Eggs, dairy products, tomato is one of the many foods that are rich in vitamin B. But many kinds of B vitamins. What type of vitamin B?
You have probably heard of vitamin B. Uniquely of vitamin B is there are many types of B vitamins that are beneficial to the body. Vitamin B1, vitamin B2, vitamin B6 or vitamin B12 may be often heard. Actually, there are 8 types of vitamin B which have different functions. What type of vitamin B? How much is needed? What are the benefits for the body? And what food sources that contain the type of vitamin B?
Types of Vitamin B
Vitamin B has 8 type, namely vitamins B1, B2, B3, B5, B6, B7, B9, and B12. Lack of this vitamin can cause various diseases. That’s why there are many many multivitamins that include variations of several types of vitamin B, called B-complex vitamins. Here is an explanation of types of vitamin B.
• Vitamin B1 (Thiamine)
Function: Change the carbohydrates in foods into energy.
Needs: Women 1.1 mg; Men 1.2 mg; Pregnant and nursing 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 1.6 mg for lactating women.
Sources: Milk, cheese, chicken, broccoli, spinach, mushrooms.
• Vitamin B3 (Niacin)
Function: For healthy skin, increase appetite, improve digestion and help convert food into energy.
Needs: Women 14 mg; Men 16 mg Pregnant women 18 mg 17 mg for lactating women.
Sources: Grains, beans, beef, mushrooms.
• Vitamin B5 (Pantothenic Acid)
Function: Together with other types of B vitamins, vitamin B5 is useful in the process of the breakdown of fat, protein, carbohydrates into energy. Another benefit is to the formation of red blood cells and make vitamin D.
Needs: Women 4 mg; Men 6 mg, 5 mg Pregnant women: Women breast-feeding 6 mg.
Sources: Chicken, fish, 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 are 1.9 mg 2 mg for lactating women. 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 breakdown of fat, protein into energy that will be used by the body.
Needs: Women 25 meg; Men 30 mg: 30 mg Pregnant women: 35 mg for lactating women.
Sources: Meat salmon, eggs, milk, cereal, bananas and peanuts.
• Vitamin B9 (Folate)
Function: Charge to the cells in the body develop properly, forming red blood cells and prevent nerve damage in the fetus.
Needs: Women’s 400 meg; Men 400 mg: 600 mg Pregnant women: 500 mg Lactating women. Excessive vitamin B12 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 heart disease, and prevent shrinkage of the brain that can lead to memory decline.
Needs: Women’s 2.4 meg; Men 2.4 meg; 2.6 mg Pregnant women: 2.8 mg for lactating women.
Sources: Beef, fish meat, liver, eggs, milk, soy and seaweed.
Yes, a lot of vitamin B benefits. Especially for pregnant and lactating 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.