Vitamins are one of the essential components for the body related to metabolism and body activities. There are many types of vitamins such as vitamin A, vitamin B, vitamin C… each type of vitamin will have different roles and effects on the body.
1. What is Vitamin B?
Vitamin B is an essential vitamin for the body, belonging to the water-soluble group. In the body, vitamin B plays an important role, related to the metabolism, activities and development of the nervous system as well as other organs in the body including skin and hair. Vitamin B is also a necessary ingredient in the process of converting food into substances, helping the body absorb energy, regulating chemical reactions of enzymes or proteins.
The role of vitamin B in health:
- Reduces the risk of stroke because vitamin B is related to the process of blood formation and cell development.
- Prevents beriberi caused by vitamin B1 deficiency.
- Helps strengthen the body’s immune system.
- Participates in metabolism, providing energy for the body’s activities.
- Participates in supporting hormone production.
- Reduces the risk of cardiovascular diseases, prevents anemia.
- Enhances the health of skin, hair and fur.
Vitamin B helps strengthen the body’s immune system
2. The role of vitamin B in the body
There are many different types of vitamin B such as vitamin B1, B2, B3, B5, B6, B12… Each type of vitamin B has a different effect on the body.
Vitamin B1 (thiamine)
- It is a vitamin that controls the nervous system, and if it is lacking, it can cause fatigue, depression, lack of concentration…, stimulates the digestive system and plays an important role in carbohydrate metabolism, increases muscle activity, and increases nerve and heart nourishment.
- B1 deficiency causes beriberi.
- Foods rich in vitamin B1: whole grains, meat, beans, especially peas.
Vitamin B2 (riboflavin)
- Increases red blood cell production, supports cells in energy production, participates in supporting the treatment of prolonged diarrhea, infections, persistent fever, intestinal diseases or serious injuries…
- Foods rich in vitamin B2: dark green vegetables, meat, bananas, apples, pears, or cereal grains…
Vitamin B2 helps increase red blood cell production, supporting cells in energy production function.
Vitamin B3 (niacin or nicotinic acid)
- A component of the coenzymes NAD and NADP, which plays a major role in the metabolism of sugar and fat to generate energy for the body to function, while also helping to support the nervous and digestive systems, playing an important role in the production of energy in cells, keeping the skin youthful and enhancing the health of the nervous system and digestive system.
- Vitamin B3 is associated with lowering blood cholesterol and triglycerides.
- Vitamin B3 deficiency will cause dermatitis, glossitis, or neurological symptoms such as headaches, memory loss…
Vitamin B5 (pantothenic acid)
- Vitamin B5 deficiency causes fatigue, discomfort, nausea, insomnia, and has the ability to help the body fight infectious agents, produce neurotransmitters in the brain…
- Vitamin B5 also has the effect of making hair shiny, healthy skin, and is widely used in cosmetics for acne-prone skin thanks to its ability to help break down excess oil on the skin. Vitamin B5 also helps improve cardiovascular health, increase hemoglobin levels, and reduce stress…
Vitamin B6
- Involved in the metabolism of protein and fat, supporting the immune system, maintaining the health of red blood cells, and nourishing the nervous system. Clinical applications of vitamin B6 in the treatment of iron deficiency anemia, seizures in children, high blood homocysteine levels…
- Foods rich in vitamin B6: meat, fish, vegetables such as raspberries, red bell peppers, peas, broccoli, bananas, or nuts…
Vitamin B7 (biotin) also known as vitamin H
- Participates in hormone production, contributes to the digestion of protein and carbohydrates, is necessary for the formation of fatty acids and glucose, and increases hormone production.
- Biotin is widely used to enhance vitality, health, and shine for hair and nails.
- Vitamin B7 is found in liver, cauliflower, salmon, carrots, soybean powder, wheat germ, cereals or eggs…
Vitamin B9 (folic acid)
- Is one of the important vitamins in the production of red blood cells, helping cells perform and maintain DNA, especially playing an important role in the stage of cell division and development in infants and pregnant women.
- Lack of vitamin B9 causes megaloblastic anemia.
Vitamin B12
- Helps reduce the risk of cervical cancer, reduces homocysteine levels in the body, plays an important role in the growth and development of the body, is an important factor in the production of blood cells, nourishes nerve cells, and helps the body use folic acid more optimally.
- Lack of vitamin B12 can cause depression, anemia, fatigue, and if prolonged can cause permanent damage to the brain and central nervous system.
- Foods containing a lot of vitamin B12 such as clams, oysters, mussels, animal liver, fish such as mackerel, tuna… seafood, beef…
Vitamin B is one of the important components of the body, participating in metabolism, present in most of the body’s life activities. Lack of vitamin B or excess of vitamin B will also affect health. Establish a scientific diet, full of necessary nutrients with moderate amounts to ensure health.
