Le vitamin B Taken together, they constitute a group of micronutrients that are really important for keeping body and mind healthy. Indeed, play a crucial role in the functioning of the nervous system, which also make them essential for maintaining a good mood, mental clarity and concentration.
Let's find out what all the benefits are of vitamin B and what are the risks in case of deficiency.
- What are the B vitamins
- What is Vitamin B for?
- Benefits of Vitamin B
- Vitamin B deficiency
- Where is vitamin B found
What are the B vitamins
More than "vitamin B" we should speak of B vitamins, or, a set of eight micronutrients essential for staying healthy. The B vitamins include:
- Vitamin B1.
- Vitamin B2.
- Vitamin B3.
- Vitamin B6.
- Vitamin B7.
- Vitamin B9.
- Vitamin B12.
What is Vitamin B for?
The whole vitamin complex of group B it is really important for our health and each of its components plays a fundamental role in our body. Particularly:
- Vitamin B1: it is involved in energy metabolism and maintains the functionality of the nervous system.
- Vitamin B2: it is involved in energy metabolism and promotes eye health.
- Vitamin B3: it is involved in energy metabolism, promotes digestion, cell development and skin health.
- Vitamin B6: supports the immune system and is involved in metabolism.
- Vitamin B7: promotes the functioning of the nervous system.
- Vitamin B9: promotes the production of red blood cells and the embryonic and fetal development.
- Vitamin B12: promotes the functioning of the nervous system and the production of red blood cells.
Benefits of Vitamin B
As we have seen, the importance of vitamin B is mainly linked to the production of red blood cells, energy metabolism and the functioning of the nervous system.
Have optimal blood levels of vitamin B, therefore, it helps us to prevent tiredness, fatigue, irritability and bad mood.
Vitamin B deficiency
Vitamin B deficiency it can occur in the case of a diet unbalanced, in the elderly or pregnant women or in subjects suffering from diseases that hinder intestinal absorption, such as celiac disease or Crohn's disease.
The main symptoms are represented by
- Tiredness;
- fatigue;
- mental confusion;
- irritability.
however, these may vary based on the specific vitamin B of which one is lacking.
Furthermore, Vitamin B for the skin plays an important role, which is why vitamin B deficiency can also manifest itself through a deterioration in the quality of the skin, such as dryness, roughness or redness.
Where is vitamin B found
Foods rich in B vitamins are mainly of animal origin, such as meat, liver, fish, eggs, milk and cheese.
However, some of them, including vitamin B1, B2, B3, B6 and B9, they can also be found in plants such as potatoes and starchy vegetables, fruits, cereals, legumes, nuts and oil seeds.
To prevent vitamin B deficiencyTherefore, it may be sufficient to follow a varied and well-balanced diet, while, otherwise, it may be necessary to take a vitamin B supplement, to be carefully evaluated with your doctor.
In fact, an excess of vitamin B could have some adverse effects, as indeed any other nutrient that is taken unbalanced (in excess or defect).
You can learn more about what they are and when to take natural vitamin B12 supplements
READ MORE
How to integrate vitamin B in the child's diet
Other articles on vitamin B:
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Foods that contain the vitamins of the group
-
Vitamin B12 and folic acid
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Where is Vitamin B12 found?
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The link between vitamin B12 deficiency and the sciatic nerve
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Vitamin B deficiency in dogs: how to integrate it into their diet
Bibliography and sources
Biotin, National Institutes of Health
Folate, National Institutes of Health
Riboflavin, National Institutes of Health
Vitamin B12, National Institutes of Health
Vitamin B6, National Institutes of Health
Tiamin, National Institutes of Health
New Perspective on Impact of Folic Acid Supplementation during Pregnancy on Neurodevelopment/Autism in the Offspring Children – A Systematic Review, PLOSE ONE
