Most of us suffer from deficiency the vitamins mainly
B-Vitamins.
Types of
Vitamin-B
There are 8 classes of B-Vitamins, which; all are water-soluble vitamins. Though all 8 classes are chemically different in nature,
altogether their presence is in similar kinds of foods, they are grouped as
B-Vitamins. Supplement that consists of all the 8 vitamins is called Vitamin- B
complex.
Vitamin
B1-Thiamine
Vitamin
B2-Riboflavin
Vitamin B3-
Niacin
Vitamin B5-
Pantothenic acid
Vitamin B6-
Pyridoxine
Vitamin
B7-Biotin
Vitamin B9-Folic
acid
Vitamin B12-
Cobalmin.
Functions
of B-Vitamins
B Vitamins play
vital role in metabolism and catabolism; mainly as the cofactors for the
activation of important enzymes.
Vitamin B1 is
involved in generating energy from carbohydrates and in production of nucleic
acids(DNA and RNA).
Vitamin B2 is
involved in the breakdown of fatty acids to produce energy.
Vitamin B3 is
involved in the metabolism of glucose, fat and alcohol.
Vitamin B5 &
B6 acts as cofactors in the synthesis of amino acids, steroids, hormones,
neurotransmitters and antibodies.
Vitamin B7 plays
key role in the metabolism of lipids, carbohydrates, proteins.
Vitamin B9 &
Vitamin B12 is necessary for RBC production, cell division- hence they play a
major role during pregnancy and infancy stages where cell division will be
rapid.
Results
of Deficiency
Vitamin deficiency causes weight loss, emotional
disturbances, impaired vision, weakness, cracks in the lips, mouth ulcers,
stress and mental confusion, impaired growth, anaemia, hair loss, skin disorders
and cell ageing.
Sources
of B-Vitamins
Vitamin B1: Green vegetable, fresh and dried fruits, eggs
and meats.
Vitamin B2 & B3: Milk, meat, eggs.
Vitamin B5: Meat, tomatoes, whole grains, broccoli, cereals.
Vitamin B6: Meat, Cereals, Milk, Baker’s yeast.
Vitamin B7: Normally produced by gut living in the stomach,
hence; probiotics are helpful to get the required amount of Vitamin B7.
Vitamin B9: Sprouts, green vegetables, mushroom, meat and
egg.
Vitamin B12: Meat, egg, cheese and some grains.
Causes of
B-Vitamin deficiency
Gastritis
Surgery related
to the stomach, small intestine and weight loss.
Loss of immunity
and immune disorders.
Alcoholism
Long term use of
acid-reducing drugs.
Pernicious
anaemia
Pregnancy( for
women)
Diabetes
Interesting
facts
All plants do not consist required amount of all B-
Vitamins. Hence, most of the vegetarians will be deficient of B-Vitamins.
Though brewer’s yeast has B-Vitamins but, the alcohol causes
difficulty in the absorption of vitamins.
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