Group B is the nutrition that people often think of when it comes to refreshing, but the role of group B is not only that. How to eat? How to choose? Which one to eat? Nutritionist Jian Yuhua explained one by one!
How to choose/eat group B? A picture to understand!
Not only nutrition, but also food.
Nutritionist Jian Yuhua said that group B is a kind of “coenzyme”, and its main common function is to assist in the conversion of nutrients into energy and metabolism. Common vitamins such as vitamin B1, B2, B3, B5, B6, B7, B9, B12, etc., these are not only in It can be eaten in health food and nutritional products, and many prototype foods can also be ingested.
Also known as thiamine, it can maintain normal nerves, avoid inflammation of peripheral nerves, prevent depression, anxiety, etc. It can be taken from unrefined grains such as brown rice, lean pork, and liver.
Also known as riboflavin, it is mostly related to the skin and mucous membranes, such as broken mouth, tongue inflammation, seborrheic dermatitis, etc., B2 supplementation is recommended. It can be ingested from green vegetables, milk, meat, liver, kidney and other ingredients.
It is also the nicotine that people often hear. Its main function is to provide energy for the body. If it is lacking, it may cause loss of appetite, diarrhea, glossitis, dermatitis, etc., and dementia may also occur. Supplementary sources are recommended to choose meat, fish, legumes, etc.
Also known as pantothenic acid, its functions also include auxiliary amino acids, lipids, carbohydrates and other metabolisms, and are also related to nerves and gastrointestinal tract. Deficiency may cause gastrointestinal symptoms and peripheral neuritis. It is mostly found in eggs, meat, whole grains, and legumes.
Also known as pyridoxine, it is mainly involved in the formation of heme and neurotransmitters in the human body. Those lacking it are prone to anemia, cramps, dermatitis, growth retardation, and nervous spasm. It can be obtained from lean meat, beans, yeast, animal liver, kidney, wheat germ and other foods.
Also known as biotin, it is mainly involved in the metabolism of amino acids, lipids, carbohydrates, etc., and is also closely related to growth. It can be ingested in egg yolk, stone fruit, and liver.
Folic acid, which is often heard by the public, is an essential nutrient for DNA synthesis, so pregnant women are encouraged to supplement it to maintain fetal health. If the deficiency may also appear glossitis, diarrhea, weight loss, macrospheric anemia and so on. It can be ingested in green vegetables, oranges, and liver foods.
Also known as cobalamin, it is an essential nutrient for erythropoiesis and maintains the integrity of nerve myelin. Those who lack it may experience problems such as pernicious anemia and nerve damage. What is more special is that B12 only exists in animal foods such as meat and liver, so it is often heard that vegetarians are more prone to deficiency and anemia.
Dietitian Jian Yuhua also said that there are many types of group B. If people don’t want to remember so many or don’t know which one they want to eat, they can actually ask nutritionists, pharmacists, doctors and other medical professionals to explain their needs, or It is a supplement to supplement the comprehensive B group.