One of the most well-known benefits of B vitamins for the body is that they help the body produce energy and support the growth and development of body cells. In addition, there are many other important B vitamin benefits for you to know.
There are 8 types of B vitamins and all of these B vitamins are called the B complex vitamins. Each type of B vitamins has its own health benefits. Most of these nutrients are easily found in a variety of everyday foods, especially animal food sources.
Type-JTypes of B vitamins and their benefits
Here are the various health benefits of each type of B vitamin:
1. Vitamin B1 (thiamine)
Vitamin B1 is useful for keeping the nervous system healthy, and helps the body's metabolism to produce energy and nutrients. In addition, vitamin B1 is also needed for the growth and development of cell and tissue function.
The recommended intake of vitamin B1 for adults is about 1.1–1.2 milligrams per day. You can supplement the daily requirement of vitamin B1 from a variety of daily foods, such as brown rice, whole wheat bread, bananas, oranges, nuts, and cereals.
2. Vitamin B2 (riboflavin)
Adequate intake of vitamin B2 plays an important role in maintaining a healthy body, especially the skin, eyes, and nervous system, as well as helping the process of digestion of carbohydrates, proteins, and fats in food. In addition, this vitamin can also help increase energy.
The recommended amount of vitamin B2 for adults is about 1.1–1.2 milligrams per day. You can get good sources of vitamin B2 from egg yolks, milk, meat, tuna, salmon, soybeans, almonds, and wheat.
3. Vitamin B3 (niacin)
The benefits of vitamin B3 include maintaining nervous system function, maintaining healthy skin, and helping the body produce energy. The best sources of vitamin B3 can be found in meat, fish, and eggs. The recommended amount of vitamin B3 intake for adults is about 14–16 milligrams per day.
4. Vitamin B5 (pantothenic acid)
Vitamin B5 plays an important role in the growth process and supports hormone production in the body. The recommended amount of vitamin B5 intake for adults is about 5 milligrams per day. This vitamin can be found in almost all vegetables, including okra, whole grain foods, and meat.
5. Vitamin B6 (pyridoxine)
This vitamin plays an important role in the formation of hemoglobin, which is a component of red blood cells that functions to circulate oxygen throughout the body. In addition, vitamin B6 also plays a role in converting protein and carbohydrates from food into energy.
The recommended amount of vitamin B6 intake for adults is about 1.3 milligrams per day. Vitamin B6 can be obtained from nuts, milk, potatoes, fish, chicken, and bananas.
6. Vitamin B7 (biotin)
Vitamin B7 is also useful for helping the body convert food into energy. In addition, vitamin B7 is known to play a role in maintaining healthy skin, hair, eyes, liver, and nervous system, and is an important nutrient during pregnancy to support healthy fetal growth.
The amount of vitamin B7 intake for adults is about 30 micrograms (mcg) per day. You can get vitamin B7 by eating egg yolks, offal, nuts, seeds, cauliflower, bananas, mushrooms, cereals.
7. Vitamin B9 (folic acid)
Vitamin B9 or folic acid has a major role in the production of red blood cells. In addition, this vitamin is also needed for the growth and development of the body, especially the fetus.
Folic acid is one of the important nutrients that need to be met by pregnant women to reduce the risk of neural tube birth defects in babies, such as: spina bifida, and supports healthy fetal growth and development.
The recommended intake of vitamin B9 for adults is about 400 micrograms, while for pregnant women it is around 600 micrograms. Sources of vitamin B9 can be easily found in a variety of foods, such as broccoli, kale, spinach, chickpeas, kidney beans, peas, and cereals.
8. Vitamin B12 (Cobalamin)
The benefits of vitamin B12 include producing red blood cells, processing vitamin B9 (folic acid), turning food into an energy source, and keeping the nervous system and immune system healthy.
The amount of vitamin B12 intake required by adults is about 4 micrograms per day. You can get vitamin B12 sources from fish, meat, milk, cheese, and eggs.
Various Symptoms Lack B vitamins
The need for B vitamins is important to be fulfilled to support a healthy body, especially if you are pregnant or suffering from certain diseases. If you are deficient in B vitamins, you can be at risk for diseases, such as anemia or low blood pressure and beriberi.
When the body is deficient in B vitamins, you may experience the following symptoms:
- Dry lips
- Swollen tongue
- Tired easily
- skin rash
- Nauseous
- stomach cramps
- Diarrhea or constipation
- Tingling or numbness in the arms and legs
If you are pregnant, lack of B vitamins is not only a risk to your body's health, but also to the growth and development and condition of the fetus.
To get the benefits of B vitamins, you need to adopt a balanced diet that contains a variety of vitamins and other nutrients your body needs. If necessary, you can also take additional B vitamin supplements.
However, to determine the dose of vitamin B supplements that suit your needs and conditions, consult your doctor first. That way, you can get the maximum benefits of B vitamins for health.