Vitamin B 1 is mainly related to energy metabolism. When the intake is insufficient, it will affect the heating. Especially the nervous system and brain, can't get enough energy and can't function normally.

Lack of vitamin B 1 can lead to polyneuritis and beriberi. Other symptoms are as follows: gastrointestinal digestive system (loss of appetite, constipation), nervous system (neuritis, abnormal knee reflexes, weakness of both feet), cardiovascular system (muscle loss of elasticity, slow blood circulation).

Liver, lean meat, yeast, beans, nuts and whole grains (brown rice and oats) are the most abundant foods.

The intake of vitamin B 1 is difficult to define, because everyone's metabolic rate is different. In case of athletes, pregnant women, parturients, hyperthyroidism, fever (injury or infection) and other people with strong metabolism, the demand for vitamin B 1 will also increase. The daily diet also matters. If you eat more sugar, the intake of vitamin B 1 will increase.

Second, vitamin B2 (riboflavin)

It plays an important role in energy metabolism (sugar, fat, protein) in the body, which is related to the formation of blood cells and the production of antibodies, and is necessary for growth. Combined with vitamin A, it can improve the mucosal tissue of digestive tract. Taking birth control pills and athletes (severe) need to be supplemented.

Lack of people is prone to diseases such as mouth, lips, eyes and skin: the corners of the mouth are white, red and swollen, and painful (ulceration), that is, angular stomatitis. The tongue is purplish red (swollen). There are fat secretions on both sides of the nose. Photophobia, itchy eyes and face. According to the national nutrition survey, China people's dietary intake of vitamin B2 did not reach the recommended daily intake.

Foods rich in vitamin B2: milk, cheese, meat, viscera, whole grains, green vegetables and yeast powder.

Foods rich in vitamin B2: milk, cheese, meat, viscera, whole grains, green vegetables and yeast powder.

Vitamin B3 (nicotinic acid, niacin)

Nicotinic acid plays an established role in nervous system, blood circulation and skin health. In addition to helping the nervous system to operate, it also participates in the metabolism of sugar, fat and protein, so as to meet the needs of the body to use energy. In addition, it is an indispensable substance for the synthesis of hormones.

The human body can synthesize nicotinic acid through tryptophan, which is one of the main amino acids. It is one of the most needed vitamins in the B family. If vitamin B 1, B2 and B6 are deficient in the body, nicotinic acid cannot be produced by itself.

Nicotinic acid deficiency: it can cause pellagra, with symptoms of diarrhea, dermatitis, dementia and death (severe cases).

Sources: liver, lean meat, mushrooms, laver, pork, eggs, milk, whole wheat cheese products, wheat germ, brown rice, germ rice, beer yeast and yeast.

4. Pantothenic acid

Pantothenic acid can not only increase the anti-stress ability of human body (can improve depression and anxiety), but also play the role of coenzyme like most B groups. It needs to convert fat, sugar and protein into energy for body metabolism, erythropoiesis, antibody and adrenal hormone formation. Pantothenic acid is a part of coenzyme A(Co A) structure. All tissues in the body contain coenzyme A, which is a very important coenzyme in cell metabolism. Symptoms of pantothenic acid deficiency: abdominal pain, diarrhea, eczema, fatigue, spasm, hypoglycemia, intestinal disorder.

Foods containing pantothenic acid: viscera, lobster, lean meat, eggs, peas, soybeans, beer yeast, corn, sunflower seeds, wheat germ and whole grains.

Verb (abbreviation of verb) Vitamin B6 (pyridoxine, P ALIGN = LEFT & gt Vitamin B6's main function is to participate in protein's metabolism. Protein is composed of amino acids, and the role of vitamin B6 is to assist the transformation and synthesis of these amino acids. It is also related to the synthesis of hormones and red blood cells, helping the brain and nervous system to supply energy (glucose), promoting the synthesis of nucleic acids (RNA and DNA) and preventing aging. Vitamin B6 is also necessary to convert tryptophan into nicotinic acid. In addition, it also participates in the activation of various enzymes and assists the absorption of B 12. It can prevent various nerve and skin diseases and relieve vomiting.

Vitamin B6 deficiency: spasm, paralysis of hands and feet, dermatitis and anemia, usually accompanied by other B deficiency. Foods containing vitamin B6 include: liver, lean meat, eggs, fish, beans, yeast, whole grains, nuts and green vegetables.

Intransitive verb vitamin B 12 (cyanocobalamin)

The only mineral-containing vitamin whose main function is anti-anemia (promoting the regeneration and formation of red blood cells), protein synthesis, fat and sugar metabolism all need B 12. It can also prevent nerve injury and maintain normal growth and development.

Vitamin B 12 only exists in animal foods, mainly liver and meat, and dairy products also contain a small amount. Bacteria in the intestine can also synthesize a small amount of B 12. When we want to absorb vitamin B 12, we need the combination of internal factors secreted by the stomach to be absorbed and utilized by the intestine.

People prone to deficiency: malabsorption (mostly elderly people), vegetarianism (whole plant vegetarian diet), digestive system dysfunction (internal deficiency).

Symptoms: pernicious anemia, neurological symptoms, etc.

The sources are mainly animal foods: meat, viscera, fish, poultry, seafood, milk, cheese and eggs.

7. Folic acid

Speaking of group B, the family is quite United, and * * * participates in many biochemical reactions in the body!

Folic acid and vitamin B 12 are involved in the formation of red blood cells, play the role of coenzyme in DNA synthesis (related to cell division and replication), and also participate in amino acid metabolism together with vitamin B6***. Lack of folic acid can cause problems such as macrosomia and growth retardation. It can help regulate the development of embryonic nerve cells, so if pregnant women lack folic acid, they are very likely to give birth to deformed children with neurological defects.

Rich sources: viscera, meat, salmon, cheese, milk, wheat germ, brown rice, yeast, yeast, beans, citrus fruits, green vegetables and other foods. Folic acid is easily lost with the extension of cooking and storage time, so we should eat vegetables and fruits first, reduce cooking time and simplify cooking methods.

Eight, biotin (biotin)

Assist cell growth, participate in the metabolism of fat, sugar and protein, and maintain skin health together with vitamin B group and vitamin A***. At the same time, it is made into an added nutrient of shampoo to promote hair health.

Biotin can be synthesized by intestinal bacteria, so deficiency is rare. In particular, the raw protein contains avidin, which will combine with biotin and hinder absorption. Long-term use of antibiotics or sulfonamides should be supplemented appropriately.

Rich sources: egg yolk, liver, meat, yeast, whole grains, soybeans, dairy products and so on.