Vitamin B deficiency is rare because vitamin B can be found in common foods. However, some people may wonder what to eat if they have a vitamin B deficiency. In general, the body gets vitamin B from eating a variety of natural foods, such as green vegetables, meat, animal organs, grains, nuts, seeds, and fruits. However, you should eat a variety of foods so that the body gets all kinds of vitamins completely and sufficiently.

How important are Vitamin B?

There are 8 types of B vitamins, each with different benefits for the body:

1. Vitamin B1 or Thiamine helps promote growth and function of cells in the body. It stimulates the nervous system and helps convert glucose into energy.
2. Vitamin B2 or Riboflavin helps promote cell growth in the body, helps break down fat, plays a role in the energy production process, and helps strengthen the nervous system, skin, eyes, liver, and muscles.
3. Vitamin B3 or niacin helps convert carbohydrates and fats into energy and helps strengthen the digestive and nervous systems.
4. Vitamin B5 or Pantothenic Acid helps in the production of red blood cells and hormones, helps in the metabolism of carbohydrates, proteins, fats and alcohol, and helps control blood cholesterol levels.
5. Vitamin B6 or pyridoxine helps promote the functioning of the nervous system and brain, helps strengthen the immune system, and helps control the secretion of hormones that act as neurotransmitters.
6. Vitamin B7 or biotin helps the body burn energy, helps control blood sugar levels, and may help maintain healthy skin and hair .
7. Vitamin B9 or Folate or Folic Acid helps in the formation of red blood cells and genetic material in cells. It helps synthesize essential amino acids. It helps promote the functioning of the nervous system and brain of the fetus. It may also help reduce the risk of birth defects in the fetus.
8. Vitamin B12 or cobalamin helps in the functioning of brain cells and the nervous system. It plays a role in helping to create red blood cells and DNA and also helps to absorb protein into the body.

What are the symptoms of vitamin B deficiency?

Vitamin B deficiency is rare because it is found in many natural food sources. For those who are deficient in vitamin B, the body may experience the following สมัคร ufabet abnormalities:

• Confused, irritated, lethargic, fatigued, weak muscles, fatigue, no strength, poor coordination of arms and legs.
• Beriberi is a disease that causes numbness in the hands and feet.
• You may be at risk for pellagra, a disease that causes dementia, diarrhea, and dermatitis.
• Paleness from anemia or yellowish skin
• Neurological dysfunction, slower perception, and forgetfulness.
• Loss of appetite
• Frequent cramps
• Bloating, constipation

Vitamin B deficiency, what should I eat?

All 8 types of B vitamins can be found in many natural foods, so if you are deficient in B vitamins, these foods may help boost your body’s vitamin B levels.

• Pork, fish, beef, pork, chicken and animal organs (e.g. liver, kidney)
• Cow’s milk and dairy products such as yogurt, cheese, butter
• Eggs, egg yolks
• Shellfish such as oysters, clams, and mussels
• bean
• Grains such as brown rice, riceberry, oats, quinoa, corn, and barley
• Seeds such as sesame seeds, sunflower seeds, pumpkin seeds, almonds
• Various mushrooms such as golden needle mushrooms and shiitake mushrooms
• Cruciferous plants such as broccoli, cabbage, and cauliflower
• Starchy vegetables such as potatoes, sweet potatoes, corn, and peas.
• Avocado
• carrot
• Green leafy vegetables such as spinach, Chinese kale, kale, and Chinese broccoli
• Fruits such as bananas, papaya, oranges, cantaloupe, lemons, limes, grapefruits

In addition, you can also supplement your body with vitamin B by taking a vitamin B complex supplement, especially for those who cannot get enough vitamin B from natural foods.