Various Benefits of Vitamin B for Health

Vitamin B plays an important role for the body. This substance can help growth, development and other bodily functions. Given the benefits of B vitamins for the body, then you should always include this substance in your daily diet. Want to know what are the benefits of B vitamins? Here goes the explanation!

Types of B Vitamins and their Benefits

There are eight types of B vitamins and each has different benefits. When combined, these eight substances are called vitamin B complex. The following is a more detailed explanation of the benefits of B vitamins:

• Vitamin B1 (thiamine)

In addition to keeping your nervous system healthy, this vitamin is needed in converting the food you consume into energy. To get these benefits, you can consume foods rich in vitamin B1 such as eggs, milk, whole grain bread, beef, fresh and dried fruits, and vegetables such as peas. Every day your body needs intake of vitamin B1 as much as 0.8 mg for women, and 1 mg for men. This amount is easily obtained from daily food so it is usually not necessary to take supplements.

• Vitamin B2 (riboflavin)

Want to keep your skin and eyes healthy? Inadequate your daily needs for vitamin B2. The recommended daily dose of vitamin B2 is 1.1 mg for women and 1.3 mg for men. Other benefits of vitamin B2 are to keep the nervous system healthy and help digest carbohydrates, protein, and fat in food. You can get vitamin B2 from fish, eggs, milk, vegetables or rice. However, keep these foods from sun exposure because it can damage the vitamin B2 contained in it.

• Vitamin B3 (niacin)

Vitamin B3 can keep the nervous system working properly, maintain healthy skin and convert food into energy. The best source of vitamin B3 can be found in milk, beans, eggs, fish and beef. The daily requirement for vitamin B3 is 13 mg for women, and 17 mg for men.

• Vitamin B5 (pantothenic acid)

Vitamin B5 helps body growth and is important in hormone production. In addition, the food you eat can be converted into energy due to the presence of vitamin B5. Vitamin B5 can be found in foods, such as potatoes, beef, tomatoes, eggs, broccoli, chicken, and brown rice.

• Vitamin B6 (pyridoxine)

This vitamin helps form hemoglobin which circulates oxygen in the blood throughout the body. In addition, vitamin B6 also plays a role in converting protein and carbohydrates from food to energy. The digestive tract, muscles, and some parts of the immune system are maintained by the presence of this vitamin in your body. Vitamin B6 can be obtained from nuts, milk, potatoes, fish, chicken and bananas. The daily dose of vitamin B6 is 1.2 mg for women, and 1.4 mg for men.

• Vitamin B7 (biotin)

This vitamin has an important role in breaking down fats and carbohydrates into fatty acids and glucose to be used as energy for the body. You can get vitamin B7 by eating bananas, salmon, carrots, cereals, liver and cauliflower.

• Vitamin B9 (folic acid)

Together with vitamin B12, vitamin B9 is important in producing healthy red blood cells. In addition, vitamin B9 can also help the body's cells in making and maintaining DNA. Furthermore, taking vitamin B9 while pregnant can reduce the risk of infants in the womb experiencing defects in the central nervous system, such as spina bifida. The required dose of vitamin B9 is 0.2 mg per day. For pregnant women or planning to become pregnant, you are advised to take vitamin B9 supplements as much as 0.4 mg per day. However, if a family member has been exposed to spina bifida, you are advised to consume 5 mg daily. Take this supplement since you stop using contraception until you are at least 3 months old. Sources of vitamin B9 that can be found in foods are broccoli, beans, peas, asparagus, spinach, and cereals.

• Vitamin B12 (cobalamin)

Vitamin B12 is important in the production of red blood cells, processes vitamin B9, converts food into energy and keeps the body's nervous system healthy. You can get vitamin B12 from salmon, meat, milk, cheese and eggs. The recommended dosage for adults is 1.5 mcg per day.

Although beneficial, consumption of B vitamins must be in accordance with the specified daily dose, because excessive consumption of B vitamins can also have a negative impact.

Impact of Vitamin B Deficiency on the Body

Vitamin B deficiency can cause various conditions such as:

• Beriberi.
• Anemia.
• Muscle cramp.
• Dry skin.
• Numbness and tingling in the arms and legs.
• Easily tired.
• Decreased appetite.
• Depression.
• Hair loss.
• Weakening of the immune system.

If you are deficient in B vitamins while pregnant, in addition to your personal health risks, your baby is also at risk of birth defects that greatly disrupt his growing period. To get the maximum benefits of B vitamins, you are advised to adopt a balanced nutritional diet that contains various vitamins and other nutrients the body needs.