VITAMIN B

Vitamin B and Risk of Stroke 

In addition to its role in maintaining a healthy metabolism, skin, and hair, vitamin B has also been associated with a lower risk of stroke. Stroke is a condition in which the blood clot so that blood flow is not flowing to the brain, or the rupture of blood vessels in the brain. A review of randomized clinical trials which lasted for 6 months showed that taking vitamin B supplements may lower the risk of stroke by as much as 7 percent in participants 54 913 people. The study was authored by Xu Yuming and other researchers from Zhengzhow, China and published September 18, 2013 in the clinical journal, Neurology. But before taking vitamin B supplements, consult your physician first. 

Vitamin B1 (Thiamine) 

Vitamin B1 helps break down carbohydrates into sugar. Vitamin B1 is found in the cereals wheat, yeast, grains and nuts, and meat. Vitamin B1 deficiency causes beriberi, a disease which affects the function of the heart, digestive system, and nervous system. Beriberi was found in patients who are malnourished, and also on those who are addicted to drinking alcoholic beverages. Recommended daily dose of vitamin B1 (thiamine) that should be met is 1.1 milligrams for women aged 18 years and over, 1.4 mg for those who are pregnant, and 1.5 mg while breastfeeding. While the recommended daily dose of vitamin B1 in men aged 14 years and over was 1.2 mg per day (according to the National Institutes of Health). 

Vitamin B2 (Riboflavin) 

Vitamin B2 also known as riboflavin. Riboflavin helps the body break down and use carbohydrates, fats and proteins in food. This vitamin also works to keep the skin, intestinal lining, and blood cells to stay healthy. Riboflavin is believed to increase energy, boost the immune system, treat acne, muscle cramps and carpal tunnel syndrome. In addition, riboflavin is also potentially help prevent headaches, migraines, and cataracts. Daily consumption of the recommended Vitamin B2 is 1.3 milligrams (mg) per day for men, and 1.1 mg a day for women. Pregnant women need more, ie, 1.4 mg, and for breastfeeding mothers is 1.6 mg daily. Vitamin B2 can be obtained from natural sources such as nuts, green vegetables, meat and dairy products. 

Vitamin B3 (Niacin) 

Vitamin B3 also known as niacin. This vitamin is needed to break down food into energy. Deficiency of niacin can cause disorders known as pellagra (a vitamin deficiency disease). Pellagra symptoms typically include diarrhea, inflammation of the mucous membranes, as well as dementia. One of the benefits of vitamin B3 may help control high cholesterol levels. Women aged 14 years and above require about 14 mg per day, whereas in men as much as 16 mg. Legumes and nuts are good sources of this vitamin in addition to milk, fish, and lean meats.

Vitamin B5 (pantothenic acid) 

Vitamin B5 is needed by many chemical reactions that occur in cells of the human body every day, including breaking down carbohydrates and fats into energy. Vitamin B5 is also needed by the body to produce hormones and to growth. According to the Food and Nutrition Board of the Institute of Medicine, the daily intake of vitamin B5 is needed is 5 mg per day for people aged 14 years and over. Vitamin B5 can be found in vegetables including cabbage family such as broccoli and kale, as well as avocados. In addition, whole grain cereals, potatoes, and milk also are good sources of this vitamin. 

Vitamin B6 (pyridoxine) 

Water-soluble vitamins include vitamin B complex group. Vitamin B6 is a vitamin that is important because it is involved with more than 100 enzyme reactions in the body. This vitamin can help the body metabolize amino acids derived from food and forming red blood cells new. Based by a clinical study, Vitamin B6, potentially lowering the risk of heart disease and stroke. Deficiency of this vitamin can lead to anemia, rash, depression, and confusion. The daily intake of vitamin B6 is 1.3 mg is recommended for adults up to 50 years and over. Adolescents and pregnant or lactating women require about 2 mg of vitamin B6 daily. Food sources of vitamin B6 are potatoes, fruits (except oranges), poultry, fish, and meat. 

Vitamin B7 (Biotin) 

Vitamin B7 is also known as biotin or vitamin H. This vitamin plays a major role on the biochemical reactions in the body such as metabolism of carbohydrates, fats, and proteins, the breakdown of complex compounds into simpler molecules are then accompanied by the release of energy. Biotin can help lower blood sugar levels and strengthen nails and hair. Lack of vitamin B7 can cause a variety of physiological disorders and other health problems such as dermatitis, anemia, hair loss, and depression. According to RDA, daily intake of biotin is 30 to 100 micrograms. This amount can be increased to 2500 micrograms per day for troubleshooting damaged nails and hair, and is also used to lower blood sugar levels. Vitamin B7 sources are meats, bananas, and egg yolks. In addition, biotin can also be obtained from wheat, yeast, and nuts. 

Vitamin B9 (Folic Acid) 

Vitamin B9 or folic acid plays in preventing neural tube birth defects (brain and spinal cord) in infants and healthy growth. According to the National Institutes of Health, adults need at least 400 micrograms (mcg) per day of vitamin B9. While the daily intake of vitamin B9 recommended in nursing mothers and pregnant women respectively is 500 mcg and 600 mcg. Sources of folic acid can be found in dark green leafy vegetables and asparagus. In addition, citrus, nuts, and seeds are also rich in folate. 

Vitamin B12 (cobalamin) 

Vitamin B12 is central to form red blood cells and maintaining the health of nerve cells in the body. Vitamin B12 deficiency can cause anemia. In addition, vitamin B12 deficiency also damages the nervous system, causing depression, confusion, and dementia. Symptoms of vitamin B12 deficiency can include weakness, fatigue, constipation, weight loss, and loss of appetite. Daily intake of vitamin B12 is recommended in adults is 2.4 micrograms (mcg). Whereas in adolescents and pregnant or lactating women is 2.6 to 2.8 mcg per day. Vitamin B12 is not found in sources derived from plants. For this reason, vegetarians may have difficulty sufficient vitamin B12 each day from natural sources of vitamin B12 is only found in animal products such as milk, fish, meat, beef liver, and shellfish. Therefore, to meet the needs of vitamin B12, vegetarians are encouraged to take supplements B.