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Wednesday, September 9, 2020

WHAT IS VITAMIN B

                                  WHAT IS VITAMIN B

                                                                        

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WHAT IS VITAMIN B : B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism.Though these vitamins share similar names,they are chemically distinct compounds that often coexist in the same foods.
    There are eight B vitamins - collectively called B-complex vitamins. They are thiamine(B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12).


VITAMIN B IN FOOD

B-group vitamins are needed to help the body to use the energy -yielding nutrients (such as carbohydrates fat and protein)for fuel. Other B-group vitamins are needed to help cells to multiply by making new DNA
    Even though the B-group vitamins are found in many foods, they are water soluble and are generally quite delicate.They are easily destroyed,particularly by alcohol and cooking.

    The body has a limited capacity to store most of the B- group vitamins (except B12 and folate, which are stored in the liver).A  person who has a poor diet for a few months may end up with B- group vitamins deficiency. For this person, it's important that adequate amounts of these vitamins be eaten regularly as part of a well-balanced, nutrients diet.

NECESSITY OF B VITAMINS


    B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body,B-vitamins have a direct impact on your energy levels, brain function and cell metabolism. Vitamin B complex helps prevent infections and helps support or promote.
   Vitamin B complex helps to prevent infections and helps support or promote:
* Cell health
* energy levels
* good eyesight
* growth of blood cells
*  healthy brain function
* healthy appetite
* good digestion
* muscle tone
* cardiovascular health
* hormones and cholesterol production

All B vitamins are water soluble, meaning that the body does not store them.

  Vitamin B12 and especially important vitamin for maintaining healthy nerve cells, and it helps in the production of DNA and RNA, the body's genetic material. Vitamin B12 works closely  with vitamin B9, also called folate or folic acid to help make red blood cells and to help iron work better in the body. Folate and B12will work together to produce S-adenosylmethionine (SAMe), a compound involved in immune function and mood.

   Vitamin B12 ,B6 and B9 work together to control blood levels of the amino acid homocysteine.High levels of homocysteine are associated with heart disease. However,researchers are not sure whether homeo size testing is a cause of heart disease or just a marker that indicates someone may have heart disease.

    It is rare for young people to be deficient in vitamin B12,but it is not uncommon for older people to be mildly deficient. This may be because their diets are not as healthy, or because they have less stomach acid, which the body needs to absorb B12.
    Low levels of B12 can cause a range of symptoms including:
••Fatigue
••Shortness of breath
••Diarrhoea
••Nervousness
•• Numbness
••Tingling sensation in the fingers and toes.
Severe deficiency of B12 causes nerve damage.

IN WOMEN:

   B-vitamins are especially important for women who are pregnant and breastfeeding. These vitamins aid in fatal brain development as well as reduce the risk of birth defects.
   And for expectant mothers B vitamins may boost energy levels,ease nausea,and lower the risk of developing pre-eclampsia.

IN MEN:

  B-vitamins are though to increase testosterone levels in men, which naturally decrease with age. They may also help men build muscle and increase strength. However human studies confirming these claims are lacking.

  Each of these essential Vitamins contributes to your overall bodily function.

BEST FOOD SOURCES OF VITAMIN B


Get all 8 vitamins from a variety of foods:

1. Whole grains ( brown rice bailey, millet)
2. Meat (red meat,  poultry ,fish)
3. Eggs and dairy products (milk ,cheese)
4. Legumes ( beans, lentils)
5. Seeds and nuts (sunflower seeds, almonds)
6. Dark, leafy vegetables ( broccoli ,spinach Kai lan)
7. Fruits (citrus fruits, avocados, banana)

VITAMIN B VEGETABLES


While animal based foods like fish, eggs and dairy products are great sources of B vitamins.You can still get your daily dose from plant-based sources also with veggies like
1. Asparagus 2.Broccoli 3.Brussels sprouts
4. Collards 5.Greenpeas 6.Edameme 7.mustard greens 8.romaine lettuce 9.spinach 10. turnip greens

HOW MUCH VITAMIN B COMPLEX DO YOU NEED

The recommended daily intake is almost same for men and women, which is
B1--- 1.1mg (milligrams)
B2--- 1.1mg(women) ,1.3mg(men)
B3--- 14 mg(women) ,16 mg(men)
B5--- 5 mg
B6--- 1.3 mg
Biotin--- 30 mcg (micrograms)
Folic acid--- 400 mcg
B12--- 2.4 mcg.

    For example (adults under age 50) , if you ate 2 eggs for breakfast (1.2 mcg of B12), 3 ounces ( 85 grams)of tuna for lunch ( 2.5 mcg of B12),and 3 ounce (85 grams) of beef for a dinner (1.4 mcg of B12) you would consume more than double your daily B12 needs.
 
  Therefore supplementing with B12 is not recommended for healthy people in this age group.
  however ,if you have any of the factors described above that interfere with vitamin B12 intake or absorption, you may want to consider taking a supplement.

BENEFITS OF B VITAMINS:


There are 8 different kinds of B vitamins,all of which your body needs stay healthy and function properly.

1. VITAMIN B1 is also known as thiamine.This vitamin is absorbed by your small intense and is found in many animals meats like pork and trout. Thiamin is used to support healthy cell growth and development.

2. VITAMIN B2 is also known as riboflavin, is mostly found in organ meats and green veggies like asparagus and broccoli. Riboflavin is important for cell growth but also helps your body turn food into energy.

3. VITAMIN B3 also known as niacin, it helps convert food into energy and helps with cell health.

4. VITAMIN B5 ( aka pantothenic acid) helps your body absorb and process fatty acids.

5. VITAMIN B6 is responsible for more than hundred reactions in the body.Mostly,though this vitamin is responsible for protein metabolism.

6. VITAMIN B7 (aka biotin) helps your body process amino acids and carbohydrates.

7. VITAMIN B9 or folate is often found in dark leafy greens.Folate helps your body to form red blood cells and is especially crucial in early pregnancy.

8. VITAMIN B12 is mostly found in poultry, meat and fish.This vitamin helps support to proper nerve function and red blood cell formulation.

VITAMIN B DEFICIENCY: SYMPTOMS AND CAUSES OF LOW VITAMIN B LEVELS

Here are the signs and symptoms of vitamin B deficiency

VITAMIN B6 DEFICIENCY:

   Signs of B6 deficiency include:
  • Getting sick from infections more often (because B6 helps support your immune system)
  • Getting cracks or sores in the the skin around the corners of your mouth for a swollen and sensitive tongue.
  • Fatigue.
  • A feeling of  numbness or tingling in your hands and feet ( this is known as "paresthesias")
  • Depression, anxiety and /or irritability.
  • A red, itchy rash - often oily or flaky - that usually appears on the upper body or face. Small areas of your skin might also swell, resulting in white patches.
  • Convulsions.
  •  Decreased alertness.

VITAMIN B9 DEFICIENCY:

Signs of vitamin B9 deficiency include:
  •  Fatigue.
  •  More grey hair.
  •  mouth sores.
  •  A swollen tongue.
  •  weakness
  •  shortness of breath
  •  pale skin
  •  irritability.

VITAMIN B12 DEFICIENCY:

Signs of vitamin B12 deficiency include:

  • A feeling of numbness or tingling in your hands and feet
  •  A smooth appearing tongue.
  •  fatigue
  •  weakness
  •  mouth sores
  •  mood changes
  •   blurry vision
  •   loss of breath
  •  dizziness
  •  pale skin.
CONCLUSION: VITAMIN B12 might help protect against chronic disease and neural tube defects, but more research, particularly in the area of nutritional genomics is needed to determine how VITAMIN B12 might augment the benefits of folic acid.
Most of these vitamins can't be stored by the body and must be consumed regularly in the diet.

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