The Type of Vitamin B Rich Benefits - You may often hear of vitamin B. Vitamin B is unique there are many types of B vitamins that are beneficial to the body. Vitamin B1, vitamin B2, vitamin B6 or vitamin B12 may often you hear. Actually, there are 8 types of vitamin B that have different functions. What type of vitamin B? How much is needed? What are the benefits for the body? And what food sources containing vitamin B? In this article will discuss more about The Type of Vitamin B Rich Benefits:
Types of Vitamin B
Vitamin B has 8 types, namely vitamins B1, B2, B3, B5, B6, B7, B9, and B12. Deficiency of this vitamin can cause a variety of diseases. That's why there are a variety of many multivitamins that include variations of some types of B vitamins called B-complex vitamins. Here is a description of the type of vitamin B.
Vitamin B1 (Thiamine)
Function: Change the carbohydrates in food into energy.
Needs: Women 1.1 mg; Men 1.2 mg; Pregnant and lactating women 1.4 mg.
Source: rice, bread, cereals, flour, seafood such as shrimp, crabs or shellfish.
Vitamin B2 (Riboflavin)
Function: Maintaining healthy eyes and skin.
Needs: Women 1.1 mg; Men 1.3 mg; Lactating women 1.6 mg.
Sources: Milk, cheese, chicken, broccoli, spinach, mushrooms.
Vitamin B3 (Niacin)
Function: For healthy skin, increase appetite, improve digestion and help convert food into energy.
Needs: Women 14 mg; Men 16 mg; Pregnant women 18 mg; Lactating women 17 mg.
Source: Grains, beans, beef, mushrooms.
Vitamin B5 (Pantothenic Acid)
Function: Together with other types of B vitamins, vitamin B5 is useful in the breakdown of fats, proteins, carbohydrates into energy. Another benefit is for the formation of red blood cells and make vitamin D.
Needs: Women 4 mg; Men 6 mg; Pregnant women 5 mg; 6 mg breastfeeding women.
Source: chicken, sardines, avocado, watermelon.
Vitamin B6 (Pyridoxine)
Function: Required to process amino acids and fats.
Needs: Women 1.3 mg; Men 1.3 mg; Pregnant women 1.9 mg; Lactating women 2 mg. Most vitamin B6 with consumption of more than 50 mg per day can cause permanent nerve damage.
Source: Meat, poultry, fish, beef, potatoes, tomatoes, bananas, fruit purple and green vegetables.
Vitamin B7 (Biotin)
Function: Assist in the breakdown of fats, proteins into energy that will be used by the body.
Needs: Women 25 meg; Men 30 meg; Pregnant women 30 meg; Lactating women 35 mkg.
Source: Meat salmon, eggs, milk, cereal, bananas and peanuts.
Vitamin B9 (Folate)
Function: Charge of the cells of the body properly developed, forming red blood cells and prevent nerve damage in the fetus.
Needs: Women's 400 meg; Men's 400 meg; Pregnant women 600 meg; Lactating women 500 mkg. Excessive Vitamin B12 will cause a deficiency of vitamin B12.
Sources: Milk and dairy products, beets, liver, melon and green leafy vegetables.
Vitamin B12 (Cobalamin)
Function: Converts carbohydrates, proteins and fats into energy, maintain healthy red blood cells, protects nerve cells, prevent heart disease, and prevent brain shrinkage that can lead to decreased memory.
Needs: Women 2.4 mkg; Men 2.4 mkg; Pregnant women 2.6 mkg; Lactating women 2.8 mkg.
Source: Beef, fish, liver, eggs, milk, soy and seaweed.
Yes, vitamin B a lot of benefits. Especially for pregnant and lactating women, must always keep enough vitamin B are fulfilled in the daily diet. For everyone, vitamin B strongly support the fulfillment of good nutrition.
Processing Vitamin B
In the process, or if it should be through the cooking process, should not be boiled. It is recommended to process using microwave or by steaming. This is because vitamin B is easily soluble in water and can be easily damaged if heated. Instead, store food sources of vitamin B in the cold in the refrigerator so that this vitamin is maintained.
Although the amount needed by the body is not too much, but vitamin B which has a diverse kind beneficial to the body, especially in helping the body get energy. By knowing the kind of diverse with different benefits, you can try to make the body's need for vitamin B remain unfulfilled.
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