Vitamin b is not a separate compound – it is a complex of b vitamins that are combined by the presence of nitrogen in the molecule. Each vitamin in this complex has its own special biological value, but they are all characterized by a common factor of beneficial effects on the nervous and immune systems. Vitamins of this group are recommended to be taken in the complex.
Common fault vitamin B appears due to malnutrition. Therefore, most often prescribed complex preparation of vitamins B, for example, "Vitamins B1 B12", "Vitamins B6 and B12" , etc. On sale are most often found b vitamins in tablets and b vitamins in ampoules.
B Vitamins are water-soluble, so the body can not get them from the daily overabundance of the diet, because all the excess excreted products from the body. Avitaminosis it is noted in people who are fond of refined sugar, alcohol, caffeine, nicotine. Treatment of low levels of vitamins In the body, as well as prevention of this condition is to increase the consumption of products such as:
- rye and wheat bread;
- dairy products;
The Highest concentration of vitamins of this group is noted in yeast.
Vitamin B1 (Thiamine) is responsible for the conversion of carbohydrates and fats into energy carriers, and regulates the functions of the cardiovascular, nervous and digestive systems. Vitamins B1 and B6 are usually prescribed in combination to optimize metabolic processes.
Vitamin B2 contributes active wound healing, proper growth and development of children. No other vitamin can compare in its active participation in various processes of the body with Riboflavin. It affects the formation of energy, the state of the mucous membranes and skin. The substance is part of a large number of enzymes in the body.
Vitamin B3 plays an important role in the circulatory and nervous systems. When vitamin deficiency can appear stomach ulcer or duodenum, depression, dermatitis, nausea, diarrhea. With an acute shortage, the development of pellagra is recorded, which, in addition to the listed symptoms, is characterized by dementia.
Vitamin B4 is involved in fat metabolism in liver, provides the necessary level of insulin and the correct functioning of the nervous system. With a lack of vitamin B4, there is an accumulation of fat in the liver, kidney damage and possible bleeding.
Vitamin B5 is important for the synthesis of valuable amino acids and hemoglobin, and is involved in oxidation processes, helps to cope with stressful situations and fights inflammation. Pantothenic acid is contained in a large number of products, so strong deficiency can not occur, only weak. Vitamin B5 deficiency is characterized by the appearance of acne, nausea, depression, insomnia.
Vitamin B6 is responsible for hematopoiesis and protein metabolism. It reduces the level of lipids and cholesterol in the blood. With a deficit of dermatitis, anemia, atherosclerosis, as well as reduced immune protection of the body. It is contained in rye, barley, flour, bran, cottage cheese, cheese. Vitamin B6 is recommended to be taken in combination with vitamin B12 (Riboflavin), as vitamins B6 and B12 together give a much greater effect than separately. This complex is responsible for the proper functioning of the nervous system.
Vitamin B7 is responsible for regulating blood sugar levels and is also involved in amino acid metabolism. The second name – Biotin. Deficiency of this substance occurs quite rarely, because its synthesis is carried out by the intestinal microflora. In young children, Biotin deficiency can lead to slower growth the whole body and disorders of the nervous system.
Vitamin B9 takes an active part in the formation of blood cells. The second name – Folic acid.
Vitamin B12 is responsible for the processing of proteins, carbohydrates and fats in the body.
Vitamins B8, B4 and B10 are vitamin-like substances.
Which contains the
The highest content of b vitamins is observed in melon, liver, legumes, kidneys, pumpkin, milk, cheese, cottage cheese, peanuts, carrots and green vegetables.
See also: B vitamins compatibility