What is Vitamin B complex and Vitamin B complex benefits
Speaking of B vitamins actually we are talking about Vitamin B complex. Following vitamins are included:
B1 (thiamine). Important for the creation of energy in the body. Operation of the nervous system is affected, some muscles and heart.
B2 (riboflavin). This vitamin is important for maintaining good vision, the creation of red blood cells, maintain a normal functioning of the nervous system and maintain a strong immune system.
B3 (niacin). It improves blood circulation and lowers bad cholesterol. It also helps in maintaining healthy skin.
B5 (pantothenic acid). Important for maintaining healthy skin, affect the nervous system and helps with stress.
B6 (pyridoxine). Assists in the breakdown of proteins and maintains the health of the nervous system.
B7 (biotin). It helps to normalize blood sugar in diabetics. It strengthens nails and maintain healthy hair.
B9 (folic acid). Helps with stress and fatigue. Participate in the creation of DNA and enhances blood.
B12 (cobalamin). It increases appetite and helps in the prevention of anemia.
Why do we need vitamin B?
Each of the aforementioned vitamins has its unique biological role in the body. These vitamins have a lot in common as a group. They act together in the body as a complex and many of them are represented in one and the same food.
B vitamins are used in almost every part of the body as coenzymes (key components of enzymes). They are particularly important for maintaining healthy nerves, skin, hair, eyes, liver and mouth. They assist in burning carbohydrates, which creates glucose.Also it gives energy to the body.
Various studies find new features of B vitamins. Thus, it is proven that the B complex has a huge role in the normal functioning of the nervous system. Doyens believe that the introduction of large amounts of B vitamins help in the treatment of minor forms of depression, irritability, anxiety and poor memory. Many doctors use higher than recommended doses of B complex for successful treatment of schizophrenia and other psychiatric disorders.
How to recognize vitamin B deficiency symptoms?
As already mentioned, vitamin B is complex of different vitamins, so the symptoms of lack are different. Some of these symptoms include:
- Loss of appetite
- Abdominal pain
- Muscle cramps
- Hair loss
- Defects in developing fetus in pregnant women
To date there are no known cases of overdose with vitamin B group. But before you start to consume larger quantities,you should consult a physician.
Foods rich in vitamin B
B vitamins can enter through various additive like multivitamins. But experts advise to receive this vitamin through the food.
B vitamins are present in most of the cereal grains such as wheat, rice, oats, rye and liver,and in vegetables with green leaves, meat from domestic fowl, fish, eggs, nuts and beans.