B vitamins are essential for physical, mental and emotional health.

You may have heard about some foods that contain vitamin B and/or benefits that this type of vitamin offers the body. However, you may not know the full importance of B vitamins for human physical, mental and emotional health.

Complex B is an important set of water-soluble vitamins that have potent actions in the context of the metabolism of organic cells, according to Eliane Petean Arena, cellular nutritionist, specialist in Clinical Nutrition, Public Health, Hospital Administration and Functional Foods and Nutrigenomics, and director of Clinic Center for Cellular Nutrition.

“In addition to the numerous functions they have throughout the body, the B vitamins are considered to be largely responsible for the emotional and mental health of the human being. Important allies of man, B vitamins help maintain the health of nerves, bones, skin, muscles, eyes, hair, liver and gastrointestinal tract. On top of all that, these vitamins are also involved with the production of energy for the body as they are essential nutrients that help convert the food we eat into fuel. With this important role, the so-called B-complex vitamins can be useful in cases of depression and neurological diseases”, highlights the cellular nutritionist.

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Among the many foods that are rich in vitamin B, Eliane cites:

• Banana;
• Potato;
• Lentil;
• Olive oil;
• Tuna;
• Liver;
• yeast;
• Molasses;
• Peru.

“It is important to remember that the human body is not able to reserve vitamin B. Therefore, we must eat daily, whether from natural sources or supplementation in cases advised by health professionals”, explains Eliane.

“Hypovitaminosis or avitaminosis is the lack of vitamins in the human body, and this deficiency can result from several factors, such as inadequate or incomplete diet, organic deficiency in the absorption of this nutrient, use of some medications or the presence of diseases that impair vitamin levels. ”, adds the cellular nutritionist.

B complex vitamins

Knowing the importance of vitamin B in the body, below you can see the specific benefits of each vitamin in this group, in which foods you can find it, and what are the signs of its deficiency.

B1 (Thiamine)

According to Eliane, vitamin B1 was the first of the B complex to be isolated. Known for its water solubility, it is also called Thiamine, which is its chemical name.

Benefits: “B1 is the well-known anti-stress vitamin, thanks to its great ability to protect the human immune system. This nutrient is very important in the body’s reactions that utilize the roles of enzymes. In addition, vitamin B 1 is a powerful pain reliever, also acting on the metabolism of ingested carbohydrates and fats. Essential for the body’s energy release process, it is also an appetite stabilizer, helping cell growth,” says Eliane. According to the cellular nutritionist, when used therapeutically, vitamin B1 acts efficiently in the treatment of some ailments, such as: alcoholism, anxiety, arteriosclerosis, depression, insomnia, among others, also contributing to good mood.

Where to find it: Beans, meats (chicken, fish), egg yolks, seafood, brewer’s yeast and barley, cereals, lentils, liver, milk, nuts, dark green leafy vegetables, soy and yeast.

Vitamin B2 (Riboflavone)

Eliane explains that Vitamin B2 plays an important role in the production of red blood cells, elements responsible for transporting oxygen throughout the body. And that the use of this vitamin by the body is altered by human exposure to light, antibiotics and alcohol.

Benefits: “Vitamin B2 has a function that is considered to be the main one: it fights free radicals, that is, it has an antioxidant role, which helps to prevent premature aging. It participates in the metabolism of carbohydrates and lipids (fat), in addition to activating vitamin B6 and folic acid, which are important adjuvants to inhibit the development of heart disease”, highlights the cellular nutritionist.

Where to find it: cow’s milk and its derivatives, soy, leaner meats, eggs, leafy vegetables, offal.

Vitamin B3 (Niacin)

It is necessary for the body to use carbohydrates, lipids and proteins.

Benefits: helps to reduce cholesterol and assist in the production of stomach acids, responsible for digestion. One of the main therapeutic uses of vitamin B3 is to increase HDL cholesterol (the good cholesterol), according to Elaine.

Where to find lean beef, liver, poultry, fish, peanuts, eggs, milk, mushrooms, rice, wheat, corn.

Vitamin B5 (Pantothenic Acid)

Also known as Pantothenic Acid, it is found in almost all foods, according to Eliane.

Benefits: it has great responsibility for the production of sex hormones and the control of stress, in addition to helping to break down ingested fats and carbohydrates for transformation into energy. It still has the ability to reduce early signs of aging and acts on immune cells”, explains the nutritionist.

Where to find it: avocado, yogurt, eggs, beef and chicken, vegetables, lentils.

Vitamin B6 (Pyridoxine)

Vitamin B6 is an important nutrient for achieving healthy sleep and mood.

Benefits: helps in the production of serotonin, melatonin and noropinephrine, thus being an important nutrient for sleep and good mood. “B6 regulates the action of hormones, helps in the organic use of other vitamins and acts in the synthesis of neurotransmitters. It also promotes the formation of red blood cells, fights arteriosclerosis and reduces the symptoms of premenstrual tension. In some studies, it has already been mentioned that B6 helps reduce diseases such as rheumatoid arthritis”, highlights the nutritionist.

Where to find it: sunflower seeds, cheese, rice, carrots, chicken, tuna.

Vitamin B7 (Biotin)

It is known as the beauty vitamin, as this nutrient acts deeply in matters related to the health of hair, skin and nails.

Benefits: “important to help control blood glucose levels, this B vitamin is especially important during pregnancy, as its presence is essential for the normal growth of the baby. It is also considered as a catalyst to control a series of metabolic reactions that provide energy to the body from the transformation of important components such as fats, proteins and carbohydrates. These processes are essential for the human body to carry out routine daily work, staying in good shape and maintaining the health of the connective tissues”, explains Eliane. “B7 ensures the proper functioning of the heart, relieving it of most deficiencies. It also helps in lowering the cholesterol level of the human body and is a great associate in the treatment of alopecia, Parkinson’s disease, Rett syndrome and vaginal candidiasis,” she adds.

Where to find it: chicken meat, fish, potatoes, cauliflower, egg yolks, nuts, liver, barley.

Vitamin B9 (Folic Acid)

“Vitamin B9 is also known as Folic Acid, so it should be noted that the so-called folate is found naturally in food, while Folic Acid is the synthetic form of folate. Folic Acid is, then, the synthetic form of Vitamin B9, used in supplements and foods such as cereals and fortified bread”, explains Eliane.

Benefits: “Participates in the synthesis of genetic material and organic metabolism. It helps in the process of formation and maturation of red blood cells and leukocytes in the bone marrow; it acts in the fight against arteriosclerosis and prevents memory loss. For pregnant women, this vitamin is very important, as it helps the healthy growth of the fetus, preventing the onset of neurological birth defects”, explains Eliane.

Where to find it: dark green leafy vegetables, liver, lean meats, potatoes, whole wheat bread, beans.

Vitamin B12 (Cobalamin)

Vitamin B12 is also called Cobalamin and can be found in many foods commonly consumed on a daily basis.

Benefits: “Together with B9, it works in the production of red blood cells and helps iron create hemoglobin, which is the protein that carries oxygen to the body. It has a fundamental role in cell metabolism, mainly in the gastrointestinal tract, nervous tissue and bone marrow”, highlights Eliane.

Where to find: meats, milk, cheeses, eggs and supplements.

Eliane points out that the B12 found in algae and fermented foods is different from the modality necessary for human metabolism.

Vitamin B complex deficiency

Below you know the causes and main symptoms of the lack of each type of vitamin B:

Vitamin B1 Deficiency

Eliane explains that the organic deficiency of vitamin B1 can happen either due to the absence of its food sources in the daily diet, as well as the process of industrialization of food. “For example, rice milling is a process used to extract its husk and with that, all the vitamins present in this food are lost.”

Another problem that triggers this lack in the body, according to the nutritionist, is the reduction in the absorption of this vitamin by the body itself or the excessive increase in its need. “When a person suffers from chronic diarrhea, they can lose these vitamins and diseases such as hyperthyroidism, frequent cases of fever, alcoholism and even pregnancy can be situations that lead to a lack of vitamin B1 in the body”, she says.

Finally, the use of some medications also helps to reduce the levels of vitamin B1 in the body.

According to Eliane, nutritional deficiency of vitamin B1 can cause:

• Irritability;
• Mental confusion and memory problems;
• Muscle weakness;
• Lack of energy and even depression.

“The disease known as beriberi is caused by the extreme absence of this vitamin in the body, with acute symptoms of weakness in the legs, difficulty walking and changes in the sensitivity of the skin”, adds the nutritionist.

Vitamin B2 Deficiency

Eliane explains that vitamin B2 deficiency is rare, but the lack of this nutrient can be associated with alcoholism, liver disease or chronic diarrhea.

“When the body is deficient in this vitamin, cracks in the mouth and marks on the lips usually appear, and the tongue can also be affected, becoming much more reddish and greasy, in addition to being sensitive. Another symptom resulting from this deficiency is photophobia, an eye complaint caused by exposure to light, caused by the growth of blood vessels in the cornea. In addition to all this, its lack can interfere with iron metabolism, reducing its absorption and causing anemia”, explains the cellular nutritionist.

Vitamin B3 deficiency

“Vitamin B3 deficiency in the body is known as pellagra, a disease very common in places where corn is one of the main sources of food, as this food is…