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The vitamins of the B complex participate in cellular metabolism and are involved in the production of energy and the right functioning of the organs. They are essential to structure and strengthen the functioning of DNA, regulate the body’s performance and energy use; besides, it participates in the proper functioning of the nervous system and prevents some lesions on the skin and mucous membranes. These vitamins are water-soluble, which means that they move freely through the body and the excess is eliminated through the urine.
The Vitamins of the B complex are the following:
Vitamin B1 (Thiamine): It has an important role in proper muscular, cardiac and nervous functioning.
Vitamin B2 (Riboflavin): Promotes the absorption of proteins, fats, carbohydrates and the formation of red blood cells.
Vitamin B3 (Niacin): It helps the functioning of the digestive system, skin, and nerves. It also helps keep cholesterol under control and eliminate toxic substances from the body, among other functions.
Vitamin B5 (Pantothenic Acid): It is essential for the metabolism and synthesis of carbohydrates, proteins, and fats.
Vitamin B6 (Pyridoxine): Activates the nervous system, helps fight infections and participates in the formation of hemoglobin. Participates in the growth, conservation, and reproduction of cells. It also increases muscle performance and energy production.
Vitamin B7 or B8 (Biotin): It participates in the metabolism of carbohydrates to obtain energy and also in the metabolism of proteins and fats.
Vitamin B9 (Folic Acid): It is essential for the growth and maintenance of tissues, for the synthesis of DNA, for the development and proper functioning of the nervous system, and the maintenance and repair of cells. Along with vitamin B12, it participates in the formation of red blood cells.
Vitamin B12 (Cyanocobalamin): Participates in the development and maintenance of the nervous system, in the use of proteins by our body and the formation of red blood cells, as well as in the regeneration of tissues and the synthesis of DNA.
The different B vitamins are found mainly in cereals, legumes, green leafy vegetables, nuts, citrus fruits, wheat germ, yeasts, and whole wheat bread. They are also found in meat, liver, fish, eggs, milk and dairy products.