble in water, the most resistant of the whole group to heat treatment, ultraviolet rays and alkalis. A person receives it from food by synthesizing the amino acid tryptophan.
Vitamin B3 what does the body need? Nicotinic acid is a participant in more than 50 reactions involving enzymes. It is necessary for the formation of hormones. One of its main functions is the release of energy, the activation of carbohydrate metabolism. Niacin contributes to the normal functioning of the brain, it prevents genetic damage. Beneficial effect on the work of the heartvascular system.
Nicotinic acid in sufficient quantities can be found in lean meat, eggs, vegetable oil. There is less of it in green vegetables, herbs, beans, mushrooms. The norm of niacin for an adult is 20-60 mg, for a child - 5-20 mg. Too much vitamin leads to liver problems.
Vitamin B5 what does the body need?
Panthenol is a water-soluble vitamin. It enters the body with food. It is also partly produced by symbiotic bacteria in the gut. Easily destroyed by external stimuli.
Vitamin B5 what does the body need? Pantothenic acid helps break down carbohydrates and fats. Thanks to the production of acetylcholine, the nervous system works without failures. In addition, it promotes wound healing, produces cortisone, forms red blood cells.
Sources of the vitamin are meat, whole grains, bran, chicken, legumes, green vegetables, green tea. The acceptable dose of vitamin B5 is 5-15 mg. Panthenol deficiency is unlikely.
Vitamin B6
These are water soluble chemicals similar to pyridoxine. They get to a person with products, in some cases - in the process of synthesis of symbiotic microorganisms. Temperature resistant, sensitive to light. Lose their properties during heat treatment. Their shortage is most often associated with taking antibiotics.
Vitamin B6 what does the body need? It takes part in the formation of protein, enzymes, blood components, regulatesthe work of the heart. Responsible for the condition of the skin and hair, nails. Due to the deficiency of pyridoxine, atherosclerosis, dermatitis, anemia appear, the protective functions of the body decrease.
Vitamin B6 what does the body need? What products can be used to replenish its reserves? Vitamin B6 can be found in meat, poultry, cereals, potatoes, spinach, cabbage, strawberries, breads, legumes, nuts, citrus fruits. The daily need for pyridoxine is 2-6 mg. An overdose can lead to nervous disorders. Brittle nails, falling hair testify to a lack of vitamin. The person becomes susceptible to infectious diseases. Pyridoxine must be taken in the treatment of antibacterial drugs. Recommended for formula-fed babies, pregnant women.
Vitamin B9
Vitamin B9 what does the body need? Folacin or folic acid has a bright yellow color. Many call it the pregnancy vitamin. Assign it when planning a pregnancy. Expectant mothers need it for the normal development of the unborn child. It is involved in the formation of the neural tube in the first month of fetal life. In addition, vitamin B9 is necessary for protein metabolism, for the production of red blood cells, white blood cells.
Vitamin B9 what does the body need? What products does it contain? Vitamin B9 enters the body from green vegetables, sorrel, lettuce, asparagus, bananas, wheat. A little less of it in egg yolk. 400 mg of folacin should be supplied daily to the body.
Vitamin B12
Cyanocobalamin has a bright red color, water soluble. It is found in large quantities in the liver. During heat treatment, it reduces active properties. A person should receive 3 micrograms of cyanocobalamin per day. Vitamin B12 is found in fish, seaweed. Some of it is found in dairy products. The main task of vitamin B12 is energy metabolism, hematopoiesis. It helps in the absorption of folic acid. With its acute shortage, there will be anemia, problems with mental activity, mental illness.
What does a lack of vitamin B lead to?
Vitamin B1 deficiency is caused by a monotonous diet, eating food that is rich in thiaminase, which destroys it. Thiamine deficiency is very common among alcoholics. In severe cases of vitamin B deficiency, the dreaded beriberi disease occurs, resulting in unpleasant symptoms and damage to the nervous system. A person becomes irritable, does not remember well, experiences shortness of breath, suffers from headaches, peripheral polyneuritis, constipation, edema, appetite decreases, and the heart hurts. Many nervous disorders are associated with a lack of thiamine. This is one of the causes of depression, insomnia.
Vitamin B2 deficiency is evidenced by inflammation of the lips and mucous membranes of the mouth, frequent dermatitis, lacrimation, burning eyes. Lack of riboflavin leads to loss of appetite, headaches, inactivity.
Vitamin B3 deficiency is a frequent occurrence in diseases of the gastrointestinal tract, cardiovascular system, thyroid problemsgland.
Lack of folic acid in a pregnant woman prevents the proper development of the fetus, because of its deficiency, external deformities are possible in a born baby. In men, due to a lack of vitamins, problems with conception are possible. With an acute shortage of cyanocobalamin, there will be anemia, problems with mental activity, mental illness.
With a lack of niacin, memory problems, sleep disorders, pallor of the skin, perverse perception of taste can occur. In severe cases, pellagra disease appears, characterized by damage to the stomach and digestive tract. Possible mental disorders.
