By: Željko Policki |
B complex - Vitamins for body and soul |
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The title seems a bit sensational and exaggerated?
See for yourself the importance of vitamin B in the body.
B vitamins are essential for hundreds of different enzymatic reactions in the body.
The results of their work are beautiful skin, hair and nails.
When the body has enough B vitamins, we are happy and satisfied; we sleep well and have enough energy.
The lack of B vitamins has a direct impact on cardiovascular health.
But, let's start from the beginning and get to know this group of vitamins.
What are the B vitamins
B vitamins (we often hear the name B complex) are a group of the following vitamins:
- B1 - thiamine
- B2 - riboflavin
- B3 - Niacin
- B5 - pantothenic acid
- B6 - pyridoxine
- B7 - biotin
- B9 - folic acid
- B12 - cyanocobalamin
- choline
- inositol
Each of these vitamins plays an important role in the body, and in many processes involved together.
For example, thiamine, riboflavin, biotin and niacin together participate and energy production, and pyridoxine, cyanocobalamin and folic acid are involved in the conversion of homocysteine.
Vitamin B12 and folic acid are involved in the process of cell division (the development of tissue).
Protection against cardiovascular disease
Certain vitamins from the B group directly affect the health of the cardiovascular system.
For example, vitamins B6, B12 and folic acid act on the metabolism of amino acid methionine.
One of the intermediate steps in the conversion of methionine is homocysteine. Homocysteine, with the help of vitamin B6, B12 and folic acid, is converted into harmless compounds, but the problem is if we have a deficiency of one or more of these vitamins.
Then gradually we start building homocysteine in the body and blood vessels, and as a result it doubles the risk of stroke and heart attack.
Studies have shown that the optimal supply of these vitamins, especially folic acid and vitamin B12, reduces the level of homocysteine in the blood by 30-60 per cent, which means that it reduces the likelihood of heart attack and stroke.
Complication free pregnancy
Every mother has two wishes - that her pregnancy goes smoothly and that the baby is healthy.
Unfortunately, due to a lack of folic acid in pregnant women in the world, each year 300,000 children are born with a certain degree of deformity.
Lack of folic acid can lead to miscarriage.
Optimal levels and supplementation with folic acid is particularly important in the first weeks of pregnancy because it is extremely important for the development of the fetus.
The key to a good mood
Did you know that as many as 20 percent of depressed conditions are associated with a lack of one or more B complex vitamin?
Our mood, memory, motivation and a sense of satisfaction are determined by neurotransmitters.
Neurotransmitters are chemical substances through neurons in the brain communicate. Surely you have heard of serotonin, dopamine and acetylcholine.
These neurotransmitters are made of the protein, i.e. amino acids (which are an integral part of the protein).
Vitamin B6 is extremely important for the synthesis of amino acids.
An interesting study of the voluntary group of prisoners was made in the USA.
They were given food that does not contain vitamin B6, and after a week there was a significant change in their mood - they have become aggressive or depressed, unmotivated, irritable and tired.
For a good mood, mental health and memory you also need other vitamins from the B group - B12, B3 and B1.
Against fatigue and lack of energy
To be full of energy and ready to work, it is important that the food we eat - carbohydrates and fats – are converted into energy.
This process takes place on many levels with the help of certain B vitamins.
Vitamin B1 is essential in the process of converting carbohydrates into glucose which is used by our body and brain as an energy source.
Vitamin B2 is irreplaceable in the production of energy at the cellular level, as well as the production of energy from fat.
Deficiency of the vitamin in your body means your body cannot effectively use energy from fat cells.
Irreplaceable help in case of anemia
When you hear “anemia”, you probably think of iron deficiency first.
But that’s not always the problem.
If you have enough iron in the body, but if you have a serious deficiency of vitamin B12 or folic acid, you will suffer anemia and all its consequences - fatigue, weakness, and palpitations.
Supplies containing vitamin B
Excellent source of vitamin B are kombucha, potatoes, bananas, chili peppers, tempeh, and beans. B vitamins are found in grains, but only in full grains. White flour or plain white rice contains B vitamins in small quantities.
An excellent source of B vitamins is yeast, especially beer.
Folates are found in green leafy vegetable, but they are sensitive to storage and high temperatures and are quickly destroyed by cooking.
Another good source of folates are hazelnuts.
A healthy intestinal flora also produces certain B vitamins, for example biotin.
B vitamins are water soluble, which means they do not accumulate in the body, and our body can easily excrete the excessive amount of it.
Therefore, you would need to ingest very large amounts of B vitamins to overdose and feel possible negative consequences.
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