One of the essential vitamins for health is vitamin B. What are the benefits of vitamin B?

Vitamins play an important role for health. There are many types of vitamins, one of which is vitamin B. Here are seven groups of B vitamins and their functions:

Vitamin B1

Vitamin B1 can be found in wheat, yeast, nuts, and meat. Vitamin B1 deficiency can put you at risk for beriberi. Symptoms include loss of touch in the hands and feet, difficulty walking, paralysis, and heart failure.

The recommended daily recommendation for vitamin B1 is 1.1 mg for women over 18 years, 1.4 mg for pregnant women, 1.5 mg for nursing mothers, and 1.2 mg for men over 14 years.

Vitamin B2

Vitamin B2 or riboflavin is useful for maintaining healthy skin, digestive tract, and blood cells. Not only that, vitamin B2 also functions to increase body immunity, treat acne, muscle pain, and carpal tunnel syndrome. This vitamin can be found in green vegetables, nuts, meat, and dairy products.

The recommended daily intake of vitamin B2 is 1.3 mg for men and 1.1 mg for women. Meanwhile, pregnant women need an intake of 1.4 mg per day and nursing mothers 1.6 per day.

Vitamin B3

Vitamin B3 or niacin functions to break down the food consumed into energy. This vitamin can be found in fish, meat, nuts, and dairy products. If you are deficient in vitamin B3, then you are at risk of developing pellagra. Symptoms include diarrhea, inflammation of the mucous membranes, and mental disorders. Vilitra and Cenforce 150 to improving physical health.

The recommended daily intake of vitamin B3 for women is 14 mg, while men need 16 mg.

Vitamin B5

Vitamin B5 or pantothenic acid is needed by the body to break down carbohydrates and fats into energy. In addition, vitamin B5 plays an important role in the formation of growth hormone. You can get this vitamin intake from wheat, potatoes, dairy products, liver, broccoli, cauliflower, and avocado.

The recommended daily intake for vitamin B5 for ages 14 and older is 5 mg.

Vitamin B6

Vitamin B6 or pyridoxine functions for amino acid metabolism and the formation of red blood cells. This vitamin can be found in fruits, potatoes, fish, chicken, and liver.

The recommended daily intake for vitamin B6 is 1.3 mg. However, if you are pregnant or breastfeeding, you need more vitamin B6, which is about 2 mg.

Vitamin B12

Vitamin B12 or cyanocobalamin plays a role in maintaining healthy nerve cells and blood cell formation. This vitamin can be obtained from dairy products, fish, meat, and liver.

For vegetarians who still consume eggs and dairy products, there’s no need to worry. This vitamin B12 can be obtained from eggs, dairy products, and other fortified foods (such as fortified cereals B12). If you are a vegan who avoids eggs and dairy products, food options to meet your B12 are nori, shitake mushrooms, tofu, tempeh, miso, soy milk, and almond milk.

Some mushrooms like shitake also contain vitamin B12. Keep in mind that you should consume 50 grams of dried shitake mushrooms to meet your daily vitamin B12 requirement. Vitamin B9

Vitamin B9 or folic acid is vital for the growth and development of the body. In addition, folic acid is a vitamin that is important for the formation of the brain and nervous system of babies. You can get it from green vegetables, asparagus, bean sprouts, oranges, wheat, and nuts.

The recommended daily intake of folic acid for adults is 400 mcg, 600 mcg for pregnant women, and 500 mcg for nursing mothers.

What makes vitamin B12 so important?

Vitamin B12 also called cobalamin, is essential for maintaining your body’s metabolism and central nervous system. You can get this vitamin from various foods, such as eggs, meat, shellfish, and milk. In addition, this vitamin is also available in supplement form.

Unlike other B vitamins, which dissolve in water and leave the body quickly, vitamin B12 can be stored in your liver for years. Lack of this vitamin can cause side effects such as anemia, which makes you easily tired and short of breath. Fildena 150 can be helping solve for men.

You are prone to developing a B12 deficiency if you don’t get enough intake from your daily diet or your body can’t absorb this vitamin properly. Those at risk for developing B12 deficiency are the elderly, people who have recently had gastrointestinal surgery, people taking the drug met for min for diabetes, vegetarians or vegans, and people taking antacids on a long-term basis.