Vitamin B is a vitamin that helps enzymes work and plays an important role in the functioning of various cells, such as breaking down carbohydrates and transporting nutrients throughout the body. Vitamin B deficiency can therefore affect the functioning of various systems in the body. Vitamin B can generally be found in a variety of foods, so it is important to eat a complete diet of all five food groups to get enough vitamin B. The amount of each type of vitamin B that the body should receive will vary depending on age, health conditions, etc.

Vitamin B deficiency: What are the causes?

Vitamin B deficiency is a condition that occurs when the body does not receive enough vitamin B to function properly. This condition can be caused by eating foods that are low in vitamin B, or by certain health conditions, such as malabsorption of food in the intestines.

Vitamin B is a water-soluble vitamin. There are 8 types: Vitamin B1, 2, 3, 5, 6, 7, 9 and 12. When the body uses it, the rest is excreted in the urine. The body cannot store it for later use. Therefore, it is necessary to regularly take vitamin B to reduce the risk of vitamin B deficiency.

The amount of vitamin B that the body should receive per day, in general, may be as follows:

• You should get at least 1.1-1.2 milligrams of vitamin B1 or thiamine.
• It is recommended to get at least 1.1-1.6 milligrams of vitamin B2 or riboflavin.
• You should get at least 14-16 milligrams of vitamin B3, or niacin.
• You should get at least 4-6 milligrams of vitamin B5 or pantothenic acid.
• It is recommended to get at least 1.3-1.7 milligrams of vitamin B6 or pyridoxine.
• You should get at least 25-30 micrograms of vitamin B7 or biotin.
• You should get at least 400 micrograms of vitamin B9, or folate.
• You should get at least 2.4 micrograms of vitamin B12 or cyanocobalamin.

Vitamin B deficiency, what should I eat?

Regularly eating a diet that contains all five food groups and is highly nutritious will help the body receive sufficient and complete nutrients and reduce the risk of vitamin B deficiency or other nutrient deficiencies.

Foods rich in vitamin B that the body should receive daily may include the following:

Vitamin B1

It helps convert glucose into energy for cells throughout the body and plays a role in nerve function.

Foods that contain vitamin B1 include:

Whole grains, such as whole grain bread, brown rice, oats, and barley. Seeds such as sesame seeds, sunflower seeds Fresh fruits such as bananas and oranges Legumes, http://ufabet999.app such as peas Animal organs such as pork liver, chicken liver pork

Vitamin B2

It plays a role in the process of converting food into energy and also helps maintain eyesight and skin health.

Foods that contain vitamin B2 include:

• Cow’s milk and cow’s milk products, such as low-fat yogurt, cottage cheese, butter.
• Whole grain bread
• egg white
• Green leafy vegetables such as morning glory, Chinese cabbage, morning glory, asparagus, and kale
• Meat
• tofu
• Animal organs such as pork liver, chicken liver, chicken kidneys

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Vitamin B3

It is essential for converting nutrients such as carbohydrates, fats and alcohol into energy, helps maintain healthy skin and enhances the functioning of the nervous and digestive systems. It is also heat resistant, so it does not break down easily when heated during cooking.

Foods that contain vitamin B3 include:

• All types of foods that contain protein, such as eggs and legumes.
• Meat such as pork, chicken, duck
• fish
• Cow’s milk and dairy products
• mushroom
• Whole grains

Vitamin B5

It plays a role in the process of burning carbohydrates, proteins, fats and alcohol to provide energy to the body. It is used in the production of red blood cells and steroid hormones and strengthens the body’s immune system.

Foods that contain vitamin B5 include:

• liver
• Meat
• egg
• yeast
• yoghurt
• Peanuts

Vitamin B6

It is essential for the metabolism of proteins and carbohydrates, the production of red blood cells and certain brain chemicals such as serotonin, dopamine and histamine, and helps regulate brain energy use.

Foods that contain vitamin B6 include:

• Whole grains
• fruit
• Meat, poultry
• Green leafy vegetables
• Fish, shellfish

Vitamin B7

It is necessary for energy metabolism, fat synthesis, amino acid metabolism to provide energy to the body, and the synthesis of glycogen, a carbohydrate nutrient that the body needs.

Foods that contain vitamin B7 include:

• liver
• Cauliflower
• yolk
• Peanuts
• Chicken meat
• mushroom
• yeast

Vitamin B9

It is a vitamin that is necessary for the production of red blood cells, which transport oxygen and nutrients throughout the body. It also helps in the development of the nervous system, including the synthesis of DNA and the production of various cells of the fetus. Those who are planning to become pregnant and are in the early stages of pregnancy should take folic acid, which is synthetic folate, 0.4 milligrams per day until the end of the first trimester or the third month of pregnancy.

Foods that contain vitamin B9 include:

• Dark green leafy vegetables such as bok choy, lettuce, kale, morning glory, Chinese kale, broccoli, asparagus
• Legumes such as peas, kidney beans, black beans, and lentils
• Poultry such as ducks and chickens
• Animal organs such as pork liver, chicken liver
• Eggs such as duck eggs, chicken eggs
• Citrus fruits such as oranges, grapefruit, lemons and grapefruits

Vitamin B12

It is necessary for the production of serotonin, which helps in the functioning of the nervous system and brain. It helps nourish the nerve fiber sheath, strengthens the nervous system, improves mood and concentration. It also helps in the process of creating red blood cells and breaking down fatty acids and certain amino acids to provide energy to the body. Vitamin B12 also works with vitamin B9 to create red blood cells and helps iron function better.

Foods that contain vitamin B12 include:

• Meat such as pork, beef, chicken
• Animal organs such as liver and kidneys
• Fish such as tuna, sardines, salmon
• Cow’s milk and dairy products such as cheese and yogurt
• egg