Vitamin B, also known as vitamin B, is a general term for certain vitamins, which often come from the same food source, such as yeast. Vitamin B was once considered as an organic compound with a single structure like vitamin C, but later research proved that it is actually a group of compounds with different structures, so its members have independent names, such as vitamin B 1, and vitamin B is called a general term, sometimes called vitamin B family, vitamin B heterozygote or vitamin B complex family.
Vitamin B is a water-soluble vitamin, which synergistically regulates metabolism, maintains the health of skin and muscles, improves the functions of immune system and nervous system, and promotes cell growth and division (including promoting the production of red blood cells and preventing anemia).
Vitamin B needed by human beings
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Chemical names commonly used in vitamin names, other commonly used nicknames and descriptions.
Vitamin B 1 thiamine
Vitamin B2 riboflavin vitamin G
Vitamin B3 nicotinic acid Vitamin PP, nicotinic acid, nicotinic acid
Calcium pantothenate pantothenate
Vitamin B6 pyridoxine includes pyridoxine, pyridoxal and pyridoxamine.
Vitamin B7, biotin, vitamin h and coenzyme r
Vitamin B9, pteroyl glutamic acid, folic acid, vitamin M, leaf essence.
Vitamin B 12 cobalamin cyanocobalamin and coenzyme B 12
In addition, choline and inositol, which belong to vitamin B group, are usually classified as essential vitamins for human beings.
Other vitamin b
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There are also some substances called vitamin B, QQ804907762 to buy the best VB, but please note that some are nicknames for the above essential vitamins, and some are not essential vitamins or even nutrients:
Commonly known as chemical name description
Vitamin B4 adenine
Vitamin B7* ibuprofen propionate is the trade name of "ibuprofen", which is usually called vitamin I.
Vitamin B8 adenine nucleotide
Vitamin B 10 is usually a mixture of folic acid and other B vitamins, also known as vitamin R.
Vitamin B 1 1 salicylic acid is also called vitamin S.
Vitamin B 13 is usually folic acid or orotic acid (4- hydroxyuracil).
A mixture of vitamin B 14, vitamin B 10 and vitamin B 1 1.
Vitamin B 15 pantothenic acid is called pantothenic acid.
Vitamin B 16
Vitamin B 17 amygdalin is also called amygdalin or amygdalin.
Vitamin B22 is considered as a component of aloe extract.
Another name for vitamin B-c is vitamin B9
Another name for vitamin B-h cyclohexanol inositol
Another name for vitamin B-t trimethyl hydroxybutyryl betaine carnitine
Another name for vitamin B-w biotin.
Vitamin B-x p-aminobenzoic acid
The main food sources of vitamin B family are similar, mainly yeast, grain, animal liver and so on.
The role of vitamin B family
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There are more than twelve kinds of vitamin B, and nine of them are recognized by the world, all of which are water-soluble vitamins. They only stay in the body for a few hours and must be replenished every day. B group is an indispensable nutrient for all human tissues and the key to the release of energy from food. They are all coenzymes, which participate in the metabolism of sugar, protein and fat in the body, so they belong to one family.
All vitamin B must play a role at the same time, which is called VB fusion. When a certain VB is ingested alone, due to the increase of cell activity, the demand for other VBs increases, so the functions of various VBs are complementary, which is the so-called "Kanekin's Law". Dr Roger William pointed out that all cells have exactly the same demand for vitamin B.
The most common members of vitamin B group are B 1, B2, B3 (niacin), B5 (pantothenic acid), B6, B 1 1 (folic acid) and B 12 (cobalamin). Their functions are described below.
1. is the key substance in sugar metabolism. The muscles and nerves of the body need energy mainly provided by sugar, so they are the most vulnerable. Sufficient VB and energetic nerve cells can relieve anxiety and tension and increase the tolerance to noise; On the contrary, it will lead to a decline in the ability to cope with stress and even cause neuritis.
Cardiac function is affected by pyruvate and lactate deposition. Insufficient gastrointestinal energy, weak peristalsis, weakened digestive function, constipation.
Severe cases cause beriberi. Its evolution process is: weakness-fatigue-irritability, depression-constipation-neuritis-heartache-heart failure-edema. 1897 Dutch doctors found that eating polished rice can cause beri, mainly because of the lack of vitamin B 1, so B 1 is also called anti-beriberi vitamin.
2. It is closely related to the metabolism of sugar, protein and fat. Maintain and improve the health of epithelial tissues, such as epithelial tissues of eyes and mucosal tissues of digestive tract. Severe deficiency will lead to visual fatigue, corneal congestion, angular stomatitis and so on. When angular stomatitis occurs, doctors often ask patients to take riboflavin, which is B2.
3. Bad fat metabolism can cause seborrheic dermatitis, acne and acne, and vitamin B supplementation has a good effect.
4. Lack of B family, even gastrointestinal peristalsis, poor secretion of digestive juice, leading to indigestion, constipation, bad breath, and strange smell in stool.
5.B3 is a coenzyme of dehydrogenase in vivo and plays an important role in the metabolism of carbohydrate, protein and fat. When it is seriously deficient, it will cause pathological changes of nerves, skin and digestive tract, which is called leprosy, also known as stereoscopic disease, manifested as dermatitis, diarrhea, dementia and so on.
6. Help body tissues to use oxygen, promote oxygen acquisition of skin, nails and hair tissues, and eliminate or improve dandruff.
7. Eliminate alcohol, nicotine and other toxins, relieve headache and migraine, and protect the liver.
8. The lack of b11and B 12 will affect the synthesis of thymine and purine. , and cause DNA synthesis disorder. Eventually, the nucleus of red blood cells is immature, resulting in invalid red blood cells, which is megaloblastic anemia.
9. Folic acid deficiency in the first three months of pregnancy will lead to fetal neural tube malformation, thus increasing the incidence of schizencephaly and anencephaly.
10, B vitamins (mainly vitamin B2) have a special smell, which is the most annoying vitamin for mosquitoes, so it has a certain degree of mosquito repellent effect.
Vitamin B includes vitamin B 1, vitamin B2, vitamin B6, vitamin B 12, nicotinic acid, pantothenic acid and folic acid. These B vitamins are indispensable substances for promoting metabolism and converting sugar, fat and protein into heat. If vitamin B is lacking, the cell function will immediately decline, causing metabolic disorder, and then the human body will be depressed and lose appetite. On the contrary, excessive drinking can lead to liver injury, which is closely related to vitamin B deficiency in many cases.
Foods rich in vitamin b
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① Foods rich in vitamin B 1: wheat germ, pork leg, soybean, peanut, pork tenderloin, ham, black rice, chicken liver, germ rice, etc.
② Foods rich in vitamin B2: eel, beef liver, chicken liver, mushrooms, wheat germ, eggs, cheese, etc.
③ Foods containing vitamin B6, vitamin B 12, nicotinic acid, pantothenic acid and folic acid: liver, meat, milk, yeast, fish, beans, egg yolk, nuts, spinach, cheese, etc. Vitamin B 1 cannot be stored in human body, so it should be supplemented every day.
It is difficult to get all the B vitamins, but it is simple and convenient to get them through careful food selection. The above foods containing vitamin B can be divided into two groups: ① and ②. Looking at the above classification, we can see that ② and ⑧ are both contained in roughly the same food. Therefore, ① as a group of foods, ② and ③ are combined into a group of foods, and two groups of foods are selected in combination, so that the B vitamins can basically be held in your hand.
The role of B vitamins
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The role of vitamin B6
Need to make antibodies and red blood cells; Protein and fat can be properly digested and absorbed, and tryptophan in essential amino acids can be converted into nicotinic acid (vitamin B3). Prevent various nerve and skin diseases; Relieve vomiting (in order to prevent vomiting when getting up in the morning, the doctor will prescribe vitamin B6). It can promote nucleic acid synthesis and prevent aging of tissues and organs. Can reduce dry mouth and dysuria caused by taking tricyclic antidepressants; Slow down various symptoms of hand and foot neuritis such as muscle spasm at night, leg cramps and hand paralysis; It is also a natural diuretic.
Vitamin B 1
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It is a water-soluble vitamin. Like all B vitamins, excess B 1 will not be stored in the body, but will be completely excreted. So it must be supplemented every day.
People in need:
Loss of appetite, gastrointestinal diseases, dry hair, memory loss, cramps (muscle spasms), etc., indicate that you may lack vitamin B1;
People who smoke, drink and love sugar should increase their intake of vitamin B 1;
Women who are pregnant, breastfeeding or taking birth control pills need a lot of vitamin B1;
If you need to take gastric acid inhibitors after meals, you will lose the vitamin B1taken in this meal;
People in a state of tension, such as illness, anxiety, mental shock, after surgery, etc. , not only need B 1, but also all the vitamins of B group.
Vitamin B 2
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It is a water-soluble vitamin, which is easy to digest and absorb, and the amount discharged increases or decreases with the needs of the body and may increase or decrease with the loss of protein. Will not accumulate in the body, to supplement food or nutritional supplements. Unlike B 1, B 2 is heat-resistant, acid-resistant and oxidation-resistant.
People in need:
Women who take birth control pills and are pregnant or breastfeeding need more vitamin B 2.
People who don't often eat lean meat and dairy products should increase vitamin B2;
People who control their diet for a long time because of ulcers or diabetes are more prone to vitamin B 2 deficiency;
People who are easily bitten by mosquitoes will take vitamin B orally and excrete it from sweat after physiological metabolism, which will produce an odor that mosquitoes dare not approach. Take vitamin B 1 ~ 2 tablets orally 30 minutes before going to bed, but don't take them in large quantities for a long time. In addition, a few drops of vitamin B solution in the bath can also play a certain anti-mosquito role.
For all nervous people, it is necessary to increase the intake of multivitamins, plus vitamins B 6, C and nicotinic acid, and the effect is the best.
Vitamin b?
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1, combined with vitamin B 1 and B2, * * * digests and absorbs protein and fat. Without vitamin B6, food can't be fully decomposed and the nutrients in food can't be effectively absorbed. At the same time, a lot of undigested food will produce a lot of toxins in the body.
2. Cooperate with iron to make red blood cells. Without B6, it is useless to ingest a lot of iron.
3. Participate in the synthesis of insulin to prevent and treat diabetes.
4. As a coenzyme of transaminase, it plays an important role in treating hepatitis and liver cirrhosis.
5. It can lower blood cholesterol and prevent arteriosclerosis.
6, stimulate white blood cell production, improve immunity.
Vitamin B 165438
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(folic acid)
People in need:
Pregnant women and lactating women should pay special attention to increasing intake;
If you are a regular drinker, it is better to take more folic acid;
A large amount of vitamin C will accelerate the excretion of folic acid, so people who consume more than 2g of vitamin C must increase the amount of folic acid;
People who are taking sulfonamides, sleeping pills, sedatives, aspirin and estrogen need to increase folic acid.
Vitamin B 12
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It is a very special vitamin, which is rarely found in vegetables and mainly exists in animal foods. It is red because it contains cobalt, also known as red vitamin. It is difficult to be directly absorbed by the human body, and combining with calcium can benefit the functional activities of the human body.
People in need:
Old people and vegetarians who don't eat eggs and dairy products must take vitamin B 12.
It is very important to supplement vitamin B 12 if you have frequent social intercourse and drink a lot.
It is very beneficial to supplement vitamin B 12 during or before menstruation. Pregnant women and lactating women should also supplement.
Vitamin B 12 (cobalamin) function: prevent anemia, make red blood cells and prevent nerve damage. Lack: fatigue, mental depression, memory loss, pernicious anemia. Main food sources: liver, kidney, meat, eggs, fish and milk.
Vitamin B9 (folic acid)
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Function: Take charge of blood system, promote cell development, make red blood cells and white blood cells, enhance immunity to epidemic diseases and maintain hair health. Disadvantages: red and swollen tongue, anemia, indigestion, fatigue, gray hair, and memory loss. Main food sources: liver, kidney and eggs, such as pork liver, chicken, beef and mutton, mushrooms, spinach, tomatoes, carrots, vegetables, Chinese cabbage, soybeans, oranges, bananas, grapes, pears, walnuts and chestnuts.
Sources of B vitamins
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The main food sources of vitamin B 1 are beans, brown rice, milk and poultry.
The main food sources of vitamin B2 (riboflavin) are lean meat, liver, egg yolk, brown rice and green leafy vegetables. Millet contains a lot of vitamin B2.
Vitamin B3 mainly comes from animal food, which is rich in liver, yeast, egg yolk and beans, but less in vegetables and fruits.
The main sources of calcium pantothenate are yeast, animal liver, kidney, malt and brown rice.
The main sources of vitamin B6 are lean meat, nuts, brown rice, green leafy vegetables and bananas.
The main sources of vitamin B 12 are liver, fish, milk and kidney.
Another main source of B vitamins is intestinal microorganisms, so it is generally not lacking in the case of good health and balanced diet. Long-term antibiotic treatment may lead to vitamin B deficiency.
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References:
Introduction of vitamin B.
2. Vitamin B, also known as vitamin B, is the general name of some vitamins, which often come from the same food source, such as yeast. Vitamin B was once considered as an organic compound with a single structure like vitamin C, but later research proved that it is actually a group of compounds with different structures, so its members have independent names, such as vitamin B 1, and vitamin B is called a general term, sometimes called vitamin B family, vitamin B heterozygote or vitamin B complex family.
3. Vitamin B is a water-soluble vitamin, which synergistically regulates metabolism, maintains the health of skin and muscles, improves the functions of immune system and nervous system, and promotes cell growth and division (including promoting the production of red blood cells and preventing anemia). 1, combined with vitamin B 1 and B2, * * * digests and absorbs protein and fat. Without vitamin B6, food can't be fully decomposed and the nutrients in food can't be effectively absorbed. At the same time, a lot of undigested food will produce a lot of toxins in the body.
4.2. Red blood cells are made with iron. Without B6, it is useless to ingest a large amount of iron.
5.3, participate in the synthesis of insulin, prevention and treatment of diabetes.
6.4. As a coenzyme of transaminase, it plays an important role in the treatment of hepatitis and cirrhosis.
7.5, can reduce blood cholesterol, prevention and treatment of arteriosclerosis.
8.6, stimulate white blood cell production, improve immunity.