Do you know what B vitamins are and their importance to the body? The B complex is a set of water-soluble vitamins known as B1, B2, B3, B5, B6, B7, B9, and B12.
To learn more about these substances, continue reading below and check out their functions, which foods are present in abundance, and the symptoms caused by their lack.
What Are B Vitamins For?
B vitamins generally promote health as a whole, as they act in fundamental processes of the body, such as cell production and metabolism.
In addition, at adequate levels, they directly contribute to the feeling of well-being, mood, and energy. On the other hand, the lack of them is associated with excessive tiredness and even mental disorders.
In addition, these vitamins favor the growth of red blood cells, vision and brain function, digestive, hormonal, and cardiac systems, as well as regulate appetite and the functioning of nerves and muscles.
What Are The B Vitamins?
Vitamin B1
Also known as thiamine, it acts on the nervous and immune systems and is essential for good eye health and the proper functioning of metabolism.
The recommended daily intake is 1.2 mg for men and 1.1 mg for women, considering people aged 18 and over.
Vitamin B2
It is also part of the B vitamins and can be called riboflavin. It acts as an antioxidant and helps metabolism to function correctly.
Generally speaking, adults’ recommended amount of vitamin B2 per day varies between 1.1 mg and 1.3 mg.
Vitamin B3
Vitamin B3, or niacin, has antioxidant action and is essential for good brain health. It still acts in the production and repair of cell DNA and metabolism.
To avoid deficiency, on average, it is necessary to ingest between 14 mg and 16 mg of vitamin B3 per day.
Vitamin B5
Like the other B vitamins, B5 — also known as pantothenic acid — is involved in the body’s metabolizing nutrients.
In addition, it acts in hormone production and regulates cholesterol levels. On average, an adult person needs 5 mg of the substance daily.
Vitamin B6
Among the B vitamins, B6 is one of the most important. After all, it participates in numerous reactions, especially in absorbing nutrients such as proteins, carbohydrates, and lipids.
Daily intake of this substance for adults should be between 1.3 mg and 1.7 mg.
On the other hand, if you have a disability, see a doctor so he can recommend how to replace it.
Vitamin B7
Vitamin B7, or biotin, acts during the process of carbohydrate and lipid metabolism and cell production.
Daily intake of this vitamin should be 30 mcg for adults. During the breastfeeding period, a woman needs to ingest a little more, about 35 mcg per day.
Vitamin B9
Many people know about vitamin B9 because of its importance for a healthy pregnancy. However, it – also called folic acid – acts in the process of cell renewal and favors the functioning of the immune system.
Generally speaking, adults should consume 400 mcg of vitamin B9 per day. However, pregnant and breastfeeding women must ingest between 100 and 200 mcg more or as directed by a doctor.
B12 Vitamin
Well known, vitamin B12 is essential for the production of red blood cells and neurological and hormonal function. As with B9, it is also necessary during pregnancy.
On average, adults should consume 2.4 mcg of vitamin B12 per day. Pregnant or breastfeeding should eat more, around 2.6 mcg and 2.8 mcg.
What Foods Are Rich In B Vitamins?
After knowing which B vitamins are, it is essential to know which foods are rich in this type of substance. Check out the list of each of them below.
- Milk has a high concentration of vitamins B1, B3, B6, and B12.
- Cheese: Like milk, cheese is an excellent source of B vitamins, especially ricotta.
- Eggs: It is one of the most decadent foods in vitamin B. The yolk, in particular, has a high concentration of B12.
- Liver: The liver is another source of B vitamins. To give you an idea, 100 grams of the chicken liver has almost 10 mg of vitamin B3.
- Salmon: In addition to being a source of good fats, salmon has type B vitamins, especially B3.
- Banana: Banana is one of the fruits with the highest concentration of vitamin B, especially B6.
- Avocado: although it has a smaller amount than the banana, this fruit has vitamins B1, B2, B3, and B6 in its composition.
- Chickpeas: This is a grain rich in protein and B vitamins such as B1, B2, B3, and B6.
- Spinach: Besides being a source of type B vitamins, spinach still has calcium and more minerals.
- Carrots: Known to have reasonable amounts of vitamin A, carrots still provide B vitamins and fiber.
- Sweet potatoes: Finally, sweet potatoes are another source of B vitamins, calcium, and potassium.
Symptoms Of Lack Of B Vitamins
In some instances, an inadequate and nutrient-poor diet can cause the body to lack B vitamins. Some of the most common signs are:
- Fatigue and weakness
- Irritability and mental disorders
- Skin, nail, and hair problems
- Nausea, diarrhea, constipation, or abdominal pain.
In addition, certain diseases, habits, or conditions impair the absorption of vitamin B in general. People diagnosed with cancer, celiac disease, anorexia, or hypothyroidism may be deficient in the substance.
Excessive consumption of alcohol and cigarettes can also result in a lack of type B vitamins, including other nutrients.
Also Read: Vitamins And Their Function In Your Body