Group B vitamins: essential for your health

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Why are B vitamins essential?

THE Group B vitamins Play a key role in energy metabolism, brain health, the production of red blood cells and much more. Unlike fat -soluble vitamins, they are water -soluble, which means that they are not stored by the body and should be consumed regularly via food.

Discover in this article the Benefits of vitamins B, THE Best food sources, and how to avoid deficiencies that can impact your well-being.

The 8 vitamins of group B and their benefits

1. Vitamin B1 (Thiamine)

• Role : Plays an essential role in the production of energy and the proper functioning of the nervous system.

• Food sources : Whole cereals, legumes, lean meats, sunflower seeds.

2. Vitamin B2 (Riboflavin)

• Role : Promotes energy production and protects the skin, eyes and mucous membranes.

• Food sources : Dairy products, eggs, green vegetables, meats.

3. Vitamin B3 (niacin)

• Role : Intervenes in blood circulation, energy metabolism and DNA repair.

• Food sources : Meats, fish, peanuts, whole grains.

4. Vitamin B5 (pantothenic acid)

• Role : Essential for the production of hormones and the metabolism of carbohydrates and lipids.

• Food sources : Mushrooms, lawyers, eggs, meats, whole grains.

5. Vitamin B6 (pyridoxine)

• Role : Participate in the synthesis of neurotransmitters, strengthens the immune system and helps to produce red blood cells.

• Food sources : Bananas, potatoes, fish, meats.

6. Vitamin B7 (biotin)

• Role : Promotes the health of skin, hair and nails, and plays a role in the metabolism of carbohydrates and lipids.

• Food sources : Nuts, eggs, fish, green vegetables.

7. Vitamin B9 (folic acid)

• Role : Crucial for cell division and the development of the nervous system of the fetus in pregnant women.

• Food sources : Green vegetables, lenses, citrus, liver.

8. Vitamin B12 (Cobalamine)

• Role : Essential for the formation of red blood cells and the proper functioning of the brain and the nervous system.

• Food sources : Meats, fish, dairy products, eggs.

What are the risks of deficiency in B vitamins?

Insufficient contribution in B vitamins can cause several symptoms:

• Fatigue and lack of energy

• Concentration and memory problems

• Nervous disorders and depressive humor

• Muscle anemia and weakness

• Hair loss and skin problems

People at risk are mainly those who follow an unbalanced diet, vegans (for vitamin B12), pregnant women and the elderly.

How to ensure a good contribution in B vitamins?

1. Adopt a varied and balanced diet, rich in whole grains, green vegetables, lean meat and fish.

2. Favor fresh and unprocessed foods To maximize their nutritional contribution.

3. Consider supplementation If necessary, especially in vitamin B12 for vegans, after medical advice.

4. Follow your vitamin status To prevent any deficiency and adjust your diet accordingly.

Conclusion

THE Group B vitamins are essential for energy, brain, heart and skin health. A balanced diet ensures sufficient intake and avoiding deficiencies that can impact your well-being.

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