Vitamin B Complex Benefits And Explained

Vitamin B Complex Benefits And Explained

After you know the benefits of vitamin A that is finished we discussed in the previous article, now let's review about vitamin B complex. Vitamin B complex also has a very important role for the body. Some of the benefits of vitamin B complex is help to growth, maintain the health of the hair and nails as well as to optimize the function of the body. Because the body desperately needs vitamin B complex intake, then you should list these substances into the diet.

Vitamin B complex is composed of different types of vitamins: Vitamin B1 (thiamine), vitamin B2 (riboflavin), Vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid), vitamin B12 (cobalami). Every types of vitamins B complex has different function and may be obtained from different food sources. You must know the types of vitamins are synergized each other, so if one vitamin disadvantages it will affect to others or unbalanced.

Most of the vitamin B complex are water-soluble, the essential vitamins which the body can't store or own production. So an excess intake of vitamin B complex will be discarded along with urine. Vitamin B complex consists of 8 kinds of vitamins that I have mentioned above, well below the explanation of vitamin B complex (B1-B12).

Benefits And Definition Of Vitamin B Complex

Vitamin B Complex

Vitamin B1 (thiamine)

To obtain vitamin B1 (thiamine) you should consume the food sources of vitamin B1 such as milk, beef, eggs, fruit and vegetables. Daily needs vitamin B1 is 1 mg (for men) and 0.5 mg (for the ladies).

Benefits of vitamin B1 (thiamine) is keeping the nervous system and is required for the process of change food into energy.

Vitamin B2 (riboflavin)

The second Vitamin B Complex is vitamin B2 (riboflavin), the source of this vitamin are rice, eggs, milk, fish and vegetables.Avoid the foods that exposed sunlight so vitamin B2 is undamaged. Daily requirement of vitamin B2 is 1.3 mg for men and for women 1.1 mg.

Benefits of vitamin B2 (riboflavin) is to help the digestive system especially to digest proteins, fats and carbohydrates in food.

Vitamin B3 (niacin)

Several of foods contain vitamin B3 (niacin) are fish, beef, eggs, milk and beans. Daily requirement of vitamin B3 (niacin) 5 mg for men and for women 13 mg.

Benefits of vitamin B3 (niacin) is maintaining skin health, to the health of the nervous system and help to produce energy.

Vitamin B5 (pantothenic acid)

The food sources of this vitamin are beef, chicken, egg, broccoli, potatoes and tomatoes.

Benefits of vitamin B5 (pantothenic acid) play a role in hormone production and to aid growth.

Vitamin B6 (pyridoxine)

Some sources of vitamin B6 (pyridoxin) are obtained from different types of food such as chicken, fish, eggs, dairy, beans, potatoes, bananas and several vegetables.

Benefits of vitamin B6 (pyridoxin) is helping the distribution of oxygen throughout the body, optimizing the working of the nervous system, digestion, alter the protein and carbohydrates into energy and increase the durability of the body.

Vitamin B7 (biotin)

Sources of vitamin B7 (biotin) are carrots, salmon, liver, cereals, bananas and many more others.

Benefits of vitamin B7 (biotin) is to change the carbohydrate, fat, glucose into energy.

Vitamin B9 (folic acid)

To get the vitamin B9 (folic acid) you must consume foods containing these substances such as beans, broccoli, spinach, lemon, lime, etc. The body requires intake of vitamin B9 (folic acid) at least 0.2 gr/day, while for mothers who are pregnant need vitamin B9 is 0.4 grams/day.

Benefits of vitamin B9 (folic acid) play a role in the formation of red blood cells, helps the formation of DNA, reduces the risk of neural defects in infants.

Vitamin B12 (cobalamin)

Food sources : cheese, salmon, egg, sus. Every adult person needs vitamin B12 0.0015 grams/day.

Benefits of vitamin B12 (Cobalamin) helps the production of red blood cells, changing the packed into energy and optimizes the nervous system.

Vitamin B Complex is very important for the health of the body, but consuming these vitamins should not be excessive or should stay on the recommended levels.
Look : Benefit Of Ginger

Vitamin B Complex deficiency can causes:

  • Anemia
  • Beriberi disease
  • Muscle cramps
  • Dry skin
  • Hair loss
  • Depression
  • The Stamina down
Excess of vitamin B Complex are not good and deficiency of vitamin B Complex is also not good, so the consumption of vitamin B Complex based on the measure suggested by the experts.

That's all vitamin B complex function dan the food sources yau may need to know. May be useful.


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