Good nutrition and good health go hand-in-hand in preventing many challenging health issues. Vitamin B is an important element for maintaining this balance and getting the prescribed amount of Vitamin B Complex through food is inevitable to complete this equation.
So, what is Vitamin B Complex? What are the symptoms of vitamin B deficiency? What is the association between Vitamin B and immunity?
Vitamin B1: Prevent Beriberi
Vitamin B1, also known popularly as Thiamine has a critical role in metabolizing food to different forms of energy. Whole grain supplements including cereals, yeast, beans, meat and poultry products, as well as nuts are excellent sources of vitamin B1. Too little dietary intake of vitamin B during early childhood can increase the risk of vitamin deficient disease, beriberi. It affects the heart, digestive system as well as neurodevelopment; other symptoms include difficulty in walking, loss of sensation, as well as paralysis of the lower leg.
Vitamin B2, also known as riboflavin is required to be included in an adequate quantity with a daily dosage of 1.1 mg a day for women and 1.3 mg a day for men; apparently, the requirement may increase for pregnant and lactating women. Riboflavin is critically important for maintaining normal gut flora; thus, indirectly plays a role in maintaining optimum immune balance. It is also important for healthy skin and blood cells that are essential for better immunity.
Niacin or vitamin B3 is important for breaking down food particles in different forms of energy. Inadequacy of vitamin B3 in diet during childhood can lead to pellagra or other anemic conditions. Moreover, inadequate dietary intake can disturb the mucosal lining of the gut resulting in a disturbed immune system.
As per the guidelines proposed by the food and nutrition division of the Institute of Medicine, vitamin B5 or pantothenic acid is the key ingredient of Kale, avocado, whole grain cereals, potatoes, dairy, meat, other meat products, etc. Studies show that vitamin B5 is important for producing growth and defense hormones that are essential for better immunity and growth.
Vitamin B6 is important for more than 100 metabolic enzymatic reactions in the body. These reactions are necessary for the healthy growth of different types of cells, including red blood cells, muscle cells, etc. Other studies have also shown the relevance of adequate vitamin B6 intake in preventing heart attack and other health issues.
Vitamin B12 plays a vital role in optimum production, growth, and maintenance of red blood cells (RBCs) in blood. RBCs have an important role in maintaining a well-balanced defense mechanism in the body. Inadequacy of dietary vitamin B12 can lead to weakness, fatigue, constipation, unexplained weight loss, etc.
Vitamins are the most vital nutrients that play a major role in healthy living, let’s keep our vitamin intake balanced by keeping a check on it with a simple vitamin test.