Vitamin B Benefits

In the processing or cooking, it should not be boiled. It is recommend to cook using a microwave or by steaming. This is because vitamin B solute in water easily and will damage the vitamin if heated.
Although the amount needed by the body is not too much, but vitamin B have that kind of diverse beneficial to the body, especially in helping the body get energy. By knowing the kind of diverse with different benefits, would be better for the body.

Types of Vitamin B
Vitamin B has 8 type, namely vitamins B1, B2, B3, B5, B6, B7, B9, and B12. Lack of this vitamin can cause various diseases. That’s why there are many multivitamins that include variations of several types of vitamin B, B-complex vitamins. Here is an explanation of types of vitamin B.

Vitamin B1 (Thiamine)
Function: Change the carbohydrates in foods into energy.
Needs: Women 1.1 mg; Men 1.2 mg; Pregnant and nursing mothers 1.4 mg.
Sources: Rice, bread, cereals, flour, seafood such as shrimp, crab or shellfish.

Vitamin B2 (Riboflavin)
Function: Maintain healthy eyes and skin.
Needs: Women 1.1 mg; Men 1.3 mg 1.6 mg for nursing mothers.
Sources: Milk, cheese, chicken, broccoli, spinach, mushrooms.

Vitamin B3 (Niacin)
Function: For healthy skin, increase appetite, improve digestion and help convert food into energy.
Needs: Women 14 mg; Men 16 mg pregnant women 18 mg 17 mg for nursing mothers.
Sources: Grains, beans, beef, mushrooms.

Vitamin B5 (Pantothenic Acid)
Function: Together with other types of B vitamins, vitamin B5 is useful in the process of the breakdown of fat, protein, carbohydrates into energy. Another benefit is to the formation of red blood cells and make vitamin D.
Needs: Women 4 mg; Men 6 mg, 5 mg Pregnant women: 6 mg nursing mothers
Sources: Chicken, fish, sardines, avocado, watermelon.

Vitamin B6 (pyridoxine)
Function: Required in the process of amino acids and fats.
Needs: Women 1.3 mg; Men 1.3 mg pregnant women are 1.9 mg 2 mg for nursing mothers. Most of the consumption of vitamin B6 with the consumption of more than 50 mg per day can cause permanent nerve damage.
Sources: Meat, poultry, fish, beef, potatoes, tomatoes, bananas, fruit purple and green vegetables.

Vitamin B7 (Biotin)
Function: Helps in the breakdown of fat, protein into energy that will be used by the body.
Needs: Women 25 mg; Men 30 mg: 30 mg Pregnant women: 35 mg for nursing mothers.
Sources: Meat salmon, eggs, milk, cereal, bananas and peanuts.

Vitamin B9 (Folate)
Function: Charge to the cells in the body develop properly, forming red blood cells and prevent nerve damage in the fetus.
Needs: Women 400 mg; Men 400 mg: 600 mg Pregnant women: 500 mg nursing mothers. Excessive vitamin B12 will cause vitamin B12 deficiency.
Sources: Milk and dairy products, beets, liver, melons and green leafy vegetables.

Vitamin B12 (Cobalamin)
Function: Change the carbohydrates, proteins and fats into energy, maintain healthy red blood cells, protects nerve cells, preventing heart disease, and prevent shrinkage of the brain that can lead to memory decline.
Needs: Women 2.4 mg; Men 2.4 mg; 2.6 mg Pregnant women: 2.8 mg for nursing mothers.
Sources: Beef, fish meat, liver, eggs, milk, soy and seaweed.

Especially for pregnant and nursing mothers, should always keep enough vitamins B in the daily diet. For normal people, vitamin B supports the fulfillment of good nutrition.

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