Benefits of Vitamin B

vitamin-b

The vitamin B is required for the proper functioning of organism.

The main features are:
• Produce energy
• Participate in growth and cell division.
• Produce hormones, enzymes and proteins important.
• Caring for the health of the heart and arteries.
• Keep the nervous system in good condition. .
• Caring for the health of the mind.
• Strengthen the immune system?

From where it is found: Vitamin B found in whole grains such as rice, oats, wheat, lentils, nines, mushrooms, peanuts, brewer’s yeast, wheat germ, as well as beef, liver, chicken and eggs. You must know the good food for your health.

Who needs more vitamins? Overall we all need it, but there are cases that should take food supplements even more of this vitamin, such as:

  • seniors
  • Sick bowel
  • People who drink too much alcohol
  • Smoking
  • Strict vegetarians
  • Pregnant and lactating
  • Sick thyroid

B complex vitamins are:

  • B1 (Thiamine) helps the body cells convert carbohydrates into energy
  • B2 (Riboflavin) is important for body growth and red blood cell production. Helps release energy from carbohydrates
  • B3 (Niacin) assists in the functioning of the digestive system, skin and nerves. It is also effective to convert food into energy
  • B5 (Pantothenic Acid): Helps break down carbohydrates, proteins and fats
  • B6: it is used to help break down proteins (the higher the protein intake, the greater the need for vitamin B6)
  • B7 (Biotin): helps break down proteins and carbohydrates
  • B12: the body can not store water-soluble vitamins, although the B12 can be stored in the liver for years. This vitamin is important for metabolism, aids the formation of red blood cells and improves the functioning of the central nervous system
  • Folic acid helps the body make new cells. It is essential for women of childbearing age.

It’s important to eat of this vitamin, of course not consume in excess supplements can you bring consequences such as with the case of some types of vitamin B as niacin and pyridoxine.

Precautions

  • The consumption of high doses of niacin can cause liver damage, peptic ulcer and rash. Even normal doses can be associated with skin redness
  • High doses of vitamin B6 can cause neurological disorders and numbness
  • Adverse effects of folic acid are rare but may include: fever, weakness, shortness of breath, wheezing, chest tightness, rash and itching
  • Specific recommendations for consumption of B complex depend on age, sex and other factors such as pregnancy and lactation
  • Before consuming the B complex, talk to your doctor about dose appropriate to their health needs.