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Benefit of vitamin B complex and what are its sources

There are a group of vitamins B of several types, which are Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, and Vitamin B7 called biotin, Vitamin B12 and folic acid, as B vitamins help the body to obtain energy and also help to form cells. Red blood, and B vitamins can be obtained from proteins such as fish, poultry, meat, eggs, dairy products, green leafy vegetables, beans, peas, etc., and not getting enough of these vitamins can lead to diseases, such as poverty Blood that is produced due to a lack of vitamin B12 Or vitamin B6, and B vitamins are considered to be water-soluble vitamins, and most of the body cannot store most of them, except for Vitamin B12 and folate that are stored in the liver, and therefore malnutrition for a few months may cause a deficiency in the body, so adequate amounts of B vitamins must be consumed Regularly as part of a balanced diet, but it should be noted that it is easily destroyed during cooking, and it is considered that the vitamin B complex is a compound consisting of eight different types of water-soluble vitamin B that work together as an energy enhancer as they help convert food into energy, as well as It is necessary for growth and development They are essential for blood cells, hormones and the nervous system, all kind of B vitamins is the catalyst (enzyme) processes metabolism, and addition, each type plays important roles in various body functions, and can lack of any of them impact heavily on your health.

Vitamin B complex components:
  1.  Thiamine (B1):This vitamin helps relieve stress and protect the immune system by helping to form new cells in the body, and although symptoms of this vitamin deficiency are rare, an insufficient amount of thiamine can cause Vernike's encephalopathy, a neurological disorder.
  2.  Riboflavin (B2):This vitamin helps as an antioxidant by fighting free radicals in the body, as it prevents heart diseases and reduces premature aging, and is also necessary for the production of red blood cells, and its deficiency can lead to skin disorders, hair loss, liver disease and anemia.
  3. Niacin (B3):This helps to improve blood circulation as well as the level of good high-density cholesterol (HDL) in the body, as it helps the body to produce several hormones, and its deficiency can lead to infection with pellagra, which can cause dermatitis, insomnia, weakness and diarrhea.
  4.  Pantothenic acid (B5):This helps generate energy by breaking down fats and carbohydrates, and also helps the body produce hormones like testosterone, and although vitamin B5 deficiency is uncommon, it can lead to acne.
  5.  Pyridoxine (B6):This helps to regulate the levels of homocysteine, an amino acid associated with heart disease, and it also helps the body produce hormones, which raise mood, and its deficiency is associated with inflammation in the body as well as neurological problems.
  6. Biotin (B7):It is the beauty vitamin responsible for the health of hair, skin and nails, as it helps to control blood glucose levels, and during pregnancy it is important for the normal development of the fetus, and its deficiency in infants may cause poor growth and neurological disorders.
  7. Folic acid (B9):Also known as folic acid, it is very important for good memory and healthy brain development, also helps in maintaining the prevention of depression, and during pregnancy supports fetal growth and prevents nerve defects, and this vitamin deficiency can lead to anemia.
  8.  Coblamine ((B12:This vitamin helps in the production of red blood cells, and it also helps in the creation of hemoglobin, a protein that carries oxygen in the blood, and its deficiency can cause major anemia, peripheral neuropathy and memory loss in addition to cognitive impairments.
Sources of vitamin B complex:
 Fish: Despite the fact that fish are not able to form vitamin B12 in their bodies, they are one of the richest sources. Fish have the ability to concentrate vitamins in their cells that are formed by the action of bacteria - sardines, mackerel, shellfish, and salmon are some of the varieties. It has a high concentration of B vitamins and other nutrients. Three ounces (7.6 micrograms) of sardines provide 100 percent of the recommended daily value of vitamin B12.

 Beef liver:
 It is one of the richest sources of B vitamins, in fact a medium slice (68 grams) of beef liver provides more than half of the daily needs of B9, B6 and B12, while folic acid (B9) helps prevent birth defects, and B6 helps secrete a substance Serotonin to regulate mood and sleep is appropriate, B12 helps in the formation of red blood cells, and also provides 179 percent of the recommended daily amount for adults of riboflavin.

Chicken:
Available all year round, as chicken is an exceptionally good source of B complex vitamins, it is also rich in protein and minerals, and chicken definitely has a nutritional value for your body,
Cooked or grilled chicken breasts are an excellent source of niacin (B3), pantothenic acid (B5) and vitamin B6, all of which are required for effective metabolism in the body.
Four ounces of chicken breast provides 72 percent of niacin, 10.6 percent of pantothenic acid and 32 percent of vitamin B6, according to the recommended daily values ​​for these nutrients.

Eggs and dairy:
Fried, scrambled or boiled eggs are a great source of B vitamins, and virtually every vitamin B can be found in eggs, and egg yolks are an excellent source of vitamin B12, which helps in the production of red blood cells, and eggs also contain niacin, vitamin B6 and butane, and these It is responsible for regulating metabolism, enhancing immunity and cell growth. In addition, milk and dairy products are also a rich source of thiamine (B1), riboflavin (B2) and vitamin B12, and other B vitamins such as B3, B5, B9 and B6 are also found, but few. One cup of semi-skimmed milk (200 ml) provides 100% vitamin B12, 15% thiamine, 45% riboflavin, 3% niacin, 9.3% folate and a small amount of pyridoxine, depending on the daily recommended amount for adults. .

Beans:
It is an excellent source of important B-complex vitamins, as many varieties including beans, black beans, red beans, black peas, white beans, chickpeas, beans and beans are all rich in thiamine, niacin, folate, and riboflavin, and these vitamins help in food transformation. To energy, reduce inflammation and increase good cholesterol. The folate and vitamin B6 content in the beans helps reduce the risk of cardiovascular diseases. One cup of cooked beans provides 90 percent of the recommended amount of folic acid and 10 percent of thiamine (B1), niacin (B3), pantothenic acid (B5) and pyridoxine (B6).

Soy milk:
It is a good source of vitamin B12, as it is a healthy alternative for vegetarians and people who are lactose intolerant or not tolerate it. Since vitamin B12 is found mostly in animal products, soy milk is especially beneficial for vegetarians, and also is extracted from plants, it absolutely does not contain lactose, is free of cholesterol and saturated fat., And is an excellent source of high-quality protein, isoflavones, and chemicals. Vegetable that lowers cholesterol “low” low-density lipoprotein.

Spinach:
It is one of the best sources of B vitamins, as it contains a few members of the Vitamin B family, the most prevalent being B9 or folic acid, in 1 cup of raw spinach, 15 percent of the daily recommended value of Vitamin B9 can be obtained which helps In tissue formation and proper cell performance, as well as the production of DNA, the other B vitamins in spinach are B2, B6 and B7, and they are also rich in protein, calcium, iron, magnesium and potassium.
the banana:
Bananas are another good option to meet the body's vitamin B requirements, especially vitamin B6. According to the National Institute of Health, an adult person needs 1.5 milligrams of vitamin B6 per day, and bananas supply a third of that amount in just one process, and this vitamin helps in the production of vectors The nervousness that regulates sleep and mood. For women, B6 may reduce the symptoms of premenstrual syndrome. Regular eating of bananas reduces the risk of various types of cancer, regulates vascular movements, improves muscle health, promotes sleep and improves cognitive ability. Unlike bananas, you can also consume papaya, orange, cantaloupe and avocado, which are also good sources for the B complex complex of vitamins.

Benefits of vitamin B complex:
 B vitamins provide many health benefits for the human body, and help it to stay in good health, and eating it in conjunction with a healthy diet helps prevent some diseases, in addition to that there are many other health benefits of B vitamins of various types, namely:
  •  Help boost metabolism in the body. It helps reduce the risk of stroke and plays an important role in performing nerve functions, forming blood cells, as well as producing DNA, and maintaining the functioning of the immune system as well as in Vitamin B12 and Vitamin B6.
  • It works to improve mood, relieve anxiety and depression. Vitamin B12, B6, and B9 also help. It has been observed in some studies that low levels of vitamin B9 in people who suffer from depression, and keep the skin and skin healthy.
  • It plays a major role in the process of converting food into energy. Vitamin B1, which is known as thiamine, and Vitamin B3, which is known as niacin, are important and necessary elements in this process.
  • It helps the body to grow and produce hormones. Vitamin B5 plays a major role in producing the hormones that the body needs to perform its various functions. The Food and Nutrition Council of the Institute of Medicine recommends that all people, especially those over 14 years of age, take 5 mg per day of vitamin B5 or what is known as acid Pantothenic helps reduce the risk of heart disease and has an important role in the process of amino acid metabolism, enzymes and their interactions within cells.
  •  It plays an important role in the child's growth and development process. Vitamin B9 or the so-called folic acid is one of the necessary vitamins that a woman planning pregnancy should consume sufficient amounts of it to protect the child from developing a tube defect.
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