Vitamin B
Vitamin B was discovered by a Polish scientist Kazimierz Funk in 1912. At the time, it was believed to be one vitamin. It was only much later that it was found that vitamin B is actually a whole complex of different compounds. All of them were later called B vitamins, because in natural products are present in the form of a complex.
Biological action of B vitamins
B vitamins take a huge part in the production of energy by cells and tissue respiration, and are essential for maintaining the emotional and mental health of a person. With a sufficient intake of B vitamins, the body's need for animal protein decreases, which is especially important in the presence of various allergic diseases.
B vitamins for hair
This complex of vitamins is essential for the health and beauty of hair. It not only strengthens the hair, but also makes the scalp healthy. Lack of Vitamin B 1 leads to dullness and increased fragility of hair. Riboflavin (Vitamin B 2) makes hair silky and healthy looking. The reason for the early appearance of gray hair is often a lack of Niacin (Vitamin B 3). Vitamin B 6 and Vitamin B 12 hypovitaminosis leads to dry scalp and dandruff. Thus, B vitamins are necessary for hair, and they can always be obtained from food with proper and rational nutrition.
Hypervitaminosis of B vitamins
B vitamins are water-soluble. Their hypervitaminosis (overabundance) is never observed, because the excess is excreted from the body with the excretion products of the body.
Lack of B vitamins
B vitamins do not accumulate in the body (the only exception is Cyanocobolamin - vitamin B 12) and therefore they must be obtained daily with food. They are easily destroyed by caffeine, nicotine, refined sugar and alcohol. As a result, many people experience hypovitaminosis (lack) of B vitamins.
In large quantities, the withdrawal of B vitamins is observed during treatment with antibiotics and anti-tuberculosis drugs, as well as during stress. Therefore, in this situation, the need for an additional intake of a complex of vitamins B increases sharply. Thus, against the background of antibiotic therapy, the need for vitamin B 1 increases 10 times, and for vitamins B 2, B 5 and B 6 - more than five times.
Lack of B vitamins can lead to the development of the following pathological conditions:
- Frequent exacerbations of rheumatism, radiculitis;
- Development of cardiovascular diseases;
- Disorders of the central and peripheral nervous system;
- Anemia;
- Inflammation of the skin;
- Slow growth in children and adolescents;
- Conjunctivitis;
- Nausea;
- Earlier graying;
- Liver disease;
- Diseases of the pancreas.
Content of B vitamins in food
B vitamins are found in many foods, both plant and animal. They are abundant in meat, eggs, cheese, milk, fish and seafood, green vegetables, fruits, rice, mushrooms, beans and nuts.
In order to enrich the diet with B vitamins, many nutritionists advise adding several teaspoons of dry brewer's yeast to juices or soups daily.
Another excellent source of this group of vitamins is fermented milk products (fermented baked milk, acidophilus, yogurt, kefir). You can mix fermented milk drinks with skimmed milk powder (about half a cup of milk powder is added to one liter of kefir). This further increases the intake of B vitamins from food and does not increase the caloric content of food, does not contribute to an increase in blood cholesterol levels.
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