Function of vitamin B in our life
B vitamins are eight water soluble vitamins that play an important role in cellular metabolism. Historically, B vitamins were once thought to be a single vitamin called vitamin B (just like vitamin C and vitamin D). Subsequent studies have shown that it is a chemically different vitamin often coexisting in the same food. Supplements containing all eight are commonly referred to as vitamin B complexes.
Vitamin B has its own characteristics and its own biological role. As a group, these nutrients are very common and are often considered single entities.
Important function of vitamin B
- Vitamin B1 (thiamine) – It converts carbohydrates to energy and helps metabolize proteins and fats.
- Vitamin B2 (riboflavin) – is required to complete some reactions in the energy cycle.
- Vitamin B3 (including niacin, nicotinic acid and nicotinamide) – Helps carbohydrate metabolism.
- Vitamin B5 (pantothenic acid) – promotes many metabolic reactions essential for the growth and well-being of animals.
- Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine) – Coenzyme of several enzyme systems involved in protein, carbohydrate, fat metabolism.
- Vitamin B7 (biotin), also known as vitamin H, plays a role in metabolic processes leading to the production of fat and the utilization of carbon dioxide.
- Vitamin B 9 (folic acid), vitamin M is also required for nucleic acid synthesis and erythrocyte formation.
- Vitamin B 12 (various cobalamins, cyanocobalamin in vitamin supplements in general) is a complex crystalline compound that functions in all cells, especially cells of the gastrointestinal tract, nervous system, and bone marrow. It is known to help the development of erythrocytes in higher animals. Vitamin B1 (thiamine) -thiamine includes whole grain cereals, bread, lean, egg yolk, green leafy vegetables, sweet corn, brown rice, fruits, and yeast.
- Vitamin B2 (Riboflavin) – Riboflavin is contained in whole grain products, milk, meat, eggs, cheese, peas.
- Vitamin B3 (including niacin, nicotinic acid and nicotinamide) – niacin is contained in protein rich foods. The most common protein rich foods are meat, fish, brewery yeast, milk, eggs, legumes, potatoes, peanuts.
- Vitamin B5 (pantothenic acid) – pantothenic acid is contained in grains of meat, pulses and whole grains.
- Vitamin B 6 (pyridoxine, pyridoxal, pyridoxamine) – pyridoxine is contained in many foods. Liver, meat, brown rice, fish, butter, wheat germ, whole grain, soybean etc. are included.
- Vitamin B7 (biotin), vitamin H – liver, egg yolk, green vegetables, also known as whole grain powder.
- Vitamin B 9 (folic acid), vitamin M – folic acid is also contained in many foods such as yeast, liver, green vegetables, whole grains and so on.
- Vitamin B12 (various cobalamins, cyanocobalamin in vitamin supplements in general) – vitamin B12 is contained in liver, meat, egg yolk, poultry, milk. Vitamin B1 (thiamine) 0 – 6 months (0.3 mg), 6 – 12 months (0.5 mg), 1-18 years old vitamin B 2 (riboflavin) – 0 – 6 months (0.4 mg), 6 to 10 mg (1 to 1.5 mg), 18 years old and over (1.5 mg), pregnancy / lactation (+0.5 mg), treatment range: 50 mg to 1000 mg + pregnancy / , Treatment range: 50 mg to 500 mg +
- vitamin B 3 (contains niacin, nicotinic acid and nicotinamide) – 0 to 6 months (6 mg), 6 to 12 months (8 mg), 1-18 years (10 Vitamin B5 (pantothenic acid) – 0 – 6 months (2.5 mg), 6 – 12 months (3 mg), 1 – 18 years (15 mg to 20 mg), pregnant / lactating (+ 4 mg) (4-7 mg), 18 + years (10 mg vitamin B 6 (pyridoxine, pyridoxal, pyridoxamine) – 0 to 6 months (0.3 mg), 6 to 12 months (0.6 mg), 1 month (0.6 mg), 1 month -18 Age (1 to 2 mg), over 18 years old (2.5 mg), pregnant women / vitamin B 7 (biotin), vita It is also known as Min H, and it is known as 0 to 6 months (35 mcg), 6 to 12 months (50 mcg), 1 to 18 years Vitamin B 9 (folic acid), 0 to 6 months (30 mcg), vitamin B 9 (folic acid), vitamin B9 (folic acid), vitamin B9 vitamin B12 (various cobalamins; 6 to 12 months (50 mcg) of gestation, 1 to 18 years (100 to 400 mcg), over 18 years (400 mcg), pregnancy / lactation time (1 mg) : 0 to 6 months (0.5 mcg), 6 to 12 months (1.5 mcg), 1 to 18 years (2 to 4 mcg), 18 + years (4 to 6 mcg) pregnancy / Breastfeeding term (+ 1 mcg)
- Vitamin B 1 – Vitamin B 1 – Alcohol consumption, caffeine, stress, malnutrition is easily destroyed.
- Smoking Pregnant women benefit with a slightly higher level of B 1 (5,000 to 10,000 mg) may cause headache, irritability, rapid pulsation, and debilitating
- Vitamin B2 – use of oral contraceptives, as well as by regular exercise and alcohol consumption, will be absorbed or available. Vegetarians and the elderly may benefit from a slightly higher level of B2. Liboflavin deficiency can cause inflammation of skin disorders, anemia, light-sensitive eyes, and soft tissue linings around the mouth and nose.
- Vitamin B 3 – Nicotinic Acid (Niacin) – Some people who regularly exercise, taking oral contraceptives, or feeling stressed in life may need a slightly higher level. Deficiency of niacin causes disease, Pellagra. More than 100 mg of vitamin B3 causes flushing, aching, itching, headaches, nausea, diarrhea, ulcers.
- Vitamin B5 (pantothenic acid) – Senior citizens, people taking oral contraceptives, smokers, people who consume alcohol and caffeine may require slightly higher levels. Symptoms of deficiency include depression and anorexia. Individuals suffering from biotin deficiency may appear to be drowsy, weak, or fatigued. Depilation may be due to shortage of biotin. In addition, in some cases of severe biotin deficiency, eczema occurs. Eczema can appear anywhere else in the body, but mainly targets the face. By chance the defect will result in a slight exchange or infection of the tongue.
- Vitamin B 6 – Women who are pregnant or breastfeeding, those who use contraceptives or hormone replacement therapy, and those who regularly use antibiotics may require a slightly higher level. B6 supplementation is also recommended for those who consume alcohol, smoke, or take protein above the recommended level. Pyridoxine deficiency is rare. However, pyridoxine deficiency often occurs with alcoholism. Deficiency causes skin disorders, nervous system dislocation, confusion, incongruity and insomnia. Pyridoxine is also called pyridoxal phosphate and pyridoxamine. It can cause irreversible nerve damage. Nerve damage can cause gait disturbance, numbness, tingling, deterioration of tactile sensation.
- Vitamin B7 (biotin) – If you are pregnant or who use antibiotics for a long time, you need to raise the level.
- Vitamin B 9 (folic acid) – Elderly people and pregnant women may need higher levels as well as alcohol drinkers and those with risk factors related to heart disease. Deficiency of folic acid causes anemia, poor growth, inflammation of the mouth. Folic acid deficiency is common in people with alcoholism, elderly people, malnutrition. Folic acid is also called folacin and pteroylglutamic acid.
- Vitamin B 12 – strict vegetarians and vegans, pregnant women, lactating women, alcohol and smokers need to raise the level. Deficiency of vitamin B 12 causes diseases called mouth inflammation, brain damage, and pernicious anemia.
My next article, the function of vitamin C in our lives examines the role of vitamin C in good nutrition.
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