2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vitamin B10 or Paraaminobenzoic acid is an unpopular but very important vitamin. Vitamin B10 is often referred to as the "vitamin in vitamin" because it promotes the formation of folic acid. This vitamin is one of the youngest members of the B-complex family and is sometimes still classified as a vitamin-like substance.
B10 is a water-soluble vitamin that breaks down under the influence of high temperature. Paraaminobenzoic acid has been known since 1863, but the properties of this vitamin were discovered in the first half of the 20th century.
One of the most important functions of B10 is that it supports the work of other vitamins, both the formation of folic acid and the absorption of vitamin B5, increasing the effectiveness of vitamin C and other B vitamins.
In addition to this vitamin B10 is a powerful antioxidant that has many important functions that support healthy skin, protecting it from sunburn and reducing the appearance of wrinkles. Vitamin B10 affects hair growth and protects it from early graying.
Thanks to the above advantages, this water-soluble vitamin is a major component in the production of many cosmetic products - sunscreens, shampoos and conditioners, lotions. Paraaminobenzoic acid lotions for tanning have a protective effect against harmful UV rays.
Vitamin B10 actively participates in the absorption of proteins, in the metabolism of iron and the formation of erythrocytes. It has the ability to improve the synthesis of folic acid and the absorption of pantothenic acid.
Sources of vitamin B10
Vitamin B10 is synthesized in our body, but it is good to get it through food. The best natural sources of B10 are liver, brewer's yeast, kidneys, cereals, rice, bran, wheat germ, molasses, potatoes, dairy products, fish and nuts. Paraaminobenzoic acid in the body and products can be destroyed by sulfamide drugs, culinary processing of food, alcohol, estrogens.
Dosage of vitamin B10
The quantities vitamin B10 are measured in milligrams (mg). There is no specific and exact required daily dose of B10, but it is assumed to be between 2-4 mg. B-complex preparations and high-quality multivitamins contain between 30 and 100 mg. They are also available as a supplement available in B-complex capsules in doses of 30 to 1000 mg, plain and sustained release. Usually the intake of B10 is 30-100 mg three times a day.
Benefits of vitamin B10
Vitamin B10 acts as a coenzyme in the breakdown and utilization of proteins. As a result, the work of the digestive system improves. The work of Paraaminobenzoic acid in the formation of red blood cells (erythrocytes) is also important.
Vitamin B10 is known for its ability to preserve the natural color of hair for longer. Its action prevents the early appearance of white hair and gray hair. Additionally, it manages to improve the growth of your hair.
It is claimed that the combination of folic acid and paraaminobenzoic acid can help restore the natural color of gray hair. Evidence for this is currently only available in animals, but you are unlikely to be harmed if you test the combination instead of hair dye. For this purpose, you can take 1000 mg daily, six days a week.
Another beneficial property of vitamin B10 is its ability to relieve burn pain. It additionally keeps the skin healthy and smooth and slows down the appearance of wrinkles. For people who use penicillin, it is recommended to increase the intake of paraaminobenzoic acid from natural foods and supplements.
B10 deficiency
The most common manifestation of deficiency of vitamin B10 is eczema. With paraaminobenzoic acid deficiency, premature graying of the hair and skin eczema may occur. Symptoms of a deficiency of this substance include fatigue, depression, and some digestive disorders. It is important to note that such indications may be a signal of a deficiency of some other B-complex vitamins, especially folic acid.
Vitamin B10 overdose
There are no data on the toxic effects of vitamin B10 overdose, but it is not recommended to take large doses of the vitamin for a long time. Symptoms of excessive use of paraaminobenzoic acid include nausea and vomiting, diarrhea, and other gastrointestinal problems.
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Vitamin B-complex
The organic nature of all types of vitamins makes them an indispensable ingredient for a full human life. Vitamins are not produced and synthesized in the human body, which is of great importance and should focus on their supply. Vitamin B-complex contains all important vitamins from this group in an optimal amount.
From Which Foods To Get Vitamin C
Vitamin C helps the body to absorb iron, maintain healthy tissues and a strong immune system. He is a strong ally in our attempts to avoid the common cold. The recommended daily dose of vitamin C for men is 90 g, for women is 75 g and for children is 50 mg.
Vitamin C
Due to its widespread use as a dietary supplement, Vitamin C is extremely well known to the general public, compared to other nutrients. It is also the first thing we reach for in the treatment of colds and flu. Vitamin C , also called ascorbic acid, dissolves in water nutrients that are easily excreted when not needed.
Vitamin B1 - Thiamine
Vitamin B1 , also called thiamine, is a member of the vitamin B family and is best known for its role in preventing nutrient-deficient beriberi. Beri-beri disease literally means "weakness" and was widespread (especially in some parts of Asia) in the late 19th and early 20th centuries.
Eat Fresh Sprats For Vitamin A And Horse Mackerel For Vitamin D
Very often, when we are going to cook fish, we go to the nearest grocery store and buy frozen fish. Yes, it is much faster and more convenient! But like most frozen products / fruits, vegetables /, fish is much more useful fresh than in the frozen version.
