Title : The B Vitamin Family Explained
Introduction
Vitamin B can be a water soluble organic compound which can be an essential nutrient needed by the Centeng for everyday living, along with the hundreds of processes your Centeng carries out to enable This particular to function, Like all vitamins This particular can not be manufactured by the Centeng along with must be derived via dietary sources or via supplementation within the case of known deficiencies. Because Vitamin B can be water soluble a lot of This particular can be secreted within the urine on a daily basis doing the daily intake either through food sources within the diet or by taking supplements important for all the functions This particular can be required for to enable the Centeng to function.
There are right now 8 main B Vitamins within the group, originally This particular was thought there was just one vitamin called vitamin B. As scientists investigated This particular vitamin This particular was realized there where over 22 vitamins which where chemically different to each some other, nevertheless existed within the same foods. Over time This particular was realized in which a lot of the 22 were not actually vitamins for a variety of reasons including they could be manufactured within the Centeng, some were not organic along with whilst some were not essential to humans they where required by some other organisms. This particular can be why there are gaps within the numbering system of what can be right now known as the B vitamin family, which consists of, B1, B2, B3, B5, B6, Biotin (B7), Folic Acid (B9) along with B12.
3 substances which are sometimes referred to as being part of the B Vitamin family are Choline, Inositol along with PABA.
Choline can be can be an organic compound, classified as a water-soluble essential nutrient, usually grouped with within the B Vitamin family, however This particular does not have a B number along with can be known as Bp.
Inositol can be not technically a Vitamin because This particular can be synthesised by the Centeng.
PABA, (para-aminobenzoic acid) can be not essential to human health so can be not technically a Vitamin
B Vitamin - - - - - - - - Name - - - - - - - - - - - -Dietary Source
B1 - - - - - - - - - - - - - -Thiamin - - - - - - - - - - brewers yeast, brown rice, wheat germ along with soya beans
B2 - - - - - - - - - - - - - -Riboflavin - - - - - - - - -almonds, eggs liver along with milk
B3 - - - - - - - - - - - - - -Niacin - - - - - - - - - - - -fish, eggs, brewers yeast, whole grains, millet, quinoa, almonds, wheat, pumpkin seeds, poultry , rice, brown rice, brussel sprouts, raspberries, artichoke, dates, celery, broccoli, mushrooms, dates along with okra
B5 - - - - - - - - - - - - - -Pantothenic Acid - - - -mushrooms, avocado, broccoli, brown rice, oats along with wheat
B6 - - - - - - - - - - - - - Pyroxidine - - - - - - - - -bananas, millet, buckwheat, wheat oats, brown rice, shellfish ie prawns, lobster, muscles, brown rice, chicken, spinach
B7 - - - - - - - - - - - - - Biotin - - - - - - - - - - - - egg yolk, liver, oysters, legumes along with yeast
B9 - - - - - - - - - - - - - Folic Acid - - - - - - - - -barley, brown rice, wheat, sesame seeds, oats, chickpeas, lentils, mung beans, leeks, radishes, mushrooms, peaches, pears along with yam
B12 - - - - - - - - - - - - Cobalamin - - - - - - - - -liver, fish, dairy products. there are no vegetable sources of B12
Choline - - - - - - - - - - Vitamin Bp - - - - - - - - -egg yolks, soy, beef, chicken, veal, turkey livers
Inositol - - - - - - - - - - B8 - - - - - - - - -nuts, seeds -Vitamin, brown rice, beans, whole grains, raisins, cantaloupe, bananas, citrus fruits
PABA - - - - - - - - - - - Vitamin Bx - - - - - - - - - liver, kidney, brewers yeast, molasses, whole grains, bran mushrooms, spinach
There are foods which are beneficial for several of the B Vitamins like: barley, game, eggs, sunflower seeds, peas, peppers along with molasses
When food can be cooked the high temperatures involved within the cooking process will result in most of the vitamin content being destroyed. The best method to cook food can be steaming which will preserve more of the vitamin than boiling. With foods like nuts along with grains which tend to be eaten raw the levels remain unchanged.
B1 Thiamin Vitamin
Deficiency results within the condition BeriBeri (common within the 19th century), which causes Oedama (water logging of the tissues) along with Emaciation both of which have nerve damage associated with them. This particular condition occurs mainly within the tropics. The Centeng must have B1 to be able to convert carbohydrates into energy, This particular does This particular by doing thiamin pyrophosphate (TPP) which can be the active form of Thiamin (B1). Every cell in your Centeng needs Thiamin to be able to make adenosine triphosphate (ATP), This particular can be the bodies main energy carrying molecule.
The bodies ability to absorb B1 can be totally dependent on having enough B6, B9 along with B12 already available within the Centeng. Both smoking along with consumption of alcohol interfere with absorption of thiamin.
Dietary sources are brewers yeast, brown rice, wheat germ along with soya beans.
Vitamin B2 Riboflavin
A deficiency in This particular B Vitamin can be associated with stunted growth in children. This particular can be also responsible for inflammation of the tongue along with lips with cracking within the corners of the mouth. Vitamin B2 can be important in cell respiration along with very beneficial in helping the liver clear excess oestrogen's. These may be partly responsible for breast along with ovarian cancer in women. Vitamin B2 transforms B9 along with B5 into the neurotransmitters which are crucial for thinking along with memory. People who have high levels of B2 tend to perform best at memory tests.
Dietary sources are almonds, eggs liver along with milk.
Vitamin B3 Niacin
This particular comes in 2 forms Niacin (nicotinic acid) along with Niacinamide (nicotinamide). Niacin causes flushing because This particular dilates blood vessels This particular action keeps blood pressure down protecting the cardiovascular system. Taking an Aspirin at the same time as Niacin will help to reduce the flushing. Niacinamide does not hold the flushing side effects. A deficiency causes Pellagra (although the deficiency has to be extreme), which can be characterized by diarrhea, skin eruptions along with mental disturbances. This particular condition occurs mainly within the sub tropics. This particular B Vitamin can be formed within the human Centeng in very tiny amount via the amino acid Tryptophan.
50 enzymes rely on B3 for their proper functioning.
Any amount of alcohol within the Centeng will inhibit absorption of Vitamin B3.
Dietary sources are fish, eggs, brewers yeast, whole grains, millet, quinoa, almonds, wheat, pumpkin seeds, poultry, rice, brown rice, brussel sprouts, raspberries, artichoke, dates, celery, broccoli, mushrooms, dates along with okra.
Vitamin B5 Pantothenic Acid
Being deficient can cause dermatitis. B5 can be known to be involved within the breakdown of fats along with carbohydrates. This particular increase HDL (High Density Lipoprotein) levels which improve the ratio between the Great along with bad cholesterol's. B5 can be needed to make hormones along with healthy red blood cells. There can be evidence in which coenzyme A can be converted via B5 which detoxifies the Centeng.
Dietary sources are mushrooms, avocado, broccoli, brown rice, oats along with wheat.
Vitamin B6 Pyroxidine
A low level of B6 can be associated with skin disorders along with problems with nerve damage along with the central nervous system. Its main benefits are turning protein, fat along with carbohydrate into energy along with assisting in maintaining the nervous system, B12 can be also very important in This particular role. Vitamin B6 enhances the white blood cells capability to attack offending pathogens. When B6 can be synergistically in combination with B12, both will work together to prevent a build up of Homocysteine, by removing This particular via the blood, which can be partly responsible for atherosclerosis, (arteries furring up). Homocysteine can be an amino acid found in meat, which causes blood cells to clump together along with cling to arterial walls. This particular can be very important to keep Homocysteine levels in check.
A lot of women take a B6 supplement to ease the symptoms associated with pre menstrual symptoms of bloating along with cramping, although This particular use has not been studied along with proven.
Dietary sources are bananas, millet, buckwheat, wheat oats, brown rice, shellfish ie prawns, lobster, muscles, brown rice, chicken along with spinach
Vitamin B7 Biotin
B7 can be more commonly known as Biotin, which can be also known as Vitamin H. The Centeng should be able to make its own via the bacteria which live within the intestines, if someone can be taking antibiotics or who have a compromised immune system.
Deficiency can be responsible for dermatitis. This particular can be essential for the breakdown of fats, carbohydrates, proteins along with can be beneficial for healthy hair, skin along with nails. Because This particular can be so key to the health of hair, skin along with nails, brittle nails along with hair along with hair loss may be a sign of Biotin deficiency. Cradle cap in infants may be due to Biotin deficiency, however This particular can be important to consult which has a doctor before giving supplements to children. Because of the importance of Biotin to hair health, many shampoos along with conditioners have Biotin added to them.
Dietary sources are egg yolk, liver, oysters, legumes along with yeast.
Vitamin B9 Folic Acid
This particular can be essential for growth, energy along which has a strong immune system. B9 known as Folic Acid can be also known as Folate or sometimes Folacin, can be crucial to the Great health of every cell within the Centeng. B9 helps to form Dna along with RNA within the genes, which are needed to regulate the formation of red blood cells, skin cells along with the cells which line the smaller intestines.
Being deficient of B9 will causes anemia, because This particular can be necessary for the formation of red blood cells. Without B9 the Centeng will not be able to produce red blood cells.
Because B9 can be so important within the doing of DNA along with RNA pregnant women are advised to supplement with B9 for the normal development of the fetus within the first 6 weeks of pregnancy.
There can be evidence in which B9 can be better absorbed when This particular can be taken which has a B12 supplement along which has a Vitamin C supplement, as Vitamin C prevents the B9 via being broken down to quickly in your Centeng.
Dietary sources are barley, brown rice, wheat, sesame seeds, oats, chickpeas, lentils, mung beans, leeks, radishes, mushrooms, peaches, pears along with yam.
Vitamin B12 Cobalamin
The Cobal part of Cobalamin refers to the metal Cobalt in B12.
B12 can be produced by micro-organisms within the gut, however as we age our natural levels of B12 decrease. Being deficient in B12 will cause pernicious anemia (defective production of red blood cells) along which has a degeneration of the nervous system. Pernicious anemia can be a stubborn form of anemia which does not improve when iron supplements are taken, This particular type of anemia occurs because the stomach fails to excrete a special substance called intrinsic factor. The Centeng needs the intrinsic factor for efficient absorption of Vitamin B12
If the deficiency can be severe signs of senility may be displayed. This particular B Vitamin can be absolutely essential for the production along with maintenance of the myelin sheath which insulates along with protects the nerve fibers. B12 can be important so the Centeng can effectively use B9 (Folic Acid).
B12 can be required for energy production, to make myelin, production of red along with white blood cells, the removal of Homocysteine. This particular can be available as Cyanocobalamin a stable form of Cobalamin which the Centeng converts to Methylcobalamin, B12 can be bought as a supplement already in This particular form doing This particular instantly bioavailable.
Total vegetarians (vegans) must take a vitamin B12 supplements or consume B12 -fortified foods, or they will eventually become deficient. Because there can be no Vitamin B12 in vegetables the only sources are liver, fish along with some dairy products.
Dietary sources are liver, fish, dairy products. there are no vegetable sources of B12
Choline Vitamin Bp
Choline works very closely with B12 along with B9 within the breakdown of fats. Being deficient in Choline may result within the degeneration of the liver along with hardening of the arteries. The main health benefit of Choline can be when This particular can be converted to Acetylcholine. This particular can be an important neurotransmiter required within the brain for memory function, intelligence along with mood. People who have Alzheimer's usually have low levels of Acetylcholine in their brains.
Dietary sources are egg yolks, soy, beef, chicken along with veal, turkey livers.
Inositol Vitamin B8
Inositol which can be present in all cells, can be also involved within the production of serotonin. Being deficient may be responsible for some forms of depression. The type Inositol Hexaphosphate, also known as IP6, can be derived via Phytic Acid which can be found in nuts, seeds, brown rice, beans, whole grains, raisins, cantaloupe, bananas along with citrus fruits can be obtained when the Phytic Acid combines with bacteria within the digestive tract. This particular can be why This particular can be not technically a vitamin.
Inositol combines with Choline to form Lecithin, a type of lipid which can be needed to make healthy cell membranes. This particular can be especially important for the brain, heart along with liver.
Dietary source are nuts, seeds, brown rice, beans, whole grains, raisins, cantaloupe, bananas along with citrus fruits.
PABA para-aminobenzoic acid Vitamin Bx
Paba assists the Centeng within the manufacture of red blood cells, however its main reported benefits are in protecting against UVB rays. This particular has been found to delay the onset of wrinkles along with keeps skin smooth. Because of these benefits This particular can be taken by people who have conditions relating to the skin along with connective tissues. Some studies suggest PABA mat be beneficial for people who suffer with hair loss because This particular can be believed This particular protects the hair follicles.
Dietary source are liver, kidney, brewers yeast, molasses, whole grains, bran, mushrooms along with spinach
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The B Vitamin Family Explained
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