Is there anything wrong with not eating sugar? From morning tea to sweets. Sugar adds sweetness not only to our food, but also to our lives. Without this sugar, we would not be able to eat foods like sweets, chocolate, cakes or soft drinks. But where did this sugar come from and how did it reach our kitchen? Sugar and then brown sugar were first made in India from sugarcane juice. Historical books and various reports from India and abroad provide evidence of this. According to a research report titled ‘A History of Sugar: The Food Nobody Needs, But Everyone Craves’ published by the British media outlet network ‘The Conversation’, sugar was made in India around 2,500 years ago, i.e. 500 BC. From here, the technology to make it spread eastwards to China and reached the Middle East via Iran. In the first century, the historian Pliny the Elder, who wrote the encyclopedia ‘Naturalis Historia’, said that Indian sugar was better than sugar made in Arabia. It is said that sugar first reac...
Why is vitamin B necessary, which foods are found?
Like other nutrients, vitamin B also plays an important role in keeping the body healthy. Vitamin B helps the cells of the body work. With the help of this, food changes into energy and new blood cells are formed. Vitamin B is the element that balances skin cells, brain cells and other body tissues.
Although vitamin B is one, there are many types in it. Each one has a separate job.
Its type, function and source
Vitamin B1 (Thiamine)
Vitamin B1 is responsible for converting glucose from the food we eat into energy. It also helps in the functioning of nerves and hormones. The brain, kidneys and liver need high amounts of vitamin B.
Deficiency symptoms
Deficiency of vitamin B1 causes digestive problems, diarrhea, nervous problems, vomiting, blurred vision, fatigue, and tingling in limbs.
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Vitamin B can be obtained from foods such as whole grains, dried fruits, beans, pasta, rice, trout fish, soybeans.
Vitamin B2 (riboflavin)
The function of this vitamin is to help in energy production in the body, maintain eyesight and healthy skin.
Deficiency symptoms
Fatigue, depression, difficulty in swallowing food, cracking and itching of the skin, problems with the skin around the mouth.
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Milk, curd, egg white, green vegetables, meat are sources of vitamin B2.
Vitamin B3 (Niacin)
It converts carbohydrates and fats into energy. This helps to balance digestion, skin and nervous system.
Deficiency symptoms
In case of lack of vitamin B3, skin swelling, dementia, dry mouth, red tongue, constipation, headache, blood circulation problems and diarrhea occur.
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Vitamin B3 is found in fish, meat, milk, eggs, dried fruits, mushrooms and protein foods.
Vitamin B5 (Pantothenic Acid)
Pantothenic acid in vitamin B5 is necessary to convert carbohydrates, proteins, fats into energy, to produce red blood cells and steroid hormones.
Deficiency symptoms
Vitamin B5 deficiency is rare. If so, the problem of fatigue, depression, stomach ache, burning feet, insomnia is seen.
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Meat, milk, eggs, mushrooms, sunflower seeds and avocado are sources of vitamin B3.
Vitamin B6
It is necessary for the metabolism of proteins and carbohydrates, the functioning of red blood cells and some brain chemicals. It affects brain processes and development, immune function and steroid hormone activity.
Deficiency symptoms
Itchy, red and burning skin, pins and needles in the hands and feet, dry and red tongue, some may have symptoms of hives.
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Vitamin B6 is found in fish, meat, potatoes, legumes, bananas, nuts and dark green vegetables and fruits.
Vitamin B7 (Biotin)
This vitamin is necessary for converting food into energy, synthesizing fats, amino acids and glycogen. Foods high in biotin help control cholesterol levels in the blood.
Deficiency symptoms
Vitamin B7 causes problems like hair loss, muscle pain, hair loss, nail breakage, depression.
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Eggs, legumes, dry fruits, sugarcane, mushrooms, bananas, broccoli and avocado are its main sources.
Vitamin B9 (folate)
Vitamin B nine contains folate or folic acid. Its function is to make red blood cells, which carry oxygen throughout the body. It helps in the development of the fetal nervous system, as well as DNA synthesis and cell growth. Therefore, folic acid is given till the first trimester of pregnancy.
Deficiency symptoms
Deficiency of vitamin B9 can cause fatigue, swelling of the tongue, and anemia.
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Green leafy vegetables, fruits, chicken, eggs are its sources.
Vitamin B Twelve
This vitamin helps in nerve cells, mental ability, making red blood cells and breaking down some fatty acids and amino acids to produce energy.
Deficiency symptoms
Vitamin B Twelve can cause fatigue, pale face, headache, depression, digestive problems, muscle pain or weakness, eye problems.
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Foods like fish, nuts, avocados, milk products, eggs, and lentils are its sources.
What is B complex?
The group consisting of these eight types of vitamins is called vitamin B complex. Most of the B vitamins are found in the same food. Most people get enough B vitamins from foods that contain a variety of nutrients. However, B vitamins can be an option for those who do not get these vitamins from their daily diet.
Why is there a lack of vitamin B?
Chronic illness, excessive alcohol consumption, some hereditary diseases, being a vegetarian but eating less of other nutrients, digestive problems, not paying attention to diet, and over-processed foods can also cause vitamin B deficiency.
Who needs supplements?
People over the age of 65 have a reduced ability to absorb vitamins. Similarly, vitamin B supplements are necessary for digestive diseases, neuropathy problems, anemia, pregnancy, which should be taken only on the advice of a doctor.
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