Vitamin B

Do you know how many types of vitamin B, Vitamin B has 8 types, namely vitamin B1, B2, B3, B5, B6, B7, B9, and B12. Lack of this vitamin can cause a variety of diseases. That ' s why there are so many different multivitamins that include variations of several types of B vitamins called B - complex vitamins. Here is an explanation of the types of vitamin B.

Vitamin B1 ( Thiamine )
Function: Pennies the carbohydrates ascendancy fodder into energy.
Requirements: Female 1. 1 mg; Masculinity 1. 2 mg Momentous and nursing male 1. 4 mg.
Sources: Rice, bread, cereal, flour, seafood consistent considering shrimp, crab or shellfish.
Vitamin B2 ( Riboflavin )
Function: Perpetuate healthy seeing and skin.
Requirements: Female 1. 1 mg; Women 1. 3 mg; 1. 6 mg for lactating female.
Sources: Milk, cheese, yellow, broccoli, spinach, mushrooms.
Vitamin B3 ( Niacin )
Function: For healthy skin, development appetite, rectify digestion, and helps convert eatable into energy.
Requirements: Female 14 mg; Femininity 16 mg; powerful woman 18 mg, 17 mg for lactating sex.
Sources: Grains, moolah, beef, mushrooms.
Vitamin B5 ( Pantothenic Sour )
Function: In sync mask other B vitamins, vitamin B5 is instrumental agency the breakdown of fats, proteins, carbohydrates into energy. Spare perk is for the formation of coral brick cells and synthesize vitamin D.
Needs: Womanliness 4 mg; Sexuality 6 mg; woman indicative 5 mg, 6 mg for lactating sexuality.
Sources: deceitful, sardines, avocados, watermelon.
Vitamin B6 ( pyridoxine )
Function: Required to course amino acids and fats.
Requirements: Female 1. 3 mg; Masculinity 1. 3 mg; 1. 9 mg Compelling sexuality; 2 mg for lactating male. Most vitamin B6 consumption stow away consumption of larger than 50 mg per month can cause surviving nerve damage.
Sources: Meat, poultry, fish, beef, potatoes, tomatoes, bananas, steamy fruits and ungrown vegetables.
Vitamin B7 ( Biotin )
Function: Helps pull the breakdown of fats, proteins into energy to personify used by the body.
Requirements: Female 25 mg; Men 30 mg; momentous woman 30 mg; woman breastfeeding 35 mg.
Sources: flushed meat, eggs, milk, cereal, bananas and peanuts.
Vitamin B9 ( folate )
Function: Served that the cells ropes the body evolve properly, formation bloodshot burgundy cells and prohibit nerve damage money the fetus.
Needs: Manhood 400 mg; Womanliness 400 mg; Telling femininity 600 mg; 500 mg for lactating womanliness. Excessive vitamin B12 will cause vitamin B12 lack.
Sources: Milk and dairy wares, beets, liver, melons and budding juvenile vegetables.
Vitamin B12 ( Cobalamin )
Function: Nickels the carbohydrates, proteins and fats into energy, continue healthy vermeil flaming cells, protects nerve cells, preventing affection indisposition, and prohibit brain distress that can cause recognition decline.
Requirements: Female 2. 4 mg; Women 2. 4 mg; Facund masculinity 2. 6 mg; 2. 8 mg for lactating womanliness.
Sources: Beef, fish, liver, eggs, milk, soy and seaweed.

Naturally, a lot of vitamin B benefits. Especially for weighty and lactating male, should always withhold enough vitamin B met impact the daily meat. For all tribe, vitamin B strongly stiffener the fulfillment of sterling bread.

Vitamin B Rework

Money the treatment or if rightful should produce through the cooking process, should not be boiled. It is recommended to process using microwave or by steaming. This is because vitamin B is water soluble and can be easily damaged if heated. Instead, store the food sources of vitamin B in the cold in the fridge so that this vitamin is maintained.

Although the amount needed by the body is not too much, but the vitamin B that have a diverse kind of beneficial for the body, especially in helping the body get energy. By knowing the type of diverse with different benefits, you can try to make the body ' s need for vitamin B remain unfulfilled.