The Vivacity of Vitamin B

Mushrooms are not just filled with ‘vitamin D’, they also contain ‘vitamin B’ in abundance!

Because of their exposure to sunlight, mushrooms are loaded with vitamin D. But did you know that they are rich in vitamin B too?

You may be surprised at vitamin B’s huge impact on our overall health.

Check out some of the benefits of vitamin B:

  1. Research shows that vitamin B helps boost metabolism and prevent the risk of strokes!
  2. Vitamin B1 helps prevent Beriberi, which is a nutritional deficiency disorder (lack of vitamin B1) that results in difficulty with walking, or even paralysis of lower legs.
  3. Vitamin B2 can increase energy, improve the immune system, clear acne and prevent muscle cramps.
  4. Vitamin B3 helps lower cholesterol.
  5. Vitamin B5 aids in producing essential hormones in the body and is also required for growth.
  6. Vitamin B6 helps reduce the possibility of heart diseases, and is necessary to build new red blood cells.
  7. You can fight anemia with the help of vitamin B12. It helps to sustain healthy nerve cells, and also aids in constructing blood cells in the body.
  8. Vitamin B is also important for preserving healthy and youthful skin, hair, nails and eyes.

 

However, vitamin B is water soluble and cannot be stored by the body. Therefore, it is important to eat food rich in vitamin B like mushrooms.

Vitamin B1

What is the role of thiamine or vitamin B1?

Vitamin B1 is an essential nutrient for your body that is a part of Vitamin B complex. We can easily say it is the first member of the vitamin B complex family tree.

Vitamin B1 is required by the body to establish ATP (adenosine triphosphate), which is used by each cell in the body to release energy.

Vitamin B1 aids in changing carbohydrates to glucose. In other words, it transforms the food that you consume, into the energy that you require. It also helps break down fats and protein.

Thiamine helps to promote a healthy and active nervous system, and also improves the functioning of the heart.

Also known as the “anti-stress” vitamin, vitamin B1 vitamins helps the body to withstand intense stress. It may help to promote healthy hair, skin, mouth, liver and eyes.

 

Lack of vitamin B1 may cause diseases such as:
  • You might suffer from both dry and wet varieties of Beriberi.
  • Alcoholics might experience severe brain abnormalities such as the Wernicke-Korsakoff syndrome.
  • Possibilities of Anorexia.
  • Heart failure and increased heart rate.
  • Congestion in the lungs.
  • Burning and prickling sensation in the feet and toes.
  • Abnormal development of nerves and muscles.
  • Frequent fatigue and psychological depression.
  • Nausea and headaches.
  • Discomfort in abdomen.
  • Chances of developing cataracts.
  • Elevated possibility of getting Alzheimer’s disease.

 

Vitamin B1 might be created exclusively in fungi, bacteria and plants but all living creatures use it. It is an important nutrient for humans because like all other animals, they need to acquire it through their diet. While deficiency in mammals leads to optic neuropathy, Korsakoff’s syndrome and the Beriberi disease, which attacks the cardiovascular system and/or the peripheral nervous system, in birds, polyneuritis is far more common due to the lack of vitamin B1. If left untreated, the deficiency might even prove to be fatal. In cases which are not severe, there might be occurrences of weight loss, confusion, malaise and irritability.

Thiamine mononitrate, which is a non-hygroscopic, stable salt is the Vitamer which has been employed for food and flour fortification. Vitamin B1 is on the list of one of the most crucial medications required in a rudimentary health system, namely, the List of Essential Medicines of the World Health Organization.

When thiamine became the first water soluble vitamin to be detected, many more such trace compounds necessary for the survival were discovered gradually.

A surgeon general who worked in Japanese navy by the name of Kanehiro Takaki has refused the earlier germ theory attributed to beriberi and contemplated that it was caused due to deficiencies in diet. He discovered that when he switched the diet of white rice to a diet consisting of bread, meat, barley, milk and vegetables, he was able to reduce beriberi on a navy ship on a voyage. But having randomly added food products into the diet which was successful, he wrongly thought that the beriberi was cured due to the increased intake of nitrogen.

However, in 1905, anti beriberi factor was found in brown barley rice and rice bran and Takaki’s efforts were appreciated finally. He was made a baron in the peerage system of Japan and Takaki was henceforth known as the ‘Barley Baron.’

 

Vitamin B1

(100g/mg)

0.15

0.075

0

0.05

Bunashimeji

0.12

Bunapi

0

King Trumpet

0

King Trumpet

0.08

White Mushrooms

0.07

lettuce

0.07

tomato

0.08

potato

Buna
shimeji

Bunapi

King Trumpet

Maitake

White
Mushroom

Lettuce

Tomato

Potato

Vitamin B2

What is the role of riboflavin or vitamin B2?

Now comes the second member of the complex vitamin B family- vitamin B2 or riboflavin. It is water soluble and cannot be accumulated in our body. You need a daily dose of vitamin B2 because it is an important part of a nutritious diet.

 

 Vitamin B2 does:
  • Plays an important role in the energy production in the body.
  • Promotes the production of red blood cells.
  • Controls growth and maturation of the reproductive organs. It is necessary for normal growth of the body.
  • Protects the digestive tract, supports healthy fetal development, boosts immunity levels, improves mineral absorption and helps to rebuild tissues.
  • Some studies have revealed that vitamin B2 may help to slow the progression of AIDS virus.
  • It may also help to make your vision and protect the eyes.
  • It may help to fight migraine attacks.
  • Can control thyroid activity.
  • Ensures healthy bowel movement.
  • B2 vitamins play the role of antioxidants to fight off free radicals in the body, may help to prevent cancer and cardiovascular diseases.

 

Lack of vitamin B2 may cause:
  • An overall feeling of weakness in your body.
  • Swelling in your throat or soreness in other body parts.
  • Blood deficiency, most particularly, red blood cell deficiency which can progress to anemia in extreme circumstances.
  • Your eyesight will tend to suffer if your body lacks in vitamin B2. There might be chances of your eyes being bloodshot, your vision being blurred and light sensitive. You must be prepared for your eyes itching and watering.
  • Skin diseases like acne and dermatitis are common.
  • Throat and mouth infection is something you must be careful against.
  • Your psychology will be affected with frequent irritability and depression.
  • Tendency to get tired doing even the smallest of tasks.
  • You might develop burning feet syndrome.
  • Cervical cancer is a prevalent concern for women who lack vitamin B2.
  • You might suffer from Carpal tunnel syndrome.
  • Tongue which slowly assumes the color of magenta.
  • Your immunity levels will be down.
  • There’s a possibility that you might notice swelling and fissures.
  • Cracks will begin forming in the corner of your mouth.
  • The aged people are likely to suffer from vitamin B2 deficiency. 
    Because some people tend to lose appetite when they get older, the lack of a nutritious diet occurs and it leads the lack of Vitamin B2.
  • Alcoholics also tend to suffer from vitamin B2 deficiency.
  • You can easily avoid the risk of developing a deficiency of vitamin B2 if you just take care to consume balanced meals with the right quantity of all your nutrients.

 

Vitamin B2

(100g/mg)

0.3

0.15

0

0.27

Bunashimeji

0.27

Bunapi

0.18

King Trumpet

0.27

King Trumpet

0.08

lettuce

0.08

tomato

0.03

potato

Buna
shimeji

Bunapi

King Trumpet

Maitake

Lettuce

Tomato

Potato

Vitamin B3

What is the role of niacin or vitamin B3?

Say hello to the third member of the vitamin B complex family- vitamin B3 or niacin (nicotinic acid)! It also has 2 other variations different from niacin, called niacin amide (nicotinamide) and inositol hexanicotinate.

 

The roles of vitamin B3 in the body

  • It may aid in efficient functioning of your :
    – nervous system 
    – digestive system
    – skin
  • It also may help breakdown :
    – carbohydrates
    – proteins
    – fats
    And transforms them into energy
  • It may aid : 
    – proper brain function
    – promotes healthy skin
    – improves memory
    – regulates proper blood circulation
    – controls and lowers cholesterol levels in your body
  • It may be important for :
    – sexual wellness
    – producing sex hormones in the body
    And may help fight disorders like impotence and erectile dysfunction
  • It may improve :
    – mental health
    – lower blood pressure levels
    – lessen body inflammation
    And even treat acne as well

 

Lack of vitamin B3 may cause various diseases including pellagra.

  • Vitamin B3 deficiency is also associated with :
    – memory loss
    – motion sickness
    – increased sensitivity to sunlight

 

Vitamin B3 / Niacin

(100g/mg)

6

3

0

5.2

Bunashimeji

5

Bunapi

5.2

King Trumpet

4.2

Maitake

3.6

White Mushrooms

0.3

lettuce

0.5

tomato

1

potato

Buna
shimeji

Bunapi

King Trumpet

Maitake

White
Mushroom

Lettuce

Tomato

Potato

Vitamin B12

What is the role of vitamin B12 or cyanocobalamin?

Another member of the vitamin B complex family is vitamin B12 or cyanocobalamin. Vitamin B12 is one of essential vitamins. However, because vitamin B12 is not abundant in many vegetables, vegetarians and vegans resort to vitamin B12 supplements or food fortified with B12. Mushrooms are great source of vitamin B12 and more natural alternative than supplements.

“Vitamin B12 is a nutrient that:

  • helps keep the body’s nerve and blood cells healthy
  • helps make DNA, the genetic material in all cells”. – od.nih.gov

Vitamin B12 may boost energy and endurance levels, and might help to prevent heart diseases and strokes.

Lack of vitamin B12 may cause conditions such as:
  • Vitamin B12 deficiency
  • Weakness
  • Constipation
  • Fatigue
  • Loss of weight and appetite
  • Depression,
  • Anxiety
  • Confusion
  • Dementia

 

Vitamin B12

(100g/mcg)

0.25

0.125

0

0.22

Bunashimeji

0.19

Bunapi

0

King Trumpet

0.15

King Trumpet

0.04

White Mushrooms

0

lettuce

0

tomato

0

potato

Buna
shimeji

Bunapi

King Trumpet

Maitake

White
Mushroom

Lettuce

Tomato

Potato