Vitamin B fundamentally serves to strengthen the immune system, it helps to keep the nervous system in optimal conditions as well as the cardiovascular system, it is necessary for a good production of hormones and it participates in cell growth.

It is essential that people often nourish their body so that they do not decompose and can have a normal and clearly effective functioning, therefore, vitamins and minerals must be consumed, such an example of this is vitamin B, which serves various purposes which will be mentioned below.

Benefits of vitamin b

When referring to this vitamin, it is important to mention that it is the composition and mixture of a set of them, and each of them has a specific functionality that provides different benefits.

Vitamin B1

It is also called as Thiamine and fulfills an important task such as:

  • The process of blood formation and efficient blood circulation.
  • Improvement in the carbohydrate metabolism process.
  • Correction of episodes of depression and regulation of nervous processes.
  • Improvement of cardiac functions.

Vitamin B2

Commonly called by experts as Riboflavin, it fulfills the following body processes:

  • Helps to efficiently process oxygen.
  • Improves the immune system.
  • Improves the formation of red blood cells.
  • It metabolizes amino acids, carbohydrates and fatty acids that enter the body.
  • They prevent the appearance of cataracts and relieve migraines.

Vitamin B3

It is known worldwide as niacin and it is implemented in the body frequently with the purpose of improving the following aspects:

  • Beautify and improve the appearance of the skin.
  • Reduce cholesterol levels in the body, which can often have aggravating consequences for people.

Vitamin B6

It is also called as Pyridoxine and can benefit the body like other types of vitamin B, by associating as a complex and works for the following:

  • It helps in the effective assimilation and transformation of a certain group of amino acids that manage to build proteins.
  • It boosts the formation of red blood cells and beneficial proteins.
  • It promotes the formation of molecules that allow the transmission of information from neuron to neuron (Neurotransmitters).
  • Relieves ailments suffered by asthma.
  • It improves the symptoms suffered before and during the menstrual process of women.
  • Helps in the process of acquiring lean muscle mass.

Vitamin B9

Folic acid or vitamin B9, works for all people, especially in those women who are pregnant or plan to do so, as it complies with the following:

  • It metabolizes very efficiently the proteins that enter the body.
  • Generates good cell division.
  • Helps in the process of stabilization of homocysteine ​​levels.
  • Protects the fetus against possible complications and malformations that it may suffer before birth.
  • They regenerate lost or dead cells.

Vitamin B12

It is also called and known as Cyanocobalamin and complies with the following:

  • Increases the production of red blood cells in the blood.
  • Repairs and develops DNA synthesis.
  • They help to have a good functioning of the central nervous system, circulatory system, as well as various brain processes.

Vitamin B5

Pantothenic acid is found distributed in various foods, both plant and animal, and they provide a function that is:

  • Improves the appearance and elasticity of the skin.
  • Strengthens muscles keeping them healthy and recovering from injuries.
  • It synthesizes and helps in the absorption of the nutrients that the foods of the daily diet have.

Vitamina B7, B8, Vitamina BH

Biotin, as it is also called, is an excellent option that contributes great things to the body as other vitamins do, an example of which is the processes of metabolizing nutrients. Biotin is produced naturally by the body, although sometimes it is important to generate consumption in case there is insufficient it.

  • They keep the hair strong and healthy, preventing the appearance of dandruff on the scalp.
  • They harden and make the nails more resistant.
  • It improves and heals effects such as dermatitis, which appear in the form of flakes or dry skin.

Where are vitamins found?

As mentioned previously, vitamins are usually found in various foods of vegetable and animal origin, which when cooked or passed through different temperatures can partially or totally lose their properties, so it is important to know more specifically about these foods to be the user who decides how to prepare them and take advantage of them 100%.

  • B1: Legumes are a point of concentration of this vitamin, as well as peas, eggs and nuts.
  • B2: They can be obtained in higher concentration in foods such as eggs, dairy products, meats and in various nuts.
  • B3: This vitamin can be found in fish, starchy vegetables, eggs, and in meats of various animals.
  • B5: Vegetables, eggs, mushrooms, dairy, chicken and especially avocado.
  • B6: They are easy to acquire through the intake of foods such as chicken, cereals, fish, citrus fruits such as orange and lemon.
  • B7 and B8: They are found in chocolate or cocoa, eggs, dairy and specifically in pork.
  • B9: Avocado, green leafy vegetables, beans, grains, especially lentils and various citrus fruits, are elements with a good concentration of this vitamin.
  • B12: the consumption of various foods such as dairy, eggs, beef, pork and chicken, as well as fresh seafood, can increase the concentration of this vitamin in the body.

Vitamin B capsules

It should be noted that apart from the foods consumed daily, vitamin B can be obtained in commercial pharmaceutical products that are very easy to consume, following the specifications of each supplier and with the help of the doctor, so that you can get the most out of them. .

You can get each vitamin one by one if it is required in such a way, but there are vitamin complexes that involve each of them, being a fairly effective method for all people.

On the other hand, it is essential to mention that there are also ampoules or injections of vitamin B and sometimes they are applied in people who lack this compound on a large scale, although they can also be applied in less complicated circumstances since they do not bring counterproductive results.

Who should constantly consume vitamin B?

All people in the group in general can and should consume vitamin B from time to time to keep the body perfectly nourished with this element, but there is a specific variety of individuals to whom the intake of it is essential and they are pregnant women , with suspicion of it or wanting to father a baby.

On the other hand, it is important to mention those that have various intestinal phenomena such as ulcers, colitis or chron’s disease. It is also important that people who have undergone surgery, especially for digestive system phenomena, consume a certain dose of type B vitamins.

Samantha Robson
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Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of ​​expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.

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