In the previous article, we discussed 8 mandatory tests that every health-conscious person should take annually to keep a finger on the pulse (read Analyzes. Which, how often and what for?). But these analyzes are not the only ones in which indications need to be monitored, just the priority ones.
Today we would like to bring up the topic of the B Group vitamins. The analyzes for B Group vitamins people most often neglect. Perhaps, because the majority of people are not aware of what functions these vitamins carry and why it is important to maintain a balance.
Let's first figure out what are these vitamins responsible for:
- thiamine (В1) – takes part in digestion, helps to assimilate proteins, fats and carbohydrates;
- riboflavin (В2) – improves metabolic processes, vision and skin, synthesizes hemoglobin;
- nicotinic acid (В3) – affects the metabolism of proteins, fats and carbohydrates, releases energy from them, improves the condition of liver and the central nervous system;
- pantothenic acid (В5) – synthesizes “good” cholesterol in the body; affects the regeneration process and controls weight;
- pyridoxine (В6) – regulates the activity of the nervous system, regenerates erythrocytes, helps to form antibodies;
- folic acid (В9) – is essential for the growth and development of the immune and circulatory systems;
- cyanocobalamin (В12) – supports the development and work of the central nervous system, participates in the hematopoietic system.
It is important to maintain a harmonious balance of the B Group vitamins. Hypovitaminosis is not good but unfortunately it is quite common.
HOW TO FIND OUT THAT YOU HAVE A DEFICIENCY OF THE B GROUP VITAMINS?
- Severe dry skin;
- Lips peeling;
- Cracks in the corners of the mouth;
- Skin rash;
- Tingling in the limbs;
- Regular tiredness;
- Depression and various emotional disorders.
The general lack of vitamins of the entire group is most often caused by malnutrition. If only some of the biomarkers show a deficiency, this can be corrected by including in the diet foods that contain the necessary micronutrient.
What foods contain vitamins:
- B1 - lean meat, liver and kidneys, cereals (buckwheat, oatmeal, rye bread);
- В2 - liver and kidney, hard cheeses, eggs, dairy products, almonds, apples, vegetables (tomatoes, cabbage, fresh peas, green beans);
- В3 - liver and kidneys, eggs, bread, brewer's yeast, mushrooms, cereals (oat, corn and wheat);
- В5 - brewer's and baker's yeast, yolk, greens, cereals (oat, corn and barley), dairy products;
- В6 - meat, liver, yolk, dairy products, yeast, legumes;
- В9 - greens and green vegetables;
- В12 - poultry, fish, meat, dairy products.