B vitamins are essential for physical, mental and emotional health

You may have heard about some foods that contain vitamin B and / or benefits that this type of vitamin offers the body. However, you may not know the full importance of B vitamins for the physical, mental and emotional health of humans.

Complex B is an important set of water-soluble vitamins that have potent actions in the context of organic cell metabolism, according to Eliane Petean Arena, cellular nutritionist, specialist in Clinical Nutrition, Public Health, Hospital Administration and Functional Foods and Nutrigenomics, and Director of Clinical Cell Nutrition Center.

In addition to the numerous functions they have throughout the body, B vitamins are held largely responsible for the emotional and mental health of humans. Important human allies, B vitamins help maintain the health of nerves, bones, skin, muscles, eyes, hair, liver and gastrointestinal tract. In addition to all these, these vitamins are also involved in producing energy for the body as they are essential nutrients that help convert the food we eat into fuel. With this important role, the so-called complex B vitamins can be useful in cases of depression and neurological diseases ?, highlights the cell nutritionist.

Among the many foods that are rich in vitamin B, Eliane cites:

• Banana;
• Potato;
• Lentil;
• Olive oil;
• Tuna fish;
• Liver;
• Yeast;
• Molasses;
• Peru.

"It is important to remember that the human body is not able to reserve vitamin B. Therefore, we must feed ourselves daily, whether from natural sources or supplementation in cases advised by health professionals," explains Eliane.

Read also: 10 foods that guarantee good health

• Hypovitaminosis or avitaminosis is the lack of vitamins in the human body, and this deficiency may be due to various factors such as inadequate or incomplete diet, dysfunction in the absorption of this nutrient, use of some medicines or the presence of diseases that impair vitamin levels. ? adds the cell nutritionist.

B vitamins

Knowing the importance of vitamin B in the body, below you can see the specific benefits of each vitamin in this group, in what foods it can be found, and what are the signs of its deficiency.

B1 (Thiamine)

According to Eliane, vitamin B1 was the first of the B complex to be isolated. Known for its water solubility, it is also called thiamine, which is its chemical name.

Benefits: ? B1 is the well-known anti-stress vitamin, thanks to its great ability to protect the human immune system. This nutrient is very important in the body's reactions using the roles of enzymes. In addition, vitamin B 1 is a powerful pain reliever, also acting on the metabolism of carbohydrates and ingested fats. Essential for the body's energy release process, it is also an appetite stabilizer, aiding in cell growth ?, says Eliane. According to the cell nutritionist, when used therapeutically, vitamin B1 acts effectively in the treatment of some illnesses, such as alcoholism, anxiety, arteriosclerosis, depression, insomnia, among others, also contributing to good mood.

Where to find: beans, meats (chicken, fish), egg yolk, seafood, beer and barley yeast, cereals, lentils, liver, milk, nuts, dark green leafy vegetables, soy and yeast.

Vitamin B2 (Riboflavone)

Eliane explains that Vitamin B2 plays an important role in the production of red blood cells, elements responsible for the transport of oxygen throughout the body. And that the use of this vitamin by the body is changed by the exposure of humans to light, antibiotics and alcohol.

Benefits: ? Vitamin B2 has a function that is considered main: it fights free radicals, ie it has the antioxidant role, which helps in preventing premature aging. It participates in the metabolism of carbohydrates and lipids (fat), in addition to activating vitamin B6 and folic acid, which are important adjuncts to inhibit the development of heart disease ?, highlights the cellular nutritionist.

Where to find: cow's milk and dairy products, soy, leaner meats, eggs, leafy vegetables, offal.

Vitamin B3 (Niacin)

It is necessary for the body's utilization of carbohydrates, lipids and proteins.

Benefits: It helps in lowering cholesterol and assist in the production of stomach acids, responsible for digestion. One of the main therapeutic uses of vitamin B3 is to raise HDL cholesterol (the good cholesterol), according to Elaine.

Where to find lean beef, liver, poultry, fish, peanuts, eggs, milk, mushrooms, rice, wheat, corn.

Vitamin B5 (Pantothenic Acid)

Also known as Pantothenic Acid, it is found in almost every food, according to Eliane.

Benefits: It has a great responsibility for sex hormone production and stress management, and it also helps break down the fats and carbohydrates ingested for transformation into energy. Still has the ability to reduce early signs of aging and acts on immune cells ?, explains the nutritionist.

Where to find: avocado, yogurt, eggs, beef and chicken, vegetables, lentils.

Vitamin B6 (Pyridoxine)

Vitamin B6 is an important nutrient for healthy sleep and mood.

Benefits: Helps in the production of serotonin, melatonin and noropinephrine, thus being important nutrient for sleep and good mood.? B6 regulates the action of hormones, assists in the organic use of other vitamins and acts in the synthesis of neurotransmitters. It also promotes red blood cell formation, combats atherosclerosis and reduces the symptoms of premenstrual tension. In some studies, it has been mentioned that B6 helps reduce diseases such as rheumatoid arthritis ?, emphasizes the nutritionist.

Where to find: Sunflower seeds, cheese, rice, carrots, chicken, tuna.

Vitamin B7 (Biotin)

It is known as a beauty vitamin because it acts deeply on hair, skin and nail health issues.

Benefits: Importantly in controlling blood glucose levels, this vitamin B is especially important during pregnancy as its presence is critical to the normal growth of the baby. It is also considered as a catalyst to control a series of metabolic reactions that provide energy to the body by transforming important components such as fats, proteins and carbohydrates. Are these processes fundamental for the human body to perform daily routine work, staying in good shape and maintaining the health of connective tissues ?, explains Eliane. • The B7 ensures the proper functioning of the heart, relieving it from most deficiencies. It also helps in lowering the cholesterol level of the human body and is a great associate in the treatment of alopecia, Parkinson's disease, Rett syndrome and vaginal candidiasis, he adds.

Where to find: Chicken meat, fish, potatoes, cauliflower, egg yolk, nuts, liver, barley.

Vitamin B9 (Folic Acid)

Vitamin B9 is also known as folic acid and so it should be noted that so-called folate is found naturally in foods, whereas folic acid is the synthetic form of folate. Folic acid is then the synthetic form of Vitamin B9, used in supplements and foods like cereals and fortified bread ?, explains Eliane.

Benefits: It participates in the synthesis of genetic material and organic metabolism. Helps in the process of formation and maturation of red blood cells and leukocytes in the bone marrow; It acts to combat atherosclerosis and prevents memory loss. For pregnant women, this vitamin is very important, since it acts on healthy growth of the fetus, preventing the emergence of neurological birth defects ?, explains Eliane.

Where to find: dark green leafy vegetables, liver, lean meats, potatoes, whole wheat bread, beans.

Vitamin B12 (Cobalamin)

Vitamin B12 is also called Cobalamin and can be found in many foods commonly consumed on a daily basis.

Benefits: Together with B9, it works in the production of red blood cells and helps iron create hemoglobin, which is the protein that carries oxygen to the body. Has a fundamental role in cell metabolism, especially in the gastrointestinal tract, nervous tissue and bone marrow ?, highlights Eliane.

Where to find: meat, milk, cheese, eggs and supplements.

Eliane points out that B12 found in algae and fermented foods is different from the modality required for human metabolism.

B complex vitamin deficiency

Below you know what are the causes and main symptoms of the lack of each type of vitamin B:

Vitamin B1 Deficiency

Eliane explains that the organic deficiency of vitamin B1 can happen either by the absence of its source foods in the daily diet, or by the process of food industrialization. ? For example, rice milling is a process used to extract its husk and with it, all the vitamins in this food are lost.

Another problem that triggers this lack in the body, according to the nutritionist, is the reduction of the absorption of this vitamin by the body itself or the excessive increase of its need. "When people suffer from chronic diarrhea, they may lose these vitamins and diseases such as hyperthyroidism, frequent cases of fever, alcoholism and even pregnancy may be situations that lead to a lack of vitamin B1 in the body," he says.

Finally, the use of some medications also contributes to the decrease in vitamin B1 levels in the body.

According to Eliane, nutritional deficiency of vitamin B1 can cause:

• Irritability;
• Mental confusion and memory problems
• Muscle weakness;
• Lack of energy and even depression.

"The disease known as beriberi originates in the extreme absence of this vitamin in the body, with acute symptoms of weakness in the legs, difficulty walking and altered skin sensitivity," adds the nutritionist.

Vitamin B2 Deficiency

Eliane explains that vitamin B2 deficiency is rare, but lack of this nutrient may be associated with alcoholism, liver disease or chronic diarrhea.

• When the body is deficient in this vitamin, cracks in the mouth and marks on the lips usually appear, and the tongue can also be affected, becoming much redder and greasy, and sensitive. Another symptom of this deficiency is photophobia, an eye complaint of exposure to light caused by the growth of blood vessels in the cornea. In addition, its lack can interfere with iron metabolism, reducing its absorption and causing anemia ?, explains the cell nutritionist.

Vitamin B3 Deficiency

Vitamin B3 deficiency in the body is known as pellagra, a disease very common in places where maize is a major source of food, as this food is low in tryptophan and has a difficult type of niacin (vitamin B3). to be absorbed by the body?

Who has this need, according to the nutritionist, can feel:

• Lack of appetite;
• Constant weakness;
• Some digestive problems.

• When left untreated, pellagra may develop into irritated, rougher skin that is very reddened by sun exposure. In cases of aggravation, there may be body wounds, diarrhea and even delusions and dementia, and death may occur ?, explains Eliane.

Vitamin B5 Deficiency

Vitamin B5 deficiency is rare because vitamin B5 is found in abundance in many foods. Symptoms of this lack appear only when the deficiency is considered severe, according to Eliane:

• Drowsiness or insomnia;
• Nausea;
• Irritability;
• Fatigue;
• Leg cramps;
• Burning sensation in the feet;
• Neurological diseases;
• Low antibody production.

Vitamin B6 Deficiency

Eliane explains that vitamin B6 deficiency may be due to the low absorption of this nutrient by the digestive tract. Another cause may be the use of some medications that deplete the levels of the vitamin present in the body. Inhibitions of the organic metabolism of this vitamin, due to hereditary cause, are also occurrences that explain the lack of vitamin ?, he says.

Deficiency of this vitamin affects the nervous system and may cause symptoms such as:

• Irritability;
• Dermatitis;
• Eczema;
• Severe anemia;
• Mental retardation;
• Seizures;
• Nerve damage to the body;
• Tingling sensations in the hands and feet;
• Reddish tongue and formation of cracks in the mouth.

"Usually, the need for ingestion of this element increases when the person makes use of antidepressants, estrogens and contraceptives," says the nutritionist.

Vitamin B7 Deficiency

Deficiency is associated with low Biotin consumption from inadequate daily diet.

According to Eliane, vitamin B7 deficiency causes a number of symptoms, such as:

• Fatigue;
• Depression;
• Muscle aches;
• Hair loss;
• Anemia;
• Dermatitis;
• Loss of appetite;
• Formation of dry scalp.

"More severe symptoms include neurological and restricted growth disorders in infants," adds the cell nutritionist.

Vitamin B9 Deficiency

Deficiency of vitamin B9 (folic acid) leads to malformation of cells, particularly red blood cells, leukocytes and cells of the gastrointestinal tract. Its lack can cause growth deficit, megaloblastic anemia, blood changes, digestion disorders, apathy and even anorexia ?, explains Eliane.

When it occurs in pregnant women, the deficiency causes birth defects in the fetus, low birth weight, miscarriage, depression, memory loss and cervical dysplasia. Alcoholic women and pregnant women are at increased risk if they lack vitamin B9 ?, adds the cell nutritionist.

Vitamin B12 Deficiency

Vitamin B12 deficiency has been considered very common and a complex condition, as this essential nutrient is fundamental for various organic processes. "All humans depend on a minimum daily amount to survive, as each cell often needs small doses of this vitamin to function properly," says Eliane.

The big problem is that this vitamin may be low in the body and remain so for a long time until vitamin deficiency is diagnosed and treated. This is because the initial symptoms of this lack have symptoms such as mild inflammation, depression and fatigue, which are not recognized as symptoms associated with this vitamin ?, highlights the nutritionist.

But the symptoms can get worse, affecting both the physical and psychological spheres.

"When B12 is lacking in our body, we must understand that the whole body is disturbed, so the symptomatic picture is very diverse and progressive," says Eliane. Among the various symptoms that may manifest are:

• Depression;
• Insanity;
• Burnout syndrome;
• Personality disorders;
• Difficulty concentrating;
• Confusion;
• Dizziness;
• Hallucination;
• Sleep disorders;
• Anemia;
• Weakness;
• Low immunity;
• Pictures of infection;
• Gastrointestinal problems;
• Motor problems;
• Vision problems;
• Numbness in the limbs;
• Inflammation in the mouth;
• White hair;
• Retinal damage;
• Stroke;
• Arteriosclerosis;
• Heart attacks;
• Spasms;
• Pernicious anemia;
• Paralysis.

? Among the main reasons for this vitamin deficiency is the inadequate and insufficient diet of foods that are natural sources of this component, as well as organic malabsorption of the vitamin. Studies have shown that cases of lack are frequent among vegetarians ?, adds Eliane.

How to supply the lack of vitamin B

Eating a balanced menu, according to Eliane, is able to meet the needs of micronutrients, which are vitamins and minerals. With this, the metabolism becomes balanced, promoting sufficient energy, proper cell division and hormonal balance, as well as the proper production of enzymes and a perfect immune system.

For this, the diet needs to have an adequate amount and quality of food, and this can be achieved as follows, according to Eliane:

1. Respect the food pyramid

? This system shows, in a very visual way, the portions of each type of food that should be eaten daily. At the base of the pyramid are the energetic foods (carbohydrates), counting between 6 and 11 portions to be consumed; regulatory foods such as fruits and vegetables, which provide vitamins, minerals and fiber, and should add between 5 and 9 servings; the builder foods, which are those high in protein, and the daily servings should be 2 milk and 2 meat. The extra energies appear at the top of the pyramid, it is the sugars and sweets, which should be consumed in moderation. Fats are needed in small quantities, so you also need to be alert to excessive consumption ?, says Eliane.

But we can also be directed by food groups. There are five food groups: Fruits and Vegetables; Bread, cereals, pasta and potatoes (carbohydrates); Meat, fish and alternatives (protein foods); Milk and Dairy and Foods containing fat or sugar, which should be consumed as little as possible ?, adds the nutritionist.

2. Follow a proper menu at all stages of life

It all starts with food. "The right menu, early and in all stages of life, especially childhood, the pregnancy of women and the elderly, is always the best way to bring the body all the vitamins necessary for its perfect functioning," says Eliane .

3. Avoid processed foods

"Healthy foods, preferably fresh, with few well-prepared and processed foods, are usually sufficient for the individual to have good levels of vitamins for body use," explains the cellular nutritionist.

4. Career guidance and accompaniment

• When diet is not sufficient or when the person shows difficulty in eating, problems with vitamin absorption, use of medications or the presence of some diseases that alter vitamin levels in the body, a good diagnosis should be made to qualify and quantify. Avitaminosis. Well-diagnosed, recommended and supervised, vitamin supplementation can be of great value to address the lack of vitamin B ?, explains Eliane.

Remember: It is essential to always be mindful of your health, making frequent visits to health professionals, testing when requested, and preferably having nutritional monitoring to avoid missing these or any other vitamin or nutrients.

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