Health Squad: what are the benefits of B vitamins?
B vitamins are one of the key elements of a balanced diet at any age. Without them, there can be no question of good health and well-coordinated work of the organs. What are the most useful B vitamins? Can they cause harm? And what foods should you look for them in?
Thiamine, or vitamin B1, is essential for a productive nervous system, strong immunity, and balanced acidity. Without it, proteins, fats, and carbohydrates can’t be converted into vital energy. That is why the lack of this element is often manifested by chronic fatigue, weakness and increased irritability. But its excess does not threaten anything, because vitamin B1 is easily excreted from the body. The champions for thiamine reserves are animal livers, bran, and sprouted wheat. Beans, potatoes, buckwheat, oatmeal, rye bread, leafy salads, dried fruits and nuts are quite a bit inferior to them.
Everything for your health
Riboflavin, aka vitamin B2, is good for vision and blood formation. In particular, for the formation of hemoglobin in the blood. It also improves the breakdown and absorption of dietary fats. Lackof vitamin B2 can be expressed in loss of appetite, cracks in the corners of the mouth and peeling of the skin. Since it is well soluble in water, its excess does not affect the well-being in any way. Most rich in riboflavin nuts and cereals, and any. Green vegetables, tomatoes, cabbage and sweet peppers will benefit. But remember, during heat treatment, vegetables lose almost all their benefits. Therefore, for the sake of health, eat them raw.
Food for the mind
VitaminB3, known as nicotinic acid, breaks down nutrients, thereby producing energy for the body. But most importantly, it is responsible for memory, thinking and sleep. And if it is not enough, thought processes are disrupted, apathy and insomnia overcome. An overdose of vitaminB3 also does not bode well. The liver takes the first hit. At the same time, nausea, dizziness, and cardiac arrhythmia may occur. The main sources of nicotinic acid are liver, white meat, and eggs. It is found in mushrooms, peanuts and beans. Note that the intestinal microflora is also able to produce vitaminB3.
VitaminB4, called choline, protects the liver and improves the metabolic processes inside it. It lowers cholesterol and has a great effect on the brain. But in the presence of even the smallest dose of alcohol, choline is irrevocably destroyed. With its lack, there are problems with memory, liver and blood vessels. If you overdo it, you may experience sweating, nausea, and high blood pressure. VitaminB4 is found in animal foods: fatty fish, egg yolk, cheese and cottage cheese. As for plant-based foods, give preference to spinach, cauliflower, bran, and tomatoes.
VitaminB5 (pantothenic acid) is essential for the regeneration of the body’s cells. In fact, it produces a rejuvenating effect. And it also staunchly protects the skin and mucous membranes from the penetration of pathogens of infectious diseases. The unique propertyof vitamin B5 is the ability to be absorbed through the skin. That’s why cosmetic masks with his participation are so effective. If you feel itchy in your hands or notice pigmentation spots, you should check the level of this element. And you should not worry about its excess. The main foods richin vitamin B5are liver, broccoli, green peas, mushrooms, and walnuts.
The source of happiness
Vitamin B6, and in scientific terms pyridoxine, is called the vitamin of good mood. It is responsible for the production of the” happiness hormone ” serotonin. It is accompanied by an energetic state, a healthy appetite and a sound sleep. It is also important that it is involved in dozens of important metabolic processes of our body. Typical signs of vitamin B6 deficiency are inflammation of the tongue and gums, hair loss, and weak immunity. Prolonged overabundance of it is fraught with damage to nerve fibers. Meat, poultry, fish and dairy foods will help you replenish your vitamin B 6 reserves. Bananas, peaches, lemons, cherries and strawberries are useful in this regard.
Sprouts of life
Vitamin B9 is nothing more than folic acid, which is essential for pregnant and lactating women. It is she who lays the foundation for a healthy nervous system, first of the fetus, and then of the baby. For adults, this element is no less valuable, since it has a beneficial effect on the heart, liver and digestive organs. The lack of vitamin B9 is signaled by memory impairment, slowness and unreasonable anxiety. With its excess, zinc is worse absorbed, and in the rarest cases, muscle cramps occur. Among the foods rich in vitamin B9 are beans, beets, carrots, cabbage and buckwheat. It is also worth including liver, kidneys, eggs, cheese and caviar in the diet.
As you can see, B vitamins are needed by our body like air. The main thing is not to overdo it in the desire to be healthy. Include the necessary foods in the family diet and make sure that it is balanced and moderate.