-
Vitamin B to recover from fatigue! Let's take a closer look한류 2024. 3. 11. 22:57728x90반응형
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.
Source: pixabayThe 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.
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.
Source: iStock2. 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.
Source: pixabay3. 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.
Source: pixabay4. 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.
Source: pixabay5. 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.
Source: pixabay6. 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.
Source: pixabay7. 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: pixabay8. 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: iStockAlthough 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.
728x90반응형'한류' 카테고리의 다른 글
슈퍼 푸드인 계란, 먹으면 왜 방귀가 많이 나올까? (0) 2024.03.14 Eggs, super food, why do you fart a lot when you eat them? (0) 2024.03.14 피로회복의 비타민B! 자세히 알아보자 (2) 2024.03.11 Let's find out everything about vitamin C's efficacy, deficiency, overdose and more! (0) 2024.03.08 비타민C의 효능, 결핍, 과다복용 등 모든 것을 알아보자! (2) 2024.03.08