A deficiency of any of the B vitamins can lead to health risks. Let’s find out how important B vitamins are to the body and what disease B vitamin deficiency can cause.
Vitamin B is the common name for a group of water-soluble vitamins that play an important role in cellular metabolism. However, not all B vitamins have the same function, each will have its own dominant role and they also come from different foods. Therefore, to fully supplement B vitamins as well as other nutrients, it is necessary to add a variety of foods.
* Symptoms of vitamin B deficiency.
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A deficiency of any of the B vitamins can lead to health problems. What vitamin B deficiency causes depends on the type of B vitamin you lack. Below is a list of the most common B vitamins and their health effects.
* Vitamin B12 (Cobalamin).
Vitamin B12 helps regulate the nervous system and also plays an important role in the formation and growth of red blood cells. Vitamin B12 is found mainly in meats and dairy. Therefore, people who follow a vegan diet are often deficient in this B vitamin. Supplements are the main source of vitamin B12 for vegans.
Foods rich in vitamin B12 include: eggs, cheese, milk, fish, shellfish, liver, kidney, red meat.
Vitamin B12 deficiency can cause anemia and memory loss in the elderly. In addition, memory loss, paranoia, depression, and behavioral changes can also occur with vitamin B12 deficiency. Nerve damage is sometimes irreversible.
* Symptoms of vitamin B12 deficiency include:
– Tingling in hands and feet.
– Irritability, difficulty controlling emotions, depression.
– Fatigue and weakness.
* Vitamin B6 (Pyridoxine).
Vitamin B6 helps the body convert food into energy for life activities, also helps fight infections. Pregnant women need vitamin B6 supplements for their babies’ brains to develop normally.
Foods rich in vitamin B6 include: chickpeas, tuna, salmon, whole grains, beef liver, beef, chicken breast, watermelon, potatoes and spinach.
Vitamin B6 deficiency can cause anemia, skin disorders (such as rashes, cracks around the mouth), infections, confusion, and nausea.
* Vitamins B1 and B2.
These two vitamins help convert food into energy. Vitamin B1 helps the nervous system, while vitamin B2 helps maintain vision.
You can find vitamins B1 and B2 in foods like whole grains, milk, eggs, and dark green vegetables.
Deficiencies in vitamins B1 and B2 usually do not cause serious health problems. Because in fact there are many foods that contain these vitamins. But people who abuse alcohol are at risk for vitamin B1 and B2 deficiencies.
* Vitamin B3 (Niacin).
Vitamin B3 also has a major role in converting food into energy, in addition to aiding in digestion and stimulating a healthy appetite.
You can find vitamin B3 in chicken, fish, liver, red meat, whole grains, and peanuts.
Vitamin B3 deficiency causes what disease? You may experience digestive problems such as nausea and stomach cramps. Severe vitamin B3 deficiency can also cause mental disorders.
* Folic Acid or Folate .
Like most B vitamins, vitamin B9 promotes the development of red blood cells, which also reduce the risk of birth defects in the unborn baby.
Vitamin B9 is found naturally in foods such as meat, grains, radishes, citrus fruits, fish, cereals, legumes, green vegetables, liver, kidney, … Or can be supplemented vitamin B9 through multivitamin tablet form.
Vitamin B9 deficiency can cause diarrhea and anemia. Especially for pregnant women, B9 deficiency can cause birth defects in the fetus. But excessive supplementation during pregnancy can lead to neurological problems in the newborn.
Although your health problems are caused by a vitamin B deficiency, it can also be a sign of other conditions that are not caused by a vitamin B deficiency. So when you need a vitamin B supplement, you need to consult. consult a doctor or medical professional.
* Prevent vitamin B deficiency.
Most people don’t need to take extra vitamin B supplements because there are many delicious foods available with this vitamin, as long as we maintain a diet full of meats, whole grains, fruits and vegetables. vegetable.
Supplementing with B vitamins should only be done when prescribed by a doctor. If you’re pregnant, are over 50, or have a medical condition that interferes with the absorption of B vitamins, you’re more likely to need a supplement. In addition, supplementation is only a last resort if diet cannot provide.
A well-balanced, nutritionally complete diet provides the body with a variety of nutrients, vitamins and minerals to function effectively. Regardless of the lack of vitamins, there is a risk of health problems, in which, B vitamins is one of the important vitamins that you cannot ignore.