B vitamins and their properties

B vitamins and their properties

B vitamins  are a group of water-soluble vitamins and include the following:

  • Thiamin (B1)
  • Riboflavin (B2) is a nickname for calf
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Pyridoxine (B6)
  • Biotin (B7)
  • Folate (B9)
  • Cobalamin (B-12)

Participate  B vitamins in general in the metabolic cycle of the cell, thereby increasing the metabolism in the body and increase cell growth and division. These vitamins are also involved in the proper functioning of the immune and nervous system. It is essential for healthy skin and muscles.

The B vitamins reduce stress and depression, and improve skin and nerve health. Research has also shown that people with high levels of B vitamins in their blood have a lower risk of developing lung cancer, even if they are smokers.

Vitamin B1

Vitamin B1  or thiamine is necessary for the release of energy from fats, proteins, and carbohydrates. This vitamin performs various metabolic functions in the nervous system, blood cells, and muscles. This vitamin is essential for the growth of children and fertility in adults.

Vitamin B2

Vitamin B2 is extremely important  for the proper functioning of the thyroid gland and metabolism. Food sources of this vitamin are: milk, liver and offal, almonds, cheese, eggs, wheat, green leafy vegetables, grains and vegetables …

Vitamin B3

Vitamin B3  , like vitamin B2, is required for thyroid hormone production. This vitamin is also part of the glucose tolerance factor and is released whenever blood sugar rises. Food sources of this vitamin include: wheat bran, liver, tuna, turkey, chicken, meat, eggs, salmon, barley, cheese, dried fruits, brown rice, and yeast.

Vitamin B5

Vitamin B5 increases the  body’s energy, increases the body’s ability to burn stored fats, and makes  a weight loss diet  more acceptable for you.

Any deficiency in this vitamin depends on the amount of fat consumed. This vitamin is involved in the production of energy and the proper functioning of the adrenal glands. Sources of this vitamin are: liver and offal, meat, chicken, nuts, wheat bran, eggs, barley, beans, wheat bread and green leafy vegetables.

Vitamin B6

Affects  vitamin B 6  , with the help of zinc metal, digest food. It is also involved in thyroid hormone production and metabolism. Its sources include: wheat bran, barley, sardines, chicken, meat, brown rice, cabbage, dried fruits and eggs.

Vitamin B9

Vitamin B9  or folic acid is beneficial for women. It has an effective role in developing the neural tube and maintaining the health of the fetus’s spinal cord during pregnancy. Foods that contain large amounts of folic acid include: liver,  lentils , rice bran, brewer’s yeast, soy flour, chickpeas, marbled beans, red beans, peanuts, spinach, turnip leaves, wheat, pumpkin,  asparagus  , oranges and nuts. .

Vitamin B12

Vitamin B protects  nerves and blood cells. If you are over 50, your body needs more of this vitamin. Deficiency of this vitamin causes anemia, nerve damage, and memory impairment. Its food sources are: liver, salmon, beef fillet and eggs.

Choline fatty acid

Choline is part of the B vitamins and not a true vitamin (vitamin B4). Choline is beneficial for fat metabolism. Use choline to burn body fats. This article is very important. If the amount of choline in your body is too low, the excess fats will build up in the liver. Sources of choline include beef, liver, egg yolks, broccoli, cucumber, and peanuts.

Inositol

Inositol, like choline, is part of the  B vitamins and  is made into inositol [1]. Inositol and choline help metabolize fats. Sources: Beef, liver, wheat, soy, eggs and  nuts  .