All about vitamin B
Vitamin B1
Also called thiamine, it is essential for the conversion of carbohydrates to glucose and the proper functioning of the nervous system. Thiamine is found in whole grains, breads, red meat, egg yolks, green leafy vegetables, legumes, corn, brown rice, and berries. Vitamin B1 deficiency is rare, mainly in alcoholics (alcohol interferes with the absorption of thiamine through the intestines). Its deficiency can cause vitamin deficiency, increased sensitivity of the teeth, cheeks and gums. An excess of vitamin B1 (5,000 to 10,000 mg) leads to headaches, irritability, rapid heart rate, and weakness.
Vitamin B2.
Vitamin B2, also known as riboflavin, plays an important role in the breakdown of carbohydrates, fats and proteins. Serves to keep the skin, mucous membranes, cornea and nerves in good condition. Riboflavin is found in whole grains, milk, meat, eggs, cheese, and green peas. Vitamin B2 deficiency can cause skin diseases, anemia, and inflammation of the soft tissues around the mouth and nose.
Vitamin B3.
Vitamin B3 (niacin) is essential for food metabolism, skin, nerve and gastrointestinal health. It is found in foods rich in protein: meat, fish, milk, peanuts, eggs, legumes. Niacin deficiency leads to pellagra. Consuming more than 100 mg of vitamin B3 per day can cause redness, tingling, itching, headaches, nausea, diarrhea, and ulcers.
Vitamin B6.
Vitamin B6 (pyridoxine) – essential for the breakdown of carbohydrates, proteins and fats. Pyridoxine is also used in the production of red blood cells. Pyridoxine is found in many foods. The main ones are liver, meat, brown rice, fish, butter, wheat germ, soybeans. Excess vitamin B6 (more than 500 mg / day) can cause irreversible nerve damage. Pyridoxine deficiency is rare, and again in alcoholics. It causes skin disorders, dysfunction of the nervous system, confusion, poor coordination and insomnia.
Vitamin B12.
It is necessary for the restoration of cells in our body. The highest content is in the liver. B12 deficiency causes brain damage and causes pernicious anemia. Vitamin B12 (folic acid) interacts with vitamin B12 to synthesize DNA. Folic acid is also required for the breakdown of proteins and the formation of hemoglobin. Found in many foods: yeast, liver, green vegetables and grains. Pregnant women have an increased need for folic acid. Folate deficiency leads to anemia, stunted growth, and mouth irritation. Occurs in alcoholics and the elderly.
Output:
As we can see, B vitamins are found in many foods and therefore, their deficiency is quite rare.