What is the most effective way to eat B complex? 8 kinds of "vitamin B" food sources and functions can be understood at once
Many office workers take “B complex” to boost their spirits. However, why do some B vitamins have a refreshing effect while others can be taken before going to bed? Nutritionist Gao Minmin pointed out in a social post that it is the same vitamin B, but different types have different effects. The following lists 8 common types of vitamin B to remind people to take them correctly to achieve the effect.
1. Vitamin B1
Also known as “spiritual vitamins,” it can maintain the normal operation of the nervous system, avoid depression and anxiety, and help increase vitality. In addition, vitamin B1 also helps promote carbohydrate metabolism and eliminate fatigue. Recommended foods include brown rice, oatmeal, soy products, lean meat, onions, garlic, leeks, etc.
2. Vitamin B2
Also known as “energy metabolism vitamin”, it helps delay aging and assists in the metabolism of iron. Vitamin B2 can also assist in the oxidative decomposition of sugars, proteins, and fats, which is essential for the health of skin, mucous membranes, and hair. It can also improve skin problems such as acne and broken mouth. It should be noted that if you are deficient in vitamin B2 for a long time, you are prone to symptoms such as cognitive decline and depression. Recommended foods include mackerel, sardines, etc.
3. Vitamin B3
Also known as “nicotinic acid”, its main function is to provide energy for the normal operation of cells. It is a synthetic raw material for “coenzymes” required to activate more than 50 different metabolic pathways throughout the body. Be aware that a lack of vitamin B3 may cause depression, anxiety, bipolar disorder, sensory disorders and other problems. Recommended foods include animal liver, chicken, yeast, germ, etc.
4. Vitamin B5
Also known as “panthenol”, its main function is to assist the energy production and utilization of proteins, synthesize antibodies, cholesterol and produce hormones, relieve stress and increase the formation of high-density lipoprotein. Recommended foods include green vegetables, corn, peas, wheat, yeast, mushrooms, etc.
5. Vitamin B6
Also known as “pyridoxine”, this nutrient is related to a variety of neurotransmitters in the human body. Among all vitamins, it is most closely related to the cause and treatment of depression because it affects the neurotransmitters in the brain that control depression and anxiety. Vitamin B6 is also an essential vitamin to maintain skin health, improve allergies, and relieve morning sickness or premenstrual discomfort. Recommended foods include garlic, salmon, saury, brown rice, natto, etc.
6. Vitamin B7
Also known as “biotin”, it helps fight aging and prevent gray hair and hair loss. It can also help sugars, proteins, and lipids produce energy, and has a significant impact on the human body’s growth factors. Recommended foods include nuts, black sesame seeds, brown rice, wheat germ, etc.
7. Vitamin B9
Also known as “folic acid”, it is a nutrient needed by pregnant women. It helps the production of new cells and maintains the health of the fetal nervous system. Recommended foods include cauliflower, carrots, citrus, bananas, etc.
8. Vitamin B12
Also known as “hematopoietic cobalamin”, it has hematopoietic function, assists in the development and maturation of red blood cells and repairs damaged nerves. A deficiency can lead to fatigue, difficulty concentrating, and even pernicious anemia. Recommended foods include: meat, oysters, clams, and egg yolks.
Nutritionist Gao Minmin emphasizes that vitamins are indispensable nutrients for the body, and they are also important nutrients for maintaining life. However, most B vitamins cannot be produced or synthesized by the human body and must be obtained from food. Therefore, you should maintain a balanced diet in your daily life to help you absorb different B vitamins, and combine it with exercise and a good routine to maintain a healthy physique.
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