The group B vitamins or B vitamins as they are also known, constitute a set of eight nutrients that are essential for our body. These are vitamins that are soluble in water and also have the quality of being little bio accumulative. In other words, if we ingest them in excess, our body will expel the excess mainly through urine.
On the other hand, despite having some similarities, each of them has unique functions. Although they depend on each other to ensure adequate absorption and greater benefits for our health. And it is that the group B vitamins play a fundamental role in cellular metabolism, by helping the body convert food into the energy that moves us. Hence, its deficit is associated with symptoms such as tiredness, fatigue and lack of strength.
They also help create new blood cells and keep skin, brain and other body tissue cells healthy. However, our body cannot synthesize them by itself and, therefore, we must obtain them from the direct intake of food. So, consuming foods rich in nutrients or taking vitamin supplements will provide us with all the group B vitamins we need.
In this article, we will learn about four of the eight varieties of group B vitamins, the importance of each, and we will tell you where you can find them.
Vitamin B1
Also called thiamine, this vitamin plays an important role as a coenzyme in the synthesis of amino acids and sugars. Helping our cells convert the sugars we get from food into energy for the body, especially for the brain and nervous system. Although it also contributes to muscle contraction and the conduction of nerve signals, by creating certain neurotransmitters.
Thiamine deficiency can cause diseases associated with physical and nervous exhaustion and brain degeneration. Such as the known “beriberi” and Wernicke-Korsakov syndrome. However, this deficit occurs mainly in alcoholics and diabetics. Since alcohol inhibits its absorption and in the case of diabetics, excess glucose or sugar in the blood contributes to its rapid consumption.
Sources of vitamin B1
Thiamine can be found in whole grains and legumes such as dry beans, white beans or soybeans. Without leaving aside nuts such as pistachios, hazelnuts, raisins and walnuts. For their part, beef and pork are also an excellent source of vitamin B1, especially organ meats. Although eggs and fish such as trout, sole and sardines are also rich in it.
Vitamin B2
Riboflavin or vitamin B2 is involved in several important functions. Among them are the maintenance of the skin, mucous membranes and especially the cornea, which is why it is essential for our eye health. In addition, it works together with other group B vitamins in the production of energy, the absorption of proteins, fats and carbohydrates. As well as in the formation of red blood cells in the blood.
Although its deficiency is not common, it is associated with the elderly or those who have intestinal absorption problems, women who use oral contraceptives and people with HIV.
Sources of vitamin B2
The foods that riboflavin supplies in our diet are dairy products, whole grains, lean meats, yeast, legumes and green leafy vegetables. As well as eggs, organ meats such as liver or kidney, walnuts and almonds.
Vitamin B3
This vitamin is part of two coenzymes called nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). Which act on metabolism, helping to obtain energy for cells and also participate in DNA repair at the cellular level. But it also contributes to the proper functioning of the digestive system, the nervous system and the good health of the skin.
In addition to these functions we must add the elimination of toxic chemicals from the body. As well as its contribution to the formation of hormones, including sex hormones and those that are related to stress.
Acne and a disease called pellagra are related to a deficiency of niacin or nicotinic acid, as vitamin B3 is also known. Symptoms of this disease include digestive and memory problems, skin inflammation, behavioural changes, among others.
Sources of vitamin B3
One of the sources of niacin is animal foods such as meat, poultry, and fish such as salmon and tuna. While foods of plant origin include nuts, whole grains, legumes and vegetables such as broccoli, tomato, carrot, potato, asparagus, mushrooms, bananas or garlic.
Vitamin B5
Pantothenic acid or vitamin B5, is like one of the components of coenzyme A. Known for its intervention in cellular respiration processes, as well as in the synthesis of carbohydrates, proteins and lipids. Although pantothenic acid also helps in the synthesis of neurotransmitters, haemoglobin, and hormones such as thyroid hormone. Without neglecting, it is one of the group B vitamins, which contributes to the regeneration of tissues.
Pantothenic acid deficiency is rare and only occurs in very rare cases. Since, it is a vitamin that is naturally present in almost all foods, both of plant and animal origin. However, vitamin B5 deficiency is associated with suffering from two diseases: megaloblastic anaemia and neuropathy.
Sources of vitamin B5
While we can obtain adequate amounts of pantothenic acid by consuming a wide variety of foods. The highest amounts are present in: beef liver, shiitake mushrooms, sunflower seeds, chicken, tuna, avocados, and cereals.
As can be seen with these four vitamins, all are essential for our body and each one fulfils a critical function. But the remaining group B vitamins are no less important, so we invite you to pay attention to the second part of this article where we will learn about their function and value.
ALFA