The B Group Vitamins (part 2)

Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5

Vitamin B6

Vitamin B6 (pyridoxine) is involved in the processing of certain amino acids and in the functioning of the immune system, in the production of antibodies to fight infections. It plays a role in the production of red blood cells and in the processing of carbohydrates and fats. This water soluble vitamin is pervasive in many foods.
Lacking vitamin B6 may affect the development of atherosclerosis and lower immunity.

Vitamin B9

Vitamin B9 (folic acid) is required for the proper functioning of vitamin B12 in the production of red blood cells and processing of carbohydrates, fats and proteins. Good sources of this water soluble vitamin are: liver, kidney, green vegetables, yeast, fruits, dried beans and lentils, grains and untreated wheat seedlings.

The lack of folic acid is widely spread and can cause an anemic fatigue, insomnia, forgetfulness and irritability. Adequate consumption of folic acid is important for women who want to get pregnant, and for a healthy pregnancy.

Vitamin B12

Vitamin B12 is necessary for the proper functioning of vitamin B9 and important for the production of nucleic acid (genetic material). In addition, this vitamin is important for production of the fatty covering of nervous fibers, without which they would not be able to operate, as well as for the production of red blood cells. Vitamin B12 is involved in the processing of proteins, carbohydrates and fats and in the formation of healthy cells. This water soluble vitamin is found in dairy products, egg yolk, meat, liver, kidney and fish.

Biotin

Biotin (complex of Group B vitamins) - is soluble in water, involved in processing of fats, including the production of glucose in a lack of carbohydrates. It is working in combination (though whatever) with insulin and may be important in treating diabetes. Good sources of biotin - egg yolk, liver, kidney, wheat, oats, yeast and nuts. In addition, biotin is synthesized by the intestine's bacteria.

The lack of biotin in the body of an adult person occurs very rarely, but a shortage of it in infants can cause seboreynoy eczema (seborrhea dermatitis).

The B Group Vitamins

This group includes 11 different vitamins, such as riboflavin (vitamin B2), thiamine (vitamin B1), folic acid, pyridoxine (vitamin B6), Pantothenic acid.

Vitamin B1 (thiamine or aneurin) is involved in processing carbohydrates and providing vital energy for all of the organism. This water soluble vitamin is essential for the healthy functioning of the nervous system and muscles. It also plays a role in dealing with the body pain and may influence the intellectual functioning of the brain. Good sources of vitamin B1 - Lean pork, liver, kidneys, potatoes, cereals (millet, oat, buckwheat), bread (rye and wholegrain), legumes, green peas.

A light deficiency of this vitamin can cause digestive disorders, nausea, constipation, fatigue, irritability and forgetfulness.

Vitamin B2 (riboflavin) is involved in the processing of carbohydrates in enzymatic reactions inside cells, which means - in the formation of energy. It also helps to maintain healthy skin and mucous membranes.

Tрe lack of this vitamin causes pain in tongue and lips, dry skin, as well as, possibly nervousness, tremor, drowsiness and dizziness.

Vitamin B3 (niacin, nicotine acid) is involved in the maintenance of health and blood circulation, the nervous system and in the adrenal glands. This is a water soluble vitamin, which has as sources the cereals (except corn), as well as peanuts, beans, dried fruits, artichokes, meat, kidneys, liver and chickens.

The lack of vitamin B3 leads to vomiting and diarrhea, loss of appetite, stomach ulcers and duodenum, dermatitis, irritability, depression, insomnia, fatigue and headache pain. In more severe cases occurring disease pellagra, which has all of the symptoms, but also complicated by dementia.

Vitamin B5 (Pantothenic acid) is involved in the processing of carbohydrates and fats, in the formation of the nervous and immune systems, as well as in the adrenal glands. This vitamin is found in many products, and also is produces in the intestine. The deficiency is very rarely, but it may be accompanied by a low level of poor performance adrenal glands, causing headaches, fatigue, insomnia, nausea and abdominal pain - often in a state of stress.

Read about Vitamin B6, B9, B12 in the next post.