Vitamin B to recover from fatigue! Let's take a closer look

  There are many types of vitamin B that play an important role in the metabolic process of converting carbohydrates, proteins, fats, etc. into energy. These vitamins B support our body's metabolic activities and are essential for energy generation.

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 The vitamin B group includes vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). Each vitamin B is found in a variety of foods, and its role in our bodies is also different.

 Let me explain the main types of vitamin B and their efficacy, deficiency symptoms, overdoses, and foods they contain.

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1. Vitamin B1 (thiamine):

 - Efficacy: Activation of enzymes necessary for carbohydrate metabolism, maintenance of nerve function, and energy production.

 - Symptoms of deficiency: Berryberry (nervous system abnormalities, muscle weakness, etc.), nervous system abnormalities, muscle pain, digestive disorders, etc.

 - Overdose: Vitamin B1 is not stored in the body, so overdoses are rare, but they are released out of the body when overdosed because they dissolve in water.

 - Foods containing: grains such as glutinous rice, brown rice, barley, soybeans, legumes, peanuts, pork, soft drinks, etc.

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2. Vitamin B2 (riboflavin):

 - Efficacy: Required for activation, erythrocyte production and maintenance of enzymes required for energy generation and metabolism.

 - Symptoms of deficiency: stomatitis, inflammation of lips and tongue, skin rash, inflammation of eyes, etc.

 - Overdose: There are no major side effects when overdosing, but high doses of intake can turn into a temporary vitamin B2 yellow substance.

 - Foods containing: milk, yogurt, cheese, eggs, green and yellow vegetables (spinach, kale), almonds, etc.

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3. Vitamin B3 (niacin):

 - Efficacy: Activation of enzymes necessary for energy generation, control of cholesterol, and help skin health.

 - Symptoms of deficiency: pelagra (skin rash, digestive disorders, nervous system abnormalities), diarrhea, depression, skin damage, etc.

 - Overdose: Overdose may cause side effects such as nausea, rash, digestive problems, and liver damage.

 - Foods containing: poultry (chicken, turkey), fish (tuna, salmon), asparagus, avocado, potatoes, etc.

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4. Vitamin B5 (Pantothenic acid):

 - Efficacy: Activation of enzymes necessary for energy generation, necessary for hormone production, and helpful for skin health.

 - Deficiency symptoms: skin disorders, digestive disorders, muscle weakness, fatigue, etc.

 - Overdose: Overdose can cause indigestion or allergic reactions, although side effects are rare.

 - Foods containing: almonds, avocados, whole grains, chicken, legumes, cabbage, etc.

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5. Vitamin B6 (Pyridoxine):

 - Efficacy: Activation of enzymes required for protein metabolism, control of homocysteine levels in the blood, and help maintain nerve function.

 - Symptoms of deficiency: blood anemia, dermatitis, depression, nervous system abnormalities, etc.

 - Overdose: Overdose can cause neurotoxicity and nerve damage.

 - Foods containing: Chicken, salmon, bananas, potatoes, pumpkins, peanuts, etc.

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6. Vitamin B7 (Biotin):

 - Efficacy: Activation of enzymes needed for fat and protein metabolism, helping skin and hair health.

 - Deficiency symptoms: Skin inflammation, hair damage, muscle pain, depression, etc.

 - Overdose: Overdose side effects are rare, but in certain cases, allergic reactions can occur.

 - Foods containing: eggs, almonds, peanuts, greenish-yellow vegetables (broccoli, spinach), dairy (yogurt, cheese), chicken, etc.

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7. Vitamin B9 (folic acid):

 - Efficacy: Necessary for DNA synthesis and cell division, important for the development of the fetal neural tube, and helps prevent anemia.

 - Deficiency symptoms: Defects in the neural tube of the fetus, anemia, digestive disorders, etc.

 - Overdose: When overdosed, it can point to symptoms of deficiency in the mask, and it can affect drugs such as anticonvulsants.

 - Foods containing: leafy vegetables (spinach, kale), green vegetables (broccoli, cabbage), asparagus, legumes (peas, peas), citrus fruits (orange, grapefruit), grains, etc.

Source: pixabay

 

8. Vitamin B12 (cobalamin):

 - Efficacy: Required for blood production, maintenance of nerve function, and DNA synthesis.

 - Symptoms of deficiency: anemia, nerve damage, memory loss, depression, etc.

 - Overdose: Overdose is rare, but side effects such as allergic reactions and skin rashes

It may appear.

 - Foods containing: Seaweed ( laver, kelp), poultry (chicken, turkey), fish (tuna, salmon), meat (beef, pork), milk, cheese, eggs, etc.

Source: iStock

 

 Although vitamin B is available in most cases through food, some people may need additional supplements. You can maintain a balanced diet and promote a full intake of vitamin B by eating a variety of foods.