This vitamin is essential for maintaining cellular health and preserving body energy.
Functions of Vitamin B
B-group vitamins are essential for energy production, cognitive function, immune function, and healthy metabolism. They also protect against conditions such as anemia, heart disease, and birth defects.
This vitamin is water-soluble and naturally found in many foods but can also be taken as a supplement. Unlike other vitamins, it cannot be produced by the body and must be obtained through dietary sources.
B1 Foods Rich in Vitamin B
Wheat germ, bran, pork, milk, vegetables, eggs, meat, liver, wheat flour.
Recommended Daily Intake of Vitamin B1 for Different Ages:
- Infants 0-6 months: 0.2 milligrams (mg)
- Infants 7-12 months: 0.3 mg
- Children 1-3 years: 0.5 mg
- Children 4-8 years: 0.6 mg
- Children 9-13 years: 0.9 mg
- Males 14 years and older: 1.2 mg
- Females 14 years and older: 1.1 mg
- Pregnant women: 1.4 mg
- Breastfeeding women: 1.4 mg
Timing of Vitamin B1 Consumption:
It is best to take it on an empty stomach, half an hour or one hour before meals.
Vitamin B1 Deficiency:
A deficiency of Vitamin B1 can lead to a condition called beriberi, which affects the nervous system and cardiovascular system. Symptoms may include weakness, fatigue, confusion, and muscle pain.
B2 Foods Rich in Vitamin B2
Dried milk, fresh milk, calf liver, wheat germ, eggs, meat, cheese, vegetables, fruits.
Recommended Daily Intake of Vitamin B2 for Different Ages:
- Infants 0-6 months: 0.3 mg
- Infants 7-12 months: 0.4 mg
- Children 1-3 years: 0.5 mg
- Children 4-8 years: 0.6 mg
- Children 9-13 years: 0.9 mg
- Males 14 years and older: 1.3 mg
- Females 14 years and older: 1.1 mg
- Pregnant women: 1.4 mg
- Breastfeeding women: 1.6 mg
Timing of Vitamin B2 Consumption:
It is best to consume it with food for better absorption. This also helps prevent stomach discomfort, as high doses of riboflavin may cause nausea.
Vitamin B2 Deficiency:
A deficiency of Vitamin B2 can cause symptoms such as cracked lips, sore throat, and inflammation of the tongue. It may also lead to skin problems and anemia.