Vitamin B and Consumption Needs for Our Bodies

October 13, 2011

Healthy Life

Thiamin Vitamin B1

Consumption needs (RDA) for thiamin is 0.5 mg/1000 kcal per day. It is estimated that the average food consumption per day is about 2000 kcal / person, so the RDA for thiamin about 1 mg per day. A balanced diet will provide enough thiamin. People who fast or go on a diet should ensure that they receive the same amount of thiamin in 2000 kkalori food.

Vitamin B and Consumption Needs

Vitamin B and Consumption Needs

The main sources of Thiamin is widely available on the Meat of swine, yeast, liver, sunflower seeds, some rice, grains, peas, watermelon, oysters, oatmeal and wheat flour.

Thiamin functions are part of the TPP, which is a coenzyme needed for energy metabolism. Nervous system and muscles depends on thiamin.

Beriberi can occur due to thiamin deficiency in the long run. This disease was first discovered in the Far East during the manufacture of rice ‘scrub’ (polish rice) is widespread. Polished rice which resulted in removal of skin that is rich in thiamin. Beriberi can damage the nervous system and muscle toxicity. Another deficiency symptoms are abnormal heart rhythms, heart failure, fatigue, difficulty walking, confusion and paralysis.

Thiamin in excess of normal usage affects the nervous system. This is due to hypersensitivity reactions, which can lead to weakness, headache, irritability and insomnia. The blood system can be affected, because a rapid pulse.

Riboflavin Vitamin B2

Consumption needs (RDA) for riboflavin is 0.6 mg/1000 kcal per day. So about 1.2 mg per day to 2000 kcal diet. Children and pregnant women need extra riboflavin because it is essential for growth.

The main sources of Riboflavin is widely available on Milk and milk products, such as cheese, are good sources for riboflavin. For that availability in the daily diet is very important. Almost all green vegetables and whole grains contain riboflavin; broccoli, mushrooms and spinach are good sources.

As well as thiamin, riboflavin serves as a coenzyme. Helps enzymes to produce energy from nutrients essential for human body. Riboflavin plays in the final stage of the energy metabolism of these nutrients.

No illnesses associated with riboflavin deficiency. Riboflavin deficiency can cause symptoms such as irritation, skin cracks and redness near the corners of the eyes and lips, as well as a hypersensitivity to light (photophobia). It can also cause cracks in the corners of the mouth (cheilosis).

Did you know? Beam and irradiation can destroy riboflavin. This is why milk is rarely sold in transparent glass. On the other hand, riboflavin is heat stable, so cooking does not destroy it. This vitamin is also used as a food additive, E101.

Niacin Vitamin B3

Consumption needs (RDA) for niacin is 6.6 mg NE (niacin equivalents) / 1000 kcal, or 13 mg per day. NE is the amount of niacin in food obtained, including niacin which in theory made from precursor amino acid tryptophan. 60 mg of tryptophan can produce 1 mg of niacin. The main source of Niacin is widely available on the Meat, poultry (chicken, duck, etc.) and fish is the main source of niacin, as well as breads and cereals (grains) that has been enriched. Mushrooms, asparagus and leafy greens are the best source.


Vitamin B and Consumption Needs

Vitamin B and Consumption Needs


Two coenzyme forms of niacin, NAD and NADP are required for many metabolic activities, especially the metabolism of glucose, fat and alcohol. Niacin is unique among the B vitamins because the body can build it from the amino acid tryptophan. Niacin supports the health of skin, nervous system and digestive system.

Symptoms of disease caused by niacin deficiency can cause Pellagra (niacin deficiency disease), showing symptoms such as dermatitis, diarrhea and dementia. It was widespread in the southern U.S. in early 1900. Other symptoms of niacin deficiency are loss of appetite, weakness, dizziness and mental confusion. The skin may show symptoms of bilateral symmetrical dermatitis, especially in areas exposed to direct sunlight.

Niacin in large quantities can be toxic to the nervous system, blood fat and blood sugar. Symptoms – symptoms such as vomiting, swollen tongue and fainting may occur. Furthermore, this can affect liver function and can lead to low blood pressure.
Vitamin B6  Pyridoxine, Pyridoxal, Piridoksamin

Coenzyme vitamin B6 plays an important role in the metabolism of amino acids, so that the daily consumption should be proportional to the consumption of protein, because proteins are made from amino acids. The RDA for vitamin B6 is 0.16 mg / g protein. Average consumption is 2 mg / day for men and 1.6 mg / day for women.

The main source of Vitamin B6 is widely available on the Meat, fish and poultry (ducks, chickens, etc.) and is the main source of vitamin B6. Other sources are potatoes, some green vegetables and fruits are purple.

Vitamin B6 plays a role in metabolism of amino acids and fatty acids. Vitamin B6 helps the body to synthesize nonessential amino acids. It plays a role in the production of red blood cells.
People who have low levels of vitamin B6, showing symptoms such as weakness, irritability and insomnia. Further symptoms of growth failure, impaired motor function and convulsions.

High doses of vitamin B6 in a long time cause nerve damage, which sometimes can not be repaired. It started with numbness in the feet; later, feeling lost in the hands and the mouth may be numb. Then the symptoms of poisoning are difficulty walking, fatigue and headaches. When consumption is reduced, these symptoms are reduced, but not always disappear completely.


Folate Folasin, Folic acid, Acid Pteroilglutamat


Consumption needs (RDA) for folate is about 3 mg / kg body weight. For men, daily intake should be about 200 mg per day and for women about 180 mg per day. Higher levels of folate are recommended during pregnancy and during cell growth. Folic acid deficiency can be caused not only by low consumption, but also by reduced absorption or unusual metabolic demands for vitamins. People who consume a lot of alcohol or no-calorie foods that are also easy to folate deficiency. Moreover, the conditions associated with cell growth, such as pregnancy, cancer or skin damage, such as measles, increasing the need for folate.

The best source for folate are vegetables, especially green leafy vegetables. Liver also contains lots of folate. Meat, milk and milk products contain low levels of folate. Folate is part of two coenzymes that are important in the synthesis of new cells.

Folate deficiency can cause anemia. The symptoms are large, such as red blood cells do not mature, which shows slow DNA synthesis. This is caused not only by folate deficiency but also by a deficiency of vitamin B12. Other symptoms of folate deficiency are at the heart of a burning sensation (heartburn), diarrhea and sring infections due to suppression of the immune system. It affects the nervous system, causing depression, mental confusion, fatigue and fainting.


Vitamin B12 Cobalamin


Consumption needs (RDA) for vitamin B12 is about 2 micrograms per day.
The main source of Vitamin B12 is only found in animal flesh and animal products. People who only eat vegetables (vegetarian) can protect themselves against a deficiency (lack of) by increasing consumption of milk, cheese and eggs. This means about one cup of milk or one egg for one day. For a vegetarian who does not eat all the products from animal sources such as vitamin B12 from milk soy or yeast grown in environments that are rich in vitamin B12.


Vitamin B12 plays an important role during cell division are rapidly dividing. Vitamin B12 also maintain a coating that surrounds and protects nerve fibers and promote normal growth. It also plays a role in the activity and metabolism of bone cells. Vitamin B12 is also needed to free folate, which helps the formation of red blood cells.


Vitamin B12 deficiency can lead to blood deficiency (anemia), which is actually caused by folate deficiency. Without vitamin B12, folate can not play a role in the formation of red blood cells. Symptoms of deficiency are red blood cells into immature (immature), which shows slow DNA synthesis. Vitamin B12 deficiency can also affect the nervous system, plays a role in peripheral nerve regeneration, encourages paralysis. It also can cause hypersensitivity of the skin.


Pantothenic Acid


There is no RDA for pantothenic acid. Estimated safe and adequate intake is between 4 to 7 mg per day. The main source of Pantothenic acid is generally present in most foods. Meat, fish, poultry (chicken, duck, etc.), all grains and vegetables are the main source.

Pantothenic acid plays a role in metabolism as part of coenzyme A. This coenzyme serves to bring the molecules in the process of breakdown of glucose, fatty acids and energy metabolism.
Pantothenic acid deficiency symptoms are rare, but can cause vomiting, insomnia and fatigue.
Pantothenic acid poisoning sometimes causes diarrhea and abdominal bloating.


Biotin Vitamin B8


Biotin is needed in very small amounts, so there is no RDA value. The estimated safe and adequate food can be consumed in a day-to-day between 30-100 micrograms per day.
The main sources of Biotin is found in large amounts of food. Deficiency does not generally occur in people who consume a varied diet.


Compared with many other B vitamins, little is known about the function of biotin such as that found recently. Biotin plays an important role in the metabolism of carbohydrates, fats and proteins.

This site is for information and support only and NOT a substitute for professional diagnosis and treatment!
Vitamin B

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