Vitamins are fundamental for the well-being of the human body, thanks to their ability to regulate multiple metabolic functions and intervene as coenzymes. B vitamins are among the most important.
There are different B vitamins: B1, B2, B3, B5, B6, B9, and B12. They perform various functions. They help maintain cell membrane integrity. In addition, they are involved in triglyceride regulation (fats in the blood), DNA and RNA synthesis, growth and development processes, and brain activity. They also participate in energy metabolism. Their presence is therefore fundamental for many physiological processes.
They are water-soluble vitamins (i.e., capable of dissolving in water) that cannot be accumulated. Therefore, they should be introduced every day through food. It is important to follow a varied and balanced diet to ensure an adequate intake.
Vitamin B1 (thiamine) is involved in carbohydrate metabolism and glucose synthesis. B1 satisfies the energy needs of our body, especially muscles and the brain. It is also involved in the transmission of nerve impulses.
Vitamin B2 (riboflavin) is involved in the energy metabolism of carbohydrates, lipids, and proteins. In addition, it is useful in protecting cells from oxidative stress. For this reason, it helps keep the epidermis (i.e., the outer layer of the skin) in good health and supports the visual function.
Vitamin B3 (niacin) also plays an important role in energy metabolic processes, as well as for the functioning of the nervous system. It also keeps the skin healthy.
Vitamin B5 (pantothenic acid) comes into play in the synthesis of various hormones and neurotransmitters. It also takes part in vitamin D synthesis.
Vitamin B6 (pyridoxine) is involved in carbohydrate and lipid (fats) metabolism, and it helps regulate the activity of some hormones. It is also essential for the synthesis of hemoglobin and other proteins, as well as some neurotransmitters.
Vitamin B9 (folate) is important in amino acid synthesis. It takes part in DNA and RNA synthesis, red blood cell production, and tissue growth of the fetus during pregnancy. It also has a fundamental role in psychological functions.
Vitamin B12 (cobalamin), together with B9, controls homocysteine levels (an amino acid which, if present in high quantities, is correlated to cardiovascular risk). Furthermore, B12 is useful in red blood cell formation, and it is essential for the central nervous system.
Given the small amount needed (a daily requirement equal to a few micrograms per day), B vitamins are considered micronutrients like other vitamins and minerals.
FOODS RICH IN GROUP B VITAMINS
They can be found in foods of both animal and vegetable origin, except for vitamin B12 which is essentially contained in those of animal origin (egg yolk, cheeses, and meats, especially offal).
HOW TO CONSUME FOODS CONTAINING GROUP B VITAMINS
Almost all B vitamins are thermolabile, i.e., they are sensitive to temperature, and are degraded during cooking, so their beneficial effects are lost. In general, to assimilate vitamins it is preferable to consume raw foods (especially vegetables) or to use cooking methods that preserve their integrity and bioavailability.
Vitamins B2, B6, and B12 can also be assimilated through cooked foods, as they resist heat. However, being water-soluble, they dissolve in water. For this reason, nutritionists recommend steaming. Light is also the enemy of vitamins (especially B2 and B6). It can degrade if food is not properly stored.
SOURCES
https://www.epicentro.iss.it/vitamine/ (last view 17/03/2022)
https://www.epicentro.iss.it/vitamine/studi (last view 17/03/2022)
http://www.sinu.it/html/pag/10-VITAMINE-2.asp (last view 17/03/2022)
https://ods.od.nih.gov/factsheets/list-VitaminsMinerals/ (last view 17/03/2022)
https://www.nia.nih.gov/health/vitamins-and-minerals (last view 17/03/2022)
