Vitamin B

Vitamin B is a group of water solute vitamin that convert carbohydrates into usable energy and fats that metabolize and proteins. There are 8 vitamin B, each play a different role in helping the body function.

Vitamin B1

Vitamin B1  is also called thiamine. It’s responsible for ATP which your body cells use for energy. It helps to boost the immune system.

A vitamin b1 deficiency

  • Loss of appetite
  • Poor fetal Growth
  • poor hair nail growth

Food sources of b1

  • tree nuts
  • Mushrooms
  • Bananas

Vitamin B9

This is commonly called folic acid. It’s responsible for mental health, brain function, and fetal development. Responsible for RNA and DNA, tissue growth, and red blood cells.

 

Deficiency

  • Important to pregnant women
  • Can cause brain fog, gum inflammation
  • Hearing loss
  • May prevent depression

 

Food Sources

  • Dietary sources including legumes
  • Avocadoes
  • Salmon

 

  • Vitamin B2

Vitamin B2 is a n antioxidant that helps eliminate free radicals from the body it also helps to convert other vitamins  to convert them into usable forms and helps the body produce red blood cells.

 

Vitamin B2 deficiency

  • light sensitivity, eye problems
  • sores in corner of mouth
  • swollen tongue

 

Food Sources

  • Almonds
  • wild rice
  • organ meats
  • spinach
  • Mushrooms

 

 

Vitamin b3 (niacin)

Niacin is also known as vitamin b3 it has several functions including hormone production and aiding circulation

Deficiencies

 

Vitamin b3 deficiencies can lead to fatigue canker sores, heartburn, canker sores, and fatigue. Also it can cause diarrhea dementia, dry skin.

It can lower unhealthy cholesterol levels slow the progression of atherosclerosis

 

Food sources

  • salmon
  • Beef
  • Peanuts
  • Tuna
  • Sunflower seeds
  • Meat poultry
  • Eggs
  • Diary

 

Vitamin B5

Vitamin B works with other vitamins in red cell blood formation and help other B vitamins.

 

Deficiency

 

  • Insomnia
  • Fatigue
  • Upper respiratory infections

 

Food Sources of Vitamin B5

  • Avocadoes
  • Brewers yeast
  • Corn
  • Cauliflower
  • Kale
  • Organ meats
  • Sweet potatoes
  • Mushrooms
  • Tomatoes
  • Trout
  • Salmon
  • Tuna

 

Vitamin b6

 

It’s ssential for the production of neurotransmitters which are necessary for normal nerve function

Plays a role in brain function, helping produce hormones like serotonin melatonin and norepinephrine

Deficiency Signs

 

  • Heart disease

 

  • May help clam morning sickness
  • Prevent depression

 

  • Lower macular degeneration

 

Food Sources

  • Chicken
  • Tukey
  • Oily fish
  • Shrimp
  • Cheese
  • Lentils
  • Spinach
  • Carrots
  • Sunflower seeds
  • Whole

 

Vitamin b7

Vitamin b7 is also  called vitamin H . It’s an essential vitamin that is vital during pregnancy in order to promote the growth of the embryo.

 

Deficiency Signs

  • Poor fetal growth
  • Loss of appetite
  • Poor hair and nail growth
  • Neuropathy symptoms
  • Cradle cap

 

Food sources

  • Tree nuts
  • Mushrooms
  • Bananas

 

Vitamin b9

This is also called folic acid. It ‘s important during pregnancy but deficiencies can cause birth defects and other abnormalities such as gum inflammation, poor growth, and brain fog. Also hearing lose macular denegation , and depression may be a result of a vitamin 9 deficiency

Food Sources

  • Salmon
  • Avocados
  • Legumes

Vitamin B12

 

This vitamin plays a key role in DNA and RNA development helps  keep healthy blood cells controls homocysteine levels, and provides energy

 

Deficiency

  • Never damage
  • Shortness of breath
  • Anemia
  • Fatigue
  • Macular degeneration

 

Food Sources

  • Organ meat
  • Dairy products
  • Meat
  • Poultry

 

 

 

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