Vitamin B1 Foods & Benefits For Health (Thiamine)

Vitamin B1 is a type of vitamin which is incorporated in the vitamin B complex. These vitamins have contributed quite important for heart health and improve brain function for the body. Vitamin B1 or thiamine is a type of vitamin which is easily dissolved if splashed in the water. The important role of vitamin B1 in addition to improve brain performance is also very important to help swap or change carbohydrates into glucose that is ultimately processed by the body into a source of energy to perform various everyday activities.

Vitamin B1 Functions

Thiamin has many health benefits for the human body, including the following:

1. Increase energy: Thiamine able to increase one's energy by increasing blood circulation which ultimately help to spread oxygen to tissues throughout the body. The more oxygen stored in the network, increasing the body's energy.

2. Preventing anemia: Vitamin B1 is able to restore oxygen to all tissues of the body due to hypoxia, a condition in which an oxygen deficiency anemia. Thus, vitamin B1 also has a role for the body to ward off anemia.

3. Helps the metabolism of glucose: Vitamin B complex being used by the body to convert carbohydrates into glucose so as to make the body's energy be increased or recover if doing intense exercise. Carbohydrate metabolism plays an important role in maintaining the balance of body organs, particularly the liver (liver). Liver plays an important role in maintaining blood glucose level, the ability of the liver to synthesize glucose closely associated with the role of vitamin B1.

Vitamin B1 deficiency can cause problems in memory. Then loss of appetite and sleep disorders such as insomnia. Beriberi disease is also caused by a lack of vitamin B1. But you do not need to worry, because a lot of foods containing Vitamin B1.

Sources of vitamin B1 from animals

1. Meat: Meat in cans, turned out to contain 0.9 mcg vitamin B1. Higher than the vitamin B1 on the fruit and vegetables. Offal contain enough vitamin B1. There was also a beef also contains vitamin B1. Such as beef liver contains a lot of vitamin B1. Moreover, meat low in fat, contain more vitamin B1.

2. Fish: Tuna contains at least 4 ounces, is able to meet 38% of the daily requirement of vitamin B1 in the body. By doing so, it is good to eat fish to meet the needs of vitamin B1. Surely, in 4 ounces of tuna contains 0.57 mcg vitamin B1. Then there is the salmon are also similar to its content of vitamin B1 such as tuna. In addition, the use of supplements like fish oil can also help meet the needs of vitamin B1. Because not everyone likes the kind of fish that contain vitamin B1, so supplements help to fulfill them.

3. Eggs: Eggs are a source of food most frequently consumed by most people. Such as breakfast, rarely using cereals, but the eggs can be used as an alternative to meet the nutritional needs of vitamin B1. Certainly not just for breakfast only. Because the eggs produced from chickens, chicken meat which also contains vitamin B1. Therefore, eggs also contain vitamin B1. One egg has been cooked contains 0.03 mcg vitamin B1.

Fruits containing Vitamin B1

1. Pineapple: The first discussion will be discussed fruits that contain vitamin B1. First of pineapple. Pineapple fruit known for living in the highlands have been widely grown in Indonesia. The fruit which has a characteristic yellow scaly and sour. Many planted in areas of western Java, East Java and North Sumatra. The content of vitamin B1 in this pineapple per 100 grams is 0.08 mcg. This fruit is useful to prevent stress on the brain.

2. Oranges: For oranges itself, vitamin B1 is dependent on a variety of oranges itself. The content of vitamin B1 in lemon per 100 grams is 0.04 mcg. The content of vitamin B1 on sweet oranges per 100 gram was 0.08 mcg. The content of vitamin B1 in tangerines per 100 grams is 0.07 mcg and so on.

3. Grapes: The content of vitamin B1 in grapes per 100 grams is 0.05 mcg. This fruit is useful to to treat fatigue and hypoglycemia which contain natural sugars are fructose and glucose. It also prevents coronary heart disease by 50%. Besides grapes also prevent the absorption of cholesterol in the blood because it contains saponins.

4. Watermelon: The content of vitamin B1 in watermelon 100 grams is 0,033 mcg. The watermelon fruit has the benefit of improving blood circulation, increase metabolism, and prevent neurological damage. This fruit is typical. Where the hard skin of the fruit is green, with dark green stripes. Red fruit contains a lot of water and seeds.

Vitamin B1 foods from vegetables

1. Asparagus: The vitamin B1 in asparagus 100 grams is 0.143 mcg. Asparagus can be made in a variety of foods such as soup, eaten directly, salad, cream, meat or vegetables complementary. The benefits of this vegetable is able to keep the digestive system in the stomach and lose weight.

2. Spinach: The content of vitamin B1 in spinach 100 grams was 0.08 mcg. While the spinach itself has benefits such as anti-inflammatory, to prevent the risk of cardiovascular disease, and high blood pressure. Besides spinach is also beneficial to prevent osteoporosis and diabetes.

3. Eggplant: The content of vitamin B1 in eggplant 100 grams is 0,039 mcg. Eggplant is grown in Indonesia without knowing the season. Can be dry or rainy season. Purple fruit. This eggplant beneficial to lower cholesterol, prevent cancer, facilitate urine disposal. In addition it is also beneficial to cure digestive problems and cough.

4. Paprika: its content of vitamin B1 was 22.0 mcg. This paprika fruit as a bell with a variety of colors (types). This fruit has no spicy chili, spicy but sweet. Because the seeds are ingested peppers such as chili, the processed food seasoning. Benefits paprika itself increases the body's immunity, prevent eye disease, increase sperm count in men, and and a good source of antioxidants.

5. Broccoli: The content of vitamin B1 in broccoli 100 grams is 10 mcg. Broccoli is a vegetable that is unique to the shape of the leaves like mushrooms, which originate in the trunk. The tree is small but rich in nutrients. Broccoli is useful against various types of cancer such as breast cancer, prostate cancer, lung cancer, colon cancer and other cancers.

6. Carrot: Vitamin B1 in carrots 100 grams is 0.04 mcg. Carrots are a lot of benefits. In addition to a lot of carrots contain beta carotene which can maintain eye health, carrots are also useful to treat hypertension, can overcome the fever that attacked the child, then heal burns, to cope with menstrual pain.

Other sources of Vitamin B1

1. Wheat: The content of vitamin B1 in one cup of wheat containing 4.47 micrograms of vitamin B1. For that grain can be consumed for the fulfillment of vitamin B1 daily basis. Although until now more wheat is found in cereals compared to the other dishes.

2. Cereal: Cereal including modern processed foods, in some countries, cereal food has become mandatory for breakfast needs. Cereal itself is a product of wheat. The content of vitamin B1 was high enough. Just because a quarter cup is able to meet 0.5 mcg vitamin B1. Moreover, these cereals can be combined with other side dishes such as meat and fish.

Vitamin B12 Foods To Meet Daily Requirements

Vitamin B12 is a water soluble vitamin. While it can be stored, in some cases, can not be used properly. Vitamin B12 is essential to maintain a healthy body. Known as cobalamin, vitamin B12 is necessary in the process of converting carbohydrates, fats, and proteins from food into energy. Vitamin B12 also, more importantly, helps red blood cells healthy, thereby preventing heart disease and keep the immune system functioning at its maximum level. Vitamin B12 is essential for maintaining the protective around nerve cells in the body. That is why, we are encouraged to consume foods that contain vitamin B12 (read more Vitamin B12 benefits).

All types of natural vitamin B12 can only be obtained from food products originating in animals or animal results. We can not use food sources such as fruits and vegetables to meet the needs of vitamin B12. But we can still consume some foods are fortified with vitamin B12 such as in food packaging. However, the source of the natural is best for the health of the body. Here is a list of some vitamin B12 foods, as we know that vitamin B12 deficiency may cause several health problems.

1.Herring: herring is a fish species that grow in the waters of the Atlantic Ocean. In the Netherlands, these fish are often found and became the main menu daily. Even those who consume raw herring believed to have a high nutrient. You can also find the content of 11, 23 grams of fat, 200 calories and 23, 56 grams of protein per 100 grams of herring that has been cooked.

2. Tuna: Tuna contains about 30.2 grams of protein, 6.3 grams of fat and 182 calories and this makes tuna can meet the daily nutritional needs. We can get the Tuna in the form of fresh fish and packing products such as canned tuna. Types of canned tuna usually consists of several different categories such as parts that contain lots of protein, fat or tuna body parts that have been formed in the fiber. Tuna are already packed in cans is usually enriched with herbs and olive oil are very good for the body.

3. Crab: Crab contains various kinds of nutrients such as vitamins, amino acids, calcium, zinc, iron, phosphorus, carbohydrates and fats as well as having a fairly small. Crab meat can be processed into a variety of cuisines. Texture famous crab meat with a delicious flavor and sweet. In every 100 grams of crab, containing 9.3 mcg of vitamin B12.

4. Sardines: Sardines have a savory flavor and delicious. Sardines are found in Indonesian waters. Abundant supply of sardines which makes many companies make the fish canning sardines canned fish. Sardines have a very soft flesh characteristics and nutrient content is quite high. In 100 grams of sardines, contained 8.72 mcg of vitamin B12.

5. Caviar: Caviar is another name for the fish eggs are taken from sturgeon. Memiiki Caviar black and contains a variety of nutrients that are good for the body. Caviar can be found in certain places such as restaurants or home eat seafood. Although caviar is sold at high prices, but a little caviar is sufficient nutrients. In every 100 grams of caviar, there is the content as much as 5.54 mcg of vitamin B12.

6. Shellfish: Shellfish has a savory and delicious taste. Processed mussels are usually much made into food boiled, steamed or roasted. Part edible clam meat was only a little, but the clam meat provides many nutrients that are very good for the body. In every 100 grams of shellfish, there is the content as much as 5.12 mcg of vitamin B12.

7. Salmon: Salmon contain different types of nutrients. Salmon are found in the waters of the Atlantic Ocean. Salmon meat has a solid structure, crisp and savory. Even raw salmon has a very sweet taste and refreshing. Processed salmon is the most famous of such sahimi Japanese or sushi. In each 100gr, there are 3.12 mcg of vitamin B12.

8. Beef: Beef contains a very important source of protein for adults and children. All the protein in beef contains amino acids that contribute to provide a source of energy in the muscles, helps balance hormones and for weight loss. In each 100gr, there are 3.75 mcg of vitamin B12.

9. Mutton: mutton or lamb was also very good to meet the nutritional needs of the body. In about 100 grams of goat meat could have 22.34 grams of fat, 267 calories and protein 22.42. This amount is very high even if only in small pieces of mutton. In each 100gr, there is the content as much as 2.55 mcg of vitamin B12

10. Cod: Cod are found in the waters of the Atlantic Ocean. Cod can be found in the form of fresh and processed fish in cans. This fish has a structure of the meat is thick, soft and not too tasteless. Codfish have a wide variety of nutrients that can form the health system of the body. In each 100gr, there is the content as much as 1.23 mcg of vitamin B12.

If you still more vitamin B12 foods list, below are almost all foods that you can consume. The data taken from official United States Department of Agriculture Agricultural Research Service site.

Table of foods high in Vitamin B12

Taken from usda.gov.

Foods name	Value (µg)/100g
Mollusks, clam, mixed species, cooked, moist heat	98.89
Beef, New Zealand, imported, liver, cooked, boiled	96
Lamb, variety meats and by-products, liver, raw	90.05
Lamb, variety meats and by-products, liver, cooked, pan-fried	85.7
Veal, variety meats and by-products, liver, cooked, braised	84.6
Beef, New Zealand, imported, liver, raw	84.5
Beef, variety meats and by-products, liver, cooked, pan-fried	83.13
Lamb, variety meats and by-products, kidneys, cooked, braised	78.9
Lamb, variety meats and by-products, liver, cooked, braised	76.5
Veal, variety meats and by-products, liver, cooked, pan-fried	72.5
Beef, variety meats and by-products, liver, cooked, braised	70.58
Veal, variety meats and by-products, liver, raw	59.85
Beef, variety meats and by-products, liver, raw	59.3
Lamb, New Zealand, imported, liver, raw	59
Lamb, New Zealand, imported, liver, cooked, soaked and fried	57.5
Lamb, New Zealand, imported, kidney, cooked, soaked and fried	55.56
Duck, domesticated, liver, raw	54
Goose, liver, raw	54
Lamb, variety meats and by-products, kidneys, raw	52.41
Lamb, New Zealand, imported, kidney, raw	50.37
Mollusks, clam, mixed species, cooked, breaded and fried	40.27
Veal, variety meats and by-products, kidneys, cooked, braised	36.9
Mollusks, octopus, common, cooked, moist heat	36
Mollusks, oyster, Pacific, cooked, moist heat	28.8
Veal, variety meats and by-products, kidneys, raw	28.2
Turkey, liver, all classes, cooked, simmered	28.17
Beef, New Zealand, imported, kidney, raw	27.66
Beef, variety meats and by-products, kidneys, raw	27.5
Pork, fresh, variety meats and by-products, liver, raw	26
Beef, variety meats and by-products, kidneys, cooked, simmered	24.9
Liver cheese, pork	24.55
Mollusks, oyster, eastern, farmed, cooked, dry heat	24.3
Lamb, variety meats and by-products, brain, cooked, pan-fried	24.1
Mollusks, mussel, blue, cooked, moist heat	24
Beef, New Zealand, imported, kidney, cooked, boiled	21.35
Veal, variety meats and by-products, brain, cooked, pan-fried	21.3
Chicken, liver, all classes, cooked, pan-fried	21.13
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes	21
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	20.69
Braunschweiger (a liver sausage), pork	20.09
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS	20
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19	20
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL	20
Fish, caviar, black and red, granular	20
Mollusks, octopus, common, raw	20
Turkey, liver, all classes, raw	19.73
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K	19.4
Mollusks, oyster, eastern, canned	19.13
Fish, mackerel, Atlantic, cooked, dry heat	19
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original	18.8
OSCAR MAYER, Braunschweiger Liver Sausage (sliced)	18.78
Fish, herring, Atlantic, kippered	18.7
Pork, fresh, variety meats and by-products, liver, cooked, braised	18.67
Mollusks, clam, mixed species, canned, drained solids	18.63
OSCAR MAYER, Braunschweiger Liver Sausage (saren tube)	18.52
Mollusks, whelk, unspecified, cooked, moist heat	18.14
Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	18.1
Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat	18
Cereals ready-to-eat, KASHI HEART TO HEART, Warm Cinnamon	18
Fish, mackerel, king, cooked, dry heat	18
Mollusks, oyster, eastern, wild, cooked, moist heat	17.5
Veal, variety meats and by-products, pancreas, cooked, braised	17.33
Pork, fresh, variety meats and by-products, pancreas, cooked, braised	17.07
Chicken, liver, all classes, cooked, simmered	16.85
Beef, variety meats and by-products, pancreas, cooked, braised	16.6
Chicken, liver, all classes, raw	16.58
Pork, fresh, variety meats and by-products, pancreas, raw	16.4
Mollusks, oyster, eastern, farmed, raw	16.2
Mollusks, oyster, Pacific, raw	16
Turkey, whole, giblets, cooked, simmered	15.89
Mollusks, oyster, eastern, cooked, breaded and fried	15.63
Fish, mackerel, king, raw	15.6
Beef, variety meats and by-products, brain, cooked, pan-fried	15.2
Veal, variety meats and by-products, heart, cooked, braised	14.46
Beef, variety meats and by-products, pancreas, raw	14
Turkey, heart, all classes, cooked, simmered	13.9
Veal, variety meats and by-products, heart, raw	13.76
Fish, herring, Atlantic, raw	13.67
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	13.57
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	13.57
Liver sausage, liverwurst, pork	13.46
Liverwurst spread	13.46
Veal, variety meats and by-products, pancreas, raw	13.38
Chicken, broilers or fryers, giblets, cooked, fried	13.31
Turkey, heart, all classes, raw	13.3
Fish, herring, Atlantic, cooked, dry heat	13.14
LOMA LINDA Big Franks, canned, unprepared	13.1
Turkey, whole, giblets, raw	13.06
Chicken, capons, giblets, raw	12.95
Mollusks, oyster, eastern, wild, cooked, dry heat	12.91
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	12.24
Veal, variety meats and by-products, brain, raw	12.2
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins	12
Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal	12
Mollusks, mussel, blue, raw	12
Fish, mackerel, salted	12
Fish, roe, mixed species, cooked, dry heat	11.54
Crustaceans, crab, alaska king, cooked, moist heat	11.5
Chicken, broilers or fryers, giblets, raw	11.41
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran	11.3
Lamb, variety meats and by-products, brain, raw	11.3
Mollusks, clam, mixed species, raw	11.28
Lamb, variety meats and by-products, heart, cooked, braised	11.2
Cereals ready-to-eat, GENERAL MILLS, WHEATIES	11.1
Cereals ready-to-eat, KELLOGG, KELLOGG'S MUESLIX	11
Cereals ready-to-eat, KASHI, HEART TO HEART, Oat Flakes & Blueberry Clusters	11
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	10.91
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	10.91
Fish, tuna, fresh, bluefin, cooked, dry heat	10.88
Chicken, stewing, giblets, raw	10.83
Beef, New Zealand, imported, heart, raw	10.81
Margarine-like, vegetable oil spread, 60% fat, tub, with salt	10.8
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	10.8
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	10.8
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	10.8
Beef, variety meats and by-products, heart, cooked, simmered	10.8
Egg, whole, dried, stabilized, glucose reduced	10.51
Crustaceans, crab, dungeness, cooked, moist heat	10.38
Crustaceans, crab, queen, cooked, moist heat	10.38
Lamb, variety meats and by-products, heart, raw	10.25
Beef, variety meats and by-products, brain, cooked, simmered	10.1
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola with Raisins	10
Fish, cod, Atlantic, dried and salted	10
Fish, herring, Pacific, raw	10
Fish, roe, mixed species, raw	10
Lamb, New Zealand, imported, brains, raw	9.99
Lamb, New Zealand, imported, testes, raw	9.89
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted	9.67
Veal, variety meats and by-products, brain, cooked, braised	9.65
Fish, herring, Pacific, cooked, dry heat	9.62
Lamb, New Zealand, imported, brains, cooked, soaked and fried	9.54
Beef, variety meats and by-products, brain, raw	9.51
Chicken, stewing, giblets, cooked, simmered	9.48
Soup, clam chowder, new england, canned, condensed	9.47
Chicken, broilers or fryers, giblets, cooked, simmered	9.44
Fish, tuna, fresh, bluefin, raw	9.43
Chicken, roasting, giblets, raw	9.4
Pate de foie gras, canned (goose liver pate), smoked	9.4
Pate, goose liver, smoked, canned	9.4
Emu, fan fillet, cooked, broiled	9.37
Lamb, variety meats and by-products, brain, cooked, braised	9.25
Lamb, New Zealand, imported, heart, cooked, soaked and simmered	9.18
Mollusks, whelk, unspecified, raw	9.07
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone	9
Crustaceans, crab, alaska king, raw	9
Crustaceans, crab, blue, raw	9
Crustaceans, crab, dungeness, raw	9
Crustaceans, crab, queen, raw	9
Fish, sardine, Atlantic, canned in oil, drained solids with bone	8.94
Lamb, New Zealand, imported, testes, cooked, soaked and fried	8.88
Mollusks, oyster, eastern, wild, raw	8.75
Emu, top loin, cooked, broiled	8.71
Fish, mackerel, Atlantic, raw	8.71
Beef, variety meats and by-products, heart, raw	8.55
Emu, ground, cooked, pan-broiled	8.52
Pork, fresh, variety meats and by-products, kidneys, raw	8.49
Chicken, roasting, giblets, cooked, simmered	8.45
MORNINGSTAR FARMS Sausage Style Recipe Crumbles, frozen, unprepared	8.4
Lamb, New Zealand, imported, heart, raw	8.4
Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	8.3
Beverages, KELLOGG'S SPECIAL K20, protein water mix	8.3
Game meat, beaver, cooked, roasted	8.3
Game meat, muskrat, cooked, roasted	8.3
Game meat, opossum, cooked, roasted	8.3
Game meat, rabbit, domesticated, composite of cuts, cooked, roasted	8.3
Game meat, raccoon, cooked, roasted	8.3
MORNINGSTAR FARMS Grillers Burger Style Recipe Crumbles, frozen, unprepared	8.3
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled	8.18
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	8.18
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES	8.1
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	8.08
Pate, chicken liver, canned	8.07
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, powder, 3-2-1 Plan	8.07
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	7.97
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	7.92
Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut	7.9
Pork, fresh, variety meats and by-products, kidneys, cooked, braised	7.79
Fish, trout, mixed species, raw	7.79
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	7.72
Cereals ready-to-eat, GENERAL MILLS Corn CHEX	7.7
MORNINGSTAR FARMS Grillers Quarter Pound Veggie Burger, frozen, unprepared	7.7
Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	7.55
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled	7.53
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	7.5
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS	7.5
Fish, trout, mixed species, cooked, dry heat	7.49
MORNINGSTAR FARMS Breakfast Sausage Links, frozen, unprepared	7.4
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	7.36
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	7.34
Entrees, crab cake	7.33
Whale, beluga, meat, dried (Alaska Native)	7.31
Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	7.3
LOMA LINDA Swiss Stake with Gravy, canned, unprepared	7.3
Chicken, heart, all classes, raw	7.29
Chicken, heart, all classes, cooked, simmered	7.29
Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	7.29
Cereals ready-to-eat, RALSTON Crispy Hexagons	7.24
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES	7.23
Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey	7.2
Lamb, variety meats and by-products, tongue, raw	7.2
Game meat, rabbit, domesticated, composite of cuts, raw	7.16
Beef, New Zealand, imported, tripe uncooked, raw	7.12
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Chocolatey Strawberry	7
Cereals ready-to-eat, KELLOGG'S, SPECIAL K Vanilla Almond	7
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K, Cinnamon Pecan	7
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Blueberry	7
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Multi-grain	7
Cereals ready-to-eat, KELLOGG'S SPECIAL K Chocolate Almond	7
Fish, mackerel, spanish, cooked, dry heat	7
Fish, mackerel, jack, canned, drained solids	6.94
Emu, outside drum, raw	6.92
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	6.9
Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS	6.8
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Red Berries	6.8
Cereals ready-to-eat, KELLOGG'S SPECIAL K Chocolatey Delight	6.8
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	6.77
Emu, oyster, raw	6.76
Emu, ground, raw	6.75
Beef, New Zealand, imported, heart, cooked, boiled	6.73
WORTHINGTON Prosage Links, frozen, unprepared	6.7
Emu, fan fillet, raw	6.67
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6.67
Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH	6.65
Game meat, caribou, cooked, roasted	6.64
Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus	6.6
Cereals ready-to-eat, KELLOGG, SPECIAL K, Fruit & Yogurt	6.6
Cereals ready-to-eat, KELLOGG's FIBERPLUS Cinnamon Oat Crunch	6.6
LOMA LINDA Vege-Burger, canned, unprepared	6.6
MORNINGSTAR FARMS Breakfast Sausage Patties Maple Flavored, frozen, unprepared	6.6
Game meat, rabbit, domesticated, composite of cuts, cooked, stewed	6.51
Game meat, rabbit, wild, cooked, stewed	6.51
Game meat, squirrel, cooked, roasted	6.51
Caribou, hind quarter, meat, cooked (Alaska Native)	6.47
Ostrich, inside strip, cooked	6.44
Beverages, nutritional shake mix, high protein, powder	6.43
Cereals ready-to-eat, GENERAL MILLS, Honey KIX	6.4
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	6.4
Ostrich, inside leg, cooked	6.36
Ostrich, oyster, cooked	6.32
Game meat, caribou, raw	6.31
Game meat, deer, raw	6.31
Game meat, moose, cooked, roasted	6.31
Fish, trout, rainbow, wild, cooked, dry heat	6.3
Lamb, variety meats and by-products, tongue, cooked, braised	6.3
Ostrich, outside strip, cooked	6.26
Ostrich, tip trimmed, cooked	6.25
Fish, bluefish, cooked, dry heat	6.22
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX	6.2
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	6.18
Ostrich, top loin, cooked	6.17
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6.13
Emu, flat fillet, raw	6.12
Veal, variety meats and by-products, tongue, raw	6.1
Lamb, New Zealand, imported, tongue - swiss cut, raw	6.1
Egg, yolk, dried	6.02
Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	6.01
Meat extender	6
Lamb, variety meats and by-products, pancreas, raw	6
Fish, salmon, sockeye, raw	5.95
Crustaceans, crab, blue, crab cakes, home recipe	5.94
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	5.89
Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	5.88
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw	5.82
Cereals ready-to-eat, GENERAL MILLS, COOKIE CRISP	5.8
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5.78
Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	5.76
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	5.75
Ostrich, ground, cooked, pan-broiled	5.74
Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	5.71
Cereals ready-to-eat, GENERAL MILLS, KIX	5.7
Beef, variety meats and by-products, spleen, raw	5.68
Fish, salmon, sockeye, cooked, dry heat	5.67
Cereals ready-to-eat, POST, FRUITY PEBBLES	5.6
Cereals ready-to-eat, GENERAL MILLS, Rice CHEX	5.6
Cereals ready-to-eat, KELLOGG, KELLOGG'S HONEY SMACKS	5.6
Cereals ready-to-eat, POST, GOLDEN CRISP	5.6
Cereals ready-to-eat, GENERAL MILLS, Berry Burst CHEERIOS, Triple Berry	5.6
Cereals ready-to-eat, GENERAL MILLS, FROSTED CHEERIOS	5.6
Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS	5.6
Cereals ready-to-eat, GENERAL MILLS, DORA THE EXPLORER	5.6
Cereals ready-to-eat, KELLOGG's CRUNCHY NUT Roasted Nut and Honey O's	5.6
Cereals ready-to-eat, GENERAL MILLS, Oat Cluster CHEERIOS Crunch	5.6
Formulated bar, POWER BAR, chocolate	5.6
Cereals ready-to-eat, GENERAL MILLS, COUNT CHOCULA	5.59
Cereals ready-to-eat, GENERAL MILLS, Fruity CHEERIOS	5.59
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS, Chocolate	5.59
Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS Brownie Crunch	5.59
Cereals ready-to-eat, GENERAL MILLS, Dulce De Leche CHEERIOS	5.59
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw	5.55
Salmon, sockeye, canned, drained solids, without skin and bones	5.54
Lamb, variety meats and by-products, pancreas, cooked, braised	5.54
Thuringer, cervelat, summer sausage, beef, pork	5.5
OSCAR MAYER, Summer Sausage Beef Thuringer Cervelat	5.5
Fish, salmon, sockeye, canned, drained solids	5.5
WORTHINGTON Smoked Turkey Roll, frozen, unprepared	5.5
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, raw	5.48
Cereals ready-to-eat, RALSTON CRISP RICE	5.45
Egg, duck, whole, fresh, raw	5.4
Ostrich, inside strip, raw	5.4
Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS	5.4
Cereals ready-to-eat, GENERAL MILLS, CHOCOLATE LUCKY CHARMS	5.4
Cereals ready-to-eat, KELLOGG, KELLOGG'S CINNABON cereal	5.4
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS, Banana Nut	5.4
Cereals ready-to-eat, KELLOGG'S APPLE JACKS with marshmallows	5.4
Cereals ready-to-eat, GENERAL MILLS, Multi Grain CHEERIOS, Peanut Butter	5.4
Mollusks, cuttlefish, mixed species, cooked, moist heat	5.4
Fish, bluefish, raw	5.39
Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, raw	5.39
Cereals ready-to-eat, RALSTON TASTEEOS	5.36
Cereals ready-to-eat, RALSTON Corn Flakes	5.36
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled	5.35
Lamb, variety meats and by-products, spleen, raw	5.34
Veal, variety meats and by-products, spleen, raw	5.34
Ostrich, outside strip, raw	5.33
Veal, variety meats and by-products, tongue, cooked, braised	5.3
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	5.29
Lamb, variety meats and by-products, spleen, cooked, braised	5.29
Cereals ready-to-eat, frosted oat cereal with marshmallows	5.29
Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	5.28
Mollusks, conch, baked or broiled	5.25
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw	5.25
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw	5.23
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5.23
Lamb, New Zealand, imported, tongue - swiss cut, cooked, soaked and simmered	5.22
Ostrich, outside leg, raw	5.21
Cereals ready-to-eat, POST, COCOA PEBBLES	5.2
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS	5.2
Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	5.2
Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS	5.2
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches	5.2
Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios	5.19
Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled	5.18
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	5.18
Beef, New Zealand, imported, tongue, raw	5.18
Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	5.16
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw	5.16
Beef, cured, luncheon meat, jellied	5.14
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled	5.11
Chicken, meatless, breaded, fried	5.11
Egg, goose, whole, fresh, raw	5.1
Ostrich, inside leg, raw	5.1
Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, raw	5.09
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, raw	5.05
Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	5.04
Ostrich, tenderloin, raw	5.03
Beef, variety meats and by-products, spleen, cooked, braised	5.02
Ostrich, round, raw	5.01
Cereals ready-to-eat, POST, ALPHA-BITS	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes	5
Cereals ready-to-eat, POST Bran Flakes	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED RICE KRISPIES	5
Cereals ready-to-eat, QUAKER, KING VITAMAN	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS	5
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	5
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE Bran Cereal	5
Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON CHEERIOS	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Cereal	5
Cereals ready-to-eat, Post, Waffle Crisp	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S HONEY CRUNCH CORN FLAKES	5
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	5
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S MARSHMALLOW FROOT LOOPS	5
Cereals ready-to-eat, KELLOGG'S, Reduced Sugar Frosted Flakes Cereal	5
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	5
Cereals ready-to-eat, RALSTON Corn Biscuits	5
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS, Yogurt Burst, strawberry	5
Cereals ready-to-eat, GENERAL MILLS, Chocolate CHEX	5
Cereals ready-to-eat, GENERAL MILLS Cinnamon CHEX	5
Cereals ready-to-eat, GENERAL MILLS, Cocoa Puffs, 25% Reduced Sugar	5
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 80 Calories, Honey Squares	5
Cereals ready-to-eat, KELLOGG'S RICE KRISPIES, Gluten Free	5
Cereals ready-to-eat, KELLOGG'S KRAVE double chocolate cereal	5
Cereals ready-to-eat, KELLOGG'S FROSTED FLAKES, CHOCO ZUCARITAS	5
Cereals ready-to-eat, KELLOGG'S CINNAMON JACKS	5
Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches	5
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 80 Calories, Chocolate Squares	5
Cereals ready-to-eat, GENERAL MILLS, FROSTED TOAST CRUNCH	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS TREASURES, Strawberry	5
Cereals ready-to-eat, KELLOGG'S KRAVE Smores	5
Cereals ready-to-eat, KELLOGG SCOOBY-DOO! cereal	5
Mollusks, clam, mixed species, canned, liquid	5
Fish, salmon, coho, wild, cooked, dry heat	5
KASHI, H2H Woven Wheat Cracker, Original	5
KASHI, H2H Woven Wheat Cracker, Roasted Garlic	5

Here Are The Dangers Of Vitamin B6 Deficiency

Lack of vitamin B6, is actually very rare. Because so many of vitamin B6 on natural food sources, or processed, making the case of vitamin B6 deficiency is rare. Vitamin B6 also known as pyridoxine. The main function of pyridoxine itself is to help the body's metabolism and also keep the nervous system (read more on the benefits of vitamin B6). It is most often the cause of vitamin B6 deficiency is not a person's body to absorb vitamin B with optimal. So vitamin B6 that there has been entered into the body wasted away without obtain benefits and usefulness.

Causes of vitamin B6 deficiency

A common cause of vitamin B6 deficiency in a person is because the body is unable to absorb vitamin B optimally. Someone experiencing indigestion is usually experienced for those who are elderly. Making it less able to absorb vitamin B6 in the body. Then there are various kinds of drugs that can prevent vitamin B6 is absorbed into the body. In the form of antibiotics and corticosteroids. When the use of long-term, these drugs can interfere with the body organs such as the gastrointestinal tract, liver, kidney, so vitamin B6 are eaten in the natural resources would not be absorbed. Additionally excessive alcohol users, acute diarrhea, malnutrition, congenital derivatives are other causes which one can experience a deficiency of vitamin B6.

Diseases caused by a deficiency of Vitamin B6

Diseases caused quite a lot, such as pyroluria disease, which can develop into serious when someone is having acute deficient in vitamin B6. As a result, someone would come down with schizophrenia. In addition it is possible the disease when a person is deficient in vitamin B6 insomnia, irritability, fatigue, paranoia, depression, anxiety, lack of sexual drive, water retention, weight gain or even a quick ride fast down, problems in the conversion of sugar, problems with gait.

In addition, someone who is experiencing a shortage of vitamin B6 will be anemic. Because the function of vitamin B6 itself is helping to form hemoglobin which can bind oxygen in the blood. So that when someone is experiencing a shortage of vitamin B6 will be anemic body. The initial symptoms certainly is fatigue. Although the cause of fatigue is very much, to detect that the body is deficient in vitamin B6 is also not known how uncertain. However, if you experience persistent fatigue for days, then consult a doctor to get proper treatment.

How to prevent and overcome the deficiency of vitamin B6

How to prevent and even treat it? The easiest way is, to consume natural food sources that contain lots of vitamin B6. Additionally still consult a doctor. Because the doctor will examine you if there are any symptoms your body is not able to absorb vitamin B6 optimally. So do not take the initiative to treat yourself by buying a vitamin B6 supplement. Is because you can have excess of vitamin B6, or even such supplements do not help your problem at all. Addressing the problem of acute deficiency of vitamin B6, required hospitalization. Where there is an infusion of vitamin B6 in high doses. So vitamin B6 directly into the bloodstream and perform its function properly.

Insufficiency in vitamin B6 can indeed cause many diseases. Moreover, the disease difficult to detect because many diseases caused by lack of vitamin B6 are associated with neurological diseases. So difficult to be detected by many people. Not to mention there is no clear sign of a person's vitamin B6 deficiency because it could have the same disease but have different causes.

Protect yourself from a deficiency of vitamin B6 by consuming foods that contain a lot of vitamin B6. However, sometimes you can also take supplements of vitamin B6 to fulfill your needs may be unmet even though you eat foods containing vitamin B6. Sometimes problems occur due to deficiency of vitamin B6 of the child is not educated to consume a variety of healthy foods. So that the digestive organs are not well developed. This is seen when the child prefers instant foods, practical, and processed factories, compared with natural foods. To that end, teach children to eat healthy foods can help keep your child is not deficient in vitamin B6.

The Importance of Vitamin B6 Benefits You Should Know

Vitamin B6 also known as pyridoxine, is one of the important vitamin B complex. Chemically, its water soluble (not fat soluble). There are three main forms of vitamin B6, namely pyridoxine, pyridoxal, and pyridoxamine. There are several benefits of vitamin B6, which is very important for overall health. Considering this, we must include pyridoxine-rich foods in the diet, so that it can meet their daily needs. The recommendations of vitamin B6 recommended for adults is 1.3 mg / day. Meanwhile, for pregnant women and lactating required in higher quantities. During pregnancy is 1.9 mg / day, while for nursing mothers is 2 mg.

Benefits of Vitamin B6

Vitamin B6 plays a major role in coordinating the body's metabolic processes. Overall, ensuring the normal functioning of the nervous system, hormone regulation, tissue repair, cell growth and the formation of red blood cells, nucleic acids, and amino acids. Here are some of the benefits and functions of vitamin B6.

Complex nutrition

One major use of pyridoxine is complex nutrients such as protein, carbohydrates, and fats into simpler forms, which can be easily assimilated by the body's cells and tissues.

Improving nutrition

Increased intake of vitamin B6 helps in better assimilation of supplements and other drugs. This is the reason, pyridoxine used in conjunction with other B vitamins in vitamin B-complex formulations.

Strengthens the immune system

Vitamin B6 helps in the synthesis of lymphocytes (a type of leukocytes) and antibodies, which berugas for resistance mechanisms of the body. In simple terms, a water-soluble vitamin that boosts the immune system. Therefore, those who suffer from a deficiency of vitamin B6 realize a weakened immune system.

Reducing edema

One of the health benefits of vitamin B6 reduces water retention or edema, resulting in swelling of the body. Generally, vitamin B complex that contains a certain content of pyridoxine and other vitamin B recommended for the treatment of edema.

Treatments for hair loss

Benefits of vitamin B6 to prevent hair loss, including hair and for hair growth. Besides this, it helps in treating seborrheic dermatitis or dandruff. Many people get quick results after the use of vitamin B6 for the treatment of skin disorders such as eczema and acne psoriasis.

Premenstrual syndrome

According to medical research, vitamin B6, and the occurrence of premenstrual syndrome are related to one another. It is found that increasing vitamin B6 in the diet is effective for controlling the hormonal fluctuations, so as to combat the symptoms of premenstrual syndrome.

Morning sickness

Various studies have been conducted in connection with vitamin B6 and pregnancy. In the case study, it was found that vitamin B6 can be used for the treatment of nausea, vomiting, and other symptoms, which are experienced by many women experience during the early months of pregnancy.

Prevent kidney stones

Pyridoxine, in combination with magnesium, beneficial to reduce the possibility of the formation of kidney stones. The combination of lower levels of oxalate in the urine, resulting in kidney stones.

Regulate blood pressure

Another benefit of vitamin B6 is to lower blood pressure and cholesterol levels in a healthy way. This suggests that vitamin B6 indirectly helps in preventing blood circulation problems.

Other benefits

In addition, vitamin B6 showed positive results regarding the problems associated with magnesium deficiency, autism, schizophrenia, depression. Sufficient intake of foods containing pyridoxine reduce the chances of developing Parkinson's disease and prevent heart disease.

Impact of Vitamin B6 deficiency

Pyridoxine is essential for the body's metabolic processes. Thus, low levels of vitamin B6 for the long term can cause a variety of health problems. Typically, vitamin B-complex deficiency occurs in people who have a poor diet and those who are in the specific treatment. Alcohol abuse are at higher risk of having symptoms of vitamin B6 deficiency than others. This is because certain medications and alcohol interfere with the normal assimilation of vitamin B6 from food and beverages.

Some symptoms of vitamin B6 deficiency is stricken with skin problems, sore tongue (glossitis), mouth sores, anemia, temperament, confusion, depression, and seizures. To combat the symptoms of insufficiency, one should increase the intake of vitamin B6 or supplements.

Sources of Vitamin B6

The human body can not synthesize vitamin B6, it is obtained from food and beverages. Food sources of vitamin B6 include a variety of fruits, vegetables, legumes, cereals, fish, poultry, and meat. Some foods that are rich in these vitamins include bananas, avocados, walnuts, tomatoes, potatoes, soybeans, beans, spinach, wheat. In addition to food sources, vitamin B6 supplements are available to be given in the right dose. If not, the intake of high doses of vitamin B6 supplements for long periods can cause health problems.

Vitamin B3 Benefits & Functions

Vitamin B3 or niacin, is one of eight types of vitamin B complex that functions in the process of metabolism and provide energy for the body. This vitamin is found in 1937 when the study was held between diet to disease pellagra. At that time, pellagra disease commonly found in human groups who daily consume corn without much getting other food additives. At that time also demonstrated a dose nicotinik acid (a form of niacin) routine, pellagra could be cured.

Niacin or Vitamin B3 is an organic compound containing nicotinamide alkaloid hereinafter known as vitamin B3. In the mid 1950s vitamin B3 is used to lower cholesterol levels, and heart attack prevention therapy. This process is quite successful because it demonstrated that the administration of niacin to the patient, recorded an increase in HDL (cholesterol that is useful and active role for the body) and a decrease in LDL and triglycerides.

Together with other B complex vitamins, vitamin B3 is used to treat various health problems. Vitamin B3 can be obtained naturally through natural food ingredients, vitamin tablets or liquid vitamin, supplement energy to direct injection. Daily normal dose is in the range of 3 mg s / d 15 mg and as a water-soluble vitamin B3, vitamin B3 excess will be discharged through body fluids. However it is strongly recommended in order to keep doses of vitamin B3 in the threshold of the body only needs so as not to interfere with health.

Vitamin B3 benefits for health

Have an important role in carbohydrate metabolism: Vitamin B3 has a crucial benefits in the metabolism of carbohydrates. Carbohydrate metabolism is important because it can convert it into energy and power for the purposes of our daily activities. If you ever eat rice containing carbohydrates are not converted into energy, then it will be easier once self tired and sleepy. Naturally convert food into energy is not only limited to rice. But other foods that contain carbohydrates we consume.

Reducing the risk of atherosclerosis (coronary heart): Usually the most fundamental cause of coronary heart is due to diet poor in life is to be the trigger. Coronary heart itself means the deposition of fat in the body's cells gathered in actual lining the walls of a coronary artery and block blood flow. This is a disease that can make arteries in the heart become narrow. If it is getting worse, what happens is the supply of oxygen, blood flow to the heart through the blood can be reduced and cause heart damage.

Vitamin B3 as its function is able to convert carbohydrates, fats, proteins into energy. With the amount of energy that was converted from the fat prevent excess cholesterol in the body. Someone will tend to move, think, and do other activities if the excess energy. Indirectly, this is what causes vitamin B3 can become a deduction risk of coronary heart disease.

Reducing Cholesterol: Vitamin B3 is also able to reduce cholesterol levels in the blood. This fact is rarely known by many people because most cholesterol foods are more enjoyable. Niacin or Vitamin B3 is capable of lowering cholesterol levels of the body and also assisted by substances that isoflavones to reduce cholesterol. Other foods that you can consume to reduce cholesterol and contains vitamin B3 is garlic, tea, grapes, apples, avocados, blueberries and fish. Cholesterol Naturally this can not be dropped immediately. There must be habituation foods above, so that the body's cholesterol levels can drop to normal.

Benefits of vitamin B3 for healthy skin, hair, and nails: Because so many modern women who are concerned with the health of appearance such as skin, hair, and nails, then vitamin B3 is appropriate for consumption. For circulation for healthy skin Vitamin B3 is also appropriate for consumption. In fact, the skin can look brighter, longer aging process, as well as the delay gray hair. Healthy skin, hair and nails is clearly very dependent on the synthesis of RNA and DNA. Where the synthesis of vitamin B3 was assisted by this. So that the nail growth can be faster, as well as the hair depends on your daily consumption of vitamin B3.

Vitamin B Complex Foods And It's Benefits

Vitamin B is one of the vitamins that are soluble in water and plays a very important role in cell metabolism. In the past, vitamin B ever thought to have only one type, only vitamin B alone. But over the development period, further research showed that the chemical composition of these vitamins in it to distinguish from each other and seen in some foods. for that vitamin B can be divided into several types such as:

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin, includes nicotinic acid and nicotinamide)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7, also known as vitamin H (biotin)
• Vitamin B9, also known as vitamin F and vitamin Bc (folic acid)
• Vitamin B12 (cobalamin)

Vitamin B1

Important for memory and brain function. Vitamin B1 also helps in producing energy. Sources of Vitamin B1 are grains that still contain epidermis, sprouts, wheat, vegetables, dried beans, peas, and others. Examples are peas, beans, brown rice, watercress, asparagus, spinach, Brussels sprouts, cauliflower, pecans and Brazil nuts.

Vitamin B1, or thiamine deficiency causes Beriberi disease. Symptoms of nervous system disease include weight loss, emotional disturbances, Wernicke's encephalopathy (disturbance of sensory perception), weakness and pain in the limbs, periods of irregular heartbeat, and edema (swelling of body tissues). Heart failure and death may occur in advanced cases. Chronic Thiamine deficiency can also cause Korsakoff's syndrome, an irreversible psychosis characterized by amnesia and confabulation.

Vitamin B2
Important for healthy hair, skin, eyes and energy production. Vitamin B1 will be broken in the sun, foods rich in vitamin B2 needs to be kept away from direct sunlight. Sources of vitamin B2, or riboflavin, in beef liver, beef, chicken, wild salmon, eggs, mushrooms, almonds, spinach, broccoli and asparagus.

Vitamin B2 deficiency can cause ariboflavinosis. Symptoms may include cheilosis (split lip rupture), sensitivity to sunlight, angular cheilitis, glossitis (inflammation of the tongue), seborrheic dermatitis or pseudo-syphilis (particularly affecting the scrotum or labia majora and the mouth), pharyngitis (sore throat), hyperemia, and pharynx and oral mucosal edema.

Vitamin B3
Important for energy production, brain function, skin health and blood sugar regulation. This vitamin also helps regulate cholesterol levels and can be found in beef, chicken, turkey, wild salmon, lima beans, lentils and asparagus.

Vitamin B3 or niacin deficiency, along with tryptophan deficiency can cause pellagra. Symptoms include aggression, dermatitis, insomnia, weakness, mental confusion, and diarrhea. In advanced cases, pellagra may lead to dementia and death (3 (+1) Ds: dermatitis, diarrhea, dementia, and death).

Vitamin B5
Vitamin B5 is essential for energy, skin, hair and nervous system health. It also helps to produce the hormone cortisol, a hormone that helps with stress and act as an anti-inflammatory. Pantothenic acid, another name for B5, is found in chicken, eggs, beans, peas, broccoli, avocados, sweet potatoes, and mushrooms. Deficiency can cause acne and paresthesia, although rarely. (Read Vitamin B5 benefits)

Vitamin B6
Vitamin B6 is used to produce red blood cells and maintain a healthy nervous system. B6, or pyridoxine, have also been found to help prevent prostate and breast cancer. It also helps reduce the symptoms of premenstrual syndrome. This vitamin can be found in beef, chicken, turkey, wild salmon, brown rice, green beans, potatoes, spinach, collard greens, avocado and banana.

Deficiency can lead to microcytic anemia (because pyridoxyl phosphate is a cofactor for the synthesis of heme), depression, dermatitis, high blood pressure (hypertension), water retention, and increased levels of homocysteine

Vitamin B7
Healthy hair, skin and nails depends on biotin. It is also important in the breakdown of glucose. Biotin can be found in liver, eggs, soy, beans, peas, oatmeal, butter, bananas and mushrooms. Vitamin B7 deficiency usually does not cause symptoms in adults, but can cause impaired growth and neurological disorders in infants.

Vitamin B9
Vitamin B9, also known as folic acid is important for pregnant women to help in the development of the baby. It is also good for the heart and mental health. Some sources of folic acid are broccoli, cabbage, asparagus, beans, fortified cereals and breads and oranges.

Folic acid deficiency results in macrocytic anemia, and elevated levels of homocysteine. Deficiency in pregnant can cause birth defects. These supplements often recommended during pregnancy.

Vitamin B12
Vitamin B12 benefits is helps launch the nervous system, energy production and blood cells. The source of this vitamin, also called cyanocobalamin is beef, beef liver, chicken, turkey, wild salmon, milk, cheese and eggs. Because B12 is not found in vegetables or fruits, so for the vegetarians need to take vitamin B12 in the form of a supplement.

Deficiency results in macrocytic anemia, elevated homocysteine, peripheral neuropathy, lack of memory and cognitive abilities. Most likely to occur in older people, because of absorption through the intestine decreases due to aging; the autoimmune disease pernicious anemia is another common cause. Can also cause symptoms of mania and psychosis. In rare extreme cases, can cause paralysis.

Biotin Deficiency And Various Health Problems For It's Impacts

Biotin or vitamin B7, has a very large role in biochemical reactions in the body, such as the transfer of carbon dioxide and the metabolism of carbohydrates and fats. Unlike most other vitamins, biotin is one type of vitamin that is quite stable in various environmental conditions, such as heat, exposure to sunlight, and oxygen. Biotin deficiency is one type of disease that is rare because this vitamin can be found in almost any kind of food the main source of biotin, among others derived from meat, egg yolks, and bananas.

In the body, biotin many roles in the body's metabolism and growth, especially in terms of the formation of fatty acids, antibodies, digestive enzymes, and niacin. When the body lacks biotin, will give rise to a variety of physiological disorders. For example, biotin deficiency often cause various health problems, such as dermatitis, depression, nusea, anemia, and hair loss. The system can be disrupted antibodies. This causes the body to become infected by bacteria and fungi. To overcome this, the patient can be given periodically yolk intake because it has a high content of biotin.

Biotin deficiency causes 

The causes is quite a lot, eat foods such as egg whites too often, can make vitamin B7 is not absorbed into the body. Egg whites are often eaten containing avidin which can bind biotin. Avidin is abundant in egg white protein. If cooking with ripe, it does not matter because avidin will be greatly reduced compared to cook half-baked.

Causes of biotin deficiency in infants because the baby does not yet have the bacteria to create biotin. So that babies tend to deficiency of vitamin B7 or biotin. It does not need antibiotics, just needs giving vitamins to infant. Meanwhile, the main cause of biotin deficiency in adults is, the lack of variety in their daily consumption of nutritious foods.

Biotin deficiency signs & symptoms

Insomnia is one of the symptoms when someone biotin deficiency. Then other symptoms characterized by purple or swollen tongue, as well as the eyes and the skin becomes dry. Other signs that can be identified, the more hair loss, lack of appetite, sores in the corners of the mouth, it can even affect your mental health (as a result of insomnia). Another symptoms that may arise are:

1. Dermatitis: Inflammation of the skin is one of the common symptoms of biotin deficiency. A common form of dermatitis that is found in people who suffer from a deficiency of biotin is seborrheic dermatitis. This disease causes flaking and itching of the scalp can cause hair loss. Children who are affected by this condition can suffer from muscle pain and hair problems. Symptoms such as thinning hair, red scaly skin and brittle nails are common signs of biotin deficiency. Appropriate biotin supplements can reduce muscle cramps in children.

2. Hyperesthesia and Paresthesia: Infants who are deficient in biotin, may suffer from a condition called hyperesthesia, which increased abnormal sensory stimulation. Paresthesia is a condition where the skin feels stabbing or tingling sensation, followed by numbness.

3. Keratoconjunctivitis: Biotin deficiency can also cause keratoconjunctivitis, which resulted in the conjunctiva of the eye. Immunity of people affected will be lowered and defects in B and T cells will occur. Deficiency in cells reduces the number of cells, and consequently, the ability to resist the invasion of harmful bacteria or viruses are substantially reduced.

4. Anorexia: Anorexia is a condition that causes a person to suffer from low appetite. Biotin deficiency in infants inhibit their physical and mental growth. Meanwhile, adults who have a deficiency of biotin can suffer from lethargy, depression, lack of sensation or excessive sensation, and hallucinations.

5. Anemia: Biotin deficiency can cause mild anemia. This condition causes the cells that carry oxygen called hemoglobin loses its ability to bind oxygen. Some of the symptoms of anemia include fatigue, loss of concentration, difficulty in breathing, heart failure, and others.

6. Irregular heart electrocardiographic activities: electrocardiographic activity refers to the heart's electrical activity, as interpreted by skin electrodes. People who have a deficiency of biotin may cause irregular electrocardiographic activity of the heart, and it can cause serious heart condition.

Biotin Deficiency Treatment
To overcome the deficiency of biotin or vitamin B7 is by consuming large doses of biotin. Recommended dose for those who lack sufficient biotin acute approximately 200 mcg per day. Then too slowly replaced with natural food sources that contain biotin. Usually this increases the need for vitamin B7 with vitamin B complex supplements. As well as reducing the consumption of egg white as a treatment step.

Biotin Daily Needs
The dose for adults, especially men, can reach 30 mcg of biotin daily. And then for teenagers aged from 14 to 18 years need less vitamin B7 than in adults, which is about 25 mcg. Then under the age of 14 years can consume vitamin B7 between 5 mcg to 20 mcg daily.

Food sources of biotin
As mentioned previously, vitamin B7 can be found in  vegetables, fruits, meat, egg yolks and so on.

7+ Magnificent Biotin Benefits For Health

Biotin is another name for Vitamin B7, but there is also a call as Vitamin H. Just like most other B vitamins, biotin has a primary function is as a helper in the metabolism of carbohydrates, fats and proteins into energy. In addition, vitamin B7 is also beneficial in maintaining healthy hair or hair loss. While based on umm.edu site, they also mentioned that one of magnificent biotin benefits can control blood sugar level, even need further research for it.

Biotin can be produced by the body. If the body is healthy, the bacteria in your gut makes all the biotin you need. Very rarely do people at risk of deficiency of this vitamin unless they have an eating disorder, but they are taking antibiotics or sulfa drugs, or who consume large amounts of saccharin may need supplements, because these substances interfere with the body's ability to produce it. People with type II diabetes (non-insulin-dependent) may also take biotin supplements. One study found that people who took 9,000 micrograms per day for one month can lower blood sugar levels to nearly half of its original level.

The main role of biotin in the body is to help metabolize fats, proteins, and carbohydrates that will form the simple sugar molecules (glucose), fatty acids, and amino acids. This reaction is known as catabolism, the breakdown of complex compounds into simpler molecules accompanied by the release of energy. Simple molecules will then be used by the body to synthesize new cells. Biotin is also a coenzyme for pyruvate carboxylase, one of the types of enzymes that play a role in energy metabolism.

Biotin is widely used to help restore the body against disease holokarboksilase synthetase deficiency and biotinidase deficiency. In addition, biotin mamapu also lowers blood sugar levels and strengthen the structure of the hair and nails. Associated with its role in energy metabolism, these vitamins can improve the efficiency and catalyze the breakdown of body fat.

Benefits of Vitamin B7 for health

1. Metabolism: Biotin is considered as a catalyst to control several metabolic reactions. Namely to provide energy from the metabolism of essential elements such as fats, proteins and carbohydrates. This process is very important for the human body to perform routine functions and remain in good health.

2. Skin care: Biotin is an essential element of a compound to maintain healthy skin and hair health. It is also beneficial to keep the nails in good condition. It helps to revitalize the skin color is lost due to pollution and poor health. So, if someone is having a dry scalp and hair loss, probably due to biotin or vitamin B7 deficiency in the diet.

3. Maintenance of muscle tissue: Vitamin B7 helps the growth and maintenance of muscle tissue, and muscle tissue repair of any kind of damage. This vitamin also ensure the proper functioning of the nervous system, along with the desired growth of the bone marrow.

4. Keeping body weight: Vitamin B7 or biotin also helps in reducing excess body fat, as well as maintain it to keep it in good condition. People who are overweight generally recommended doctors to-eat foods rich in vitamin B7.

5. Heart Health: Vitamin B7 is also very helpful to ensure the proper functioning of the heart with the release of a variety of crucial issues. Because vitamin B7 also help reduce LDL cholesterol levels in the human body.

6. Blending important compounds: Vitamin B7 is considered as a synthesizer of several important components, which plays a role in maintaining good health for the human body. For example, this vitamin also helps in the processing of glucose to extract a good amount of energy. Also, it helps to integrate fatty acids and amino acids in the body.

7. Keeping blood sugar levels: Facts prove that Vitamin B7 or biotin is helpful to maintain the level of sugar in the blood in the right level, especially good for people who suffer from diabetes. Biotin helps the body to adapt to insulin, thereby reducing the risk of blood sugar or diabetes.

Another benefit of Biotin

Biotin also helps in the treatment of several diseases such as alopecia, Parkinson's disease, candidiasis Rett syndrome and female sex organs. Also be part of the treatment of the symptoms of seborrhea dermatitis, Crohn's disease, and peripheral neuropathy.

7 Important Vitamin B5 Benefits For Human Health

The main Vitamin B5 benefits include treating asthma, hair loss, allergies, stress and depression, respiratory problems and heart problems. Included also helps boost immunity, reduce osteoarthritis and signs of aging, increase resistance to various kinds of infections, stimulates physical growth, and manage diabetes and skin disorders.

Vitamin B5 is a vitamin B complex family member, which plays an important role to transform carbohydrates into energy needed by the body for daily activities. In addition to creating energy, vitamin B5 also helps wound healing process, reduce cholesterol levels in the body and optimize the function of vitamin A in maintaining eye health.

Vitamin B5 deficiency can lead to several health problems, including fatigue, hair graying and loss, acne, increased risk of infection, and depression. If the dose is too high in vitamin B5 into the body, then the body will experience nausea, diarrhea, and tooth sensitivity. However, excess vitamin B5 is usually accompanied by more or excess vitamin B-called excess vitamin B complex.

Broadly benefits of Vitamin B5 is known to treat serious mental disorders, such as stress and depression. A healthy diet should obtain the proper amount of vitamin B5 that health condition and functioning of all the organs remain good. Vitamin B5 perform various functions in our body, such as the production of neurotransmitters in the brain, the formation of steroids, and extraction of fat, protein and other essential nutrients from food. It could be said that, the essence of Vitamin B5 affects every aspect is important to maintain health.

Vitamin B5, also known as Pantothenic Acid can be found in our blood cells. Pantothenic acid or vitamin B5 is very important to maintain the balance of sodium and potassium are needed by our body. Without an adequate intake of vitamin B5, your body will not be able to keep control of fluid and blood pressure in the body. The most interesting thing of vitamin B5 is these nutrients can be found in all living cells around you, including plants and crops. Vitamin B5 or Pantothenic Acid has an important role in energy production that will be used in all of our daily activities.

Vitamin B5 benefits for health

1. Produce and release energy from fat (the body's metabolism)
Vitamin B5 including coenzyme for the body, namely coenzyme A. Its function is to convert what we eat into energy for the body. Especially convert fat into energy so that energy metabolism ensued. The dose is usually in the RDA is 10 mg daily. In addition, this vitamin B5 in the body convert fat into energy. It is suitable for those who are on a diet to lose weight.

2. Accelerate wound healing
For wound healing? Yes, it is known that alcohol use in first aid on the wound or used in other medical fields derived from pantothenic acid. Therefore, the synthesis of coenzyme A, then serves to increase cellular GSH and can be used for wound healing. Given the injured area and trigger cell migration into the wound area and promote healing. Pantothenic acid is used as a basic ingredient in topical alcohol or medication. So it has been very evident in the health world pantothenic acid helps the world of medicine in dealing with wound healing.

3. Lowering cholesterol and triglyceride levels in the blood
For lowering cholesterol and triglycerides in the blood, you can consume the avocado. Where this fruit contains a lot of pantothenic acid which serves to reduce levels of these two substances. In addition, foods such as cabbage, onion, turmeric, ginger, celery are foods that contain pantothenic acid or vitamin B5 is that you can consume in addition to avocado.

4. Help hair growth
Research will continue to grow this pantothenic acid. Currently vitamin B5 can help better hair growth. Because the vitamin B5 alone, you are able to prevent hair aging prematurely (early) or so-called gray. It also prevents hair loss stimulating to grow faster than usual. You can eat foods rich in pantothenic acid is in the yolk and meat.

5. eliminate acne
In the world of cosmetics, pantothenic acid is also able to remove acne scars. So in the world of modern cosmetics which usually women want to look beautiful, many cosmetic uses pantothenic acid. Even in natural herbal spa treatments are widely used in beauty salons, using raw materials of coconut water and turmeric to do this facial treatment. In addition, the method uses papaya fruit contains a lot of pantothenic acid is also able to remove acne scars on the face. Of course the way rub on the face as well as foods that contain vitamin B5 to nutrition the body.

6. Eye infections
Eye infection directly, there is no much to do with healing using vitamin B5. But in supplements for eye disease, eye or vitamins for healing for the eyes, vitamin B complex is always included to assist in the optimization of vitamin A vitamin in blood flow to the eye. So that the eyes were not separated supplements of vitamin A are only good, but also contains vitamin B5 for biochemical synthesis processes in the body as needed.

7. Skin health
Skin health can be maintained even from the outside. If most of the recommended vitamin E, but using the right soap, you can get regular skin health. As recent research on soap containing honey where honey itself contains vitamin B complex which is also contained in vitamin B5 was able to maintain healthy skin. Recent studies using honey on the basic ingredients of soap can treat the skin better as vitamin C and vitamin B complex that much.

Vitamin B2 Deficiency Impact To Human Health

Vitamin B2 deficiency can also lead to a person developing the disease. However, if excessive will experience symptoms of unstable body metabolism. Therefore, it is advisable to compensate for nutrient intake into the body, including the intake of vitamin B2, with nutritious foods like fruits and vegetables. Do not forget to compensate for eating meat. Not excessive or deficient. Deficient in vitamin B2, specifically does not cause a particular disease.Vitamin B2 (Riboflavin) is very important in the metabolism of carbohydrates (to produce energy) and amino acid metabolism. Sources of food containing vitamin B2 are dairy products, meat, fish and poultry.

Deficiency of vitamin B2, usually due to not consume enough protein and calories. Chronic disorders, such as recurrent diarrhea, liver disorders, and chronic alcohol drinkers, as well as increase the risk of impaired absorption of vitamin B2 deficiency, as well as hemodialysis and peritoneal dialysis (blood screening procedures). Symptoms may vary. The most common symptoms are, sores in the corner of the mouth and chapped lips, which can leave scarring. Fungal infections can occur in the mouth (thrush). Colors can be changed into a magenta tongue and the area around the nose and between the nose and lips appear oily spots (seborrheic). Sometimes grow blood vessels into the cornea, causing eye glare. In males there is inflammation in the scrotal skin.

Vitamin B2 deficiency impact to health

Decreased immune system
Vitamin B2 helps convert carbohydrates into glucose. So that there is energy that the body needs for daily activities. Lack of energy in the body, the body will become weak and will decrease the body's immunity. So that the body's metabolism, as well as the normal system of the body becomes disrupted. Vitamin B2 also helps produce red blood cells and protects nerves in the body. So when your body's immunity decreases, there is likely you are having vitamin B2 deficiency, even can also be caused by other vitamin deficiencies.

Dry scaly skin
Dry scaly skin can also be caused due to deficiency of vitamin B2. Dry and scaly skin caused by red blood cells that formed with no adequate amounts of vitamin B2. To avoid dry scaly skin is of course by taking vitamin supplements (vitamin supplements usually contain several kinds of vitamins). However, if not worse, you do not need to take supplements, but enough fibrous foods such as vegetables and fruits with regular consumption and reproduced been able to make your skin back to normal and not dry and scaly.

Dry mouth, cracked lips, Sprue
Dry mouth, cracked lips and mouth sores are more strongly associated with deficiency of vitamin C compared with vitamin B2. Keep in mind, when the immunity is reduced, or deficiency of vitamin B2, then the network will also start damaged skin which causes the skin to become dry. So other epithelial tissues of the skin such as the mouth and lips were decreased quality of health. So that the mouth is dry, chapped lips, and mouth sores may occur. Vitamin B2 deficiency also causes disturbances in the digestive lining the walls. So that foods containing vitamin C to help prevent dry mouth, cracked lips, mouth sores can not be absorbed by the body to the maximum.

Interfere with the growth of the body
Body growth could be impaired by deficiency of vitamin B2. Vitamin B2 deficiency is more common in children when attacking the body growth. This condition occurs because pregnant women not to eat nutritious foods since her pregnancy. Thus affecting the health of the baby and infant growth. Usually when pregnant women are anemic, swollen tongue, mouth sores, dry skin indicates the body is deficient in vitamin. In order to meet the vitamin B2 was able to make the development of the fetus will be better again.

Vitamin B12 Deficiency May Lead To Nerves Damage And Other Health Problems

As we mentioned on vitamin B12 benefits post before, it is one of essential nutrients for human body. Vitamin B12 deficiency can be caused by a combination of factors. For example, lack of food due to a strict diet (including vegetarian) or poverty, indigestion and poor absorption of food, as well as pregnant and lactating mothers. Alcoholics and the elderly, including a high risk of vitamin B12 deficiency. Deficient in Vitamin B12 can cause nerve damage, megaloblastic anemia, and impaired immune function so that in the end will have other health problems. If it occurs in infants and children will greatly inhibits their development.

Folic acid levels in most vegetarians are generally high (from plants). Because the effects of folic acid and vitamin B12 in the body is almost the same, then the presence of vitamin B12 deficiency is often not detected earlier. If the deficiency occurs in those who consume enough meat / animal protein, there is a problem in the absorption system.

Menstrual disorders (lack of blood flow) can also be caused by a deficiency of vitamin B12. Disorders of the nervous system due to deficiency of vitamin B12 can cause permanent damage that can not be corrected with supplementation of vitamin B12. In general, the body can store vitamin B12, so it takes time for the body's annual deficiency after a strict diet or due to other factors.

Vitamin B12 deficiency symptoms

Deficiency of vitamin B12 in the light levels will cause mild symptoms or may not be perceived. However, if ignored, can lead to vitamin B12 deficiency symptoms:

• Dizziness
• Weak and quickly tired
• Difficulty concentrating or difficult to remember something
• Pale skin
• Heart rate and rapid breathin 
• Easy bruising or bleeding, including bleeding gums can
• Joint pain
• Diarrhea or constipation
• Weight loss

In case of severe vitamin B12 deficiency, patients may experience:

• Hypotension (low blood pressure)
• Confusion, hallucinations and depression
• Difficulty walking (loss of balance)
• Incontinence (unable to control bladder)
• Psychosis (abnormal mind condition)
• Impaired vision
• Dementia
• Numbness or tingling in the feet or hands

Prevent vitamin B12 deficiency

To prevent vitamin B12 deficiency, there are several ways you can do. For non-vegetarians can eat lean meats, dairy products, or fish, and eggs (vitamin B12 foods). As for vegetarians should increase the consumption of algae and seaweed. In addition, vitamin B12 supplements can also help maintain health and prevent vitamin B12 deficiency, even though not too effective. Below are average daily recommended amounts for different ages, taken from ods.od.nih.gov

Life Stage	Recommended Amount
Birth to 6 months	0.4 mcg
Infants 7–12 months	0.5 mcg
Children 1–3 years	0.9 mcg
Children 4–8 years	1.2 mcg
Children 9–13 years	1.8 mcg
Teens 14–18 years	2.4 mcg
Adults	2.4 mcg
Pregnant teens and women	2.6 mcg
Breastfeeding teens and women	2.8 mcg