The B vitamins are essential for the proper functioning of our body. Knowing which process everyone participates in and what is the best source to obtain it is undoubtedly an excellent help to follow a balanced diet and live a healthy life.
Vitamins of group B: B1
Vitamin B1 or thiamine is important for maintaining a healthy metabolism. It helps control appetite, good digestion and proper functioning of the nerves. This vitamin B group participates in energy production and the transmission of nerve impulses. It is provided by the consumption of pork or fish, legumes, oats, brewer’s yeast, rice and whole wheat bread, nuts, seeds and grains.
Vitamins of group B: B2
Vitamin B2 or riboflavin is essential for energy metabolism. It contributes to the proper functioning of the adrenal glands, good vision and the maintenance of healthy skin. This vitamin B group is stimulating and antioxidant and is found in grains, lean meats, dairy products, eggs and raw mushrooms.
Vitamins of group B: B3
Everything about vitamins of group B. Vitamin B3 or niacin plays a fundamental role. It is the vitamin of group B responsible for metabolizing complex substances and support growth. In high doses, vitamin B3 can also lower cholesterol. It is provided by the consumption of lean meats, poultry, seafood, milk, eggs, legumes and grains.
Vitamins of group B: B5
Vitamin B5 or pantothenic acid participates in energy metabolism, hemoglobin synthesis and the transmission of nerve impulses. Helps balance blood sugar levels. It is the easiest to obtain because it is present in almost all foods.
Vitamins of group B: B6
Vitamin B6 or pyridoxine promotes the metabolism of proteins and carbohydrates, plays a role in the proper functioning of nerves and the synthesis of red blood cells and optimizes the transmission of chemical messages. This B vitamin promotes a healthy immune system and helps combat stress. It is obtained from meat, fish, poultry, grains, bananas, green leafy vegetables, potatoes and soybeans.
Vitamins of group B: B8
Vitamin B8 or biotin vitamin of group B that actively participates in cellular metabolism. It helps produce energy and participates in the synthesis of glucose and fats. It is present in egg yolks, soybeans, beans, whole grains, nuts, corn, lentils and yeast.
Vitamins of group B: B9
Vitamin B9 or folic acid intervenes in the synthesis of chemical messages in the brain, recycling homocysteine (a toxic substance) when it accumulates in the arteries and brain. Actively participate in the production of DNA, RNA, red blood cells and in the synthesis of certain amino acids.
The effects of vitamin B9 are being studied to combat cardiovascular disease, cancer and age-related cognitive disorders, including Alzheimer’s disease. Is a vitamin B group available in the liveryeast, green leafy vegetables, asparagus, oranges, avocados and legumes.
Vitamins of group B: B12
Vitamin B12 or cobalamin participates in the production of red blood cells, DNA, RNA and myelin, so this Vitamin B is essential for the normal activity of nerve cells.. It is found in all products and by-products of animal origin: eggs, oily fish, beef, seafood or cheese.
Ultimately, the B vitamins are very useful and necessary. If possible, they should be absorbed into the body through food. But if there is a deficiency, the doctor can prescribe supplements. These regulations must be strictly adhered to, because in some cases the deficiency can be as harmful as the excess.