B维生素是一组八种营养素，每个营养素都具有独特的作用，使身体保持健康。它们对于维持细胞健康并保持充满活力，它们特别重要。

The symptoms of a vitamin B deficiency vary depending on which B vitamin you’re deficient in.

一些B维生素的一些食物高，特定B维生素的某些食物特别高。吃均衡的饮食是让所有营养物质所需的营养成分。

This article provides a rundown of the most common types of vitamin B, including why you need them, their deficiency symptoms, and which foods contain them.

Certain groups, such as older adults andpregnant women, are more at risk for vitamin B deficiencies. They need larger amounts of some types of vitamin B.

Certain conditions, such asCrohn’s disease,腹菌病,艾滋病病毒， 和alcohol use disordercan prevent the body from absorbing B vitamins effectively, increasing the risk for deficiencies.

The symptoms of a vitamin B deficiency vary depending on which B vitamin you’re deficient in.

They can range fromfatigue和confusiontoanemiaor a compromised immune system. Skin rashes also can occur.

为了治疗B维生素缺乏，您的医生可能会建议您服用补充剂或增加您的含有目标维生素的某些食物的摄入量。

概括

老年人，孕妇和某些健康状况的人更有可能具有维生素B缺陷。

Vitamin B12, also called cobalamin, helps regulate the nervous system. It also plays a role in growth and red blood cell formation.

Symptoms of vitamin B12 deficiency

A vitamin B12 deficiency can lead to disruption in the nervous system and the circulatory system.

Vitamin B12 deficiencies can lead tomegaloblastic anemia, a condition where the bone marrow produces large abnormally shaped red blood cells that do not function properly.

Dementia,偏执狂,沮丧， 和behavioral changes can result from a vitamin B12 deficiency. Neurological damage sometimes cannot be reversed.

Vitamin B12 deficiency can cause the following symptoms:

  • 疲倦或疲劳
  • 弱点
  • constipation
  • loss of appetite
  • 减肥
  • numbness and tingling in the hands and feet
  • 平衡问题
  • confusion
  • poor memory
  • soreness of the mouth or tongue

维生素B12缺乏影响 1.5和15％ of people in America.

Which foods contain vitamin B12?

维生素B12主要是在肉和乳制品中发现的，所以人们在一个vegan dietare at risk for deficiency. However, there are foods options to meet their B12 dietary needs.

Vegetarian sources include dairy and eggs. Vegan sources of B12 include fortified foods andnutritional yeast。

最好的维生素B12的来源包括:

  • beef liver
  • clams
  • 肉，包括鱼和家禽
  • eggs
  • milk
  • cheese
  • fortified breakfast cereals
  • nutritional yeast
  • other fortified foods, including plant milks and flours

Read about vegetarian sources of B12 here.

Try this recipe for a brunch version ofratatouille。鸡蛋和奶酪使其成为维生素B12的伟大来源。

概括

Vitamin B12 deficiency is relatively common. Low levels of B12 can cause anemia, fatigue, and nerve problems.

Vitamin B6, also called pyridoxine, helps the body turn food into energy. It can also help the body fight infections by supporting the immune system.

怀孕和母乳喂养的女性需要它来帮助他们的婴儿大脑正常发展。

Symptoms of vitamin B6 deficiency

Vitamin B6 deficiency is not common 在美国。

Insufficient amounts of B6 can result in anemia as well as skin disorders, such as an itchy rash or cracks around the mouth.

A lack of B6 can also cause:

  • 沮丧
  • confusion
  • nausea
  • anemia
  • susceptibility to infections
  • skin rashes or皮炎

Which foods contain vitamin B6?

Foods high in vitamin B6 include:

  • poultry, fish, and organ meats
  • 土豆和其他淀粉蔬菜
  • fruits, except for citrus fruits

Whip up thisAsian salmon and spinach rice bowlto get your daily serving of vitamin B6.

概括

Vitamin B6 deficiency is uncommon. Symptoms include anemia and skin problems, such as itchy skin rashes and cracks around the mouth.

Vitamin B1is also called thiamin, andvitamin B2也被称为核黄素。

这些维生素有助于将食物转化为能量。维生素B1具有神经效益，维生素B2有助于保持适当的视力。

Symptoms of vitamin B1 or B2 deficiency

Vitamin B1 deficiency is rare ， 和vitamin B2 deficiency is very rare ，在美国。

This is due to the fact that many foods, such as milk and whole-grain cereals, are fortified with these vitamins.

It can become an issue with people who misuse alcohol, however, presenting symptoms such as confusion and cracks along the sides of the mouth.

哪些食物含有维生素B1和B2？

Most people get their B1 and B2 from fortified breakfast cereals and whole grains.

Sources of vitamin B1 include:

  • 全谷类
  • fortified bread, cereal, pasta, and rice
  • pork
  • fish
  • 豆类，包括黑豆和大豆
  • nuts and seeds

Sources of vitamin B2 include:

  • eggs
  • 器官肉类，包括肾脏和肝脏
  • lean meats
  • low-fat milk
  • 绿色蔬菜，包括西兰花和菠菜
  • fortified cereals, grains, and bread

Get your daily servings of green vegetables with thisgreen smoothie。

概括

Vitamin B1 and B2 deficiencies are rare in the United States. Symptoms include confusion and cracks along the sides of the mouth.

Vitamin B3, also called niacin, helps convert food into energy. It also aids in proper digestion and healthy appetite, and is important for cell development.

维生素B3缺乏的症状

缺乏烟酸会导致消化问题，例如恶心和腹部痉挛。严重的缺乏也可能导致心理混乱。

Vitamin B3 deficiency is very rare 在美国。

Severe deficiency can result in a condition calledpellagra, with symptoms such as:

  • rough skin that turns red or brown in the sun
  • a bright red tongue
  • vomiting
  • constipation or diarrhea
  • fatigue
  • aggressive, paranoid, or suicidal behavior
  • hallucinations

Which foods contain vitamin B3?

Food sources of vitamin B3 include:

  • meat, including poultry, beef, pork, and fish
  • some nuts, legumes, and grains
  • fortified breads and cereals

TheseThai chicken tacos with peanut sauceare a great way to get niacin in your diet.

概括

Vitamin B3 deficiencies are very rare in the United States. In severe cases, low B3 can lead to a serious condition called pellagra.

Vitamin B9 is also called folate. Folate occurs naturally in foods.Folic acid是合成形式，经常在强化，加工食品中发现。

Like most B vitamins, B9 fosters the growth of red blood cells. It also reduces the risk of birth defects when pregnant women consume it.

维生素B9缺乏的症状

Vitamin B9 deficiency is rare in the United States, but it does occur.

Low levels of vitamin B9 can result in the following symptoms:

  • megaloblastic anemia, which causes weakness
  • fatigue
  • 麻烦集中
  • 易怒
  • 头痛
  • heart palpitations
  • 气促
  • 在嘴里打开疮
  • changes in skin, hair, or fingernail color

Pregnant women with afolate deficiencycould result in their babies being born with neural tube defects, such asspina bifida。

过度supplemental folic acid during pregnancy, however, may also lead to a baby developing neurological problems.

哪些食物含有维生素B9？

叶酸的食物来源包括：

  • beef liver
  • asparagus
  • brussels sprouts
  • dark green leafy vegetables, including spinach and mustard greens
  • oranges and orange juice
  • other fruits and fruit juices
  • peanuts and other nuts
  • beans, including kidney beans
  • 豌豆，包括黑眼豆豆

Foods fortified with folic acid include:

  • 富含面包，面粉，意大利面和米饭
  • fortified breakfast cereals
  • 用强化面粉制成的玉米玉米饼和托马尔斯

Make thisspicy roasted beet hummus作为零食或开胃菜。

概括

Vitamin B9 deficiency is rare in the United States, but it does occur. It’s especially important for pregnant women to get enough of this vitamin.

保持健康，大多数人不需要服用补充以获得足够的B族维生素。

There are plenty of delicious foods available to get all the nutrients you need naturally. Try to eat a complete diet of:

  • meats
  • grains
  • fruits
  • vegetables

If you don’t eat meat, eggs, or dairy, you can still get vitamin B12 from fortified foods or nutritional yeast to help prevent deficiency.

如果您无法通过饮食获得B族维生素，或者如果您的健康状况要求使用补充剂的健康状况，则补充是最后的手段。

Over-the-counter supplements can often treat or prevent deficiency. It’s best to check with a doctor before taking vitamin supplements.

If you’re pregnant or over 50 years old, you’re more likely to need supplements.

The risk of overdose is lower than other nutrients because B vitamins are water soluble. However, supplements may still cause:

  • side effects
  • long-term health effects
  • interactions with medications you take

If you suspect you might be vitamin B deficient, contact your doctor. They might perform a体检as well as order blood testing.

There are eight types of vitamin B, each with a unique function in the body. Deficiencies in each of these vitamins will results in different symptoms.

大多数人都能获得所有他们所需要的营养物质,包括ding B vitamins, by eating a varied diet of lean meats, grains, fruits, and vegetables.