Types of Vitamin B
Vitamin B has 8 types, namely vitamin B1, B2, B3, B5, B6, B7, B9, and B12. This vitamin deficiency can cause various diseases. That's why there are many multivitamin that includes vitamin B variations of several types of so-called vitamin B-complex. Here is an explanation of the types of vitamin B.
• Vitamin B1 (Thiamine)
Function: Change the carbohydrates in the foods into energy.
Needs: Women: 1.1 mg, Men: 1.2 mg, Pregnant and breastfeeding women: 1.4 mg.
Sources: Rice, bread, cereals, flour, seafood such as shrimp, crab or shellfish.
• Vitamin B2 (Riboflavin)
Function: Maintain healthy eyes and skin.
Needs: Women: 1.1 mg, Men: 1.3 mg, and 1.6 mg for breastfeeding women.
Sources: Milk, cheese, chicken, broccoli, spinach, mushrooms.
• Vitamin B3 (Niacin)
Function: For healthy skin, increase appetite, improve digestive system and convert food into energy.
Needs: Women: 14 mg, Men: 16 mg, Pregnant women: 18 mg, breastfeeding women: 17 mg.
Sources: Grains, beans, beef, mushrooms.
• Vitamin B5 (Pantothenic Acid)
Function: Together with other types of vitamin B, vitamin B5 is useful in the convert of fats, proteins, carbohydrates into energy. Another benefit is produce erythrocytes and vitamin D.
Needs: Women: 4 mg, Men: 6 mg, Pregnant women: 5 mg, breastfeeding women: 6 mg.
Sources: chicken, sardines, avocado, watermelon.
• Vitamin B6 (pyridoxine)
Function: Required in the process of amino acids and fats.
Needs: Women: 1.3 mg, Men: 1.3 mg, Pregnant women: 1.9 mg, breastfeeding women: 2 mg.
Most of the consumption of vitamin B6 with the consumption of more than 50 mg per day can cause permanent nerve damage.
Sources: Meat, poultry, fish, beef, potatoes, tomatoes, bananas, fruit purple and green vegetables.
• Vitamin B7 (Biotin)
Function: Helps in the convert of fats, proteins into energy that will be used by the body.
Needs: Women: 25 mg, Male: 30 mg, Pregnant women: 30 mg, breastfeeding women: 35 mg.
Sources: The flesh of the salmon, eggs, milk, cereal, bananas and peanuts.
• Vitamin B9 (folate)
Function: Charge to the cells in the body develop properly, produce erythrocytes and prevent nerve damage in the fetus.
Needs: Women: 400 mg, Men: 400 mg, Pregnant women: 600 mg, Brestfeeding women: 500 mg.
Excessive in vitamin B9 will cause vitamin B12 deficiency.
Sources: Milk and dairy products, beets, liver, melons and green leafy vegetables.
• Vitamin B12 (Cobalamin)
Function: Change the carbohydrates, proteins and fats into energy, maintain healthy red blood cells, protects nerve cells, preventing cardiovascular disease, and prevent brain shrinkage that can lead to memory decline.
Needs: Women: 2.4 mg, Men: 2.4 mg, pregnant women: 2.6 mg, breastfeeding women: 2.8 mg.
Sources: Beef, fish, liver, eggs, milk, soy and seaweed.
So much benefits of vitamin B. Especially for pregnant and brestfeeding women, should always keep enough vitamin B are met in the daily diet. For all people, vitamin B strongly support the fulfillment of good nutrition.
Although the amount needed by the body is not too much, but the vitamin B that has the kind of diverse beneficial to the body, especially in helping the body get energy. By knowing the various types with different benefits, you can try to make the body's vitamin B remain unfulfilled.
Nutrient
Function: Change the carbohydrates in the foods into energy.
Needs: Women: 1.1 mg, Men: 1.2 mg, Pregnant and breastfeeding women: 1.4 mg.
Sources: Rice, bread, cereals, flour, seafood such as shrimp, crab or shellfish.
• Vitamin B2 (Riboflavin)
Function: Maintain healthy eyes and skin.
Needs: Women: 1.1 mg, Men: 1.3 mg, and 1.6 mg for breastfeeding women.
Sources: Milk, cheese, chicken, broccoli, spinach, mushrooms.
• Vitamin B3 (Niacin)
Function: For healthy skin, increase appetite, improve digestive system and convert food into energy.
Needs: Women: 14 mg, Men: 16 mg, Pregnant women: 18 mg, breastfeeding women: 17 mg.
Sources: Grains, beans, beef, mushrooms.
• Vitamin B5 (Pantothenic Acid)
Function: Together with other types of vitamin B, vitamin B5 is useful in the convert of fats, proteins, carbohydrates into energy. Another benefit is produce erythrocytes and vitamin D.
Needs: Women: 4 mg, Men: 6 mg, Pregnant women: 5 mg, breastfeeding women: 6 mg.
Sources: chicken, sardines, avocado, watermelon.
• Vitamin B6 (pyridoxine)
Function: Required in the process of amino acids and fats.
Needs: Women: 1.3 mg, Men: 1.3 mg, Pregnant women: 1.9 mg, breastfeeding women: 2 mg.
Most of the consumption of vitamin B6 with the consumption of more than 50 mg per day can cause permanent nerve damage.
Sources: Meat, poultry, fish, beef, potatoes, tomatoes, bananas, fruit purple and green vegetables.
• Vitamin B7 (Biotin)
Function: Helps in the convert of fats, proteins into energy that will be used by the body.
Needs: Women: 25 mg, Male: 30 mg, Pregnant women: 30 mg, breastfeeding women: 35 mg.
Sources: The flesh of the salmon, eggs, milk, cereal, bananas and peanuts.
• Vitamin B9 (folate)
Function: Charge to the cells in the body develop properly, produce erythrocytes and prevent nerve damage in the fetus.
Needs: Women: 400 mg, Men: 400 mg, Pregnant women: 600 mg, Brestfeeding women: 500 mg.
Excessive in vitamin B9 will cause vitamin B12 deficiency.
Sources: Milk and dairy products, beets, liver, melons and green leafy vegetables.
• Vitamin B12 (Cobalamin)
Function: Change the carbohydrates, proteins and fats into energy, maintain healthy red blood cells, protects nerve cells, preventing cardiovascular disease, and prevent brain shrinkage that can lead to memory decline.
Needs: Women: 2.4 mg, Men: 2.4 mg, pregnant women: 2.6 mg, breastfeeding women: 2.8 mg.
Sources: Beef, fish, liver, eggs, milk, soy and seaweed.
So much benefits of vitamin B. Especially for pregnant and brestfeeding women, should always keep enough vitamin B are met in the daily diet. For all people, vitamin B strongly support the fulfillment of good nutrition.
Although the amount needed by the body is not too much, but the vitamin B that has the kind of diverse beneficial to the body, especially in helping the body get energy. By knowing the various types with different benefits, you can try to make the body's vitamin B remain unfulfilled.
