Health Benefits Of Vitamin B And Its Deficiency Symptoms

In this article, we will discuss the health benefits of vitamin B and their deficiency symptoms. (1, 2)

Many people suffer from a deficiency of some vitamins without knowing it, as they develop symptoms that are unable to explain the underlying cause.

In this article, we will also give you the natural sources of vitamin B and its deficiency symptoms necessary for the body. (3)

Health benefits of vitamin B

Here are the most important types and benefits of vitamin B group that are necessary for body and health and also its sources and deficiency symptoms:

1. Vitamin B12

Here is an overview of vitamin B12, which is one of the essential B vitamins:

The importance of vitamin B12

Vitamin B12 is responsible for controlling the work of the nervous system in the body. It also has a crucial role in the growth and formation of red blood cells. (4, 5)

Sources of vitamin B12

Vitamin B12 is found primarily in meat and dairy products, so individuals who follow a vegetarian diet are most vulnerable to vitamin B12 deficiency. Among the sources of vitamin B12: (6)

 Eggs.

 Cheese.

 Milk.

 Fish.

 Oysters.

 Liver.

 Red meat.

Symptoms vitamin B12 deficiency

In this case, you may: (789)

Older adults have a higher risk of anemia and confusion.

You are susceptible to some psychological problems, such as dementia, depression, and various behavioral issues.

Among the symptoms of vitamin B12 deficiency are the following:

Head and hand numbness.

Extreme tiredness and fatigue.

General weakness.

Pale color.

Weak vision.

2. Vitamin B6

Here is the health benefits of Vitamin B6, and also its sources and symptoms of deficiency:

The importance of vitamin B6

Vitamin B6 helps the body convert food into energy and enhances the body’s ability to fight infection, while pregnant and breastfeeding women need vitamin B6 to help the brains of fetuses and children develop. (10, 11, 12)

Sources of vitamin B6

Vitamin B6 is present in these natural sources:

Chickpeas.

Tuna.

Salmon.

Whole grains.

Liver.

Minced meat.

Chicken breast.

Watermelon.

Potatoes.

Spinach.

Symptoms of vitamin B6 deficiency?

Deficiency in vitamin B6 can cause anemia and many skin problems, such as rashes or cracks in the area around the mouth. So, here are vitamin B6 deficiency symptoms: (1314)

Depression.

Confusion.

Nausea

Various infections.

Skin rash.

Tongue swelling.

Weak immune system.

3. Vitamin B1 and B2

Here is an overview of the B1 Vitamins B2:

The importance of B1 and B2 vitamins

B1 and B2 vitamins help the body convert food into energy. Vitamin B1 has benefits for the nervous system health, and vitamin B2 helps maintain healthy eyes and vision. (15, 16, 17, 18192021)

Natural sources of B1 and B2 vitamins

Vitamin B1 is what we usually get from breakfast cereals and whole grains, while vitamin B2 is present in: (22)

 Whole grains.

 Low-fat milk.

 Eggs.

 Green leafy vegetables

Symptoms of vitamin B1 and B2 deficiency?

The deficiency of these vitamins is rare and does not pose a problem for most people, as many foods contain vitamins B1 and B2. But those who overindulge in alcohol may suffer from a deficiency in it, and the symptoms of deficiency are: (23, 24)

Confusion.

Cracked skin in the area around the mouth.

4. Vitamin B3

Here is a summary of Vitamin B3:

The importance of vitamin B3

Vitamin B3, called niacin, helps the body convert food into energy, improves digestion, and also boosts appetite. (25)

Sources of vitamin B3

Vitamin B3 can be present in: (2627)

Chicken.

Fish.

Liver.

Red meat.

Whole grains.

Pistachios.

Some nuts and grains.

Symptoms of vitamin B3 deficiency

Vitamin B3 deficiency can cause digestive problems and cramps in the abdominal area. Also, severe deficiency of this vitamin may make you confused. (282930)

So, a deficiency can cause a condition called pellagra, which includes these symptoms:

Rough skin, which turns red and brown due to sunlight.

Bright red tongue.

Vomiting

Constipation or diarrhea.

Aggressive or suicidal behavior.

Hallucinations.

5. Vitamin B9

Here is an overview of vitamin B9, one of the essential B vitamins:

The importance of vitamin B9

This vitamin, also called folic acid, promotes the growth of red blood cells and reduces the risk of fetuses developing birth defects. (31, 32)

Sources of vitamin B9

ٍVitamin B9 are present in: (33)

Meat.

Whole grains.

Citrus fruits.

Fish.

Legumes.

Green leafy vegetables.

Symptoms of vitamin B9 deficiency

Vitamin B9 deficiency puts people at risk of developing diarrhea or anemia, and also pregnant women who suffer from a deficiency in this vitamin may develop their fetuses with birth defects. (34, 35)

Extreme poverty cases also cause the following:

Weakness and fatigue.

Irritability.

Headache.

Heart palpitations.

Shortness of breath.

Mouth ulcers

Change in skin or hair color.

Conclusion

Eating a healthy and balanced diet helps you obtain the health benefits of vitamin B and also reduce the risk of deficiency of various B vitamins. You also have to undergo regular checks to detect any deficiency in the vitamins and minerals necessary to maintain good health.

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