We all know that vitamins are essential for the proper functioning of our body. Today we want to talk about the B vitamins, since in reality we cannot talk about just one, but about 8 different vitamins, with similar properties, but also important nuances that make them unique and equally necessary.
B vitamins are essential for cell metabolism. This basically means that the fundamental mission of B vitamins is to transform food into energy.
For this they work together, making possible the growth and regeneration of tissues, helping the nervous system and the production of red blood cells. They are often associated with improvement in fatigue, stress, high homocysteine and anemia, among others.
How many B vitamins are there?
Among the multiple tasks of B vitamins we highlight:
Vitamin B1 or thiamine is important for the metabolism of oxygen, the transformation of sugars among other things.
Vitamin B2 or riboflavin helps the absorption process of carbohydrates, proteins and fat and is therefore essential to transform food into energy.
Vitamin B3 or niacin is essential in the production of hormones related to stress, as well as sex hormones. The skin, nervous system and digestive system also benefit from this vitamin.
Vitamin B5 or pantothenic acid is one of the essential nutrients for our body.
Vitamin B6 or pyridoxine plays a very important role in the growth, maintenance and reproduction of the cells of our body. It relieves the symptoms of menopause, so it is highly recommended for women who are in this vital stage.
Vitamin B7 or biotin also helps transform food into energy.
Vitamin B9 or folic acid is essential for our nervous system to function properly and for tissue growth.
Vitamin B12 or cobalamin helps the proper functioning of the intestine, the formation of red blood cells and is essential for the bone marrow.
What foods are high in vitamin B?
B vitamins are obtained mainly from the food we eat. Eating a varied diet ensures the intake of all the vitamins that our body needs.
Group B vitamins are found in countless foods. Whole grains, nuts, seeds, mushrooms and mushrooms, meats, organ meats, oily fish, eggs, dairy products, vegetables (spinach, peas, cabbage, broccoli), fruits (avocados, bananas), potatoes and legumes.
In the case of adopting a vegan or vegetarian diet, it is highly recommended to take supplements with vitamin b12, since this is only found in products of animal origin.
What are the symptoms of lack of vitamin B?
The consequences of the lack of B vitamins are very varied, since depending on the vitamin that we lack, we can develop different conditions.
Some of the most common symptoms that we can suffer are tiredness, insomnia, anemia, diarrhea, memory loss, irritability, mood changes, skin and mucosa lesions, hair loss, weakness, loss of balance…
The best way to ensure that we are consuming the recommended levels of B vitamins is to consult with a nutrition expert who can help us develop varied menus and, where appropriate, supplement correctly.
At Zenia Natural we have Abel Henarejos, an expert nutritionist who can advise you and answer all your questions about nutrition and vitamin supplements.
Call us and make your appointment!
If you liked the content and you think it might be interesting for other people, you can share it on networks: