You may often hear vitamin B. The unique thing about vitamin B is that there are many types of B vitamins that are beneficial to the body. Vitamin B1, vitamin B2, vitamin B6 or vitamin B12 may often you hear. Actually, there are 8 types of B vitamins that have different functions. What are the types of B vitamins? How much is needed? What are the benefits to the body? And what sources of food contain B vitamins?
Type of Vitamin B
Vitamin B has 8 types, namely vitamin B1, B2, B3, B5, B6, B7, B9, and B12. Lack of this vitamin can cause various diseases. That’s why the many different multivitamins that are present include variations of some types of vitamin B called vitamin B-complex. Here’s an explanation of the type of vitamin B.
Vitamin B1 (Thiamine)
Function: Changing carbohydrate substances in food to energy.
Requirement: Women 1.1 mg; Male 1.2 mg; Pregnant and lactating women 1.4 mg.
Source: Rice, bread, cereals, wheat flour, seafood such as shrimp, crab or shellfish.
Vitamin B2 (Riboflavin)
Function: Maintain eye health and skin.
Requirement: Women 1.1 mg; Men 1.3 mg; Women breastfeed 1.6 mg.
Source: Milk, cheese, chicken, broccoli, spinach, mushrooms.
Vitamin B3 (Niacin)
Function: For healthy skin, increase appetite, improve digestive system and help convert food into energy.
Requirement: Female 14 mg; Male 16 mg; Pregnant women 18 mg; Women breastfeed 17 mg.
Source: Grains, beans, beef, mushrooms.
Vitamin B5 (Pantothenic Acid)
Function: Together with other types of B vitamins, vitamin B5 is useful in the process of breaking fat, protein, carbohydrates into energy. Another benefit is for the formation of red blood cells and make vitamin D.
Need: Women 4 mg; Men 6 mg; Pregnant women 5 mg; Women breast-feeding 6 mg.
Source: Chicken, sardines, avocado, watermelon.
Vitamin B6 (Pyridoxine)
Function: Required in the process of amino acids and fats.
Need: Women 1.3 mg; Men 1.3 mg; Pregnant women 1.9 mg; Women breastfeed 2 mg. Most consumption of vitamin B6 with consumption of more than 50 mg per day can cause permanent nerve damage.
Source: Poultry meat, fish, beef, potatoes, tomatoes, bananas, purple fruit and green vegetables.
Vitamin B7 (Biotin)
Function: Helps in the process of breaking fat, protein into energy to be used by the body.
Need: Women 25 mkg; Male 30 mkg; Pregnant women 30 mkg; Women breastfeed 35 mkg.
Source: Salmon meat, eggs, milk, cereals, bananas and peanuts.
Vitamin B9 (Folate)
Function: It is in charge that cells in the body develop properly, form red blood cells and prevent nerve damage to the fetus.
Requirement: Women 400 mkg; Male 400 mkg; Pregnant women 600 mkg; Women breastfeed 500 mkg. Excessive vitamin B12 will cause vitamin B12 deficiency.
Source: Milk and dairy products, beets, liver, melon and green leafy vegetables.
Vitamin B12 (Kobalamin)
Function: Turn carbohydrates, proteins and fats into energy, keep red blood cells healthy, protect nerve cells, prevent heart disease, and prevent brain shrinkage that can cause memory to decline.
Requirement: Women 2.4 mkg; Male 2.4 mkg; 2.6 mkg pregnant women; Women breastfeed 2.8 mkg.
Source: Beef, fish meat, liver, eggs, milk, soybeans and seaweed.
Yes, vitamin B is a lot of benefits. Especially for pregnant and lactating mothers, should always keep the B vitamins quite fulfilled in the daily diet. For everyone, vitamin B is very supportive of the fulfillment of good nutrition.
Processing Vitamin B
In processing or if must go through the cooking process, should not be boiled. It is recommended to process using microwave or by steaming. This is because vitamin B is easily soluble in water and easily damaged when heated. Instead, store the source of vitamin B food in a cold state in the fridge to keep this vitamin maintained.
Although the amount needed by the body is not too much, but B vitamins that have a variety of types of beneficial for the body, especially in helping the body get energy. By knowing the various types with different benefits, you can strive for the body’s need for vitamin B remains met.