Vitamin B is a group of water soluble vitamins critically important for proper functioning of the body.These include thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid and cobalamins (vitamin B12).They help to produce sufficient amount of red blood cells in the bone marrow. They also play a major role in the development and maintenance of a healthy nervous system and other essential bodily functions. Insufficient intake of these vitamins can lead to many health issues ranging from excessive tiredness, skin disorders and even anemia. Read on further to identify any such sign and to fight the deficiency through suitable inclusions in your diet.
SIGNS OF VITAMIN B DEFICIENCY
1 . Excessive Tiredness Vitamin B deficiency quickly hits your energy levels. Excessive tiredness, fatigue, muscle weakness and lack of co-ordination while walking may be obvious. It can also be a result of anemia due to vitamin B12 deficiency.
2 . Depression If you are experiencing sudden bouts of depression, sadness or lack of focus, blame it on the depleting Vitamin B levels in your body.
3 . Trouble With Memory And Concentration Recent research suggests that low levels of Vitamin B could lead to troubles with memory and concentration. It was seen that intake of sufficient Vitamin B helped to regain more control over memory.
4 . Skin Problems Your skin is a sure hit if your body does not get enough of this precious vitamin. The deficiency directly affects the amount of blood flow to your skin and therefore the repair and rejuvenation of your skin is hampered.
5 . Weight Loss Another common symptom may be rapid weight loss.
It is important to watch out for and treat the depleting levels of Vitamin B to avoid any other related effects in your body.
WAYS TO INCREASE VITAMIN B IN YOUR DIET
Green Veggies: Leafy green vegetables are rich in Vitamin B5 or pantothenic acid. Some good examples are spinach and broccoli. Mushrooms are also a very good source of vitamin B.
Milk and Milk Products: Dairy products like milk, cheese, butter and yogurt usually provide significant amounts of the various B vitamins needed regularly.
Lean Meat: Meat, fish and eggs contain high amount of vitamin B. Pure vegetarians may be at risk of vitamin B deficiency because these food items are excluded from their diet. To reduce such risk, increased intake of dairy products is highly recommended.
Citrus fruits: Fruits such as grapes, oranges, kiwis contain good amounts of Vitamin B.
Whole Grains: Whole grains like wheat, ragi, bajra, jowar, jau,are excellent sources of B complex vitamins. Opt for brown rice instead of white rice as it is rich in vitamin B. It is also good to go for whole wheat bread because it contains more B vitamins.
Nuts And Seeds: Almonds, peanuts, walnuts are rich in vitamin B6. Also seeds like sunflower seeds, pumpkin seeds, flax seeds and macadamia nuts are very rich in Vitamin B1. Try and include a handful of these mixed nuts and seeds in your diet to get your dose of vitamin B.
Legumes: Different kinds of beans, peas and lentils go a long way in boosting your vitamin B levels. You can include rajma beans, soy beans, black beans, lima beans and even peas in your diet to get your daily intake of Vitamin B.
So, make sure you include some of these foods into your daily diet regimen and prevent vitamin B deficiency. Stay Healthy, Stay Happy with 1mg, most trusted online medical store in India !