Complete Vitamin B Complex Benefits For Women
Complete Vitamin B Complex Benefits For Women
Vitamin B complex consists of eight vitamins ie B1, B2, B3, B5, B6, B7, B9, and B12. All vitamin B plays a role important in keeping the human body in order good, like a well-oiled machine routine.
Therefore, it takes a good nutrition is very important to help convert food into fuel in the body, which in turn allows humans to stay energized throughout the day.
Meanwhile, a lot of vitamin B complex had been working together, each of which has its own specific benefits. Ranging from helping healthy skin, hair, to be able to prevent memory loss or migraine.
So, what the full benefits of vitamin B complex? "The average man is getting a lot of vitamin B from the food they consume." However, you should learn more and find out why each vitamin B is very important for the body, and make sure you have been eating the right foods to gain the many benefits of vitamin B complex.
B1 (T iamin)
B1 helps the body produce new cells healthy. This vitamin is also often referred to as the anti-stress vitamin, because of its ability to protect the immune system. When you've been eating too many carbohydrates, such as eating pizza, studies say, this vitamin is needed to help break down simple carbohydrates you eat earlier.
Sources of vitamin B1: grains, beans, spinach, kale, sugar syrup molasess, and wheat.
B2 (Riboflavin)
Vitamin B this type of work as antioxidants to help fight free radicals (particles in the body that damage cells), and can prevent premature aging and the development of heart disease. Riboflavin is also important to produce red blood cells, which is necessary to transport oxygen throughout the body.
Some studies indicate, B2 can help prevent migraines, but further research is needed to further confirm it. And be careful, ultraviolet rays from the sun can reduce the content of Riboflavin in food sources. Milk, for example, should be put in opaque containers to keep these vitamins from damage due to exposure to sunlight.
Sources of vitamin B2: almonds, rice, milk, yogurt, eggs, Brussels sprouts, spinach, and soy.
B3 (Niacin)
One of the primary uses Niacin is to increase HDL cholesterol (good cholesterol). The higher the HDL someone, will decrease the bad cholesterol in the blood. Vitamin B3 deficiency is very rare in developed countries, even though alcoholism has been shown to reduce levels of B3 in some individuals. Niacin used topically or taken, and have been found to treat acne.
Sources of vitamin B3: yeast, red meat, dairy, eggs, nuts, and green vegetables.
B5 (P antothenat Acid)
A small amount of vitamin B5 can be found in almost every food group, according to the name of substance content, pantothenic acid. Pantothenic comes from the Greek, pantothen, which means "from everywhere."
In addition to break down fats and carbohydrates to be converted into energy, this vitamin is also responsible for the production of sex hormones and stress related hormin, including testosterone. Studies show, B5 also can make the skin more healthy, because it can reduce the signs of premature aging of the skin, such as redness and freckles.
B6 (P yridoxine)
Along with vitamin B 12 and 9, B6 helps regulate levels of the amino acid homocysteine (which is associated with heart disease). Pyridoxine is a major player in regulating mood and sleep patterns, because it helps the body produce serotonin, melatonin, and norepinephrine (a stress hormone).
Some studies show that vitamin B6 may reduce inflammation in people with conditions such as arthritis rheumatioid.
Sources of vitamin B6: chicken, turkey, tuna, salmon, nuts, sunflower seeds, cheese, brown rice, and carrots.
B7 (Biotin)
Therefore, having a relationship with healthy hair, skin, and nails, vitamin B types is commonly referred to as the "beauty vitamin." Vitamin B7 can also help diabetics control blood glucose levels are high. B vitamins are essential consumed during pregnancy, for the normal growth of the baby.
Sources of vitamin B7: barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts.
B9 (folate)
You may be more likely to hear another name for vitamin B9, namely folic acid, which is a synthetic form used in supplements and fortified foods, such as cereals and breads. Studies show that folate can help keep depression and prevent memory loss.
This vitamin is also very important for pregnant women to support the growth of the baby and prevent neurological birth defects.
Sources of vitamin B9: dark green vegetables, asparagus, beets, salmon, root vegetables, milk, bulgur wheat, and beans.
B12 (C obalamin)
Vitamin B is like a kind of player in the whole team. Cobalamin works with vitamin B9 to produce red blood cells and helps iron do its job, which is to carry oxygen to form proteins in the blood.
Therefore, vitamin B12 is only found in animal products, studies show higher levels in non-meat eaters to the affected cases of vitamin B12 deficiency. "Unless you're a vegan or strict vegetarian, it is not difficult to get enough of these vitamins in your diet," says Tanya.
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