The
B-Complex Group of Vitamins
Ever wondered why vitamins are
so important that nearly every food ad we see on TV or in magazines
mentions one of them as a marketing device? One of the most
promoted vitamins is the B-complex, which conjures images of
stringed
together carbon molecules. In fact, there is no single vitamin
that can be called B-complex
on its own.
B-complex
vitamins are really a group of 8 vitamins – B1 (thiamine), B2
(riboflavin), B3 (niacin), B6 (pyridoxine), B9 (folic acid), B12
(cyanocobalamin), pantothenic acid and biotin. All of these
vitamins are recommended for daily intake to ensure proper balance and
health. They are also easy to absorb because they are water
soluble.
Vitamin comes from the words ‘vital’ and ‘amine’ a concept that was
thought up by Casimir Funk, a chemist from Poland. He was able to
isolate vitamin B1 from rice. B1 is a vitamin that is important
for fighting beriberi which causes the inflammation and degeneration of
the nerves, heart and digestive system.
Meet the B
Vitamins
B1 or
thiamine
helps promote circulation and blood formation. It
is also responsible for the metabolism of carbohydrates and plays a
vital part in helping digestion. It not only fights beriberi, it
also helps fight depression and enhances memory. Some good
sources of thiamine are meat, seafood, beef liver, peanuts, wheat bran,
sunflower seeds and egg yolks.
A deficiency in thiamine causes insomnia, confusion, forgetfulness,
weight loss, oversensitivity to noise, headaches and numbness or
burning feeling in the hands or feet.
B2 or
riboflavin helps the body process oxygen and helps in the
metabolism of carbohydrates, amino and fatty acids. It works in
tandem with vitamin B6 and enhances the benefits of this vitamin.
It is found in nuts, eggs, milk and milk products, meat, green leafy
vegetables, whole grains and fish. Riboflavin is best taken with
vitamin C and other B vitamins.
A deficiency in this vitamin causes inflammation of the mouth and the
tongue, eye disorders and skin lesions. Dizziness, hair loss,
dermatitis and light sensitivity may also be observed. Riboflavin
is also indicated in individuals who are taking or consuming
antibiotics, alcohol or oral contraceptives, or those are into heavy
exercising.
B3 or niacin
helps maintain healthy skin and nerves and is needed for
proper food metabolism. It is found in a lot of food that is rich
in protein like meat, fish, milk, eggs, peanuts and legumes.
Niacin can also be taken as a prescription vitamin to help lower
cholesterol levels, although an individual may suffer from side effects
like headaches, cramps, nausea and dilated blood vessels.
Niacin, also called nicotinamide or nicotinic acid, fights a disease
called pellagra, which manifests itself through 3 symptoms, dementia,
diarrhea and dermatitis. The tongue and the inside of the cheeks
also become red and painful. Other symptoms of a niacin
deficiency are irritability, loss of appetite, vomiting, sore mouth,
swollen gums, constipation and abdominal pain.
B6 or
pyridoxine, which is also known as pyridoxamine and pyridoxal
phosphate, helps the body produce healthy red blood cell and is a vital
ingredient in the metabolism of amino acids, which build protein.
It is found in brown rice, butter, wheat germ, soybeans, whole grain
cereal, liver and animal organs.
A deficiency in pyridoxine causes skin disorders, poor coordination,
insomnia and neuropathy, where the nervous system does not behave the
way it should. It can also manifest in conditions like
nervousness, mood swings, arm and leg cramps and iron-resistant anemia.
B9 or folic
acid is also known as folate or folacin. This vitamin
is naturally produced by the body and stored in the liver. It is
needed for cell growth and DNA synthesis and in the formation of red
blood cells and amino acids. It is highly essential in the
production of heme, a substance in hemoglobin which is responsible for
carrying oxygen within the body.
Folic acid plays a vital role in cell division and helps in the
metabolism of protein -- which is why it is recommended for pregnant
women. A shortage of this vitamin causes acne, fatigue and
cracked corners of the mouth. If prolonged, this deficiency can
lead to anemia.
B12 or
cyanocobalamin helps in the production of the blood cells and
helps maintain healthy nerves. It is also important in the
synthesis and repair of our DNA and it processes proteins, fats and
carbohydrates. It is found in meat, milk, poultry, liver and egg
yolks.
Plants do not produce vitamin B12 so vegetarians are at a high risk of
suffering from its deficiency unless they take supplements. A
lack of B12 can lead to pernicious anemia, which causes numbness and
weakness. If allowed to go unchecked, this deficiency can also
lead to brain damage.
B5 or
pantothenic acid helps enhance the functions of the adrenal
gland
and maintains healthy skin and muscles. It also helps fight
allergies. It is beneficial in the metabolism of fat,
carbohydrates and protein. It is found in meat, eggs, vegetables,
brewer’s yeast, legumes, royal jelly, whole wheat and saltwater fish.
A deficiency in pantothenic acid causes headaches, depression, tingling
of the hands, sensations like a feeling of burning in the feet, muscle
weakness, cramps and frequent infection. People who are
overstressed or those who are predisposed to allergies will benefit
from this vitamin.
Biotin
is naturally produced by the intestines, but is also available
in egg yolk, mushrooms and brewer’s yeast. It is also found in
egg yolks, peanuts, cauliflower and beef liver.
A deficiency in biotin is uncommon, but when it occurs, it usually
manifests itself through scaly dermatitis. It is also more likely
to occur in people who consume too much egg whites.
Multi-million dollar empires have been built on vitamins alone.
And with good reason. These are not just highly essential to the
health and well-being our bodies, but for our minds as well. B-complex
vitamins are available in a variety of food. If you
think you’re not getting enough, then there are vitamin supplements
that can help you meet your required daily intake.
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