I wonder if you have noticed? People all over the world are short of VB ......Is it because of a change in diet? Or do humans themselves need a lot of VB?
Due to the lack of VB, the diseases I have received so far are...Acne, long-term acne, roughness, mouth ulcers, gingivitis, decreased saliva, and even the numbness in the feet before seems to be something similar to neuritis, these diseases have been recommended by the doctor to improve after taking VB, but because I don't want to insist on taking medicine, I want to change my diet to improve, look at the ingredients rich in VB seem to eat a lot, why is there always a shortage of VB!!
Yes, B vitamins are the most common nutrient that people around the world are deficient in. That's because as long as you are deficient in the B-B family (B1, B2, B3, B5, B6, B7, B9, B12), any of them is called B-deficient.
So, of course, the number of people who lack vitamin B will be the most! Which is the probability that the lights in series or in parallel will not be lit?
There are two main reasons why B vitamins are susceptible to deficiency:
1. Water-soluble vitamins are highly dependent on daily diet
This principle is similar to vitamin C, because water-soluble vitamins are very little stored in the body, and even if they are supplemented at a time, they will be quickly excreted in the urine. Therefore, the adequacy of vitamin B is very dependent on the high quality of the daily diet, and I think everyone knows that "a good diet is easy for a while, but it is difficult for a lifetime".
2. The special role of vitamin B group:
To know why they are lacking, you first need to know what they are doing in the body. Water-soluble vitamins act as cofactors for enzymes in the body, directly affecting the activity of enzymes. We all know that enzymes are important transforming substances for the regulation of biochemical reactions in the body, and their consumption is greatly affected by daily diet, physical strength, emotion, and stress response.
Therefore, we will find that we are particularly prone to ulcers and other problems when we have irregular lifestyles, unbalanced diet, fatigue, tension, and stress. This is because such irregular diet and rest, or emotional stress increases the body's oxidative stress response, and therefore, our body needs more enzymes and consumes more water-soluble vitamins, so the final result is that this part of the vitamin ** is not available.
In addition, vitamin deficiencies may also be caused by reduced digestion and absorption due to aging, Chinese cooking methods such as frying, grilling, frying, unbalanced diet, excessive** or specific eating habits, etc.
So, everyone will have some kind of vitamin B deficiency problem to a greater or lesser extent.
Let's talk about the role of various vitamin B and the food of **
B1 Thiamine:
The role is to participate in energy metabolism. Therefore, people who consume more energy will need more B1, such as people who exercise regularly or are in a state of high stress, are more likely to be deficient in B1.
B1 is very extensive: there are many offal, whole grains, legumes, nuts; However, there are many refined products in modern life, so the above foods are rarely eaten. Moreover, people who finally eat cereals, white noodles, and white rice are easily deficient in B1.
B2 riboflavin:
It is an important electron-transporting substance in the biological oxidation process. It is also positively correlated with energy intake and stress, and is widely found in: animal foods, mushrooms, eggs, milk, and less plant-based foods.
Milk is better than B2**, but B2 is easily damaged by ultraviolet rays, so it is not recommended to buy transparent packaging dairy products. Vegans should also be aware of B2 supplementation.
B3 Niacin: It is an important hydrogen transmitter in glycolysis and tricarboxylic acid cycle in the body. So it is also related to the energy metabolism tree and the oxidation process. Niacin is widely found in foods, such as: offal, lean meat, tea, peanuts; However, there are not many of them, so food diversity is particularly important to ensure that these vitamins are low but widely available.
B5 Pantothenic Acid: Pantothenic acid is a coenzyme component involved in energy metabolism and intrahepatic biotransformation. Pantothenic acid is widely found in food and is rarely deficient. So if all B vitamins are connected in parallel, pantothenic acid must be the brightest light.
B6 pyridoxaldehyde series:
It is a coenzyme of a large number of enzymes, and the important one is an enzyme that catalyzes the breakdown of homocysteine into cysteine. Found in animal foods and foods such as legumes, nuts, whole grains, etc., it is also a vitamin that is easily deficient in a refined grain diet.
Therefore, we often educate everyone not to eat fine staple foods, definitely not only because of the glycemic index or gaining weight, but also because of vitamin B.
B7 Biotin:
It is an important coenzyme for fat and carbohydrate metabolism, and is involved in cell signal transduction and gene expression. Biotin is also widely found in all kinds of foods, and probiotics in the intestine are also synthesized, so it is rarely deficient. But for people who take antibiotics for a long time, there is a risk of biotin deficiency because probiotics will kill a lot.
B9 folic acid: involved in the process of nucleic acid synthesis in the body, but also involved in the metabolism of homocysteine. A lot of food, especially green leafy vegetables, can also be synthesized by intestinal bacteria, so it is not easy to be deficient. Pregnant women need supplementation because the fetus needs a large amount of folic acid to assist in the synthesis of nucleic acids, so additional folic acid supplementation may be required.
B12 cobalamin:
Similar to B9, it is involved in nucleic acid metabolism and homocysteine metabolism. Found only in animal foods, abundant in yeast and liver, it is also the most common vitamin for vegetarians to be deficient and often requires oral supplements to balance.
Because of the special metabolic pathway of vitamin B12, which needs to use the internal factor secreted by the stomach to be absorbed and utilized, patients with long-term gastric disease or gastrectomy are also prone to lack of B12 due to poor absorption.
In addition to the above traditional B group, it is easy to ignore the two advanced B vitamins choline and inositol, which are very important for the body's metabolism, important for modern people, and essential nutrients for the formation of healthy cell membranes and participate in metabolism. There are also studies that show that inositol and choline can exert a better synergistic effect when supplemented together, and also play an important role in preventing hair loss and promoting healthy hair growth.
To sum up, vitamin B almost covers all important reactions such as energy metabolism, biological oxidation, hydrogen transfer, and one-carbon units in the body, and when you are stressed, drinking, and exercising, the body's consumption of vitamin B will be faster and the demand will be more.
So how do you properly supplement with B vitamins?
1) If you want to eat enough vitamin B, the biggest requirement is to have a diversified diet, and the staple food can not only be refined grains, but also eat more coarse grains, and it is meat and vegetables, which is almost impossible for modern people.
You can bring some internal organs from time to time, such as liver and kidney, etc., and pay attention to it once a week, which is very effective. Vegetarian dishes must also include all kinds of beans, nuts, seeds and other foods that are not usually eaten, and eating enough 5 foods a day is already the minimum requirement, so the requirements are really high.
2) Scientifically supplement compound B dietary supplements, but it is recommended to take compound supplements, unless you are diagnosed by a doctor to be seriously deficient in some, it is never recommended to supplement alone. Vitamin supplementation alone is more common for protection against health problems.
The dose will be much higher than the dietary level.
Vitamin supplements are not as casual as people used to think, and epidemiological studies have shown that vitamin B6 supplementation alone [1] in smokers increases the risk of dangerous conditions.
Therefore, if you want to supplement, you should eat a multivitamin, because the dosage of a general multivitamin is not too high, and it is similar to what can be taken in a balanced diet: it includes a B-complex vitamin, or a supplement combined with other water-soluble vitamins, which is more appropriate.