There are more than twelve types of vitamins in the B family, nine of which are unanimously recognized by the world, all of which are water-soluble vitamins that remain in the body for only a few hours and must be replenished daily.The B family is an essential nutrient for all human tissues, and is the key to the release of energy from food. All are coenzymes, involved in the metabolism of sugar, protein and fat in the body, and are therefore classified as a family.　All of the B vitamins must work together at the same time, known as the fusion of VB's. When a VB is consumed alone, the need for other VBs increases as a result of increased cellular activity, so the effects of the various VBs are complementary, the so-called "Barrel Principle". Dr. Roger Williams pointed out that all cells need VBs in a complementary way. Dr. Roger Williams pointed out that all cells have exactly the same need for VB.　Vitamin B family most often members of B1, B2, B3 (niacin), B5 (pantothenic acid), B6, B11 (folic acid) B12 (cobalamin). Their roles are described below.　1. It is a key substance in the process of sugar metabolism. The body's muscles and nerves need energy mainly provided by sugar, so it is the most vulnerable. sufficient VB, the nerve cells are full of energy, can relieve anxiety, tension, increase the tolerance of noise, etc.; on the contrary, lead to the ability to cope with stress decline, and even cause neuritis.　Heart function is affected by the deposition of pyruvate and lactate. Lack of energy in the intestines and stomach, weak peristalsis, weakened digestion, and constipation.　In severe cases, it leads to beriberi. It evolves as follows: weakness - fatigue - irritability, depression - constipation - neuritis - heartburn - heart failure - edema. 1897 Dutch Doctors found that the consumption of refined rice can lead to foot fungus, mainly because of the lack of vitamin B1, so B1 is also called anti-foot fungus vitamin. Diet is important 2. and sugar, protein, fat metabolism is closely related. Maintains and improves the health of epithelial tissues, such as those of the eyes and the mucous membranes of the digestive tract. Severe deficiencies are associated with visual fatigue, corneal congestion, and xerostomia. Doctors often ask patients to take riboflavin, also known as B2, when keratitis occurs. 3. Poor fat metabolism can cause seborrheic dermatitis, pimples, and acne, and supplementation with B vitamins can be very effective.　4. Lack of B to gastrointestinal peristalsis, poor secretion of digestive juices, resulting in indigestion, constipation, bad breath, stool odor.　5, B3 in the body constitutes dehydrogenase coenzyme, in carbohydrates, protein, fat metabolism plays an important role in the severe lack of nerve, skin, digestive tract lesions, called mange, also known as triple D, manifested as dermatitis, diarrhea and dementia.　6. Help body tissues to utilize oxygen, promote the skin, nails, hair tissues of the amount of oxygen, remove or improve dandruff.　7. Relieve toxins such as alcohol and nicotine, relieve headaches, migraines, and protect the liver.　8.B11.B12 deficiency will affect the synthesis of thymine, purine, etc., causing DNA synthesis disorder. Eventually lead to red blood cell nucleus immaturity, generation of ineffective red blood cells, which is megaloblastic anemia.　9. If the lack of folic acid in the first three months of pregnancy, can lead to fetal neural tube malformation, thus increasing the incidence of cleft brain children, anencephalic children Complex vitamin B [1].　10. B vitamins (mainly vitamin B1) have a special odor and are the most hated vitamins by mosquitoes, thus providing some degree of mosquito repellent effect.　Vitamin B includes vitamin B1, vitamin B2, vitamin B6, vitamin B12, niacin, pantothenic acid, folic acid and so on. These B vitamins is to promote the body metabolism, sugar, fat, protein and other indispensable substances into heat. If there is a lack of vitamin B, the cellular function is immediately reduced, causing metabolic disorders, then the human body will appear sluggish and loss of appetite. On the contrary, liver damage caused by drinking too much alcohol, etc., goes hand in hand with vitamin B deficiency in many cases. Vitamin B1 is a water-soluble vitamin. As with all B vitamins, excess B1 is not stored in the body, but is excreted completely. Therefore, it must be replenished daily.　People who need it: (1) Loss of appetite, gastrointestinal problems, dry hair, memory loss, and cramps (muscle spasms) indicate that you may be deficient in vitamin B1; (2) Smokers, alcoholics, and sugar lovers need to increase their intake of vitamin B1; (3) Pregnant, breastfeeding, or women on the birth control pill need a large amount of vitamin B1; (4) If you need to take a gastric acid suppressant with a meal, you lose the vitamin B1 intake you get from that meal; (5) If you need to take an acid-suppressant after a meal, you lose the vitamin B1 intake you get from that meal. Vitamin B1; (4) People in stressful situations, such as illness, anxiety, shock, after surgery, etc., need not only B1, but all the vitamins in the B group. Vitamin B2 is a water-soluble vitamin, easily digested and absorbed, and the amount excreted increases or decreases according to the needs of the body and possibly the degree of loss of protein; it does not accumulate in the body, so it must be replenished from time to time with food or nutritional supplements. Unlike B 1, B 2 is resistant to heat, acid, and oxidation.　The need for people: (1) taking contraceptives, pregnancy, breastfeeding women need more vitamin B 2; (2) the daily requirement of vitamin B infrequent consumption of lean meat and dairy products should increase the vitamin B2; (3) due to ulcers or diabetes and long-term diet control people are more likely to produce vitamin B 2 insufficient phenomenon; (4) easy to get mosquitoes to bite the people, oral vitamin B, through the human body physiological metabolism from the sweat Exhausted from the body, will produce a mosquito dare not approach the odor. Serving method for 30 minutes before bedtime oral vitamin B 1 ~ 2 tablets, but do not take a large number of long-term. In addition in the bath a few drops of vitamin B liquid, can also play a certain degree of anti-mosquito effect.　For all nervous people must increase their intake of multivitamins, with vitamin B 6 , C and niacin together, the role of the best effect.　Vitamin B2 Deficiency Vitamin B2 deficiency causes inflammation and dysfunction in the mouth, lips, skin, and genitals and is called riboflavin deficiency.　Vitamin B2 deficiency causes seborrheic dermatitis (seborrhea with flakes and crusts on the eyes, nose, and nearby skin); Vitamin B2 deficiency causes redness of the lips, stomatitis, xerostomia, xerostomia, and xerostomia; Vitamin B2 deficiency causes congestion of the eyes, tearfulness, lethargy, and dizziness; and Vitamin B2 deficiency can cause itching of the vagina.　Vitamin B2 deficiency also causes mouth ulcers. Vitamin B6 It is necessary for the production of antibodies and red blood cells; proper digestion and absorption of proteins and fats, and helps to convert tryptophan (tryptophan), an essential amino acid, into nicotinic acid (niacin, Vitamin B3); prevents various diseases of the nerves and the skin; and relieves vomiting (in order to prevent the sensation of vomiting when getting up in the morning, doctors prescribe it). vomiting sensation in the morning, doctors prescribe vitamin B6). It promotes the synthesis of nucleic acids and prevents the aging of tissues and organs. Can reduce the use of tricyclic antidepressants (tricyclicanti-deprssants) caused by dry mouth and urinary difficulties, etc.; to slow down the night muscle spasms, foot cramps, hand paralysis, and other kinds of neuritis of the hands and feet; it is also a natural diuretic.　1. With vitamins B1 and B2 cooperation, *** with the digestion, absorption of protein, fat. Lack of vitamin B6, into the food mouth ulcers can not be fully decomposed, food nutrients can not be effectively absorbed, at the same time, a large number of undigested food in the body will produce many toxins.　2. and iron cooperation in the manufacture of red blood cells, no B6. intake of large amounts of iron is useless.　3. Participate in the synthesis of insulin to prevent diabetes.　4. As a coenzyme of transaminase, it plays an important role in the treatment of hepatitis and cirrhosis.　5. It can reduce blood cholesterol and prevent vascular sclerosis.　6. Stimulate the production of white blood cells, improve immunity. Vitamin B11 (folic acid) need people: 1. Pregnant women and lactating women should pay special attention to increase intake; 2. If you are a regular drinker, more folic acid intake is good; 3. A large amount of vitamin C will accelerate the folic acid discharged, so intake of vitamin C in the 2g or more people must increase the amount of folic acid; 4. Are taking sulfonamides, sleeping pills, sedatives, aspirin, estrogen, need to increase folic acid; 5. Vitamin B12 is a cofactor of transaminase and other cofactors. increase folic acid; Vitamin B12 is quite a special vitamin that is found in very small amounts in vegetables and mainly in animal foods. It is also known as the red vitamin because of its cobalt content and its red color. It is difficult to be absorbed directly by the body and is combined with calcium in order to favor the functional activity of the body.　People who need it: 1. Elderly people, vegetarians and people who do not eat eggs and dairy products must take vitamin B 12 supplements. Elderly people need it even more. 2. If you drink a lot of alcohol as part of your social life, it is important to take vitamin B 12 supplements. 3. Vitamin B 12 supplements are very beneficial during or before menstruation; pregnant women and breastfeeding mothers should take them as well.　Vitamin B12 (cobalamin) Functions: prevents anemia, makes red blood cells, and prevents nerve damage. Deficiencies: fatigue, depression, memory loss, pernicious anemia. Main food sources: liver, kidney, meat, eggs, fish, milk. Vitamin B9 (folic acid) Functions: Controls the blood system, promotes cell development, produces red blood cells and white blood cells, and strengthens immunity. Maintain healthy hair. Deficiency: tongue redness, anemia, indigestion, fatigue, graying hair, memory loss. Main food sources: liver, kidney, poultry and eggs, such as pork liver, chicken, beef, lamb, etc., mushrooms, spinach, tomatoes, carrots, bok choy, cabbage, soybeans, oranges, bananas, grapes, pears, walnuts, chestnuts．　Vitamin B8 is a water-soluble vitamin, also known as an anti-protein damage factor.　Vitamin B8 is still one of the most active biological substances known to living organisms. Very small amounts of this vitamin have a significant effect on the growth of yeast and certain bacteria. It is part of several enzyme systems.　Vitamin B is a member of the family of essential nutrients for human nutrition.　It is necessary for the synthesis of essential fatty acids, glucose, energy production, metabolism of branched-chain amino acids (L-leucine, L-isoleucine, L-valine) and the synthesis of purine nucleotides from scratch.　Recent studies have shown that Bio plays a role in gene expression; at the level of transcription and translation and it also plays a role in DNA replication.　In 1916, it was observed that the bateman's diet containing a high percentage of egg whites was toxic to animals. As early as 1941, some enthusiastic protein isolates of egg whites were found to prevent bioabsorption. Arison et al. isolated another growth factor and named it exactly the same as Bio. Its structure was discovered in 1942 and synthesized in 1943.　It acts as a carboxylase coenzyme for biotin and helps in the fixation of carbon dioxide.　It is soluble in water and alcohol, heat-resistant, acid and base stable. It contains sulfur. Edit Physiological functions Overview Vitamin B protects the liver in alcohol drinkers The most important nutrients for liver function are not only proteins, but vitamins are also indispensable. It is an indispensable nutrient in the liver for the conversion of starch into sugar, the rearrangement of nutrients and the synthesis of new substances (this is called metabolism); in addition, the liver has to break down unwanted substances and toxins. These activities are largely dependent on enzymes, which rely on vitamins in their functioning. Therefore when vitamins are deficient, the liver cannot work properly.　Among the vitamins, the ones that are more closely related to the liver are the B vitamins. It includes vitamin B1, vitamin B2, vitamin B6, vitamin B12, niacin, pantothenic acid, folic acid and so on. These B vitamins are indispensable for promoting metabolism in the body and converting sugar, fat and protein into calories. If there is a lack of vitamin B, the cellular function is immediately reduced, causing metabolic disorders, then the human body will appear sluggish and loss of appetite. On the contrary, liver damage caused by drinking too much alcohol, etc., goes hand in hand with vitamin B deficiency in many cases. Grains and cereals The demand for alcoholic beverages has been increasing recently. A few examples of the relationship between alcohol damage and vitamin B are given below. In a survey of 120 people who drank more than 5 hits (one hit is equivalent to 1/10 of a liter) of alcohol per day, 60% of them showed liver damage such as alcoholic cirrhosis, hepatitis, and fatty liver. Most of them suffered from underlying vitamin deficiencies when their blood vitamin concentrations were examined. So why is it that people with alcohol-induced liver damage are mostly vitamin B deficient? Vitamin B is absorbed by the small intestine and plays various roles in the liver. But too much alcohol intake causes damage to the intestinal mucosa hindering the absorptive power. Even if the vitamin is absorbed by the small intestine, the vitamin B, which is not easily absorbed, cannot fulfill its role due to the reduced function of the liver. This takes its toll on the liver cells, leading to even more vitamin deficiencies, resulting in a vicious cycle.　In fact, the treatment of alcoholic hepatitis and fatty liver, etc., can be used to replenish a large amount of vitamin B. Vitamin B is essential when repairing liver dysfunction. Those who recognize the dangers of alcohol consumption should consume more foods that are high in vitamin B. The following foods are rich in vitamin B: ① Foods rich in vitamin B1: wheat germ, pork leg meat, soybeans, peanuts, ham, black rice, chicken liver, germ rice, etc.. Foods rich in vitamin B2: eel, beef liver, chicken liver, shiitake mushrooms, wheat germ, eggs, cheese and so on.　Vitamin BB vitamins are rich in animal liver, lean meat, poultry eggs, milk, soy products, cereals, carrots, fish, vegetables and other foods. It is a class of water-soluble vitamins, most of which are coenzymes in the body, and the main ones are as follows. Vitamin B1 B1 is the first vitamin to be purified by people, 1896, the Kingdom of the Netherlands scientists Ikman first discovered, in 1910 for the Polish chemist Funk extracted and purified from rice bran. It is white powder, easily soluble in water, easily decomposed by alkali. Its physiological function is can promote appetite, maintain the normal activity of nerves, etc., lack of it will get beriberi, neurodermatitis and so on. Adults need to intake 2mg per day, it is widely found in rice bran, egg yolk, milk, tomatoes and other foods, now can be synthesized. Because its molecule contains sulfur and amino acid, it is called thiamine, also known as anti-foot fungus vitamin. It mainly exists in the seed coat and germ, rice bran, wheat bran, soybeans, yeast, lean meat and other foods in the most abundant, in addition, cabbage, celery and the Chinese medicine fengfeng, psyllium is also rich in vitamin B1. Extracted vitamin B1 hydrochloride for the monoclinic lamellar crystals; Vitamin B1 nitrate for the colorless triclinic crystals, no hygroscopicity. Vitamin B1 is easily soluble in water, in the process of food cleaning can be a large loss of water, after heating the dishes in the B1 is mainly present in the soup. If the dishes are processed too finely, cooked improperly or made into canned food, the vitamin will be lost or destroyed in large quantities. Vitamin B1 is very easily destroyed by heating in alkaline solutions, while it is heat-stable in acidic solutions. Oxidizing and reducing agents can also render it useless. Vitamin B1 is oxidized and converted to dehydrothiamine (also known as thiochrome), which fluoresces blue under ultraviolet light, and this property can be used to detect and quantify vitamin B1. Vitamin B1 is converted into thiamine pyrophosphate (also known as cocarboxylase), which is involved in the metabolism of sugar in the body. Therefore the oxidation of sugar in tissues is impaired in vitamin B1 deficiency. It also has the effect of inhibiting the activity of cholinesterase, the lack of vitamin B1 when this enzyme activity is too high, acetylcholine (one of the neurotransmitters) a large number of destruction of the nerve conduction is affected, which can cause slow gastrointestinal peristalsis, the digestive tract of the digestive tract to reduce the secretion of digestive juices, loss of appetite, indigestion, and other disorders. Vitamin B2 B2 is also known as riboflavin. 1879 United Kingdom of Great Britain and Northern Ireland chemist Bruce first discovered from whey Chemist Bruce , 1933 United States of America chemist Golberg extracted from milk, 1935 German chemist Kern synthesized it. Vitamin B2 is orange-yellow needle-like crystals with a slightly bitter taste and a yellow-green fluorescence in aqueous solution, which is very easy to decompose under alkaline or light conditions. This is the reason why you don't put alkali in congee. The human body lacks it easy to suffer from stomatitis, dermatitis, microvascular hyperplasia, etc.. Adults should consume 2 to 4mg per day, and it exists in large quantities in cereals, vegetables, cow's milk and fish and other foods. Vitamin B3 is the most abundant of the B vitamins. It is not only a vitamin that maintains the health of the digestive system, but is also indispensable for the synthesis of sex hormones. For modern people living a stressful life, niacin's ability to maintain the health of the nervous system and the normal functioning of the brain should not be ignored.　Suggested Daily Intake: The recommended daily intake for adults is 13 to 19mg. 20mg for pregnant women and 22mg for lactating women. Deficiency: Pellagra.　Food Source: Whole wheat products, brown rice, green beans, sesame seeds, peanuts, mushrooms, seaweed, figs, dairy products, eggs, chicken, liver, lean meat, fish, etc.　The need for people: cholesterol troubles of people to increase the intake of niacin will help; when the skin (skin products, skin information) particularly sensitive to the sun's rays, is often the early symptoms of niacin insufficiency; dermatitis, peeling, skin roughness of the need for niacin; the body lacks vitamin B 1, B 2, B 6 people can not synthesize niacin from the tryptophan itself and the need for additional supplements; often nervous, irritable, or even schizophrenic people supplementation. People who are often nervous, irritable, or even schizophrenic can benefit from vitamin B3 supplementation; diabetics and people with hyperthyroidism also need niacin. Vitamin B5 B5 is also known as pantothenic acid. It is anti-stress, anti-cold, anti-infectious, prevents toxicity of certain antibiotics and eliminates post-operative bloating. Vitamin B6 It has the function of inhibiting vomiting and promoting development, lack of which can cause vomiting and cramps. It includes three substances, namely pyridoxine, pyridoxal and pyridoxamine. Pyridoxine is converted to pyridoxal in the body, and pyridoxal and pyridoxamine can be converted to each other. Yeast, liver, lean meat and cereals, cabbage and other foods are rich in vitamin B6. Vitamin B6 is soluble in water and alcohol, slightly soluble in fat solvents; it is easily destroyed by light and alkali, and does not tolerate high temperatures. Vitamin B6 combines with phosphoric acid in the body to become pyridoxal phosphate or pyridoxamine phosphate. They are coenzymes of many enzymes related to amino acid metabolism, so they are very important for amino acid metabolism.　Daily Requirement: The human body needs about 1.5 to 2 milligrams per day. Vitamin B6 is abundant in food and can be synthesized by intestinal bacteria, so vitamin B6 deficiency rarely occurs in humans.　Side effects: A daily dose of about 100 mg can cause damage to the brain and nerves. Excessive intake may also lead to what is known as neuropathy, a neurological disorder in which sensation is dulled. In the worst case, it can lead to loss of sensation in the skin. Vitamin B7 Vitamin B7 (also known as biotin) is part of the B-complex vitamins. First discovered by "Vincent DuVigneaud" in 1940, B7's main function is to help the body's cells convert carbohydrates, fats and proteins into energy that they can use. However, this is only one of its many functions.　1. It is a water-soluble fiber: There are two different types of vitamins, fat-soluble and water-soluble. First, fat-soluble vitamins are very stable and difficult to destroy. Water-soluble vitamins, on the other hand, are much more sensitive and can be easily destroyed by powerful heat and light. Second, fat-soluble vitamins can be stored in the body, while water-soluble vitamins cannot.　Vitamin B7 is a water-soluble vitamin, which means you need to consume a certain amount each day, the recommended amount being 0.03mg for men and 0.01mg for women. in addition, make sure that foods containing this vitamin are properly preserved and cooked to ensure that their B7 content is intact.　Almost all foods contain it: Almost all grains contain at least trace amounts of vitamin B7; however, certain foods are more abundant. Such as egg yolks, liver, milk, mushrooms and nuts are the best sources of biotin. Therefore, it should be a diet that includes these foods.　3. There are many factors that can lead to vitamin B7 deficiency: unlike most vitamins, insufficient B7 intake is not the only cause of deficiency. Alcohol abuse can hinder the absorption of this vitamin, and some hereditary diseases can also require you to increase your B7 intake. Therefore, due consideration should be given to taking more supplements based on the factors mentioned above.　4. Helps control diabetes: Studies have shown that the role of vitamin B7 also includes helping diabetics control their blood sugar levels and preventing nerve damage caused by the disease. Vitamin B9 in the cell has a variety of coenzymes form, responsible for the use of single-carbon metabolism, for the synthesis of purine and thymine, in cell proliferation as a raw material for DNA replication, to provide methyl so that the half homocysteine synthesized methionine, to assist in a variety of amino acids between the conversion. Therefore, folic acid is involved in cell proliferation, reproduction, hemoglobin synthesis, etc. It has a significant impact on the differentiation and maturation of blood cells and fetal development (blood cell proliferation and fetal neurodevelopment). Avoiding the buildup of cysteine protects the heart and blood vessels and may slow the onset of Alzheimer's disease. Vitamin B12 Vitamin B12 was discovered in 1947 by a woman scientist in the United States of America, Xiao Bo, in the bovine liver extract, which was later analyzed by a chemist and found to be a cobalt-containing organic compound. It is chemically stable, is indispensable to human hematopoietic substances, the lack of which can produce pernicious anemia.　Vitamin B12, that is, anti-pernicious anemia vitamin, also known as cobalamin, containing the metal element cobalt, is the only vitamin containing metal elements, anti-fatty liver, promote vitamin A storage in the liver; promote cell development and maturation and body metabolism. It is different from other B vitamins in that it is generally found in very small amounts in plants and is only produced by certain bacteria and bacteria in the soil. Liver, lean meat, fish, milk and eggs are the sources of vitamin B12 for humans. Commodities can be made from by-products of the manufacture of certain antibiotics or from special fermentations. Vitamin B12 is pink crystals, aqueous solution is quite stable in weak acid, strong acid, strong alkali is very easy to decompose, sunlight, oxidizing agents and reducing agents are easy to destroy vitamin B12. It is absorbed through the gastrointestinal tract, it must be first and the gastric pylorus secretion of a glycoprotein (also known as the internal factor) binding, to be absorbed. Treatment of B12 deficiency due to a lack of "endogenous factor" should be by injection. Deoxyadenosylcobalamin is the main form of vitamin B12 in the body. It is a coenzyme in a number of enzymes that catalyze the exchange of hydrogen, alkyl, carbonyl, or amino atoms between two adjacent carbon atoms. Another coenzyme form in the body is methylcobalamin, which is involved in the transport of methyl groups and is often interrelated with folic acid in that it increases the utilization of folic acid to influence nucleic acid and protein biosynthesis, thereby promoting the development and maturation of red blood cells.　Pernicious anemia occurs when there is a deficiency of vitamin B12. The human body's need for B12 is very small, and the human body needs about 12μg (1/1000mg) per day, and people are not usually deficient. Vitamin B13 Chemical name: Lactate Clear There is no recommended daily intake. May protect against liver disease and premature aging, and helps in the treatment of many types of sclerosis. Studies have not yet found any deficiencies related to vitamin B13.　Foods rich in vitamin B13: Root vegetables, dairy milk, yogurt or the liquid part of condensed milk.　Supplements Supplements containing vitamin B13 are available on the market.　Side effects To date, there is limited knowledge about vitamin B13, so there are no examples to guide you.　Enemies of Vitamin B13 Water, sunlight Advice There is limited knowledge of Vitamin B13 and no advice can be given, follow your doctor's advice or nutritionist. Vitamin B15 (Pantethine). Primarily used to fight fatty liver and increase the rate of oxygen metabolism in tissues. Sometimes used to treat coronary heart disease and chronic alcoholism.　11 Vitamin B17 is highly toxic. It is thought to have cancer-controlling and preventive effects.　In addition to this, choline and inositol are often categorized as essential vitamins, both of which are members of the B vitamin group. Edit this section rich in food ① rich in vitamin B1 food: wheat germ, pork leg meat, soybeans, peanuts, tenderloin, ham, black rice, chicken liver, germ rice and so on.　② Foods rich in vitamin B2: eel, beef liver, chicken liver, mushrooms, wheat germ, eggs, cheese and so on.　Foods containing vitamin B6, vitamin B12, niacin, pantothenic acid and folic acid: liver, meat, milk, yeast, fish, beans, egg yolks, nuts, spinach, cheese and so on. One of the vitamin B1 can not be stored in the body, so it should be supplemented daily.　It is difficult to get all of the B vitamins, but it is easy and convenient to get them by choosing foods carefully. The foods that contain vitamin B can be categorized into two groups: (1) and (2) (3). If you look at the above categorization, you can see that ② and ③ are all contained in roughly the same foods. Therefore, ① is a group of foods, ② and ③ together form a group of foods, and by choosing a combination of the two groups of foods, you can basically get your hands on the B vitamins.　Sources of B Vitamins The main food sources of Vitamin B1 are: beans, brown rice, milk, and poultry.　The main food sources of vitamin B2 (riboflavin) are: lean meat, egg yolks, brown rice and green leafy vegetables, millet contains a lot of nuts and milk tea Vitamin B2.　The main sources of vitamin B3 are: animal foods, liver, yeast, egg yolks, legumes, of which legumes are rich, vegetables and fruits are low.　The main sources of vitamin B5 are: yeast, animal liver, kidneys, malt and brown rice The main sources of vitamin B6 are: lean meat, nuts, brown rice, green leafy vegetables, bananas.　The main sources of vitamin B12 are: liver, fish, milk The other main source of B vitamins is the gut microflora, so with good health and a balanced diet, there is usually no deficiency. Prolonged antibiotic treatment may lead to B vitamin deficiency. Edit this section of the role of vitamin B beauty and skin care closely related to the B vitamins, including B1, B2, B3, B5, B6 and H and so on. Vitamin B1, also known as thiamine, can inhibit cholinesterase activity, reduce skin inflammation, seborrheic dermatitis prevention and treatment, eczema, and enhance the effectiveness of skin health. Mainly from cereals, fresh vegetables, fruits, cow's milk, egg yolk, lean meat, liver, yeast, bran, peanuts and so on. Vitamin B2, also known as riboflavin, involved in cellular redox reactions, hemoglobin synthesis and sugar, protein, fat metabolism, can help the skin to resist sun damage, promote cell regeneration. When the body lacks vitamin B2, the skin is more sensitive to sunlight, and is prone to solar dermatitis, being sunburned for a long time, the face is red and itchy, and there is a powdery appearance around the nose. It is mainly derived from egg yolk, cow's milk, yeast, green leafy vegetables, rice bran, germ, animal liver and kidney, carrots, brewer's yeast, fish, oranges, tangerines and oranges. Vitamin B3, also known as niacin, inhibits the formation of melanin in the skin and prevents skin roughness. Beneficial for the recovery of damaged cells or skin. Important in maintaining the integrity of normal tissues, especially the skin, digestive tract, and nervous system. Vitamin B6 is closely related to skin health and is part of the molecular structure of many enzymes and coenzymes. It promotes the metabolism of amino acids to maintain skin health, reduces capillary wall permeability and hyaluronidase activity, reduces metamorphic and inflammatory reactions, and promotes epithelial cell growth. It can be used to combat rough skin, acne, sunburn, itch relief and sun tanning, as well as seborrheic skin inflammation, generalized acne, dry seborrheic dermatitis eczema and flaky skin changes. The main sources are liver, egg yolks, grains, germ, legumes, cow's milk, fish, meat, and vegetables. Vitamin H, also known as biotin, promotes skin metabolism, improves skin roughness, and prevents hair loss, seborrheic dermatitis, and polycrystalline pimples (acne). Found in foods such as liver, egg yolks, milk and yeast. Editorial B vitamins' anti-cancer potential B vitamins are involved in DNA synthesis, maintaining genomic stability, assisting DNA repair, regulating cell proliferation and death, etc., thus playing an anti-cancer and anti-cancer role.　1. high intake of vitamin B1 can reduce the incidence of rectal cancer, colon cancer A Polish study also showed that: with the intake of thiamine from less than O.81 mg / day increased to more than 1.17 mg / day (Note: but require no more than the recommended safe intake of Canada). The risk of rectal and colon cancer decreased by 86%.　2. Vitamin B2 input can reduce the incidence of ovarian cancer Canadian women's cancer large-scale screening study analysis shows that, with the vitamin B2 (riboflavin) intake increased, the risk of ovarian cancer decreased. The risk of ovarian cancer decreased. The risk of ovarian cancer was lower with higher intakes of vitamin B2 (riboflavin) than with intakes of less than 1.41 mg per day. 41 mg per day, compared to those who consumed less than 1.41 mg per day. Those who consumed more than 217 mg per day had a 43% lower risk of ovarian cancer.　3. Women who drink alcohol need to increase their intake of B vitamins to reduce the risk of breast cancer. The risk of breast cancer increases with the amount of alcohol consumed, with those who consume more than 30 grams of alcohol per day having a reduced risk of ovarian cancer compared to those who do not drink alcohol or consume less than 5 grams of alcohol per day. Respondents who consumed more than 30 grams of alcohol per day had a 17% increased risk of breast cancer. Edit this paragraph Vitamin B12 main use 1. medical ① for the treatment and prevention of vitamin B12 deficiency.　② For gastrectomy or malabsorption syndrome, prevention of anemia caused by vitamin B12 deficiency.　③It is used to replenish the increased demand for vitamin B12 caused by consumptive diseases, hyperthyroidism, pregnancy and lactation.　④Nutritional and pregnancy anemia.　⑤ Anemia of broad-jointed tapeworm.　(6) Liver disorder anemia.　(7) Leukopenia caused by radioactivity.　(8) Nerve pain, muscle pain, joint pain.　⑨ Peripheral neuritis, peripheral nerve paralysis.　⑩ Spondylitis, spinal cord degeneration.　2 feed additives Vitamin B12 is an indispensable micro-nutrients for the growth of the body, most of the animal plant-based feed does not contain vitamin B12, the animal on the one hand by the synthesis of microorganisms in the stomach and intestines, on the one hand, by the outside world to add. In order to meet the vitamin needs of animals must be supplemented with vitamin additives.　Pigs and chickens and other non-ruminants lack of vitamin B12 is mainly manifested in growth and development stagnation, but also a few pigs can appear mild normal red blood cell anemia. In addition, it can reduce hatchability in chickens and reproductive rates in pigs. Clinical signs of deficiency include loss of appetite, growth arrest, simple anemia, and in severe cases, neurological signs as well.　Feed Vitamin B12 promotes the growth and development of poultry, especially young birds and young animals.　Can be used for: ① vitamin B12 deficiency caused by pigs, chickens stunted growth and anemia; ② cobalt-deficient areas of cattle, sheep, endemic wasting disease; ③ neuritis, neuralgia, such as non-specific treatment; ④ to improve the utilization rate of feed protein; ⑤ economic animal feeding; ⑥ with B12 solution treatment of fish eggs or fry, can improve the fish's tolerance to toxic substances in the water, such as benzene and heavy metals.　3．Others ①Food additives ②Can be used as instrument coloring agent: such as ham, sausage, ice cream, fish sauce.　③ used in cosmetics, soap, toothpaste, etc., can also be used in toilets, refrigerators, mouth and other anti-odor, to eliminate the smell of sulfide and aldehyde. Edit this section to detect the lack of vitamin B often feel tired, depression, eyes easily covered with blood, hands and feet peeling, corners of the mouth easily inflamed and anemia.　Science Tips Vitamin B must be supplemented daily. Because B vitamins are water-soluble vitamins, excess B vitamins will not be stored in the body, but will be completely excreted from the body. The B vitamins are synergistic with each other, meaning that it is better to take all the B vitamins at once rather than separately. Vitamins B1, B2, and B6 are synergistic when taken in a ratio of 1:1:1.