Do B vitamins protect the liver?

Vitamin B is an indispensable life energy in our lives. Vitamin B can accelerate our body's absorption of fat and promote our liver function. If our body lacks vitamin B, we will suffer from various diseases. For drinkers, vitamin B can reduce the damage of alcohol to the liver. So can vitamin B protect the liver?

1. Are B vitamins good for the liver?

B vitamins are like the "oil depot" in the body. They can accelerate the metabolism of substances and convert them into energy. They can not only "refuel" the liver, but also repair liver function and prevent liver fat degeneration, thereby playing a role in preventing fatty liver. People who like to drink should especially supplement more, because studies have shown that B vitamins can enhance the liver's tolerance to alcohol, thereby playing a role in protecting the liver. Since B vitamins are soluble in water and remain in the body for only a few hours, they must be replenished daily. For patients with liver disease, the daily intake should be around 10 mg, and the maximum should not exceed 30 mg. Foods rich in B vitamins include pork, soybeans, rice, mushrooms, etc., but it is difficult to take all of them, so you can choose some supplements appropriately.

2. Physiological functions of vitamin B

Helps metabolize carbohydrates, fats and proteins to release energy. Nutrients needed to make blood. Important enzyme for energy metabolism. Helps digestion and absorption of food. Helps the liver detoxify and helps body tissues utilize oxygen. Removes toxins such as alcohol and nicotine and protects the liver. Maintain normal nervous system and relieve headaches and migraines. Relieve stress, eliminate fatigue and make you feel energetic. Helps prevent vascular occlusion and maintain heart and blood vessel health.

3. Characteristics of B vitamins

B vitamins must be supplemented every day. Because B vitamins are water-soluble vitamins, excess B vitamins will not be stored in the body but will be completely excreted. There is a synergistic effect between B vitamins, that is, taking all B vitamins at once is more effective than taking them separately. Vitamins B1, B2 and B6 should be taken in a ratio of 1:1:1 for better synergistic effect. In daily life, due to various bad eating habits, some people are prone to vitamin B deficiency, such as eating refined rice and excessive stewing, frying, deep-frying, and boiling, which will lead to the loss of a large amount of precious B vitamins.

Foods containing B vitamins

1. Whole wheat flour with germ

Whole wheat flour is usually ground very finely, and it is difficult to buy that kind of coarse flour nowadays. Therefore, it is difficult to obtain vitamin B through flour;

2. Brown rice or unrefined white rice

Brown rice tastes bad and doesn't like to be cooked, so many people refuse to eat it. But brown rice is indeed a nutritious food! As for whole grains, you should still eat them several times a week. If you don't eat brown rice, you can only eat rice that is not very white. The kind that is not very polished should taste good.

3. Xiaomi

Millet not only contains vitamin B, but also minerals such as phosphorus. When you have nothing to do, it's good to make some rice, millet porridge or something like that and eat some pickles. The key is that millet can nourish the stomach and has a better taste among whole grains. However, everything should be eaten in moderation. No matter how good it is, it is still a whole grain. A small handful at a time is enough.

4. Root vegetables

Cauliflower, broccoli, cabbage, lettuce, etc. are all root vegetables, and our starchy potatoes and sweet potatoes are also included. Root vegetables are easy to cook, unlike leafy vegetables that become sticky when stir-fried. They are also easier to handle and can be served cold or stir-fried.

5. Eggs

Contains high-quality protein, and the egg yolk contains cholecalciferol, which is a type of vitamin B that we need. Eating up to three eggs a day can provide enough protein, calcium, phosphorus and other minerals. Boiled eggs or egg cakes are most easily absorbed by the human body, and fried or stir-fried eggs are worse. It is best not to cook at high temperatures for too long.

The role of B vitamins

1. It is a key substance in the process of sugar metabolism. The energy needed by the body's muscles and nerves is mainly provided by carbohydrates, so they are most susceptible to fatigue. If VB is sufficient, the nerve cells will be full of energy, which can relieve anxiety and tension and increase the tolerance to noise, etc.; otherwise, it will lead to a decline in the ability to cope with stress and even cause neuritis.

Heart function is affected by the deposition of pyruvate and lactate. The stomach and intestines lack energy, have weak peristalsis, weakened digestive function, and cause constipation.

In severe cases, it can cause athlete's foot. Its evolution process is: physical weakness—fatigue—irritability, depression—constipation—neuritis—heart pain—heart failure—edema.

2. Closely related to the metabolism of sugar, protein and fat. Maintain and improve the health of epithelial tissues, such as those of the eyes and mucosal tissues of the digestive tract. Severe deficiency may cause visual fatigue, corneal congestion, angular cheilitis, etc. When angular cheilitis occurs, doctors often ask patients to take riboflavin, also known as B2.

3. Poor fat metabolism can cause seborrheic dermatitis, acne, and acne. Supplementing with vitamin B has a very good effect.

4. Lack of B vitamins can lead to weak gastrointestinal motility and poor secretion of digestive juices, causing indigestion, constipation, bad breath, and smelly stools.

5. B3 constitutes a coenzyme of dehydrogenase in the body and plays an important role in the metabolism of carbohydrates, proteins and fats. Severe deficiency can cause nerve, skin and digestive tract lesions, called pellagra, also known as triple D disease, which manifests as dermatitis, diarrhea and dementia.