Benefits and Properties of Vitamin B
Good nutrition is associated with good health and the prevention and treatment of many diseases and conditions. The correct daily intake of vitamins is an important part of the equation of nutrition, and in this sense, the group of B vitamins are essential for optimal health care
- 1 Vitamin B Complex
- 2 Benefits and properties of vitamin B
- 3 What are the B Complex vitamins?
Vitamin B Complex
Group B or vitamins B complex, is formed by eight vitamins: B1, B2, B3, B5, B6, B7, B9 and 12 ; They provide a very important for the proper functioning of the body part. Among his works, we can highlight: involved in energy metabolism, allowing to obtain energy from food, help maintain healthy hair, skin and nails, and even prevent memory problems.
All Group B vitamins involved in energy metabolism, supports the nervous system, strengthen hair, skin and nails … are some tasks among a myriad of processes within the body.
Abundant in green leafy vegetables, whole grains, milk products and meats, but occasionally, may we do not have the amounts sufficient from food, as would be the case of athletes, with increased requirements the general population, and opt for a B vitamin supplement, is an excellent supplementation.
B vitamins are water-soluble, i.e., they are soluble in water and tend to accumulation, and if any excess are easily excreted through urine.
Benefits and properties of vitamin B
The B vitamins are considered “multitask” because they are immersed in numerous physiological processes, from the support to cognitive condition for energy metabolism and cardiovascular health.
What are the B Complex vitamins?
Below is a brief description of each of the vitamins that make up this group, and indicate what would be the Recommended Daily Allowance of each, according to the regulation 2008/100 / EC of 28 October 2008, and major food sources.
Vitamin B1 (Thiamine)
Vitamin B1 is known as Thiamine because in the body joins the phosphate to form thiamin pyrophosphate (TPP). It is not absorbed in the body as such, but becomes a coenzyme involved in carbohydrate metabolism. Since athletes consume more carbohydrates than the average person, they also need a higher level of thiamine to stay healthy.
Vitamin B1 is also essential in the formation of RNA and DNA, as well as to stimulate appetite. Another of its important functions in the body is that it helps maintain the integrity of the nervous system, which is essential in sport, especially for those involved in endurance sports.
Vitamin B1 sources
Whole grains, wheat germ, peanuts, beans, spinach, kale …
Vitamin B1 CDR
It is recommended 1.1 mg of Vitamin B1.
Vitamin B2 (Riboflavin)
The Riboflavin, like vitamin B1, acts as a coenzyme. It is essential in the proper mitochondrial function, an organelle belonging to the cell and responsible for supplying most of the energy needed for cellular activity. The importance of this vitamin is derived in part of two coenzymes, the flavin mononucleotide and flavin adenine dinucleotide, both involved in a large number of oxidation and reduction, ie related to energy production processes from carbohydrates, fats even proteins. Their role in cellular energy processes is also important to preserve the good state of tissues, especially the nerves, eyes and skin. Vitamin needs increase with increasing exercise. It acts as an antioxidant and helps produce red blood cells.
Vitamin B2 sources
Almonds, wild rice, milk, yogurt, eggs, brussel sprouts, spinach and soybeans …
Vitamin B2 CDR
It is recommended that 1.4 mg of Vitamin B2.
Vitamin B3 (Niacin)
Also known as niacin, intervenes, like the rest of her classmates, in the metabolism of carbohydrates, the fat and protein to produce energy. Another important function performed is to lower LDL cholesterol. Intervenes for the proper maintenance and condition of the liver, skin, hair, eyes, and normal function of the nervous system.
Niacin helps the body make various sex hormones and stress-related adrenal glands and other body parts. It improves circulation and reduces inflammation.
Sources of Vitamin B3
Yeast, red meat, milk, eggs, beans and green vegetables …
Vitamin B3 CDR
It is recommended 16 mg of Vitamin B3.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 or pantothenic acid is in a lot of food, hence its name derived from the Greek pantothen “everywhere”. Like any vitamin, consume this vitamin in adequate quantity is important to maintain good health and optimum physical performance. It acts on cellular metabolism to release energy from fat, protein and carbohydrates, acting as a coenzyme. Also it promotes skin health with the ability to reduce the signs of skin aging (anti-aging effect) such as blemishes and redness.
Vitamin B5 sources
Avocados, yogurt, eggs, meat and vegetables …
Vitamin B5 CDR
It is recommended 6 mg Vitamin B5.
Vitamin B6 (pyridoxine)
The pyridoxine is used by the body for the formation of coenzymes and facilitate the metabolism of proteins, it is necessary for the absorption of amino acids. Another fundamental aspect is its participation in the formation of red blood cells, and the enzyme glycogen phosphorylase, which degrades muscle glycogen for energy. The main functions of pyridoxine are transamination reactions, processes through which an amino acid or group is transferred to a molecule, usually to produce another amino acid. Because of the extreme importance of pyridoxine in the metabolism of proteins and amino acids increased protein foods in the diet leads to increased needs for vitamin B6. It helps regulate elevated homocysteine levels. It has properties to assist in the production of hormones and neurotransmitters such as serotonin, norepinephrine and melatonin
Sources of Vitamin B6
Chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, rice and carrots …
Vitamin B6 CDR
It is recommended that 1.4 mg of vitamin B6.
Vitamin B8 (Biotin)
Also known as vitamin H or biotin, physiological work is linked to the metabolism of lipids and carbohydrates, as in the formation of glucose from carbohydrates. It is associated with health and maintenance of hair, skin and nails, so it is known as “vitamin of beauty”. You can help control blood glucose. During pregnancy, it is extremely important for the baby’s growth.
Sources of Vitamin B8
Barley, yeast, liver, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts …
CDR Vitamin B8
It recommends 50mcg of Vitamin B8.
Vitamin B9 (Folic acid, folate)
Called Folic Acid from the Latin “folia” sheet, found mainly in the leaves of plants. Transport is part of coenzymes that control metabolism of amino acids. Folic acid is essential in rapid regeneration of tissues such as muscles or blood cells. It is an essential factor in the formation of RNA and DNA and regeneration seem intestinal tract. This vitamin is particularly important during pregnancy because it helps prevent the incidence of premature delivery and fetal defects. You can also treat or serve as a co factor in problems of depression and memory loss.
Vitamin B9 sources
Green leafy vegetables, asparagus, beets, salmon, root vegetables, milk, wheat, and beans …
Vitamin B9 CDR
It is recommended 200mcg of vitamin B9.
Vitamin B12 (cobalamin / Methylcobalamin)
Vitamin coenzymes essential part of all cells, particularly those that regenerate quickly, including red blood cells, walls of the intestinal tract and bone marrow. Intervened in multiple metabolic functions, including the development of nerve cells and nerve growth, DNA synthesis, energy production, hormonal balance, maintenance of the cardiovascular system. Vitamin B12 is essential to maintain good health and balance with other vitamins and therefore may promote physical performance. Because of its wide range of functions, a deficit can seriously impact such as chronic fatigue, depression or chronic stress.
Those who follow a vegan diet may be deficient in this vitamin, since the sources are of animal origin. In this case it is advisable to opt for the route of supplementation
There are two types of vitamin B12, cobalamin and Methylcobalamin. The first form is most often used in nutritional supplements, but however, methylcobalamin is being increasingly investigated and gaining enough popularity.
Differences between cobalamin and Methylcobalamin
Both are very similar, virtually the only difference being the chemical composition, which contains a methylcobalamin (carbon and hydrogen) methyl, while the cobalamin has a cyanide group.
The organism convert cyanocobalamin to methylcobalamin (active form), since the methyl group is precisely needed for proper function. In this process, a toxic byproduct body, cyanide, which is rapidly excreted is obtained. Nevertheless, it is not too much that can cause harm. Another difference is that methylcobalamin can stay longer with a higher level in the body that cobalamin.
Sources of Vitamin B12
Fish, seafood, dairy products, eggs, beef and pork …
Vitamin B12 CDR
It is recommended 2,5mcg Vitamin B12.
Choline and Inositol
For years, they have been considered as members of group B vitamins, although in recent times it is classified separately. Hill may be part of the walls of each cell as it integrates phosphatidylcholine. It is also what is known as a methyl donor in the energy metabolism. Choline is involved in metabolism of fat and prevents the accumulation of these liver. It is a component of lecithin and I Jan brain helps the formation of acetylcholine, a neurotransmitter important in memory and functioning of nerve impulses.
Inositol involved in the metabolism of fats and carbohydrates, calcium and insulin. Also part of the lipid membranes of cells as mioinostol, which is the organic form of inositol. Both act as nootropics, ie help improve cognitive functions.