What are the functions of vitamin B
Vitamin B is an essential water-soluble vitamin for the human body and includes many types, such as B1, B2, B3, B5, B6, B7, B9 and B12. They play important roles in energy metabolism, nervous system health, and cellular function. The following is a summary of the main functions of vitamin B and recent hot topics.
1. Types and functions of vitamin B
| Vitamin B types | Main functions | common food sources |
|---|---|---|
| B1 (Thiamine) | Promote carbohydrate metabolism and maintain nerve function | Whole grains, pork, beans |
| B2 (riboflavin) | Support skin health and protect vision | Milk, eggs, green leafy vegetables |
| B3 (niacin) | Lower cholesterol and improve blood circulation | chicken, fish, peanuts |
| B5 (pantothenic acid) | Promote hormone synthesis and relieve stress | Avocado, mushrooms, liver |
| B6 (pyridoxine) | Regulates mood and supports immune system | Bananas, potatoes, chickpeas |
| B7 (biotin) | Improve hair and nail health | Nuts, egg yolks, whole wheat |
| B9 (folic acid) | Prevent fetal malformations and support red blood cell production | Spinach, citrus, beans |
| B12 (cobalamin) | Maintain nervous system health and prevent anemia | Meat, fish, dairy products |
2. Recent hot topics: Vitamin B and health
1.Vitamin B and immunity: Recent studies have found that vitamins B6 and B12 have a significant effect on enhancing immunity. Especially during the flu season, vitamin B supplementation can reduce the risk of infection.
2.Vitamin B and mental health: The B vitamins (especially B6, B9 and B12) have been proven to relieve symptoms of anxiety and depression, making them a popular research topic in the field of mental health.
3.Vitamin B and energy metabolism: Fitness enthusiasts have recently paid attention to the promoting effects of vitamins B1, B2 and B3 on energy metabolism, believing that they can improve exercise performance.
3. How to scientifically supplement vitamin B
1.Diet first: Get natural B vitamins through a balanced diet such as whole grains, lean meats, vegetables and dairy products.
2.Supplement options: If the diet is insufficient, you can choose vitamin B complex supplements, but avoid overdose.
3.Attention to special groups: Pregnant women need to increase their folic acid (B9) intake, and vegetarians need to pay attention to B12 supplements.
4. Warning signs of vitamin B deficiency
| Symptoms | Possible vitamin B deficiency |
|---|---|
| Fatigue, memory loss | B1, B6, B12 |
| Mouth ulcers, dry skin | B2, B3 |
| Numbness of hands and feet, depression | B6, B9, B12 |
| Hair loss, brittle nails | B7 |
Summary
Vitamin B is an important nutrient for maintaining good health, and its functions cover many aspects such as energy metabolism, nervous system and immune support. Recent research has further revealed its potential in mental health and athletic performance. Scientific vitamin B supplementation needs to be combined with diet and individual needs, and blind use of supplements should be avoided. If there are symptoms of deficiency, it is recommended to consult a doctor for targeted testing and intervention.
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