The eight B vitamins are known as complex B: Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B7, Vitamin B9, Vitamin B12. Each vitamin that forms the B complex fulfills a different function in the organism but all important for it to work properly, the B complex helps us to convert food into energy to be able to carry out daily activities.
B complex Functions
One of its main functions is in the metabolism of energy, which you need to perform all the basic and complex activities, you need the contribution of vitamin B1 for this, because it is Vitamin B1 which exercises the transformation of carbohydrates into glucose and it will be vitamin B2, B3, B5, B6 and B7 or biotin that transform glucose into energy.
The B complex is composed of the following vitamins: B1, B2, B3, B5, B6, B7, B9, and B12.
Vitamin B1
It helps the body create new cells. It is often called the “stress vitamin” because it helps protect the immune system.
You can get it from beans, peanuts, and spinach.
Vitamin B2
It acts as an antioxidant to protect us from free radicals. It contributes the metabolism of energy and iron. It helps the production of red blood cells. It could help prevent migraines, more studies are still needed on this.
You can gain vitamin B2 from almonds, eggs, milk, yogurt, spinach.
Vitamin B3
One of the main uses of vitamin B3 is to increase HDL cholesterol levels.
You can gain vitamin B3 from red meat, eggs, milk, beans, spinach and other green vegetables.
Vitamin B5
The adrenal glands can function correctly thanks to the intervention of B5, which also participates in the nervous regulation and in the production of hormones.
You can get vitamin B5 from Avocado, eggs, legumes, and meat.
Vitamin B6
It helps regulate the amino acid homocysteine. Pyridoxine contributes a lot to mood swings and sleeps patterns. It helps the body produce serotonin, melatonin, and norepinephrine.
Good sources of vitamin B6 are Salmon, tuna, chicken, lentils, cheese, carrots and brown rice.
Vitamin B7
It is called the “vitamin of beauty” for its association with the health of nails, hair, and skin. It could help diabetics control their high sugar levels. It is vital during pregnancy as it helps in the growth of the baby.
Its main sources are Chicken, pork, liver, fish, cauliflower, nuts and egg yolk.
Vitamin B9
It is widely used in fortified foods such as cereal and bread. It is very important for pregnant women because it helps the baby grow and helps prevent neurological defects at birth. It could help to prevent depression and memory loss.
Good food sources of vitamin B9: asparagus, salmon, milk, and beans
B12 vitamin
It is a vitamin that collaborates with the other vitamins. Together with vitamin B9 it helps the formation of red cells and helps Iron do its job: create hemoglobin. The biggest risk group for their deficiency for food are vegetarians, especially vegans.
Sources of vitamin B12: fish, sardines, tuna, eggs, meat, and pork.
The B complex Collaborates In the Health of The Digestive System
It also plays an important role in the health of the digestive system, since it exerts the production of hydrochloric acid and also helps break down carbohydrates, proteins and fats. Above all, B1, B2, B3, and B6 act in this process. That is why people who suffer from digestive disorders usually have a deficiency of them.
For this function, B1, B2, B3, B5, B9 and B12 act, since with these built-in substances you ensure the health of the nails and good hair, in addition to the fact that you will be able to show a soft and smooth skin. Your skin will also be healthy without dry lips, you will avoid dandruff, oily skin, dermatitis, and your hair can grow healthy and maintain its original color.
Complex B Excess
It is important to make clear that being water-soluble there is no risk of toxicity because the body can eliminate the excess in the urine.
However, it is also important to say that it prevents the absorption of frequent and continuous consumption of antibiotics, excessive intake of alcoholic beverages and routine contraceptive use.