So what kind of nutrients are B vitamins? The topic we are going to discuss today is B vitamins.

Vitamins, as the name implies, exist in a very small amount in the human body. Although they are not a part of human body like protein and carbohydrate fat, and they can't provide energy directly, they are essential substances for human metabolism.

There is not much demand for vitamins in the human body, but most of them cannot be synthesized in the human body or are insufficient. So be sure to take it through three meals a day. If the intake is insufficient or lacking, it will naturally affect our health.

Vitamins are a huge family with two big branches. One is a water-soluble vitamin and the other is a fat-soluble vitamin; Among them, water-soluble vitamins include B vitamins and vitamin C, and fat-soluble vitamins include vitamin A, vitamin D, vitamin K and vitamin E, etc.

Today, we will focus on B vitamins. The fat, protein and carbohydrate ingested by human body must have B vitamins to be transformed into nutrients that human body can use.

Experiments have proved that there is a substance for treating beriberi in brown rice, which can be extracted. Named vitamin B 1

Later, scientists discovered many water-soluble vitamins similar to vitamin B 1, which were simply called B vitamins.

Vitamin B group has about 12 brothers and sisters. B vitamins have strange names. Brothers like to use English names. Such as b 1, b2, b6, b 12. Sisters like to use Chinese names such as nicotinic acid, folic acid, biotin and pantothenic acid. I don't know why it's named like this. Since it is a practice in the field of nutrition, let's call it that.

Hard-working and brave B vitamins.

Our body is like a complicated machine, and the internal organs are the parts of these machines. If this machine wants to operate normally, it must constantly carry out various chemical reactions to process the nutrients it eats and drinks, such as protein, carbohydrates, fat and so on. All these chemical reactions must be catalyzed by enzymes to be successfully completed. So the enzyme is very busy. It needs to hire some assistants. As the name implies, the auxiliary of enzyme is of course called coenzyme. B vitamins are the most important coenzyme in the human body, and they are B vitamins in the position of coenzyme, but they dare not be lazy at all. Every day from morning till night, actively and seriously participate in the metabolism of the human body, so that the human body can maintain a passionate and active state.

Besides being diligent, the brothers and sisters of B vitamins are quite United. Because they are the most nutritious and team-oriented family.

Let's see what important roles they played and how they cooperated sincerely.

Vitamin beauty

They are a group of beauty vitamins. I don't know when our life has become more and more exquisite. It is not enough to have the connotation of spiritual beauty, but also to strive for value. Although the beauty of facial features can rely on plastic surgery, radiant skin cannot rely on the whole. If the standard of healthy and beautiful skin is white, rosy, delicate and shiny, then these B vitamins play a great role in having such good skin. You said, vitamin B2. He will participate in the synthesis of human hemoglobin, making the skin white and red, not pale, not pale. Vitamin B2, together with its other brother B6, helps the skin to resist ultraviolet rays, sunburn, and even high redness on the Mac. Nicotinic acid can inhibit the formation of melanin in the skin and help you create white, soft and translucent skin.

Vitamin B 1 can effectively prevent skin inflammation, balance skin oil metabolism and solve the problem of large pores.

Biotin can promote skin metabolism, improve rough skin and help you create a non-greasy and unsmooth face.

For you who love beauty, the B vitamins will definitely work together to give you face.

Detoxifying vitamins.

Let's look at some pictures together.

You see, from breathing to eating to drinking. We are surrounded by a toxic environment. At this time, we especially rely on the function of the liver, the detoxification organ of the human body. It is the largest anti-virus center in human body. But who provides a steady stream of antidote for the liver? The liver decomposes toxic substances through various enzymes, and when enzymes play their role, they rely on rich B vitamins, and none of them are lacking. It is no exaggeration to say that without B vitamins, our bodies are like streaking in toxins. Only enough B vitamins can escort the detoxification of the liver, our human health can be guaranteed, and we can laugh at such a bad and dangerous living environment. We also want to remind those who smoke and drink and turn on the lights late at night that you should pay more attention to B vitamins.

Ubiquitous omnipotence vitamin.

The skin care, decompression, detoxification and maintenance of various functions of the human body mentioned above are basically busy with B vitamins. For example, cells need B vitamins for energy supply, and B vitamins are involved in the production of white blood cells, so it is also a guarantee of strong immunity. The formation of various important hormones also requires the survival of B group. But also contribute to the formation of insulin, so they are also important elements to maintain blood sugar stability.

There are also B6 and folic acid, which can effectively help the human body to metabolize homocysteine, which may induce vascular arteriosclerosis, and can protect the cardiovascular and cerebrovascular systems. B vitamins are also involved in the process of giving birth to new life. For example, mothers need to supplement folic acid during pregnancy to prevent fetal neural tube malformation. Therefore, B vitamins are also helpful for prenatal and postpartum health care.

B vitamins, hardworking and brave; They love each other, unite as one, and are indispensable; This is why almost all the health care products that supplement vitamins bought in the market are compound B vitamins, and there are few single B vitamins.

Can the average person's diet meet the demand?

The human body's demand for B vitamins is actually very small. The B vitamins I need every day are calculated in milligrams and micrograms. Moreover, foods containing B vitamins are also rich, and both animal foods and plant foods contain B vitamins. But it is difficult for ordinary people to supplement enough vitamins only by three meals a day. If you don't believe me, let's give some examples. B vitamins can eat coarse grains. But in daily life, many people only eat polished rice and refined noodles, and the B vitamins almost disappear. For example, some people wash rice repeatedly in the hope that it will be clear and bright, but do you know that water-soluble vitamins will be lost with the soup? When cooking, I always like to add some alkali in order to add flavor. But b vitamins. B 1 and b2 are particularly afraid of alkali. We are talking about vegetables. In terms of vegetables, we can actually eat B family to make a living, but you see that many people's habit of washing vegetables is to cut them first and then wash them, not to wash them and then cut them. Some people just like to eat stew. Instead of hot oil, quick cooking or cold salad. There are also many people who like to eat pickles, even overnight dishes. These conditions will make the B vitamins slip away quietly. What about vegetarians? If we don't pay attention to the extra supplement of B vitamins, there will also be a lack of B 12. Because of this vitamin, he is a little different and can only come from animal food. So you see, if you are not careful, you may step into the ranks of B vitamins deficiency. Although it is not serious enough to be fatal, there will be some sub-health States in human metabolic disorder.

A little worried? But don't worry, I'll tell you three things. Do these three things well to ensure that you will not lack B vitamins.

The first thing.

Eat enough kinds of meat, eggs, milk, vegetables, fruits and beans every day. Red, yellow, green, black, white and purple, eat enough colors for every meal. Here, according to our dietary guidelines for China residents, there is a small formula. How much food should we eat every day? Eat a catty of vegetables and half a catty of fruit. A bag of milk, a handful of beans, a catty of three liang of meat, plus a big egg. If you don't have enough appetite, make sure to eat the most colorful food for every meal, which is not only balanced in nutrition. It is also very pleasing to the eye.

The second thing.

For people who smoke, drink, love sweating, stay up late, go on a diet and have great pressure; Vegetarians, pregnant women and people with low immunity need extra B vitamins. If you belong to these special groups, the consumption of vitamin B in your body will definitely increase. Then besides three meals a day, you need extra vitamin B complex to protect your vitality and health.

The third thing:

You need to take a small amount of vitamin B supplements several times a day.

B vitamins are water soluble. Those that are temporarily useless and not absorbed by the human body will not be stored in the body, but will be excreted with urine through the kidney. Therefore, to supplement B vitamins, it is recommended to supplement a small amount several times a day. Don't forget, B vitamins. He is good at group fighting, and the proportion of family members is quite important. Even if one member is missing, it will weaken the fighting capacity of the family. It was supposed to be a group meeting of five people, but you were disconnected. Feel it. Therefore, in the absence of special circumstances, try to choose multivitamins. If you supplement B vitamins and find that the color of urine turns yellow, it means that your body is saturated with B vitamins, so you can reduce your intake appropriately.

We got to know the family members of B vitamins, and learned that the activation of human body function is the credit of family mobilization of B vitamins. They can not only help you improve your face value, relieve stress and detoxify quickly. It also plays a silent role in many important positions and promotes human metabolism. They are water-soluble and need to eat different foods reasonably every day. They should pay attention to the diversity of food and color for three meals a day. For people with increased consumption of B vitamins in the body, and those who can't get enough B vitamins for three meals a day, it is recommended to supplement multivitamins every day.

I am a sexy dietitian.

Your good friend on the road to a healthy life.

(The above content comes from sister Emma, a nutritionist and a master of medicine who pays equal attention to beauty and wisdom. )