group of vitamin B

[hajaafar]

The group of vitamin B conclude:

Thiamin or vitamin B1: which plays a role in energy metabolism and nerve impulse transmission.
Thiamin deficiency can be mild or prolonged.
Mild deficiency can cause mental confusion, muscular weakness and fatigue, depression, loss of appetite and general lethargy.
Prolonged deficiency can cause loss of sensation in hands and feets, muscular weakness, paralysis and abnormal heart functions.
Causes of deficiency: beriberi disease, alcoholism
Recommendations: RDA for male: 1.2 mg/day and for female: 1.1 mg/day
Toxicity: not toxic and no upper limit.
Sources: best source: Yeast, other sources: wheat germ, green leafy vegetables, liver, meat, egg yolk, fish, dry beans, peas, whole grain. Poor sources: milk, milk products, vegetables, fruits.

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Riboflavin or vitamin B2: which plays a role in energy metabolism, activation of vitamin B6 and conversion of folic acid to its coenzymes, synthesis of niacin from tryptophan, essential for growth, involved in the production of red blood cells, corticosteroids, gluconeogenesis.

Deficiency: pure deficiency is rare, often associated with other vitamin B deficiency. Diagnosis is difficult, thiamin, niacin, riboflavin are often in the same food.
People at risk: elderly, no milk intake.

Early deficiency: soreness, burning of the lips, mouth and tongue, photophobia, burning and itching of the eyes, loss of visual acuity.
Advanced deficiency: fissuring of lips, cracks at corner of mouth, inflammation of the tongue, sore throat, skin rash.

Recommendation: for male: 1.3 mg/day
For female: 1.1 mg/day
Toxicity: not toxic

Sources: best sources: milk, cheese, meats, eggs, green leafy vegetables
Other sources: enriched bread and cereal