Not much to know, Vitamin B turns good to keep heart health
Vitamin B Complex provides so many benefits to the body, including to maintain your cardiovascular health. Two types of B-complex vitamins that are very important for the heart are vitamin B1 and B2. Saking the importance of these two vitamins, a less-than-thought intake can cause disruption to the failure of the heart.
How vitamins B1 and B2
affect cardiovascular health, and is it difficult to find the source of the B complex vitamins from foods you consume?
Benefits of vitamin B complex for cardiovascular health
Vitamin B complex consists of vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). Each vitamin B has its own benefits, but in general everything plays a role in cell health, nervous system, heart, muscles, and much more.
Vitamins B1, B2, B6, B9, and B12 are the B most complex vitamins needed for cardiovascular health. This variety of vitamins protects your body from heart disease, stroke, as well as other disorders of the heart and circulatory system.
However, vitamin B1 and B2 found a very large role in preventing the onset of heart failure. Here's an explanation.
1. Vitamin B1 (thiamine)
Thiamin works by helping the production of the neurotransmitter acetylcholine. Neurotransmitters are chemical compounds that convey signals on the nervous system. In the heart's nerve, acetylcholine conveys the signal between the nerves and the heart muscle to keep the heart functioning properly.
Deficiency of vitamin B complex is based on a pangaruh heart health. Heart rate becomes irregular so it gradually disrupts heart function and endangers health. One of the studies even showed that as much as 33% of the 100 patients of chronic heart failure proved to be deficient in vitamin B1 intake.
In addition, the lack of intake of this vitamin can also cause a beri-beri disease. Its impact is cardiac enlargement, fluid buildup in the legs, increased venous pressure, nerve damage, and congestive heart failure. Congestive heart failure occurs when the heart is unable to pump enough blood throughout the body's organs. Consequently, blood accumulates in the heart or on circulatory pathways.
2. Vitamin B2 (riboflavin)
The high amount of homocysteine plasma in the body can cause high blood pressure. In people who are experiencing coronary heart disease, high blood pressure will worsened disorders of the heart. This is why you need riboflavin. Because, vitamin B complex is useful for cardiovascular health by lowering the risk of high blood pressure.
Although the case of vitamin B2 deficiency is rare, its effects can affect your various body systems. Symptoms due to deficiency of this vitamin are skin disorders, hyperemia (excess blood), fluid buildup in the mouth and esophagus, reproductive system problems, and disorders of the liver and nervous system.
Another study found that deficiency of vitamin B2 intake while pregnant can increase the risk of birth defects, including abnormalities in the heart duct. For pregnant women, this condition can cause blood pressure problems called preeclampsia. Women who have preeclampsia are at risk of 3-4 times greater exposure to heart disease, stroke, and diabetes.
Sources of vitamins B1 and B2 to maintain the heart
The human body cannot produce vitamin B or store it in many quantities. The need for vitamin B1 and B2 per day between males and females is different.
For men daily needs vitamin B1 as much as 1.2 mg and B2 is 1.3 mg. Whereas in women the daily needs of vitamin B1 and B2 respectively is 1.1 mg. This is why vitamin B intake for the heart needs to be gained from the food and beverages you Consumption. You can obtain B1 and B2 intake from the best natural sources such as:
Grains and nuts intact: white rice, brown rice, black beans, red beans, almonds, sunflower seeds, oatmeal, and quinoa.
Fish and Seafood: tuna, snapper, clams, oysters, salmon, and cod.
Meat and organ: beef, chicken, and beef liver.
Dairy products: Fresh milk, yogurt, and cheddar cheese.
Other vegetable sources: apples with her skin, spinach, and mushrooms.
Aside from natural ingredients, you can also get the benefits of vitamin B complex for cardiovascular health from foods and beverages that have been enriched with both of these vitamins. They usually form flour, cereal, staple food, or bread. While beverages that have been enriched with vitamin B complex is generally a drink containing milk.
Beverages containing milk can be one of the solutions that are easily obtained to meet the needs of vitamin B1 and B2. Useful content in it can help lower blood pressure and reduce the risk of heart disease, stroke, and some cancers.
A study conducted against 136,000 people around the world found that the consumption of 2 cups of milk in a day could lower the risk of heart disease, stroke, and heart failure to as much as 16%. However, make sure that you choose a low-fat or non-fat milk.
In addition to adequate needs of vitamin B complex, other factors that are not less important to maintain heart health is a healthy lifestyle. To keep your heart healthy, you need to control cholesterol and blood sugar levels, exercise routine, maintain blood pressure, prevent excess body weight, and avoid smoking habit.