Tutti conoscono l’importanza delle vitamine per l’organismo e il ruolo che svolgono nella nostra salute generale, basti pensare che una carenza di una di queste sostanze può causare degli scompensi a livello generale e favorire la comparsa di alcuni disturbi o patologie. Oggi tratteremo le vitamine del gruppo B, scoprendo cosa sono, quali sono le loro funzioni fondamentali e in quale alimenti si trovano.
Cosa sono le vitamine
Le vitamine sono un insieme eterogeneo di sostanze chimiche essenziali per l’organismo, in quanto intervengono nei processi vitali di esso e in una serie di reazioni metaboliche; le vitamine possono essere assunte con la dieta, ossia concentrandosi sugli alimenti che le contengono, oppure ricorrere agli integratori alimentari. L’assorbimento delle vitamine da parte dell’organismo è condizionato da alcuni fattori come l’eccessivo consumo di caffè, zucchero, alcool, fumo e ridotto in presenza di stress o nel caso di assunzione di alcuni medicinali.
Vitamine B, a cosa servono
Le vitamine B sono un gruppo di vitamine idrosolubili dalle funzioni molto importanti per il nostro organismo, ad esempio, servono a far funzionare correttamente il sistema nervoso, conferiscono tono muscolare all’area gastrointestinale e intervengono in modo fondamentale nei processi che regolano la cute e il cuoio capelluto, oltre che nel funzionamento del fegato.
A questi processi importantissimi per il corretto andamento dell’organismo, bisogna aggiungere le funzioni più importanti delle vitamine del gruppo B, ossia quelli di convertire i carboidrati in glucosio, che poi verrà usato dall’organismo per produrre energia e intervenire nel metabolismo dei lipidi e delle proteine.
Le vitamine del gruppo B
Come si evince dalla denominazione stessa, non esiste un solo tipo di vitamina B, diverse ricerche scientifiche hanno dimostrato che sono diverse molecole; del gruppo B fanno parte otto vitamine propriamente tali, più altre quattro molecole che però non sono considerate vitamine vere e proprie.
Vitamina B1 o Tiamina
Questa vitamina è essenziale per il metabolismo dei carboidrati e la sua funzione principale è quella di assicurare la giusta nutrizione dei tessuti nervosi; una sua carenza può provocare danni al sistema nervoso e un senso di stanchezza diffuso. La vitamina B1 si trova nel lievito di birra, nella pappa reale, nella soia, nei cereali, nei legumi e nella frutta a guscio, come nocciole, noci e mandorle.
Vitamina B2 o Riboflavina
Questa vitamina aiuta a trasformare il cibo in energia pronta all’uso ed è utile per sostenere uno sviluppo regolare dell’organismo; assumere vitamina B2 è utile anche per coloro che soffrono di afte, stomatiti e disturbi del cavo orale. Si trova soprattutto nei latticini, ma anche nelle uova, nella verdura a foglia verde, nei cereali e nelle carni magre.
Vitamina B3 o Niacina
La vitamina B3 è molto importante nella sintesi degli ormoni e nei processi di crescita; deve essere assunta in particolare da coloro che soffrono di gastrite, nausea, alito pesante e da chi ha la pelle molto secca; si trova nel lievito di birra, nelle carni magre, nel fegato, nel pollame, nei legumi e nella frutta secca.
Vitamina B5 o Acido Pantotenico
La carenza di questa vitamina può causare cefalee frequenti, cali di umore, aumento di carie ai denti, in quanto è coinvolta nei processi di metabolismo dei tessuti e delle cellule, oltre che nella sintesi di composti essenziali. La vitamina B5 si trova nel tuorlo d’uovo, nel latte, nei legumi, nelle verdure e nella pappa reale
Vitamina B6 o Piridossina
Conosciuta anche come vitamina Y, la Piridossina è essenziale per alcune funzioni celebrali, oltre ad intervenire nei processi metabolici di aminoacidi, carboidrati, lipidi e proteine; la sua assenza può causare un aumento di colesterolo, perdita di capelli e aumento di fenomeni legati all’acne. Si trova nel tonno, nel lievito, nel germe di grano, nelle banane, nelle prugne e nelle verdure a foglia verde, ma attenzione: l’acqua di cottura dei cibi può trattenerne fino al 50%.
Vitamina B8 o Biotina
Questa vitamina è coinvolta nei processi di sintesi lipidica e una sua carenza provoca alterazioni cutanee, nausea e affaticamento; si può assumere mangiando funghi, legumi, carne, verdure, mele e formaggio.
Vitamina B9 o Acido folico
L’acido folico non è prodotto in modo autonomo dall’organismo, bensì dalla flora batterica intestinale e si deve assumere con il cibo; è essenziale per prevenire le malformazioni neonatali e, quindi, in gravidanza è necessario maggiorare il fabbisogno giornaliero di vitamina B9, in quanto il feto usa le riserve della madre. Inoltre serve per la sintesi del DNA e delle proteine e per la formazioni di emoglobina. A livello alimentare si trova nei legumi, nei vegetali, come fagioli, pomodori, arance, cavolo riccio e spinaci, nella carne di maiale, nel germe di grano e nel lievito di birra.
Vitamina B12 o Cobalamina
Questa vitamina è essenziale per il metabolismo del tessuto nervoso e ne garantisce il corretto funzionamento; è coinvolta anche nei processi metabolici di proteine, carboidrati e grassi e partecipa alla produzione di globuli rossi. Si trova soltanto negli alimenti di origine animale, quindi nella carne, nel pesce, nei latticini e nelle uova; una sua carenza può provocare un calo di appetito.
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