Vitamin B9 (folic acid) is critical for creating new cells and for preventing colon and breast cancer.
B vitamins are basic for our body, their functions are so important that a small deficit in their balance, often translated into states of fatigue, lack of energy and lack of motivation.
They also belong to a hydrosoluble vitamin complex, which means that our body cannot store them and must be replenished daily, are part of our metabolism and we have to access them through our food in order to keep in good condition in the body , Because a deficit of Vitamin B can lead us to the dreaded chronic fatigue and depression. We invite you to know them a little more for the sake of your health.
Vitamins B and its benefits
- B1 (Thiamine) helps cells to create carbohydrates, is essential for the functioning of the heart and nervous system.
- B2 (Riboflavin) Indispensable to produce red blood cells and obtain energy.
- B3 (Niacin) Important for the digestive system, skin and nerves. It also gives us energy. It is also very useful to help us fight cholesterol.
- B5 (Pantothenic Acid) Decomposes fats and carbohydrates.
- B6 Decomposes proteins. It protects our immune system and helps to produce red blood cells. Their deficit produces anemia.
- B7 (Biotin) Decomposes carbohydrates.
- B12 This vitamin is the only one that can be stored in the liver. Having a good store of B12 means helping to create red blood cells and taking care of the central nervous system.
- Folic Acid: Helps us to create new cells, and not only that, it prevents us from breast cancer and colon cancer, fundamentally also for women of childbearing age.
Symptoms of B Vitamins Deficiency
The lack of vitamins B1, B6 and B12 leads to depression, fatigue and loss of muscle mass in people over 50 years.
Vitamin B12 deficiency results in sarcopenia, a condition characterized by decreased muscle mass, thinning and fragility.
People with diabetes or hypertension often have a low level of vitamin B complex, since they do not absorb them correctly.An accentuated deficit of Vitamin B also results in depressions, a lowering of defenses and therefore a greater risk of contracting infections and diseases.
Where can we find B Vitamin?
Food of animal origin
- Liver of duck, beef, pork …
- Beef, pork, poultry, ham …
- Blue fish: sardines, salmon, tuna, mackerel …
- The yolk of the egg.
- Yogurts and cheeses.
- Brewer’s yeast.
Food of plant origin
- Whole grains: oats, corn, barley, wheat …
- Nuts: nuts, pistachios, almonds, chestnuts and peanuts.
- Fruits: Avocado, oranges, apples, strawberries, watermelons, mangoes, grapes …
- Legumes: Soybeans, peas, chickpeas, beans …
- Vegetables: potatoes, sweet potatoes, brussels sprouts, spinach, garlic, tomatoes …
- Seeds: pumpkin seeds, flax seeds and sesame seeds.
- Fungi: Among the mushrooms, especially shiitake is an indispensable source of Vitamin B.