2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vitamin B-complex is a set of 8 different water-soluble vitamins. It plays an important role in regulating cell metabolism, which is why it is important for energy supply.
Together, different types of vitamin B provide a stronger immune system, better nervous system function and maintenance of metabolism. In addition, they increase cell growth and division in the body.
In most cases, the different vitamins that make up this B-complex are contained in the same foods. Eating a healthy and balanced diet is practically a guarantee of adequate intake of B vitamins.
Due to the many features it has vitamin B-complex, deficit states should not be allowed. The richest in vitamin B-complex are bread and bakery products, as yeast is a very good source of this nutrient.
Beer too, as it is made from brewer's yeast. Other rich sources of this vitamin are potatoes, bananas, lentils, hot peppers, tuna, beans, nuts, eggs, oatmeal, some energy drinks, chicken breasts and tomato juice.
Vitamin B-complex is water-soluble, so it does not accumulate in the body, but is directly discarded if its levels exceed the required amount. Therefore, it is extremely important to have a vitamin B-complex in the menu every day. Otherwise deficiency symptoms will manifest quickly. The daily dose up to the age of 50 is 1.3 mg and up to 1.7 mg from the age of 50.
The dose of vitamin B-complex should be increased to 2 mg per day if you do not take the required 2000 calories daily. The required amount of vitamin should be supplied through a varied diet.
Even those who follow low-carbohydrate diets and those who consume small amounts of products containing yeast can get the necessary vitamins from these foods. In addition, in case of deficiency or inability to take the vitamin through food, there is a wide variety of food supplements, containing vitamin B-complex.
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