Types of Vitamin B, Rich Benefits | You have probably heard of vitamin B. Of vitamin B is unique there are many types of B vitamins that are beneficial to the body. Vitamin B1, vitamin B2, vitamin B6 or vitamin B12 may be often heard. Actually, there are eight types of vitamin B which have different functions. What type of vitamin B? How much is needed? What are the benefits for the body? And what food sources that contain vitamin B type?
Types of Vitamin BVitamin B has 8 types, namely vitamin B1, B2, B3, B5, B6, B7, B9, and B12. This vitamin deficiency can cause various diseases. That's why there are many many multivitamin that includes vitamin B variations of several types of so-called vitamin B-complex. Here is an explanation of the types of vitamin B.
1. Vitamin B1 (Thiamine)
Function: Change the carbohydrates in foods into energy.
Needs: Women 1.1 mg 1.2 mg Men: Pregnant and nursing women 1.4 mg.
Sources: Rice, bread, cereals, flour, seafood such as shrimp, crab or shellfish.
2. Vitamin B2 (Riboflavin)
Function: Maintain healthy eyes and skin.
Needs: Women 1.1 mg; Men 1.3 mg 1.6 mg for lactating women.
Sources: Milk, cheese, chicken, broccoli, spinach, mushrooms.
3. Vitamin B3 (Niacin)
Function: For healthy skin, increase appetite, improve digestive system and help convert food into energy.
Needs: Women 14 mg, 16 mg Men: 18 mg Pregnant women: 17 mg for lactating women.
Sources: Grains, beans, beef, mushrooms.
4. Vitamin B5 (Pantothenic Acid)
Function: Together with other types of vitamin B, vitamin B5 is useful in the breakdown of fats, proteins, carbohydrates into energy. Another benefit is for the formation of red blood cells and make vitamin D.
Needs: Women 4 mg; Men 6 mg, 5 mg Pregnant women: women breast-feeding 6 mg.
Sources: chicken, sardines, avocado, watermelon.
5. Vitamin B6 (pyridoxine)
Function: Required in the process of amino acids and fats.
Needs: Women 1.3 mg; Men 1.3 mg 1.9 mg Pregnant women: 2 mg for lactating women. 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.
6. Vitamin B7 (Biotin)
Function: Helps in the breakdown of fats, proteins into energy that will be used by the body.
Needs: Women 25 meg; Male 30 meg; Pregnant women 30 meg; 35 meg breast-feeding women.
Sources: The flesh of the salmon, eggs, milk, cereal, bananas and peanuts.
7. 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's 400 meg; Men 400 meg; Pregnant women 600 meg; Lactating 500 meg. Excessive vitamin B12 will cause vitamin B12 deficiency.
Sources: Milk and dairy products, beets, liver, melons and green leafy vegetables.
8. Vitamin B12 (Cobalamin)
Function: Change the carbohydrates, proteins and fats into energy, maintain healthy red blood cells, protects nerve cells, preventing cardiovascular disease, and prevent brain shrinkage that can lead to memory decline.
Needs: Women's 2.4 meg; Men 2.4 meg; 2.6 meg pregnant women; women breastfeed 2.8 meg.
Sources: Beef, fish, liver, eggs, milk, soy and seaweed.
Vitamin B has many benefits. Especially for pregnant and lactating women, should always keep enough vitamin B are met in the daily diet. For all people, vitamin B strongly support the fulfillment of good nutrition.
See how process of vitamin B