B vitamins
effects
consequences of deficiency
thiamine (vitamin B1)
works together with carbohydrate metabolism and energy production to maintain the normal nervous system.
It is easy to cause beriberi
Riboflavin (vitamin B2)
As an important substance of red blood cells, it participates in many metabolic functions, helps food to generate energy, helps growth and education, strengthens nails and hair, and reduces oral inflammation.
Oral ulcer, seborrheic dermatitis and eye discomfort can cause anemia and affect growth and development.
pantothenic acid (vitamin B3)
is helpful for food to release energy and fat metabolism
abnormal metabolism, digestive tract dysfunction, fatigue, weakness, motor dysfunction, etc.
nicotinic acid (calcium pantothenate)
helps carbohydrates, fats and protein release energy, maintain skin health and participate in blood sugar control.
furuncle, dermatitis, insomnia, difficulty in walking and skin inflammation.
pyridoxine (vitamin B6)
is involved in the synthesis of hormones and red blood cells, which is also necessary for protein's metabolism, nervous system and immune system.
It is easy to suffer from anemia, depression, insomnia, difficulty in walking and skin inflammation.
vitamin B12
is indispensable for normal growth and erythropoiesis of the body, helps to maintain the health of the nervous system, is an important substance for metabolism of folic acid, sugar, fat and protein, and is also necessary for DNA synthesis.
It is easy to cause pernicious anemia, neurodegeneration, and inflammation of oral cavity and digestive tract.
Folic acid
maintains the genetic genes of cells and regulates cell division.
anemia, glossitis, gastrointestinal dysfunction, growth retardation, etc.
Biotin
participates in the new metabolism of carbohydrate and the synthesis of fat and protein
Abnormal metabolism
Food sources of B vitamins
Spinach, pig, liver, beans, green leafy vegetables and dairy products.
recommended daily intake of B vitamins
#2 B vitamins-an important nutrient that is easily overlooked
In our daily life, we often have some inexplicable diseases, such as cheilitis, dermatitis, angular stomatitis, seborrheic dermatitis of skin around eyes, nose and mouth, some anemia, or mental depression and limb tremor. What's going on here? This is probably caused by the lack of B vitamins.
B vitamins include B1, B2, B6, B12, pantothenic acid, folic acid and so on. Due to the lack of understanding of their physiological functions for a long time, people have neglected them. But in fact, B vitamins have very important functions, and many diseases are related to their lack.
Vitamin B1, also known as anti-neuritis, its deficiency can lead to beriberi, which is manifested as symmetrical peripheral neuritis, sensory disturbance, numbness and burning sensation in adults; Palpitation, tachycardia, edema, etc., children may show loss of appetite, vomiting, excitement, abdominal pain, shortness of breath and difficulty, and then some cardiovascular symptoms may occur, and even death may occur; Vitamin B2 deficiency can cause cheilitis, angular stomatitis, glossitis, dermatitis, scrotal dermatitis, corneal vascular hyperplasia, etc. In addition, severe deficiency can lead to low immune function and fetal malformation. The deficiency of vitamin B6 is often accompanied by the deficiency of other B vitamins, and its symptoms are similar to those of B2 deficiency, and it is also a manifestation of some severe inflammation. Some of them have neuropsychiatric symptoms, and children may be greatly affected, with symptoms such as irritability, muscle twitching and convulsion. B12 deficiency is mainly caused by megaloblastic anemia, mental depression, memory loss, limb tremor and other neurological symptoms. Folic acid is an important vitamin, and the symptoms of folic acid deficiency include megaloblastic anemia, placental abruption in pregnant women, intrauterine growth retardation, premature birth and low birth weight, spina bifida and anencephaly in the fetus.
There are different reasons for the deficiency of various vitamins. Because vitamin B1 mainly exists in unrefined cereals, and now the dietary structure in China is still dominated by cereals, the main reason for the lack of vitamin B1 lies in the long-term consumption of refined white rice, flour and improper processing or cooking methods, resulting in more loss of vitamin B1 in food; Or when the body is in a pathological state such as pregnancy, breastfeeding, high temperature environment and hyperthyroidism. In addition to cereals, miscellaneous grains, nuts and fresh beans, B1 content is also high, while pork and viscera are also high. The most common cause of vitamin B2 deficiency is insufficient intake and excessive drinking. It is one of the nutrients easily lacking in Chinese diet. Its good food source is mainly animal food, with high content in liver, kidney, heart, egg yolk and milk, while plant food is rich in spinach, leek, rape and beans. Simple deficiency of B6 is rare, and it is often accompanied by a variety of B vitamins. Besides insufficient intake, some drugs can also induce B6 deficiency. Good sources of B6 are meat (especially liver), sunflower seeds and walnuts in beans and nuts. B12 mainly exists in animal food, but most people's food in China is still mainly cereals. Therefore, B12 deficiency is still common. Therefore, eating more meat, animal offal, fish, poultry, shellfish and eggs can prevent B12 deficiency. Folic acid deficiency is common, for example, the rate of folic acid deficiency in red blood cells of rural women in China is 38.8%, and that in cities is 21.6%. The main reasons are insufficient intake, alcoholism, anticonvulsant and contraceptive use. Because folic acid is widely found in animal and plant foods, adding some liver, kidney, green leafy vegetables, potatoes, beans and wheat germ in the diet can prevent folic acid deficiency.
In short, B vitamins play an important role in many aspects of the human body, but due to the lack of understanding of them, they are neglected, so there are some symptoms of deficiency, which must be paid attention to, and the purpose of eliminating deficiency can be achieved through some dietary supplements or other supplementary methods.