B vitamins are precious but fragile
Unlike minerals and some other vitamins, B vitamins are not stored in the body. It is therefore the daily diet that must cover the body's needs, knowing that B vitamins are very fragile when cooked and are largely destroyed by food refining. The best food sources are wheat germ, wheat flour, and beer yeastThese include: whole grains, red meats, fish, egg yolks, nuts, peanuts and pulses.
The large family of B vitamins
| Vitamin B1 (Thiamine). | Necessary for the production of body energy. This vitamin participates in the transmission of nerve impulses, improves mood and helps fight stress. |
| Vitamin B2 (Riboflavin). | Influences the metabolism of sugars, proteins and fats, and plays a role in the production of energy like vitamin B1. It is also involved in the manufacture of red blood cells and hormones, as well as in growth and tissue repair. It is often considered more specific to the functioning of the eye and vision. It is useful in the affections of the mouth, the lips or the tongue. |
| Vitamin B3 (Niacin). | Contributes to the production of energy by improving the metabolism of fats in the blood (hypocholesterolemic and anti-atheroma effect) and by promoting the transport of oxygen. It is attributed a preventive role in cardiovascular diseases. Like all B vitamins, it is beneficial for the nervous system and helps fight against mental imbalances, emotional instability and feelings of insecurity. |
| Vitamin B5 (Pantothenic acid). | Often called the "anti-stress vitamin" because it participates in the production and regulation of neurotransmitters as well as in the functioning of the adrenal glands, glands that are crucial for stress regulation. It therefore increases resistance to stress and fatigue. Vitamin B5 has also been shown to be useful in preventing hair loss (in combination with vitamin B8). |
| Vitamin B6 | In addition to its intervention in the metabolism of amino acids and proteins, pyridoxine contributes to stabilize the psychic balance by optimizing the secretion of neurotransmitters (serotonin, melatonin, dopamine). It increases the formation of red blood cells, regulates blood sugar levels and maintains a good immune system. |
| Vitamin B8 (Biotin). | Necessary for the transformation of several compounds, such as glucose, fatty acids and proteins. Recommended in the presence of acne, seborrhea (hair too greasy), it will be useful to avoid hair loss, to cleanse and give a beautiful skin. |
| Vitamin B9 (Folic Acid). | Folic acid works closely with vitamin B12 in the synthesis of hemoglobin. It allows the pregnant woman to have a harmonious pregnancy and to avoid certain malformations in the fetus. It is involved in the manufacture of all the cells in the body, including red blood cells, as well as in the production of DNA and RNA (genetic material). |
| Vitamin B10 (Paba). | It maintains the good condition of the skin and prevents the appearance of wrinkles. Like B9, it contributes to the maintenance of the natural color of the hair and participates in good health in general. |
| Vitamin B12 (Cyanocobalamin) | Prevents anemia thanks to its participation in the formation and regeneration of red blood cells, it is essential for the metabolism of iron. It stimulates the production of genetic material, bone tissue stem cells and maintains nerve cells and therefore brain function. |
| Choline | Considered by some as a B vitamin, choline maintains the integrity of all cell membranes. Participating in the metabolism of fatty acids, it protects the liver and the vessels from the deposit of fats and controls the level of cholesterol. It promotes the synthesis of important neurotransmitters and thus contributes to the transmissions between neurons, particularly involved in muscle control and memory. It helps to prevent loss and provides a calming effect. In collaboration with vitamin B12 and folic acid, choline plays a role in the prevention of cardiovascular problems by regulating the homocysteine level in the blood. |
| Inositol | Usually recognized as part of the B vitamins group, this nutrient regulates the metabolism of fats and sugars in the body. It reduces their levels by contributing to their elimination by the liver. Inositol balances membrane function and exchange, and is therefore conducive to the health of cell membranes, particularly those of the brain, spinal cord, eyes and intestines. |
Signs of B vitamin deficiency
Since B vitamins act primarily on energy metabolism and nervous system function, the most visible signs of vitamin deficiency will be : decreased physical and mental tone, nervousness or irritability, insomnia, problems with concentration or memory. A physical sign is also very telling: chapping at the corners of the mouth.
Deficiency of vitamins B is particularly seen in stressed individuals, smokers, women on oral contraceptives (the pill), heavy drinkers of alcohol or coffee, and the elderly.