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Vitamin B8: importance, food sources, nutritional values, deficiency and excess
Among the benefits of vitamin B8 to the body are strengthening the nails, combating hair loss, renewing the skin and reducing cholesterol due to its nutritional values
Vitamin B8 is essential to the body since it acts in the processing of proteins, carbohydrates and fats. It is found in several foods, such as liver, egg, fruit, milk, orange, melon, pineapple, banana, strawberry, watermelon, avocado among others.
An organism lacking in vitamin B8 has inflammation, boils and tenderness in the skin, as well as loss of appetite, muscle pain, nausea, mental problems, high blood cholesterol levels and anemia.
Due to the fact that the body is unable to store it, daily replacement is necessary, and when in excess it is expelled in the urine. Among the benefits of vitamin B8 to the body are strengthening the nails, combating hair loss, renewing the skin and reducing cholesterol.
Take a look at the infographic on some sources of vitamin B8:
. Red meat
Red meat, as long as it is fat-free, can be part of a healthy diet. A 100 g steak is able to supply the body with 32 g of protein, 10 mg of iron and 3.4 mcg of vitamin B8. When accompanied by rice and beans, it forms a dish rich in carbohydrates, essential amino acids, fats, iron and other minerals and other vitamins.
. Egg
The high concentration of protein found in the egg is considered to be higher than that of milk or fish. Consuming eggs is essential for our diet. It is a source of calcium, iron, zinc and manganese, in addition to having few colors. As for vitamin, in 100 g of egg yolk we find approximately 0.025 mg of vitamin B8.
. Cereals
Cereals are an essential part of a healthy diet and when whole, they are better sources of fiber, selenium, potassium and magnesium. Eating a variety of whole grains ensures the intake of essential nutrients for the body. Care must be taken when these cereals are wrapped in fats. In pastels, for example, they are synonymous with weight gain.
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What is vitamin B7 for? Understand the importance of biotin in our body
Biotin, also known as vitamin B7, is part of the famous B complex, which in general works for the well-being of the nervous system. But if we analyze each of the vitamins in this group, we will see that their benefits are different, although they are all very important for our body to function well. B1, B2 and B12 are old acquaintances, but B7 is also essential for our body and must be present in our daily diet. For you to understand more about the subject, we have prepared a special article with the reasons for consuming it and a list of foods that are a source of this nutrient.
Vitamin B7 works in the synthesis of fatty acids First of all, it is necessary to understand the benefits of consuming biotin, which in the past was known as vitamin H. In general, it works in the synthesis of fatty acids in the body. Did not understand? Keep in mind that essential fatty acids are nothing more than omegas 3 and 6. These, in turn, help with muscle growth, prevent joint problems and even help to reduce bad cholesterol (LDL) levels. Finally, they avoid neurological problems by acting on the transmission of nerve impulses. Biotin is a vitamin that strengthens hair and nails One of the most remembered characteristics of vitamin B7 is that it is good for the health of nails and hair. Although it is not proven in fact that it has any relationship with keratin (protein present in these two areas of the body), one thing is certain: biotin deficiency causes both hair loss and weakened nails.
Vitamin B7 is good for the skin Another advantage of using biotin is that it is good for the skin. And no, it has nothing to do with collagen and elastin, but it does help with the metabolism of lipids (fats), carbohydrates and proteins. This prevents the skin from drying out, keeping it healthy for longer.
Foods rich in vitamin B7 Now that you have understood the benefits of vitamin B7 in your diet it is important to know where to find it. The good news is that biotin is very present in our day-to-day menu, so it is very difficult for anyone to be deficient in this nutrient.
Among those that appear most frequently we have egg yolk and whole milk, but in addition a good amount of biotin appears in the following foods: fish, brown rice, tomatoes, nuts, lettuce, carrots, onions, hazelnuts, almonds, potatoes , liver and banana. Therefore, with a varied diet rich in nutrients you will hardly suffer from the absence of this vitamin in your body. Side effects of biotin Biotin is a vitamin that, like any other nutrient, should not be consumed in excess. Among its side effects the most striking are skin irritation and stomach discomfort. In addition, the biotin supplement is not indicated for pregnant women, so if this is your case, consult your doctor first to find out if the medicine is allowed in your diet.
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Vitamin B6 (Pyridoxine): what it is for and recommended amount
Pyridoxine, or vitamin B6, is a micronutrient that performs several functions in the body, since it participates in several reactions of the metabolism, mainly those related to amino acids and enzymes, which are proteins that help to regulate the chemical processes of the body. In addition, it also regulates the reactions of both development and functioning of the nervous system, protecting neurons and producing neurotransmitters, which are important substances that transmit information between neurons.
This vitamin is present in most foods and is also synthesized by the intestinal microbiota, the main sources of vitamin B6 being bananas, fish such as salmon, chicken, shrimp and hazelnuts, for example. In addition, it can also be found in the form of a supplement, which may be recommended by the doctor or nutritionist in case of deficiency of this vitamin. Check out a list of foods rich in vitamin B6 .
What is vitamin B6 for? Vitamin B6 is important for health, as it has several functions in the body, serving to:
1. Promote energy production Vitamin B6 acts as a coenzyme in several metabolic reactions in the body, participating in the production of energy by acting in the metabolism of amino acids, fats and proteins. In addition, it also participates in the production of neurotransmitters, substances that are important for the proper functioning of the nervous system.
2. Relieve PMS symptoms Some studies indicate that vitamin B6 intake can reduce the occurrence and severity of symptoms of premenstrual tension, PMS, such as changes in body temperature, irritability, lack of concentration and anxiety, for example.
PMS can happen due to the interaction of hormones produced by the ovaries with brain neurotransmitters, such as serotonin and GABA. The B vitamins, including vitamin B6, are involved with the metabolism of neurotransmitters, being therefore considered a coenzyme that acts on the production of serotonin. However, further studies are needed to understand in more detail what the possible benefits of consuming this vitamin in PMS would be.
3. Prevent heart disease Some studies indicate that the consumption of some B vitamins, including B, can decrease the risk of suffering heart disease, since they reduce inflammation, homocysteine levels and inhibit the production of free radicals. In addition, other studies indicate that a deficiency of pyridoxine could cause hyperhomocysteinemia, a condition that can cause damage to the artery walls.
In this way, vitamin B6 would be essential to promote the degradation of homocysteine in the body, preventing its accumulation in the circulation and decreasing the risk of cardiovascular diseases.
However, further studies are needed to prove this association between vitamin B6 and cardiovascular risk, since the results found were inconsistent. 4. Improve the immune system Vitamin B6 is related to the regulation of the immune system's response to various diseases, including inflammation and various types of cancer, because this vitamin is able to mediate the signals of the immune system, increasing the body's defenses.
5. Improve nausea and feeling sick during pregnancy The consumption of vitamin B6 during pregnancy can help to improve nausea, seasickness and vomiting during pregnancy. Therefore, women should include foods rich in this vitamin on a daily basis and only use supplements if recommended by the doctor.
6. Prevent depression As vitamin B6 is related to the production of neurotransmitters, such as serotonin, some studies indicate that the intake of this vitamin decreases the risk of depression and anxiety. In addition, other studies also link the deficiency of B vitamins with high levels of homocysteine, a substance that could increase the risk of depression and dementia.
7. Relieve rheumatoid arthritis symptoms The consumption of vitamin B6 can help reduce inflammation in cases of rheumatoid arthritis and carpal tunnel syndrome, relieving the symptoms symptoms, because this vitamin acts as a mediator of the body's inflammatory response.
Recommended amount of vitamin B6 The recommended amount of vitamin B6 intake varies according to age and gender, as shown in the following table:
Age Amount of Vitamin B6 per day 0 to 6 months 0.1 mg 7 to 12 months 0.3 mg 1 to 3 years 0.5 mg 4 to 8 years 0.6 mg 9 to 13 years 1 mg Men aged 14 to 50 1.3 mg Men over 51 1.7 mg Girls from 14 to 18 years old 1.2 mg Women aged 19 to 50 1.3 mg Women over 51 1.5 mg Pregnant women 1.9 mg Breastfeeding women 2.0 mg
A healthy and varied diet provides adequate amounts of this vitamin to maintain the proper functioning of the body, and its supplementation is only recommended in cases of diagnosis of lack of this vitamin, and should be used according to the doctor or nutritionist. Here's how to recognize vitamin B6 deficiency.
500mg of Vitamin B5 (Pantothenic Acid) Per Capsule
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VITAMIN B5
The vitamins are organic substances essential for the functioning of the body. They are needed in small quantities and are not normally produced in the body, but are removed from the diet. We can classify vitamins into two major groups: water-soluble , which dissolve in water, and fat-soluble, which dissolve in organic solvents and lipids. In the group of water-soluble vitamins, vitamin C and the B-complex vitamins are present, as is the case with vitamin B5.
The vitamin B5, also called pantothenic acid, was discovered in 1933 by Williams, when studying this yeast growth. This vitamin is formed by pantoic acid and a beta-alanine molecule, which are joined by an amine group.
Pantothenic acid is part of the composition of coenzyme A (CoA) and the carrier protein of the acyl groups (ACP), and is therefore essential for cell metabolism and various enzymatic pathways. This vitamin is related to the synthesis of cholesterol, steroid hormones, neurotransmitters, hemoglobin, porphyrins and phospholipids.
The distribution of vitamin B5 is wide, being found in different types of food in its free or bound form. Among foods rich in vitamins B5, we can mention the egg yolk, milk, cereals, yeast, muscle tissue and liver of animals.
Due to the great availability of this vitamin in food, cases of deficiency are rare. Even so, it can occur in people with absorption problems, with kidney failure who undergo dialysis and alcoholics. The lack of this vitamin is associated with metabolic and energy problems. When deficiency occurs, it is common for the patient to have constant tingling in the hands and feet.
Treatment for vitamin B5 deficiency is done with supplementation in most cases . In patients who have absorption problems, it is necessary to apply intramuscular or intravenous injections.
The recommended intake of vitamin B5 for adults is 5mg / d. For children up to 6 months of age, the recommended is 1.7mg / d; for school-age children (7 to 10 years), 4 mg / d is recommended. For pregnant and lactating women, who need a greater quantity of this substance, the recommendation is 6 and 7 mg / d, respectively. Although it is not toxic when ingested in large quantities, some studies show that high doses can trigger diarrhea.
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What is Niacin for
Niacin, also known as vitamin B3, performs functions in the body such as improving blood circulation, relieving migraines, lowering cholesterol and improving control of diabetes.
This vitamin can be found in foods such as meat, chicken, fish, eggs and vegetables, and is also added in products such as wheat flour and corn flour. See the complete list here .
Thus, adequate consumption of niacin is important to maintain the proper functioning of the following functions in the body:
Lower cholesterol levels;
Produce energy for the cells;
Maintain cell health and protect DNA;
Maintain the health of the nervous system;
Maintain the health of the skin, mouth and eyes;
Prevent mouth and throat cancer;
Improve diabetes control;
Improve arthritis symptoms;
Prevent diseases like Alzheimer's, cataracts and atherosclerosis.
Recommended quantity The recommended daily amount of niacin consumption varies according to age, as shown in the following table:
AgeAmount of Niacin 0 to 6 months 2 mg 7 to 12 months 4 mg 1 to 3 years 6 mg 4 to 8 years 8 mg 9 to 13 years 12 mg Men from 14 years 16 mg Women from 14 years 18 mg Pregnant women 18 mg Breastfeeding women 17 mg
Niacin supplements can be used to improve control of high cholesterol according to medical advice, it is important to note that they can cause side effects such as tingling, headache, itching and redness in the skin.
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Foods rich in Vitamin B2
Vitamin B2, which is also called riboflavin, is part of the B complex vitamins and can be found mainly in milk and its derivatives, such as cheeses and yogurts, in addition to also being present in foods such as liver, mushrooms, soy and egg .
This vitamin has benefits for the body such as stimulating blood production, maintaining proper metabolism, promoting growth and preventing problems in the nervous system and vision, such as cataracts.
Amount of vitamin B2 in food The table below shows the main food sources of vitamin B2 and the amount of this vitamin in each 100 g of food.
Thus, as there are several foods rich in vitamin B2 that are easily included in the diet, normally the deficiency of this vitamin is related to cases of anorexia or malnutrition, which are problems where the general food intake is greatly reduced.
Recommended daily amount The vitamin B2 recommendation for healthy adult men is 1.3 mg per day, while for women the amount should be 1.1 mg.
When consumed in smaller quantities or in the face of major health problems such as surgery and burns, the lack of vitamin B2 can cause complications such as sores in the mouth, tired eyesight and decreased growth. See the symptoms of lack of vitamin B2 in the body.
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Thiamine (vitamin B1) fights stress and increases energy
Thiamine (vitamin B1) is classified as one of the B vitamins. All B vitamins are water-soluble, that is, the body does not store them and needs to be replenished daily. Small amounts of Thiamine (vitamin B1) are found in virtually all foods.
However, thiamine (vitamin B1) deficiency is among the most common nutritional deficiencies, because it is fragile and is among the nutrients most prone to destruction by processing. At each step along the way, from storage to cooking, a good part of the content of Thiamine (vitamin B1) in food is lost.
Thiamine function (vitamin B1) Thiamine (vitamin B1) enters the formation of ATP (adenosine triphosphate), a molecule that every cell in the body uses as an energy source. All B vitamins, including B1, help the body convert the carbohydrates ingested into fuel (glucose) for body function. They also help in the metabolism of fats and proteins.
Benefits of Thiamine (vitamin B1) The B-complex vitamins contribute to a healthy liver, and it also benefits the eyes, skin and hair. They are also involved in the proper functioning of the nervous system and are necessary for brain function. Thiamine strengthens the immune system and improves the body's ability to withstand stressful conditions.
Benefits of Thiamine (vitamin B1) in research The lack of thiamine can cause dementia. Researchers have speculated whether thiamine could help with Alzheimer's disease. Oral vitamin B1 seems to improve the cognitive function of these patients, however, the absorption of thiamine is poor in elderly individuals. Further research is needed before thiamine is validated as a treatment for Alzheimer's disease.
Thiamine may be related to heart failure, because these patients take diuretics that increase the excretion of vitamin B1. Some studies suggest that taking thiamine supplements could help.
There is preliminary evidence that indicates the action of thiamine, along with other nutrients, in reducing the risk of developing cataracts. People who eat enough protein and vitamins A, B1, B2 and B3 in the diet are less prone to the problem.
Thiamine deficiency (vitamin B1) Because of the central role of vitamin B1 for energy metabolism, the deficiency of this nutrient impairs almost all important functions in the body. Severe and prolonged vitamin B1 deficiency affects the nervous system, the heart and digestive function, among other areas. Beriberi is a nutritional disease caused by a great deficiency of thiamine in the body, resulting in muscle weakness, gastrointestinal problems, breathing difficulties, loss of sensation in the feet and hands, mental confusion and even paralysis.
Dietary sources of Thiamine (vitamin B1) Most foods contain small amounts of thiamine. The best sources are animal foods, such as beef, poultry, pork and organs, such as liver and heart.
Other good dietary sources include: legumes (beans, chickpeas, lentils, peas, peanuts), whole grains, wheat germ, oilseeds (mainly sunflower and flaxseed), molasses and brewer's yeast.
Among the vegetables are asparagus, broccoli, onions, zucchini, carrots, kale, tomatoes, green peas, beets, Brussels sprouts, spinach, eggplant, lettuce and mushrooms.
Recommended daily amount If you eat a portion of legumes and a portion of seeds, you will have half the daily recommendation (RDA) for vitamin B1. Add a serving of animal protein and complete your daily requirement. The RDA for adults is 1.2 mg and for children (9 to 13 years) it is 0.9 mg. For pregnant or lactating women the RDA is 1.4 mg.
Thiamine deficiency in bariatric surgery patients One of the most serious forms of nutritional deficiency in patients undergoing bariatric surgery is thiamine deficiency. This may occur due to reduced hydrochloric acid production, restricted food intake, frequent vomiting and rapid weight loss. To this is added the deficiency of other B vitamins, such as B12 and folate, very common in these patients.
The B vitamins work as a team to provide the cells with the necessary energy. When there is a deficiency in any component of the group, particularly folate and B12, the absorption of vitamin B1 is compromised. On the other hand, a severe vitamin B1 deficiency can lead to diarrhea, compromising the absorption of other B complex nutrients.
What hinders the absorption of Thiamine People with heart failure, gastrointestinal disease and diabetes are at increased risk of vitamin B1 deficiency, and in these cases it is very important to restore normal levels to prevent complications from these diseases.
Elderly people have a higher risk of deficiency, due to a reduction in the ability to absorb vitamin B1 from the food they eat. Some drugs for cardiac use can affect the absorption of B1 or can accelerate its elimination, such as digoxin and diuretics. Excess coffee, cigarettes and antacids interfere with the absorption of the vitamin.
Alcohol The most important and well-known inhibitor of vitamin B1 absorption is the abuse of alcoholic beverages. Alcoholics spend more vitamin B1 in the alcohol detoxification process, eat less vitamin-rich foods due to poor eating habits, have problems absorbing vitamin B1 in the intestine and lose it more through urine.
Side effects and risks of Thiamine There are no reports of toxicity related to vitamin B1 intake. When the vitamin supply exceeds the RDA, the excess is simply eliminated through the urine. Reflecting the lack of evidence of toxicity, the National Academy of Sciences did not set an upper intake limit for vitamin B1.
Doses of 100 to 300 mg are often taken on medical advice, and thiamine is safe even at these doses. It is important to remember that taking any of the B complex vitamins over a long period of time can result in an imbalance of other B complex components. For this reason, it is important to associate the use of a B complex including all the B family vitamins. .
