The B vitamins as a whole are vital to the human body. The B vitamin complex aids the body in turning food into energy and keeps the immune system at full strength. The B vitamin complex is responsible for helping in many other bodily functions, meaning that when there is a deficiency in these key substances there will be serious consequences. They work in unison and when there is a lack of one the potential for imbalances that affect the entire metabolism is there.
Significance
Thiamin is also known as vitamin B-1. It is needed in the regulation of glucose as it is converted into energy. The health of the human nervous system depends greatly on thiamin, which is found in such foods as liver, poultry, egg yolks, fish and whole grains. The symptoms of a B-1 deficiency include fatigue and depression, with constipation, swollen parts of the body called edema, and loss of appetite also possible. The most extreme symptom of B-1 deficiency is a disease called beriberi, which occurs nowadays mostly in alcoholics with liver problems which keep them from breaking down the vitamin for use in the body.
Function
B-2, called riboflavin, helps to produce red blood cells and antibodies of the immune system. It also is involved in energy production and helps to metabolize fats and carbohydrates. A lack of B-2 means that vision trouble is possible, with eyes becoming itchy and sensitive to light and cataracts able to develop in some cases. Other vitamin B-2 deficiency symptoms are cracked lips, a swollen tongue, dizziness, lack of sleep, and hair loss. Most commonly seen in the elderly, riboflavin deficiency can be avoided simply by consuming such foods as liver, fish, almonds, legumes and brewer's yeast.
Benefits
Helping in the secretion of digestive fluids and bile is just one of the jobs of vitamin B-3. It comes in 2 types, niacinamide and niacin. Niacin can lessen bad cholesterol levels and increase good ones among its many benefits and niacinamide has proven to be effective in lowering insulin requirements in those with diabetes and helps prevent osteoarthritis. Someone with a vitamin B-3 deficiency can undergo bouts of diarrhea and in severe instances have to deal with dementia and dermatitis, an inflammation or infection of the skin. Broccoli, carrots, eggs, peanuts, potatoes, cheese and tomatoes contain this vitamin.
Features
Few nutrients have more jobs to perform in the human body than vitamin B-6, which is called pyridoxine. It is key in the proper function of the brain and also is concerned with making red blood cells, healthy skin, and regulates a large number of enzymes. Supplemental B-6 is used to treat diseases ranging from epilepsy to cardiovascular ailments. The symptoms of this vitamin missing from the diet can include convulsions and depression, anemia, headaches, loss of hair, and a host of skin conditions such as eczema and seborrhea. Vitamin B-6 is in a large number of foods but is especially prevalent in sunflower seeds, walnuts, soybeans, carrots, spinach and fish.
Considerations
Folic acid is a member of the B vitamin complex, found in leafy greens such as chard, beet greens and spinach. It is one of the B vitamin complex members that often becomes deficient in people because when these foods are cooked it lowers the level. Luckily the human body can store folic acid for up to 2 months but alcohol use drastically impairs the body's ability to absorb it. Folic acid helps keep heart disease at bay; symptoms of deficiency of this substance manifest themselves as depression, anemia and becoming easily irritated and forgetful.
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