Group B Vitamins: Risks And Secrets Of Different Types That Exist

Benefits: It acts on the metabolism of glucose, fatty acids and amino acids helping the body to use these substances efficiently. It also plays an important role in the formation of the myelin sheath.

Problems due to its lack : Lack of vitamin B1 can cause muscle weakness, lack of energy, memory loss and depression. Extreme lack of this nutrient can cause beriberi disease, which causes peripheral neuropathy, numbness in the hands, weakness in the legs, difficulty walking, and changes in skin sensitivity. Alcoholics are at a higher risk of developing a vitamin B1 deficiency and as a result can develop dementia with mental confusion, difficulty thinking, memory lapses, and in extreme cases, coma. Check out these 20 Foods for your brain and your well-being !!!

Sources: The main sources of vitamin B1 are found in meat, milk, eggs , vegetables, whole grains, and legumes such as beans and chickpeas.

Benefits: Vitamin B2 has strong antioxidant properties and therefore acts against free radicals. In addition, it acts on the metabolism of glucose , fatty acids and amino acids, helping the body to use these substances efficiently. It also plays an important role in the formation of the myelin sheath.

Problems due to its lack : A deficiency of vitamin B2 is rare, but vegetarians, alcoholics, children, pregnant women and the elderly are the most vulnerable to this problem. The lack of this nutrient can cause dizziness, vertigo, dermatitis, inflammation in the mouth and itchy eyes.

Sources: The main sources of vitamin B2 are meat, milk, eggs, vegetables (especially broccoli), whole grains, legumes, and some oilseeds like peanuts, cashews, walnuts, and avocados .

Benefits: Vitamin B3 has a strong antioxidant activity and therefore acts against free radicals. In addition, it acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body using these substances efficiently. Furthermore, it also plays an important role in the formation of the myelin sheath.

Lack problems : The lack of vitamin B3 can cause insomnia , fatigue, irritability, skin patches, depression and a disease called pellagra which causes diarrhea, skin inflammationand mental confusion. Women who use contraceptives eliminate more vitamin B3 in the urine, but in general the diet already compensates for this deficiency. People in tuberculosis treatment may need the supplement of nutrients such as vitamin B3, but this need has to be determined by the doctor or dietitian. Excess vitamin B3 is not good for the body as it can affect the liver, so it is not recommended to take nutritional supplements without the opinion of a doctor.

Sources: The main sources are meat, milk, eggs, some oilseeds such as peanuts, walnuts, tree nuts , tomatoes and carrots.

Benefits: Vitamin B5 acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.

Furthermore, it also plays an important role in the formation of the myelin sheath. This nutrient also aids in the production of hormones by the adrenal gland and helps the liver detoxify alcohol.

Problems due to its lack: Vitamin B5 deficiency can cause fatigue, numbness in the hands and feet, muscle aches, irritability, depression, sleep disorders , growth retardation, hair loss , premature aging , arthritis, allergies and stress .

Sources: The main sources of vitamin B5 are eggs, milk, meat, legumes such as peas and beans, mushrooms, and wheat germ.

Advantages:  Vitamin B6 is important for the production of red blood cells. It also acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body using these substances efficiently.

In addition, the nutrient plays an important role in the formation of the myelin sheath. Vitamin B6 enables the synthesis of glutathione, the main antioxidant in the body.

Problems due to its lack: Inadequate levels of vitamin B6 can compromise the neurotransmitter glutamate, whose excess is associated with neuronal hyperarousal and even neuronal death. Nutrient deficiencies can cause seizures in children, anemia, dermatitis, nerve damage, mental confusion in adults, numbness and tingling in the hands and feet. Anemia is also a consequence of a lack of vitamin B6.

Excessive alcohol consumption can also cause a lack of vitamin B6 , as well as the use of contraception. However, food can replace the lack of nutrients and it is important to consult a doctor or nutritionist to find out if there is a need to supplement the consumption of this vitamin.

Sources: The best sources of vitamin B6 are fish such as tuna, salmon, trout and herring, in addition to walnuts, peanuts, hazelnuts, sunflower seeds, wheat germ, brewer’s yeast, corn, whole grains, legumes, cauliflower, banana , melons and raisins.

Benefits: Like other B vitamins, biotin is related to the metabolism of fats, carbohydrates and proteins. It is also essential for the skin, nails and hair.

Problems due to its lack: Biotin deficiency is extremely rare because this nutrient is very present in food. However, when the symptoms of its lack areweakness in the nailsand hair, dry skin and redness around the nose and mouth, other complications such as conjunctivitis, dermatitis, muscle pain and fatigue accompanied by an increase in the blood glucose levels.

Sources: The main sources of biotin are peanuts, walnuts, tomato, egg yolk, onion, carrot , lettuce, cauliflower, almonds, red meat, milk, and fruits .

Benefits: Vitamin B9 does not depend on other B vitamins to have a positive effect. This vitamin participates in the maintenance of the immune , circulatory and nervous system, reducing the risk of heart attack, breast and colon cancer , atherosclerosis, improves hair and skin health , strengthens the immune system and the central nervous system.

For pregnant women, folicacid is important as it helps close the neural tube of the fetus . Vitamin B9 supplements are generally aimed at pregnant women and should only be taken in other cases after medical consultation, since excess of this substance can promote some types of cancer .

Problems due to its lack: In the case of pregnant women,the lack of vitamin B9 can cause malformations in the fetus. Lack of nutrients can also cause anemia, fatigue, mucosal lesions, respiratory failure, pale skin, and cardiovascular disease.

Sources: The main sources of vitamin B9 are liver, green leafy vegetables such as broccoli, kale, and spinach, beans, peas, lentils, beans, oranges, and eggs.

Advantages: Vitamin B12 is important for the formation of red blood cells. On the other hand, it is important for the development and maintenance of the functions of the nervous system.

A survey conducted by the Linus Pauling Institute at Oregon State University in the United States found that taking vitamin B12 reduces the risk of chromosome breaks that lead to DNA damage. Having DNA damage is one of the risk factors for cancer.

Problems due to its lack:

The absence of this substance causes irreversible damage to the nervous system due to the death of neurons . This will lead to neuropathies, the most common symptoms of which are tingling in the legs, burning on the soles of the feet, difficulty walking, and urinary incontinence.

The absence of vitamin B12 also increases the risk of developing depression and anemia. Some other symptoms are:

• Fatigue, lack of energy, or dizziness when standing or straining
• Lack of concentration
• Memory failures
• Paranoia and hallucinations
• Yellow skin (jaundice)
• Inflammation and swelling of the tongue

Sources: Vitamin B12 is present in foods of animal origin, especially cold and deep water fish such as salmon, trout and tuna. It is also found especially in pork and dairy products .