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Vitamin B is so we know in our lives. Name vitaminyang this one clearly is not familiar to us, and very often we hear. Unfortunately, many of us do not know exactly what is contained in B vitamins and benefits for our bodies.
Vitamin B is made up of several groups or distribution groups adjusted to the content contained in each of the vitamins. Benefits of vitamin B as a whole very much and vitamin B is composed of several parts such as vitamin B1, B2 vitmin, viatmin B3, vitamin B5, vitamin B6, vitamin B7, vitamin B9 and vitamin B12. Each part of the vitamin B have the role of each in your body. The division of the B vitamins are:
1. Distribution of Vitamin B - Vitamin B1
B vitamins are included in the group of vitamin B1 was found by a Dutch scholar in 1897 with the content in it is Thiamine. Vitamin B may be obtained from the egg yolk, beans, wheat, brown rice and fish. In addition, vitamin B containing Thiamine can also be obtained by eating wheat flour, seafood such as crab, shrimp or shellfish, cereals and breads.
There are many benefits of vitamin B contained in the vitamin B group will optimize the activity and function of the brain, preventing damage to nerves, regulate water in the body tissues, improve digestion sap spending, boost metabolism and accelerate the blood circulation in our body .
Lack of vitamin B group will cause beriberi disease that starts from a buildup of fluid in the body tissues, have heart problems, decreased appetite, constipation. To prevent the effect of Thiamine deficiency in the body, we must always eat foods that contain Thiamin as already mentioned above.
By eating regularly and in accordance with the needs of our body, the different effect of vitamin B deficiency can be prevented and avoided.
2. Distribution of Vitamin B - Vitamin B2
Vitamin B and the next one is also called vitamin B2 Riboflavin. The food is a source of B vitamins containing riboflavin are liver, kidney and heart livestock. Besides containing vitamin B Riboflavin also may be obtained from whole grains, green vegetables and of fruits and tubers.
Milk is actually a very good source of Riboflavin Riboflavinnya because the content is quite high, unfortunately, milk in a clear bottle is exposed to sunlight, will immediately lose the contents Riboflavinnya up to seventy-five percent.
Lack of vitamin B that contains Riboflavin will cause interference with the respiratory cells in the body, tissue disruption, growing wound on the lips and in the corners of the mouth. Even in women who are deficient in vitamin B-containing Riboflavin will experience foot skin and chapped hands, even crust on the skin sores in the mouth that are getting sick.
3. Distribution of Vitamin B - Vitamin B3
B vitamins in the vitamin B group is containing niacin. Your body needs adequate intake of niacin because if we do then we will niacin deficiency often experience sore throat, skin often suffer from dermatitis, chapped skin, especially the skin on the feet and hands as well as a variety of disorders of the nervous system and gastrointestinal disorders.
That's why the body needs niacin should really look at the way we consume food from the group of grains, nuts, mushrooms and especially beef.
4. Distribution of Vitamin B - Vitamin B5
B vitamin called Vitamin B5 is actually having the chemical name Pantothenic Acid. Vitamin B that are within this group has many benefits for our bodies because vitamin B is very useful in solving the protein, carbohydrate and fat is converted into energy.
Besides containing vitamin B Pantothenic Acid is very useful for the manufacture of Vitamin D in the body and as forming red blood cells. To meet the needs of vitamin B, then we should eat lots of sardines, avocado, watermelon and chicken meat.
5. Distribution of Vitamin B - Vitamin B6
Vitamin B6 is a B vitamin that is soluble in water, so that in our bodies, vitamin B could only stored in very small amounts. In fact, vitamin B is very useful for the metabolism of fats and proteins. Lack of vitamin B that contain pyridoxine This will result in our body skin damage, and impaired motor nerve abnormalities in the blood.
To that end, the need for vitamin B-containing pyridoxine should be satisfied by eating foods derived from potatoes, meat, poultry, fish and beef. Of the fruits we can also get the benefits of vitamin B is through bananas, tomatoes and fruits that are purple. Do not forget also green vegetables that contain vitamin B which is very high.
6. Distribution of Vitamin B - Vitamin B7
Vitamin B7 is a B vitamin that contains biotin. Or in other words, better known as Biotin. Benefits of vitamin B which one is non-specific and similar to the benefits of vitamin B in general is a weak breaker, proteins and fats, and proteins are changed into energy needed by the body to move and move. Vitamin B may be obtained from salmon meat, eggs, milk, cereal, peanuts and bananas.
Indeed, there has been no research specifically a result of a deficiency of vitamin B on this one, but we should not ignore it. Because after all it would be better for us to prevent the possibilities arising from a lack of vitamin B rather than later to treat it.
7. Distribution of Vitamin B - Vitamin B9
Vitamin B9 is a B vitamin that is tasked to form red blood cells, help the body's cells develop properly and to prevent neurological damage to the fetus. Usually pregnant women will be given folic acid in doses sufficient for unborn fetus can grow well and healthy. Because that's usually a given dose of folic acid for pregnant women is about 600 mg per day.
So is the women who are breast-feeding her baby. They will need B vitamins containing folic this in order to help the development of body cells infants through breast milk given to the baby. To meet the need of B vitamins containing folic we can get from all dairy products, milk, bits of fruit, melon and green leafy vegetables such as spinach and kale.
8. Distribution of Vitamin B - Vitamin B12
Vitamin B most often identified as the main body is Vitamin B12 because it contains the Cobalamin Vitamin B that has the ability to prevent heart disease, prevent brain shrinkage that makes our memory decline as well as converting carbohydrates, proteins and fats into energy needed body to perform various activities of life.
Vitamin B deficiency of this type in a long time will make us susceptible to coronary heart disease and experiencing dementia. Therefore, we should really meet the needs of our body vitamin B on this one.
Needs of the female body and the male body in vitamin B is different. Cobalamin female body usually requires about 2.4 meg while the male body needs B vitamins that contain as much as 2.6 mg cobalamin.
To meet the needs of our bodies for vitamin B12 then we can get vitamin B by eating meat, fish, eggs, liver, milk, soy and seaweed.
Seeing the many benefits and uses of vitamin B in our bodies, then we should really pay attention to our food intake daily.