Group B vitamins: benefits and food sources

Group B vitamins, also known as the B complex is a group of water soluble vitamins.

The outstanding image is a dish made from liver, one of the most complete food vitamins of this group.

Benefits and food sources of vitamin B1 or thiamine

• Participates as a coenzyme in the metabolism of carbohydrates and amino acids.
• It contributes to the functioning of the nervous system that facilitates the absorption of glucose by the brain and nerves.
• It contributes to the growth and maintenance of the skin.
• Collaborates in the proper nutrition of muscles, their insufficient levels cause pain in the calves, lack of agility and bad heart contractions.
• Its deficiency can cause degradation of nerve fibers tingling in extremities, and incoordination.

It is found in meat, dairy products, whole grains, egg yolks, legumes, vegetables, yeast and some nuts.

It takes 1 to 1.5 mcg vitamin B1 daily.

Beriberi is a disease caused by show heart problems (arrhythmias and heart failure), lack of coordination, calf pain and nerve damage in hands and feet.

Benefits and food sources of vitamin B2 or riboflavin

• Intervenes in enzymatic processes related to cellular respiration, cellular oxidation and fatty acid synthesis.
• It is necessary for the integrity of the skin, mucous membranes and its generating activity of the cornea, for good vision.
• Its deficiency is manifested in the lack of healing of wounds, cracked and ulcerated lips, swelling of the tongue and oral mucosa; with cracked skin dermatitis; red and swollen and very sensitive to light eyes; body weakness, stunted growth and anemia.

It is found in meats, organ meats, dairy products, whole grains, legumes, avocados, asparagus and mushrooms.
Their daily needs are 1.7 mg.

It is very sensitive to light which suggest that foods rich in it as dairy are kept in the dark.

Benefits and food sources of vitamin B3 or niacin

• Participates as a coenzyme in the metabolism of carbohydrates, proteins and fats, transforming them into energy.
• It is necessary for the production of DNA or constituent substance of genes.
• Improves blood circulation by relaxing blood vessels.
• Involved in growth in the developing nervous system and the good condition of the skin and the digestive mucosa.
• Its deficiency causes pellagra, characterized by the poor condition of the skin (dark, dry, scaly, itchy when the sun shines), inflammation of the intestinal mucosa and dementias.

It is found in meats, organ meats, dairy, eggs, fish, whole grains, legumes and nuts.

They need to eat 10 to 20 mcg

Benefits and food sources of vitamin B5 or pantothenic acid

• Pantothenic acid is necessary for energy production and metabolism of fats, proteins and carbohydrates.
• Involved in the production of vitamin B12, hemoglobin and cell membranes.
• It is necessary for the proper maintenance of the nervous and immune systems.
• Involved in the production of adrenaline and insulin.

Their sources are organ meats (liver), poultry meat, eggs, oily fish and legumes.

dose of 4 mcg needed to 7.

Benefits and food sources of vitamin B6 or pyridoxine

• Develops a vital function in the body in the metabolism of proteins, carbohydrates and fats and in the formation of red blood cells, white, hemoglobin and hormones.
• Involved in the synthesis of proteins and antibodies.
• Participates in the balance of sodium and potassium in the body.
• Pyridoxine deficiency causes seborrheic dermatitis (scaly skin fat), hair loss and skin rashes; alterations in the nervous system such as nervousness, anxiety, insomnia, depression, memory loss or learning difficulties; weight loss and anemia.

Located in the egg yolks, meat, liver, kidney, fish, dairy products, whole grains, yeast and nuts.
1.5 mcg doses are needed.

Benefits and food sources of vitamin B9 or folic acid

• Participates in the formation of red blood cells and the synthesis of amino acids and DNA.
• It is necessary for pregnant women, as in embryonic development facilitates the formation of fetal neural tube.
• Folic acid deficiency causes megaloblastic anemia, sore tongue, weakness, paleness, weight loss, lack of appetite; nausea, rapid heartbeat, diarrhea, depression, forgetfulness and moodiness; cardiac risk increases due to increased blood levels of homocysteine that predispose to thrombosis.

Located in meat, liver and green leafy vegetables: spinach, broccoli, cabbage and brussels sprouts.

The minimum dose of folic acid is 180 mcg for men and 200 mcg for women

Benefits and food sources of vitamin B12 or cobalamin

• It is necessary to synthesize red blood cells.
• Regenerates tissues, especially nerves.
• Necessary for the proper functioning of the nervous system.
• It helps maintain muscle energy reserves and is involved in the proper functioning of the immune system.
• Its deficiency causes lack of appetite, fatigue, depression, lack of balance, growth retardation, diarrhea, painful mouth, inflammation of the nerves, degeneration of the spinal cord and brain damage.

Food sources are clams, liver, kidneys, meats and dairy. It is not present in plants.

2.4 mcg may increase to 400 in the therapies are needed.

Therapeutic effects of B vitamins

The main therapeutic effect of B vitamins is to keep the nervous system in good condition. Power intellectual faculties, prevents deterioration of memory, combats stress and depression and relieves headaches and migraines-neuralgia.

Therapeutic / Vitamins B Effects	B1	B2	B3	B5	B6	B9	B12
Combat stress.	x	x		x	x
Overcoming depression.	x	x			x		x
Calman neuralgia and sciatica.	x	x			x
Relieve migraines.		x		x
Enhance the intellectual faculties and memory.	x				x		x
Strengthen the heart muscle.	x
Antithrombotic effects because they reduce blood homocysteine levels and prevent heart attacks and strokes.				x	x		x
Reduce levels of bad cholesterol or LDL and increase HDL or good.			x	x
Confront poor circulation.			x
Prevent megaloblastic anemia.						x	x
Improve skin condition.		x
Improve eye health.		x
Anti-inflammatory.			x	x	x
Reduce asthma attacks.					x
Prevent cancer.					x	x	x
Combat heartburn and flatulence.					x	x	x
Prevents fetal malformations of the nervous system.						x

Have you had to take supplements of Vitamin B on occasion as a preventive or curative measure?

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Group B vitamins: benefits and food sources

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