Amazing Health and Nutritional benefits of B Vitamins

B Vitamins

B vitamins are classified under water-soluble vitamins. They contain different sources of B vitamins called B complex vitamins. Though the B complex vitamins have different functions, their main function is to help the body produce energy. Additionally, they make important molecules in your cells.

The B complex vitamins include thiamine(B1), riboflavin(B2), niacin(B3), pantothenic acid(B5), pyridoxine(B6), biotin(B7), folate(B9),  and cobalamin(B12). Additionally, all B complex vitamins apart from cobalamin can be stored in the body.

B Vitamins Sources

Some foods contain high B vitamins while others are low content. For a food to be called a high B vitamin, it must contain 20% of the Reference Daily Intake per serving.

B Vitamins Foods

Some foods that are considered to have high B vitamins include:

• Salmon- It is high in most of the B complex vitamins. It is high in riboflavin, niacin, B6, and B12. Also, it has a good volume of thiamine and pantothenic acid.
• Leafy Greens- they are high contents of folate. Especially spinach, collards, turnip greens, and romaine lettuce. To retain most of the folate serve them raw or steam briefly.
• Liver and Other Organ Meats- they are high in most B vitamins. For the liver to contain the nutrients grind it with common cuts of meat or use it in highly seasoned foods.
• Eggs- they follow the liver in the high content list of biotin. A third of the RDI biotin per one whole cooked egg.
• Milk- all other dairy products and milk contain about 1/3 of riboflavin. Additionally, it contains a well-absorbed B12.
• Beef- they boast high amounts of B3, B6, and B12. 100g of the meat supply about 1/3 of RDI for the vitamins.
• Oysters, Clams, and Mussels- each of them supplies at least four times of RDI for vitamin B12. They have low portions of thiamine and niacin.
• Legumes- examples like pinto beans, black beans, and lentils contain high folate. Folate is necessary for reducing the risk of birth defects.
• Chicken and Turkey- the white meat portions are high in B3 and B6
• Yogurt- naturally high in B2 and B12 but a non- dairy yogurt are not good sources unless when fortified.
• Nutritional and Brewer’s Yeast- has a high amount of B vitamins
• Pork- It is high in thiamine, riboflavin, niacin, and B6
• Fortified Cereal- they are contained in breakfast cereals and have high volumes of thiamine, riboflavin, niacin, folic acid, B6 and B12.
• Trout- it is high in thiamine, riboflavin, niacin, pantothenic acid, and cobalamin.
• Sunflower Seeds- contains higher levels of pantothenic acid.

B Vitamins Fruits

The fruits include citrus fruits, avocados, bananas, etc. Citrus fruits include oranges, lemons, grapefruits, pomelos, and limes.

The deficiency symptoms will affect you by what complex vitamin your lacking. Thus the symptoms can be covered in the different complex vitamins. They are:

Thiamin( B-1) Deficiency

Lack of enough B1 vitamins causes Beriberi. Beriberi also is referred to as Thiamine deficiency and it can be classified into wet beriberi and dry beriberi. Wet beriberi affects the heart and circulatory system affects the heart and circulatory system. If not treated the disease can develop to heart failure. Dry beriberi, in turn, affects the nervous system.

Signs and Symptoms of thiamin Deficiency

• weight loss
• little or no appetite
• memory problems or confusion
• heart problems
• tingling and numbness in the hands and feet
• loss of muscle mass
• poor reflexes

Note Better; Alcoholism can develop thiamine deficiency leading to Wernicke-Korsakoff syndrome.

Riboflavin(B-2) Deficiency

Inadequate volumes of riboflavin sources to the body might cause ariboflavinosis. Ariboflavinosis is also referred to as Riboflavin deficiency leads to cheilosis(cracking of the lips). Also, deficiency can result in Pseudo Syphilis which affects the scrotum and the mouth. severe riboflavin deficiency can lead to anemia and cataracts.

Signs and Symptoms of Riboflavin Deficiency

• skin disorders
• sores at the corners of the mouth
• swelling of the mouth and throat
• swollen, cracked lips
• hair loss
• red, itchy eyes
• Inflammation of the tongue(glossitis)

Note Better: Being riboflavin deficient during pregnancy can create a higher risk of certain birth defects.

Niacin(B-3) Deficiency

Together with Tryptophan deficiency, Niacin deficiency causes pellagra. In prolonged cases of the pellagra disease, it might result in dementia and death. These follow up in a series of D’s i.e dermatitis, diarrhea, dementia, and death.

Signs and Symptoms of Niacin Deficiency

• brown discoloration on skin exposed to sunlight
• patches of skin with a rough appearance
• a bright red tongue
• vomiting, diarrhea, or constipation
• headache
• fatigue
• depression
• Aggression

Note Better: Alcohol disorder people are most at risk if affected by the disease. Also, affected people tend to have suicidal behaviors.

Pantothenic Acid(B-5) Deficiency

The deficiency is uncommon but it tends to cause acne and paresthesia. Paresthesia is an abnormal skin sensation with no physical cause. It is usually painless and can occur anywhere on the body, but commonly occur in the extremities. Acne is a long term skin infection characterized by pimples, oily skin, and scarring.

Signs and Symptoms of Pantothenic Acid

• numbness and burning of the hands and feet
• headache
• irritability
• restlessness and poor sleep
• a lack of appetite

Note Better: If one has a genetic mutation to be specific(pantothenate kinase) he/she is more likely to be affected 

Pyridoxine(B-6) Deficiency

The deficiency causes seborrhoeic dermatitis-like eruptions, pink eye, and neurological symptoms. The neurological symptoms include epilepsy. It still not so common.

Signs and Symptoms of Pyridoxine deficiency

• anemia
• scaling on the lips
• cracks at corners of the mouth
• swollen tongue
• weakened immune system
• confusion
• depression

Note better: If one had a kidney transplant or kidney disease might be affected by the disease.

Biotin(B-7) Deficiency

The deficiency largely affects infants causing impaired growth and neurological disorders. Its deficiency results in adults are mainly cosmetic like decreased hair and nail growth. Additionally, in infants, biotin deficiency can be caused by Multiple carboxylase deficiency. Multiple carboxylase deficiency is an unborn metabolism error involving carboxylation enzymes.

Signs and Symptoms of Biotin Deficiency

• thinning of the hair
• a scaly rash around eyes, nose, and mouth
• brittle nails
• depression
• fatigue

Note better: Expectant women, alcoholics, and biotinidase deficiency people are at the high risk of suffering the deficiency. 

Foliate(B-9) Deficiency

B9 deficiency will result in macrocytic anemia. Also, it can cause elevated levels of homocysteine. According to health studies, in expectant women, deficiency can lead to birth defects.

Signs and Symptoms of Foliate Deficiency

• weakness
• headache
• heart palpitations
• irritability
• sores on the tongue or in the mouth
• skin, hair, or nail changes

Cobalamin(B-12) Deficiency

Also, B12 deficiency will result in macrocytic anemia and other diseases. Other diseases include elevated methylmalonic acid and homocysteine, peripheral neuropathy, and memory loss. Most commonly, it affects elderly people and alcoholics. In rare extreme cases, paralysis can result.

Signs and Symptoms of Cobalamin Deficiency

• fatigue
• weight loss
• constipation
• loss of appetite
• numbness and tingling in the hands and feet
• memory problems
• depression

B Vitamins Daily Requirements