Introduction: What are the functions of Vitamin B? What foods are rich in Vitamin B? Let's find out together.
Vitamin B, also known as Vitamin B, is a collective term for B vitamins. They often come from the same food sources, such as yeast. Vitamin B was once thought to be a single organic compound, similar to Vitamin C. However, later research showed that it is actually a group of compounds with different structures. As a result, its members were given individual names, such as Vitamin B1, and Vitamin B became a general term, sometimes also referred to as the Vitamin B complex, Vitamin B group, or Vitamin B complex. All B vitamins are water-soluble. They work synergistically to regulate metabolism, maintain the health of the skin and muscles, boost the function of the immune and nervous systems, and promote cell growth and division (including the production of red blood cells and preventing anemia).
Functions of Vitamin B:
There are many types of Vitamin B, among which B2 has the most significant effect on the skin. It assists in cellular oxidation-reduction, maintains the health of the skin and mucous membranes, inhibits the formation of acne, keeps the skin smooth and elastic, and helps the growth of hair, bones, and nails. A deficiency in Vitamin B can easily lead to angular stomatitis, glossitis, and dry skin.
1. The nutritional function of Vitamin B1 is to further metabolize sugar in the body. Secondly, another intermediate metabolite of fat and carbohydrates, alpha-ketoglutaric acid, also requires Vitamin B1 for further metabolism. In addition, Vitamin B1 can promote the emptying of stomach contents and aid digestion. Therefore, when one loses their appetite, doctors often prescribe some Vitamin B1.
2. The general functions of Vitamin B2 are: 1. To promote development and cell regeneration; 2. To promote the normal growth of skin, nails, and hair; 3. To help eliminate inflammation in the mouth, lips, and tongue; 4. To improve vision and reduce eye fatigue; 5. To interact with other substances to help the metabolism of carbohydrates, fats, and proteins.
3. The effects of Vitamin B6 on children are as follows: 1. It acts as a coenzyme in the metabolic system. 2. It participates in the metabolism of proteins and fats. 3. It is involved in the development of brain cells. 4. It is an auxiliary factor in sugar metabolism. It assists in the metabolism of glutamate to produce gamma-aminobutyric acid (GABA), which inhibits nervous system activity and prevents over-excitement. A deficiency in Vitamin B6 can cause hypochromic microcytic anemia, as well as angular stomatitis, dermatitis, loss of appetite, developmental delay in infants, and convulsions.
4. The absorption of Vitamin B12 in the stomach requires the assistance of an "intrinsic factor" secreted by the gastric mucosa to be effective. Therefore, when diseases like long-term diarrhea or atrophic gastritis affect the secretion of the "intrinsic factor," it can easily lead to a deficiency of Vitamin B12, causing pernicious anemia. Vitamin B12 is essential for promoting growth, maintaining the health of nerve tissue, and forming normal red blood cells. When the bone marrow forms nucleated red blood cells (the precursors to red blood cells), Vitamin B12 is needed to provide a methyl group to synthesize DNA. Otherwise, the cells cannot divide and can only continue to synthesize protein, causing the red blood cells to become larger and larger, turning into megaloblasts and resulting in pernicious anemia. Another physiological function of Vitamin B12 is to maintain the normal function of the nervous system and promote the synthesis of nerve myelin sheath. Therefore, when deficient, children may appear expressionless, cry less, be less responsive to their surroundings, and some may show signs of increased muscle tone in the lower limbs and hyperactive knee reflexes.
Foods Rich in Vitamin B
1. Foods rich in Vitamin B1: Wheat germ, pork leg, soybeans, peanuts, loin, ham, black rice, chicken liver, brown rice, etc. Fruits rich in Vitamin B include: tomatoes (which can also be considered a fruit), oranges, bananas, grapes, pears, walnuts, chestnuts, kiwis, etc. Vitamin B1 is a water-soluble vitamin. Like all B vitamins, excess B1 is not stored in the body but is completely excreted. Therefore, it must be supplemented daily.
2. The content of Vitamin B2 in general foods is not high, but animal organs are rich in Vitamin B2, with the liver having the highest content. Other animal foods such as pork, eggs, and aquatic products like eels and river crabs also contain relatively high amounts of Vitamin B2. Among plant-based foods, fungi and algae such as mushrooms, kelp, and nori contain relatively high amounts of Vitamin B2. Grains are not a major source of Vitamin B2, but yeast contains a high amount of it.
3. Vitamin B6 is mainly found in egg yolks, wheat germ, yeast, animal liver and kidneys, meat, milk, soybeans, grains, bananas, peanuts, walnuts, etc. The bacteria in the human gut can also synthesize Vitamin B6.
4. In nature, Vitamin B12 is synthesized only by microorganisms, so it is only found in animal-based foods, with particularly high content in animal liver, meat, eggs, and oysters.