Vitamins are necessary organic compounds that the body requires in order to preserve good health. Vitamins are usually absorbed through food, because humans cannot produce these compounds on their own. There are currently thirteen known vitamins, (excluding other minerals in macro and micro amounts, and primary amino acids that are essential in considerable quantities). These vitamins can be soluble in water or insoluble in water. One such water-soluble vitamin is the vitamin B complex.
Vitamin B Complex:
Vitamin B complex is a water-soluble vitamin. When there is a deficiency of vitamin B complex within the body, the memory may weaken, and you may feel tired suddenly or you may suffer from depression. Even if you always try to take a balanced and nutritious diet to stay healthy, there may still be a lack of vitamins that might make you suffer from a range of health problems. Vitamins B Complex is essential in running the body smoothly. However, a vitamin B complex is a primary working factor for the brain and the nervous system. Lack of it can be devastating for a healthy human body.
Why Vitamin B Complex is Essential
The vitamin B complex enhances metabolism. It works by transforming nutrition into energy. The genes found in our cells help to create and repair DNA. It also helps in forming some elements of the brain, spinal cord, and nervous system. Our red blood cells are also created by this. It also works to make different kinds of proteins for all parts of the body.
What are the Symptoms of Vitamin B Complex Deficiency?
Vitamin B complex deficiency can cause pain and irritation in the limbs, swelling of the tongue, memory difficulties, yellowing of the skin, feeling weak, difficulty in walking, unnecessary fatigue, depression, etc. If there is a considerable shortage of vitamin B12 complex in the body, it damages the spinal cord's blood veins. In such a situation, the person may also have a paralysis attack.
Sources of Vitamin B Complex
Often the question arises about what type of food we should include in our meals so that there is no shortage of vitamin B complex in the body. Although non-vegetarian substances have a rich amount of vitamin B complex, vegetarian people should pay attention to their food. Some of the primary sources of the Vitamin B complex are dairy products like milk, yogurt, cheese, cheese, butter, soy milk, etc.
Elements of Vitamin B Complex
Vitamin B is not a single element. It is found in many forms. The number is mainly B1, B2, B6, and B16, etc. These are jointly called 'B-complex.' B-complex is soluble in water, much like vitamin C (ascorbic acid).
Vitamin B12 is essential for maintaining your body's energy. It plays a vital role in keeping your brain function, nerve function, and a healthy heart. It helps preserve the body's healthy red blood cells, and it improves their development. Your body has an adequate store of vitamin B12 that lasts for a long time. But stress, acidity, and the use of certain drugs may interfere with its function, so it can be absorbed quickly from the body. If you feel tired or if you have more pain in your legs, it may be due to the deficiency of vitamin B12 in your body. When you add chlorine to clean water and kill bacteria or drink boiled water, these substances may lose vitamins 12 from them. In addition, there is often a vitamin B deficiency in vegetarians and vegans.
What Happens When Vitamin B12 is Low in Our Bodies?
Hemoglobin levels are also reduced in people who have low B12. a vitamin B12 deficiency can cause a substantial increase in total homocysteine concentrations. High homocysteine levels are caused by vitamin B12 deficiency, such as the cause of coronary heart disease and stroke. The combination of vitamin B12 and folate reduces the level of homocysteine. Its lack can also be lead to a cause of anemia, also known as megaloblastic. In addition, vitamin B12 is essential for athletes and players, as it can improve their performance. At the same time, the deficiency can also mentally show these symptoms, such as:
Vitamin B12 supports DNA and the nervous system.
Researchers have linked vitamin B12 deficiency to dementia.
A deficiency can also increase Alzheimer's and lack of concentration.
What are the Food Sources of Vitamin B12?
The primary sources of vitamin B12 are eggs, fish, turkey, chicken, milk products, yeast, seafood, cashew nuts, and sesame. Paneer, Khoya, curd, milk powder, etc. are good sources for vegetarians.
How Much Vitamin B12 is Good for Health?
A person with vitamin B12 deficiency can consume 2,500 micrograms of vitamin B12 supplements every week. Its absorption declines with growing age, so people over 65 should consume only 1,000 micrograms.
Is a large number of vitamin B12 harmful to your body? It is a water-dissolving vitamin, so it is also less likely to cause damage. But it's always better to consult with a doctor before consuming it.