You have already wondered why doctors always tell you to have A balanced dietE? Let's say you like pineapple chicken, for example. Pineapple and chicken are good for you, right? So why can not you live with pineapple?
Why is vitamin B important?
The reason is that the constituent elements of good health come from a variety of food, even if they belong to the same family of nutrients. This is the case of vitamin B, which plays a key role in maintaining cell health and energy.
All types of vitamin B do not do the same thing. In addition, the different types of vitamin B all come from different types of foods. Vitamin B-12, for example, is mainly in meat and dairy products. B-7 and B-9 (and, to a certain extent, B-1 and B-2) are found in fruits and vegetables.
The shortcomings of one or other of these elements can lead to health problems. Sometimes a doctor will prescribe a supplement if he thinks you do not take enough vitamin B.
Some groups, such as seniors and pregnant women, need larger quantities of certain types of vitamin B. Some diseases, such as Crohn's disease, Cloeliac disease, HIV and misuse of alcohol, may result in poor absorption of vitamin B.
The symptoms of a deficiency depend on the type of vitamin B that you miss. They can go fatigue and confusion to anemia or weakened immune system. Cutaneous eruptions can also occur.
What is the difference between vitamins B?
Here is an overview of the most common types of vitamin B: what they do, what foods contain and why you need it.
Vitamin B-12
What he does: vitamin B-12 (cobalamine) helps regulate the nervous system. It also plays a role in the growth and training of red blood cells.
What foods contain: Vitamin B-12 SE found mainly in meat and dairy products, so anyone following a strict vegan diet is at risk of deficiency. The only other dietary sources of B-12 are the enriched foods.
Some of the best sources of vitamin B-12 include:
- Cheese (a portion corresponds to the size of a domino)
- A glass of milk (1 cup)
- fish (a portion of any meat has the same size as a card game)
- shellfish
- liver
- kidney
- Red meat
Try this recipe for a brunch of ratatouille. Eggs and cheese make it an excellent source of vitamin B-12.
What happens if you do not have enough? Vitamin B-12 deficiencies may result in anemia and confusion in the elderly.
Psychological conditions such as dementia, paranoia, depression and behavioral changes can result from vitamin B-12 deficiency. Neurological damage is sometimes irreversible.
Vitamin B-12 deficiency can cause the following symptoms:
- Tingling in the feet and hands
- extreme fatigue
- fault
- Irritability or depression
Vitamin B-6
What it does: vitamin B-6 (pyridoxin) helps the body transform food into energy. It can also Help the organization fight infections. Pregnant and lactating women need it to help the brain of their baby to develop normally.
From where you hold it: B-6 is in:
- Chickpeas
- tuna
- Salmon
- whole grains and cereals (a portion corresponds to the size of your fist)
- Liver of beef
- ground beef
- Chicken breast
- watermelon (a serving of fruit is not bigger than a fist)
- potatoes
- spinach (a portion equivalent to a round handle)
Whisk asian bowl of rice with salmon and spinach to get your daily serving of vitamin B-6.
Why you need it: Too little B-6 can cause anemia and skin disorders, such as rash or cracks around the mouth. A lack of B-6 can also cause:
- economic crisis
- disarray
- nausea
- anemia
- susceptibility to infection
- rashes (dermatitis)
Vitamin B-1 and B-2
What they do: Vitamin B-1 is also called thiamine, and vitamin B-2 is also called riboflavin. These vitamins help convert food into energy. Vitamin B-1 neurological benefits and vitamin B-2 helps maintain good eyesight.
From where you stand: Most people get the thiamine from cereal breakfast and whole grains. Riboflavin is found in:
- Whole grains
- milk
- ovules
- dark green vegetables
- Get your daily servings of greens with the green smoothie.
Why you need it: Deficiencies of thiamine and riboflavin usually pose no problem to the United States. This is because many foods, such as milk and whole grain cereals, are fortified with vitamins. However, it can become a problem in people who abuse alcohol and with symptoms such as confusion and cracks on the sides of the mouth.
Vitamin B-3
What it does: Vitamin B-3 (niacin) also helps convert food into energy. It helps in proper digestion and good appetite.
Hence the stand you: Niacin is found in:
- chicken
- fish
- liver
- Red meat
- whole grains, such as wheat and barley
- peanut
Why you need it: A lack of niacin can cause digestive problems such as nausea and abdominal cramps. A severe deficiency can also cause mental confusion.
Vitamin B-9
What it does: Vitamin B-9 is also called folate or folic acid. Folic acid is found naturally in foods. Folic acid is the synthetic form that is often found in fortified foods and processed. Like most B vitamins, vitamin B-9 favorsa red blood cell growth. It also reduces the risk of birth defects when consumed by pregnant women.
Hence the stand you: Vitamin B-9 can be found in:
- meat
- Whole grains
- beets
- citrus
- fish
- fortified cereals
- legumes
- green leafy vegetables
- liver and kidneys
Why you need it: Without enough folate, a person may develop diarrhea or anemia. Pregnant women with folate deficiency can give rise to babies with abnormalities. However, an additional excessive folic acid during pregnancy can also cause neurological problems in the baby.
Prevention deficiencies
To stay healthy, most people do not need to take a supplement to get enough vitamin B. There are lots of delicious foods available to get all the nutrients you need naturally, while you hold a complete diet of meats, grains, fruits and vegetables.
Sometimes OTC supplements are used to prevent deficiencies. Vitamin supplements should be taken only on the advice of a doctor. If you are pregnant or elderly over 50 yearsIt is more likely you will need supplements.
In addition, supplementation is only a last resort if you can not get B vitamins by diet, or if you have certain health conditions that justify their use. The risk of overdose is lower than for other nutrients because the B vitamins are water-soluble. However, supplements can still cause side effects or long-term health effects or interact with the medications you are taking.
If you think of suffering from vitamin B deficiency, contact your doctor. They can order a physical examination as well as blood tests.