Vitamin B Family ExplainedIntroduction
Vitamin B is water soluble organic compound which is an essential nutrient that the body needs for daily life, and hundreds of your body processes carried out to garcontrazar operation, as not all vitamins It can be manufactured by the body and must be derived from food sources or supplementation in the case of known deficiencies. Because vitamin B soluble in water is much, it is secreted in urine daily take daily intake either through food sources in diet or taking important supplements for all functions necessary to allow the body to function.
At present there are 8 major B vitamins in the group, originally thought it was just a vitamin called vitamin B.
Three substances that are sometimes referred to be part of the family of vitamin B are choline, inositol and PABA.
Choline is an organic compound, classified as water soluble essential nutrient usually grouped in the family of vitamin B, but does not have a number and B is known as Bp.
Inositol is technically not a vitamin, because it can be synthesized by the body.
PABA (para-aminobenzoic acid) is not essential to human health so technically not a vitamin
Vitamin B – – – – – – – – Name – – – – – – – – – – dietary -source
B1 – – – – – – – – – – – – -Tiamina – – – – – – – – – – Brewer’s yeast, brown rice, wheat germ and soy
B2 – – – – – – – – – – – – -Riboflavina – – – – – – – -almendras, eggs, liver and milk
B3 – – – – – – – – – – – – -Niacina – – – – – – – – – – -fish, eggs, yeast factories, whole, millet, quinoa, almonds, wheat, pumpkin seeds, beans, poultry, rice, brown rice, brussel sprouts, raspberries, artichokes, dates, celery, broccoli, mushrooms, dates and okra
B5 – – – – – – – – – – – – pantothenic-acid – – -hongos, avocado, broccoli, brown rice, oats and wheat
B6 – – – – – – – – – – – – – Pyroxidine – – – – – – – -plÃ¡tanos, millet, buckwheat, wheat, oats, brown rice, ie, seafood shrimp, lobster, muscles, rice, chicken, spinach
B7 – – – – – – – – – – – – – Biotin – – – – – – – – – – – – egg yolk, liver, oysters, legumes and yeast
B9 – – – – – – – – – – – – – Folic Acid – – – – – – – -barley, brown rice, wheat, sesame seeds, oats, chickpeas, lentils, mung beans, leeks, radishes, mushrooms, peaches, pears and Yam
B12 – – – – – – – – – – – – cobalamin – – – – – – – I-liver, fish, dairy products. no plant sources of vitamin B12
Hill – – – – – – – – – – Vitamin Bp – – – – – – – -yemas egg, soy, beef, chicken, veal, turkey liver
Inositol – – – – – – – – – -The vitamin B8 – – – – – – – -Fruits dry, seeds, rice, beans, whole grains, raisins, cantaloupe, bananas, citrus
PABA – – – – – – – – – – – Vitamin Bx – – – – – – – – – liver, kidney, yeast, molasses, whole grains, bran, mushrooms, spinach
There are foods that are beneficial for several of the B vitamins as barley, hunting, eggs, sunflower seeds, peas, peppers and molasses
When foods high temperatures involved in cook cooking process will result in most of the vitamin content is destroyed. The best method for steaming is to preserve more of the vitamin over boiling. With foods like nuts and grains that tend to be consumed raw levels remain the same.
Vitamin B1 thiamine
Deficiency results in the condition of beriberi (common in the 19th century), which causes Oedama (waterlogging of tissues) and wasting in which nerve damage associated with them have. This condition occurs mainly in the tropics. The body must have B1 to convert carbohydrates into energy, and is done by taking thiamine pyrophosphate (TPP), which is the active form of thiamine (B1). Every cell in your body needs thiamin to make adenosine triphosphate (ATP), it is the main energy carrying molecule bodies.
The ability to absorb totally dependent B1 bodies have sufficient B6, B9 and B12 already available within the body. Both smoking and alcohol consumption interferes with the absorption of thiamine.
Power sources are brewer’s yeast, brown rice, wheat germ and soy.
Vitamin B2 Riboflavin
A deficiency in vitamin B that is associated with growth retardation in children. It is also responsible for the swelling of the tongue and lips with cracks at the corners of the mouth. Vitamin B2 is important in cell respiration and very beneficial to help the liver clear excess estrogen. These may be partly responsible for breast and ovarian cancer in women. Vitamin B2 and B5 B9 transformed into neurotransmitters that are critical to thought and memory. People who have high levels of B2 tend to perform better on memory tests.
Power sources include almonds, eggs, liver and milk.
Vitamin B3 niacin
This comes in two forms niacin (nicotinic acid) and Niacinamide (nicotinamide). Niacin causes flushing, because it dilates blood vessels this action mcontraene blood pressure to protect the cardiovascular system. Taking aspirin while niacin help reduce redness. Niacinamide does not flush side effects. Because Pellagra (although deficiency has to be extreme), characterized by diarrhea, skin rash and mental disorders. This condition occurs mainly in the sub tropics. Vitamin B may be formed in the body in very small amount of the amino acid tryptophan.
50 B3 dependent enzymes to function properly.
Ccontradad any alcohol in the body’s absorption of vitamin B3 is inhibited.
Power sources include fish, eggs, yeast factories, whole grains, millet, quinoa, almonds, wheat, pumpkin seeds, chicken, rice, brown rice, brussel sprouts, raspberries, artichokes, dates, celery, broccoli, mushrooms, dates and okra.
Pantothenic acid Vitamin B5
Being poor can cause dermatitis. B5 is known to be involved in the breakdown of fats and carbohydrates. It is to increase the HDL (high density lipoprotein) levels to improve the relationship between good and bad cholesterol. B5 is needed to make hormones and healthy red blood cells. There is evidence that the coenzyme A is converted from B5 to detoxify the body.
Power sources are mushrooms, avocados, broccoli, brown rice, oats and wheat.
Vitamin B6 Pyroxidine
A low level of vitamin B6 is associated with skin disorders and problems with nerve damage and central nervous system. Its main benefits are becoming proteins, carbohydrates and fats into energy and help maintain the nervous system B12 is also very important in this role. Vitamin B6 increases the white blood cells to attack the ability of offending pathogens. When B6 is synergistic in combination with B12, both will work together to avoid a buildup of homocysteine, by removing the blood, which may be partly responsible for atherosclerosis (furring up of arteries). Homocysteine is an amino acid found in meat, which causes blood cells to clump together and stick to artery walls. It is very important to keep homocysteine levels in check.
A large ccontradad women take a vitamin B6 supplement to relieve symptoms associated with pre-menstrual symptoms of bloating and cramping, but this use has not been studied and shown.
Power sources are bananas, millet, buckwheat, wheat, oats, brown rice, ie, seafood shrimp, lobster, muscles, rice, chicken and spinach
Biotin Vitamin B7
B7 is more commonly known as biotin, which is also known as vitamin H. The body must be able to make your own from bacteria that live in the intestines, if someone is taking antibiotics or who have a compromised immune system.
Deficiency may be responsible for dermatitis. It is essential for the breakdown of fats, carbohydrates, proteins, and is beneficial for healthy hair, skin and nails. Because it is so fundamental to the health of hair, skin and nails, brittle nails and hair with hair loss can be a sign of biotin deficiency. Cradle cap in infants may be due to deficiency of biotin, however, it is important to consult a doctor before giving supplements to children. Because of the importance of Biotin for hair health, many biotin shampoos and conditioners have added to them.
Power sources are egg yolk, liver, oysters, legumes and yeast.
Folic acid vitamin B9
This is essential for growth, energy and a strong immune system. B9 is known as folic acid also known as folate or, sometimes, Folacin, it is crucial for the good health of every cell in the body. B9 helps to form DNA and RNA genes, which are necessary to regulate the formation of red blood cells, skin cells and cells that line the small intestine.
Being deficient B9 causes of anemia, because it is necessary for the formation of red blood cells. No B9 the body will not be able to produce red blood cells.
Because B9 is so important in making DNA and RNA pregnant women are advised to supplement with B9 for the normal development of the fetus in the first 6 weeks of pregnancy.
There is evidence that B9 is better absorbed when taken with a supplement of vitamin B12 and vitamin C supplement such as vitamin C prevents the B9 to be broken down quickly in the body.
Power sources are barley, brown rice, wheat, sesame seeds, oats, chickpeas, lentils, mung beans, leeks, radishes, mushrooms, peaches, pears and yam.
Vitamin B12 Cobalamin
The cobalamin Cobal part refers to the metal Cobalt in B12.
B12 can be produced by microorganisms in the gut, however as we age our natural B12 levels decline. Being deficient in vitamin B12 are pernicious anemia (defective red blood cell production) and causes a degeneration of the nervous system. Pernicious anemia is a stubborn form of anemia that does not improve when iron supplements are taken, this type of anemia occurs because the stomach a substance called intrinsic factor is not excreted. The body needs the intrinsic factor for efficient absorption of vitamin B12.
If the deficiency is severe signs of senility can be displayed. Vitamin B is absolutely essential for the production and maintenance of the myelin sheath that protects and insulates nerve fibers. B12 is important for the body can effectively use B9 (folic acid).
B12 is necessary for energy production, for myelin production of red and white blood cells, removing homocysteine. It is available as a stable form cyanocobalamin the body cobalamin becomes Methylcobalamin, B12 can be purchased as a supplement and in this way which instantly bioavailable.
Total vegetarians (vegans) should take a vitamin B12 supplement or consume B12-fortified foods, or eventually become poor. Because there is no vitamin B12 in vegetables the only sources are liver, fish and some dairy products.
Power sources are liver, fish, dairy products. No plant sources of vitamin B12.
Hill vitamin bp
Hill works closely with B9 and B12 in the breakdown of fats. Deficient in choline can lead to liver degeneration and hardening of the arteries. The main health benefit is when the hill becomes acetylcholine. This is an important brain neurotransmiter necessary for the function of memory, intelligence and humor. People with Alzheimer’s disease usually have low levels of acetylcholine in the brain.
Power sources are egg yolks, soybeans, beef, chicken and beef, turkey livers.
Inositol vitamin B8
Inositol is present in all cells, it is also involved in the production of serotonin. Being poor may be responsible for some forms of depression. The Inositol Hexaphosphate version, also known as IP6, were obtained from phytic acid found in nuts, seeds, rice, beans, whole grains, raisins, cantaloupe, bananas and citrus is obtained when the phytic acid combines with bacteria in the digestive tract. This is the reason why it is not technically a vitamin.
Inositol combines with choline to form lecithin, a type of lipid that is needed for healthy cell membranes. This is especially important for the brain, heart and liver.
Dietary sources are nuts, seeds, rice, beans, whole grains, raisins, cantaloupe, bananas and citrus.
Para-aminobenzoic acid PABA Vitamin Bx
Paba assists the body in making red blood cells, but its main benefit reported in the protection against UVB rays. It has been found to delay the onset of wrinkles and smooth skin mcontraene. Because of these benefits is done by people who have conditions related to the skin and connective tissues. Some studies suggest PABA mat be beneficial for people who suffer from hair loss because it is believed to protect the hair follicles.