5 Manfaat Vitamin B yang Perlu Anda Ketahui

5 Manfaat Vitamin B yang Perlu Anda Ketahui

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Manusia perlu mencukupi kebutuhan gizi setiap harinya. Salah satu nutrisi yang dibutuhkan tubuh adalah vitamin, termasuk vitamin B kompleks. Vitamin B berperanan penting dalam pertumbuhan serta fungsi tubuh lainnya. Apa saja kandungan vitamin B kompleks dan manfaatnya bagi tubuh?

 

Apa itu vitamin B kompleks?

Vitamin B kompleks adalah satu vitamin yang memiliki 8 manfaat vitamin B yaitu vitamin B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (asam pantothenik), B6 (pyridoxine), B7 (biotin), B9 (folate) dan B12 (cobalamin). Masing-masing vitamin B memiliki fungsi yang berbeda namun semuanya berfungsi untuk meningkatkan metabolisme tubuh dan menjaga sistem saraf.

Misalnya, vitamin B1 bermanfaat untuk pertumbuhan tubuh, perkembangan dan fungsi sel dalam tubuh. Sementara vitamin B2 bertanggung jawab mengolah makanan menjadi energi bersama vitamin B lainnya.

Berikut ini manfaat vitamin B kompleks bagi tubuh secara keseluruhan:

1. Mengubah makanan menjadi energi

Hampir semua vitamin B berfungsi untuk mengubah makanan menjadi sumber energi. Vitamin B5 bertugas untuk memecah lemak, sedangkan vitamin B7 bertugas untuk memecah protein. Vitamin B kompleks bisa didapatkan dari makanan dan suplemen, namun akan lebih baik jika Anda mendapatkannya dari makanan alami.

2. Meningkatkan fungsi otak

Vitamin B dikenal berkhasiat menjaga fungsi otak. Dalam sebuah penelitian disebutkan bahwa vitamin B6, B9 dan B12 berperan penting dalam pembentukan homositein yang bermanfaat untuk mengurangi risiko demensia dan penurunan fungsi kognitif. Selain itu vitamin B12 juga menjaga kesehatan DNA yang penting saat perkembangan janin dan mencegah penyakit kronis.

3. Menghasilkan sel darah merah

Sel darah merah penting untuk mengedarkan nutrisi dan oksigen ke seluruh tubuh. Kekurangan darah merah dapat membuat tubuh mengalami anemia sehingga badan terasa lemas, pucat dan tidak bertenaga.

Salah satu vitamin B yang berperan penting dalam pembentukan sel darah merah adalah vitamin B12 (cobalamin). Ketika tubuh kekurangan kobalamin, sel darah merah yang seharusnya berbentuk bundar dapat berbentuk kecil atau lonjong sehingga tidak dapat memasuki aliran darah dalam jumlah yang tepat.

4. Menjaga kesehatan saraf

Dilansir dari Healthline, vitamin B kompleks juga bermanfaat untuk menjaga kesehatan saraf dan mampu mengatasi kondisi kerusakan saraf (neuropati). Vitamin B1, B6 dan B12 berkhasiat untuk mengurangi peradangan dan mencegah kerusakan sel saraf lebih lanjut.

Selain itu, vitamin B2 atau riboflavin juga penting untuk memperbaiki DNA, menjaga kesehatan mata, sistem saraf dan menjaga kulit agar tetap sehat.

5. Menjaga produksi hormon

Salah satu fungsi penting vitamin B kompleks adalah untuk menjaga produksi hormon. Vitamin B3 dan B5 bermanfaat untuk memproduksi hormon seks dan hormon stres, sedangkan vitamin B6 berfungsi untuk merangsang neurotransmoter dan hormon yang memengaruhi suasana hati dan mengatur jam biologis.

 

Gejala kekurangan vitamin B

Begitu pentingnya manfaat vitamin B bagi kesehatan tubuh, maka saat tubuh kekurangan vitamin B, tubuh akan menunjukkan beberapa gejala seperti tubuh mudah merasa lelah, anemia, susah konsentrasi, depresi, mual, diare dan munculnya ruam di kulit. Gejala ini sering tidak disadari karena dapat tumpang tindih dengan gangguan keehatan lainnya. Untuk memastikannya, periksakan ke dokter untuk mendapat penanganan yang tepat.

Kekurangan vitamin B tidak harus dipenuhi dengan suplemen, namun Anda juga dapat memenuhinya dengan konsumsi makanan yang kaya akan vitamin B seperti susu, keju, ikan, sayuran berwarna gelap, dan kacang-kacangan.

 

Writer: Ratih

Edited by: dr. Anita Larasati Priyono

Last Updated: 8-July-2021

 

Sumber:

  1. Wong C. Cervoni B. The Health Benefits of Vitamin B Complex. Verywell Fit. https://www.verywellfit.com/b-complex-vitamins-89411
  2. Cronkleton E. Olsen N. Why Is Vitamin B Complex Important, and Where Do I Get It?. Healthline. https://www.healthline.com/health/food-nutrition/vitamin-b-complex 
  3. NHS UK. B vitamins and folic acid. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/ 
Tags : Manfat Vitamin B

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        #12025-04-14 19:17:41GET/nutrisi/5-manfaat-vitamin-b-yang-perlu-anda-ketahui2112837