The 6 popular B vitamins: what you need to know

Vitamin B is often not as focused as vitamin A or C. However, in fact it is extremely important for your brain!

B vitamins have played a very important role for the human body from the moment we are just a small germ. These vitamins are also an integral part of children's diets as they are responsible for your child's growth and development.

The importance of B vitamins

As a group of many subtypes, B vitamins help the brain and nervous system work, helping the human body to metabolize sugars, proteins and fats needed for the body's growth. Not only that, vitamin B also maintains the development of skin, hair, hair, nerve fibers, blood cells, immune system, endocrine glands and digestive system.

Group B is a complex of eight water-soluble vitamins that act as a team in the human body. Therefore, in addition to the adequate intake of vitamin B, we also have to balance the proportion of sub-types of vitamin B loaded into the body.

The 6 popular B vitamins: all you need to know

Not all B vitamins are created equal. In addition, the B vitamins all come from different foods. Medical experts recommend that everyone should have a balanced diet of these vitamins, especially young children. Here are some of the most popular B vitamins and all you need to know about getting a healthy diet.

Vitamins B1 and B2

Vitamin B1 is also known as thiamin and vitamin B2 is also known as riboflavin. They are vitamins that help convert food into energy. Vitamin B1 is also beneficial for the nervous system and vitamin B2 helps to maintain vision.

Whole grains are the best sources of vitamins B1 and B2, and vitamin B2 is also found in eggs, milk, and dark green vegetables.

The recommended intake of vitamins B1 and B2 for children is 0.5 mg (1-3 years old) and 0.6 mg (4-8 years old).

The foods we eat every day are full of vitamins B1 and B2, so it is difficult for a person to get sick due to a lack of vitamins B1 and B2. However, alcoholics are often deficient in vitamins B1 and B2 and may experience symptoms such as drowsiness and cracks along the wall of the mouth.

Vitamin B3

Vitamin B3 (niacin) helps convert food into energy, resulting in better appetite and better digestion.

Vitamin B3 is commonly found in chicken, fish, liver, red meat, whole grains, and legumes.

The recommended daily dose of vitamin B3 is 6 mg (children 1-3 years old) and 8 mg (children 4-8 years old).

A lack of vitamin B3 can cause nausea and tingling throughout the abdomen, and even more severe it can cause consciousness disorders.

Vitamin B6

Vitamin B6 (pyridoxine) also helps the body convert food into energy, helping the body fight infections. Pregnant and lactating women need to provide enough vitamin B6 to help develop their child's brain.

Vitamin B6 is found in green beans, tuna, salmon, whole grains, beef liver, ground beef, chicken breast, watermelon, potatoes, and spinach.

The amount of vitamin B6 needed for each day is 0.5 mg (1-3 years old) and 0.6 mg (children 4-8 years old).

If the child vitamin B6 deficiency is anemia and symptoms such as erythema or skin cracks around the mouth, may be a more serious depression , drowsiness, nausea, easy to infection and inflammation of the skin .

Vitamin B9

Vitamin B9 is also known as folic acid. Like most other B vitamins, folic acid stimulates the production of red blood cells. In addition, vitamin B9 also helps reduce birth defects.

Vitamin B9 is found in meat, whole grains, beets, citrus fruits, fish, fortified cereals, legumes, green vegetables, liver and kidneys.

The recommended daily intake of vitamin B9 is 150 mg (children 1-3 years old) and 200 mg (children 4-8 years old).

Without vitamin B9, the patient's body will appear diarrhea and anemia. Women who are deficient in vitamin B9 during pregnancy can have babies with abnormalities.

Vitamin B12

Vitamin B12 (cobalamin) helps regulate the nervous system, body growth, and builds blood cells.

Vitamin B12 is found in meat and dairy products, so vegetarians are more susceptible to vitamin B12 deficiency. The only source when these are dietary supplements.

Vitamin B12 is also found in eggs, cheese, milk, fish, clams, crustaceans, liver, kidneys, red meat.

The daily intake of vitamin B12 is 0.9 µg (1-3 years old) and 1.2 µg (children 4-8 years old).

Vitamin B12 deficiency causes anemia, lethargy in the elderly, dementia, depression, behavioral disturbances, and often the damage to the nervous system due to vitamin B12 deficiency is irreversible.

Vitamin B12 also causes tingling in the hands and feet, fatigue, weakness, and irritability.

What if your child is deficient in B vitamins? The consequences will be very unpredictable! Parents should pay attention to maintain a nutritionally balanced diet for children to be healthy and develop comprehensively!