Discover the B Vitamins: Essential for Body and Mind

B vitamins are water-soluble, meaning any excess is excreted, eliminating risk of toxicity. The B vitamin complex is present together in food, and while they are chemically distinct, their physiological activities are similar and interconnected. For instance, the ability to produce energy from glucose requires the presence of several B vitamins. Additionally, to produce serotonin in the brain, we need the amino acid tryptophan and vitamin B6, but the activity of the vitamin only occurs in the presence of vitamin B2.

Each of the B vitamins plays an important role in the activity of various enzymes. They are involved in the metabolism of carbohydrates, fats, and proteins through their digestion and the generation of energy from them. Additionally, the vitamins participate in the creation of DNA.

In this article and the ones to follow, we will go into detail about each of the B vitamins separately—their importance and the foods in which they are found.

Vitamin B1 – Thiamine

Its main role is in producing energy from carbohydrates. It is found in high concentrations mainly in the brain, which needs glucose, as well as in the voluntary muscles, liver, and kidneys.

There is a disease called "Beriberi," which appears when there is a deficiency of vitamin B1 in the body. It manifests in leg pain and loss of sensation and sensitivity.

Certain foods destroy the vitamin, such as caffeine, found in coffee, black tea, cola, and similar beverages.

Sources of the vitamin in food include whole grains like chickpeas, lentils, and beans, as well as beef.

Symptoms of a vitamin deficiency include fatigue, irritability, lack of concentration, loss of appetite, and sleep disorders.

Vitamin B2 – Riboflavin

The primary role of vitamin B2 is the metabolism of proteins. Hence, the vitamin is very important during adolescence. Additionally, it aids in the creation and activity of liver enzymes, growth and development, and is crucial for skin health and the prevention of mouth and lip sores. Severe deficiency leads to cracks at the corners of the mouth and cracks in the lips. The vitamin is also useful for treating migraines.

Food sources: Vitamin B2 is found in whole grains, green vegetables, sprouts, egg yolk, and mushrooms.

In future articles, we will explain about additional vitamins from the B family.

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