Summary

Unlike the other vitamins, vitamin B is actually a group of different substances, all playing different roles in the body. Lack of any of these may lead to disease, so it is important to know where to find them in the diet.

Introduction

The B vitamins have some common dietetic sources, such as whole grains, legumes, eggs, dairy products, meat, meat organs, fish and yeast. They are soluble in water and are quickly assimilated by the body. Since they are also eliminated through the urine, we have to ingest them on a daily basis through the diet. The B vitamins perform many functions in the body' they are in charge of carrying out physical and chemical processes that keep us in good health. Please see the list below for each B vitamins characteristics and sources.

B1 - thiamin

Thiamin is essential for proper digestion of food and for the processing of carbohydrate. It occurs in meat, egg yolk, yeast, legumes (dry beans, lentils and garbanzos) and whole grains). Lack of vitamin B1 produces lesions in the nervous system which depends in part upon the absorption of carbohydrate; deficiency can also contribute to cardiovascular disease and may cause gastrointestinal lesions.

Alcohol impairs thiamin absorption and enhances thiamin excretion in the urine. An estimated four out of five alcoholics are thiamin deficient. Prolonged thiamin deficiency can result in the disease beriberi, which was first observed in East Asia when the custom of polishing rice became widespread. Rice provided 80% of the energy intake for the people of that area and rice germ and bran were their principal source of thiamin.

B2 - riboflavin

This vitamin plays a part in energy metabolism as well as in the formation of certain enzymes that prevent inflammation in the mouth, tongue, skin, eyes and gastrointestinal tract. Thus, B2 is essential in the metabolism of cells and the maintenance of a healthy skin, mucous membranes and eyes. We can find it in meat, dairy products, whole grains and dark green vegetables.

B3 - niacin

This vitamin has an important role in the nervous system and digestive tract functions. It is plays a part in the production of sex hormones and in maintaining a healthy skin. B3 is found in meat, meat organs, poultry, fish, yeast, legumes, diary products, eggs and whole grains. A serious lack of this vitamin causes significant damage to tissues as in the deficiency disease pellagra.

B5 - pantothenic acid

This vitamin has a main role in the absorption of carbohydrate, protein and lipids (fats). A deficiency will cause headaches, vomiting, cramps and tingling in the arms and legs. This is unusual, however, as B5 is found in all vegetables and animal tissues.

B6 - pyridoxine

Vitamin B6 plays a role in the metabolism of protein and amino acids, the production of hemoglobin, which transports oxygen, as well as in the balance between sodium and potassium. It is found in all foods already mentioned as a general source of B vitamins. Lack of B6 can cause, among other things, dermatitis, slow growth in children, fatty liver, anemia, insomnia, fatigue, depression, irritability, apathy.

B9 - folic acid

Folic acid is of the utmost importance in cell division and the formation of red cells. It plays a part in the synthesis of DNA, the actual blueprint of life contained in all cells. B9 is found mainly in dark green vegetables, liver, legumes, seeds and whole grains. Lack of this vitamin can cause a kind of anemia among children, lowering their resistance to illness and restricting growth. Several research studies have confirmed the importance of folic acid in reducing the risks of neural tube defects. The brain and spinal cord develop from the neural tube and defects in its orderly formation during the early weeks of pregnancy may result in various central nervous system disorders and death.

B12 cobalamin

As well as folic acid, B12 also plays a role in the formation and maturation of red blood cells. It also participates in the maintenance and proper functioning of the nervous system cells. This vitamin is necessary to maintain the energy reserve in our muscles. B12 is only found in animal products - meat, poultry, fish, shellfish, eggs, dairy products and fortified cereals. Lack of this vitamin causes pernicious anemia (problems with the formation of red blood cells) and the loss of myelin in nerve cells. A deficiency of B12 can also cause dementia.

In conclusion

As we have seen here, each B vitamin performs different tasks in the body. They do not, however, act alone. The B vitamins depend on one another for optimal function. A deficiency of any one of them may cause multiple problems. Fortunately, a variety of foods from each of the food groups should provide an adequate supply of all the B vitamins.