Health Benefits of Getting Enough Vitamin B Complex
Vitamin B Complex is among the most important nutrients for the body helping it produce energy and also aid in the production of red blood cells among other benefits. It is referred to as the B complex because it encompasses all the eight vitamins- B1, B2, B3, B5, B6, B7, B9, and B12. Each of these vitamins is responsible for carrying out specific body functions; however, it’s when they’re all together that vitamins work most effectively.
This article will highlight the importance of having enough vitamin B complex.
B1 helps the body generate healthy new cells. It’s often referred to as an anti-stress vitamin because of its ability to protect the immune system. It is necessary to help break down the simple carbohydrates.
Sources: Get vitamin B1 from peanuts, whole grains, spinach, kale, beans, wheat germ, and blackstrap molasses.
B2 works as an antioxidant helping the body fight free radicals and may prevent the development of heart diseases and early aging. Riboflavin also helps in production of red blood cells, which transports oxygen throughout the body.
Sources: Get vitamin B2 from wild rice, almonds, yoghurt, milk, Brussels sprout, soybeans, eggs and spinach. However, when the above foods are exposed to excessive sunlight, the ultraviolet light reduces the B2 content in them. That explains why milk is packed in opaque containers; to help riboflavin from breaking down.
One of the chief benefits for vitamin B3 us to boost the level of HDL cholesterol (the healthy cholesterol). The higher level of HDL cholesterol in the body means a lesser accumulation of the unhealthy cholesterol. When used topically and ingested, Niacin has shown to have anti-acne properties.
Sources: Get B3 from yeast, milk, eggs, green vegetables, and beans.
Avoid excessive alcohol as alcoholism has been shown to lower the levels of vitamin B3 in the body.
B5 (Pantothenic Acid)
Almost every food group has small amount of vitamin B5. Even its name Pantothenic suggests so; the name is derived from Greek word pantothen, which means “from everywhere”. Besides breaking carbs and fats for energy, B5 is responsible for the production of sex-related hormone including testosterone. It has also been found to promote healthy skin, thanks to its ability to reduce aging signs such as skin spots and redness.
Sources: One can get it in abundance in avocados, eggs, yoghurt, legumes, and meat.
Together with vitamins 9 and 12, B6 helps in regulation of amino acid homocysteine, which is linked to heart disease. B6 is a chief player in regulating sleep and mood patterns, thanks to its role in production of stress hormones; melatonin, norepinephrine, and serotonin.
Sources: Chicken, salmon, turkey, lentils, tuna, carrots, brown rice, sunflower seeds and cheese.
It’s called the “beauty vitamin” because of its association with healthy skin, nails, and hair. It helps people with diabetes as it has been found to control high blood glucose levels. It’s also important for pregnant women as it ensures normal growth of the baby.
Sources: Get it from yeast, barley, nuts, egg yolks, chicken, pork, fish, cauliflower, and liver.
Also called folic acid in synthetic form in supplements and fortified foods such as bread and cereals, B9 is a vital vitamin for the body because of its ability to prevent memory loss and keeping depression at bay. Folate is also vital for pregnant women since tit supports the normal growth of the baby and also prevents the neurological birth defects.
Sources: Asparagus, Dark leafy greens, salmon, beans, bulgur, milk, root vegetables, salmon, and wheat.
Vitamin B12 is a total team player as it works alongside vitamin B9 to produce red blood cells. It is found exclusively in animal products such as fish, eggs, beef, pork, dairy, and shellfish.
Vitamins B are highly soluble in water and any excess of these vitamins in the body gets excreted through urine. If taken in large doses, vitamin B complex can pose dangerous side effects such as high blood sugar, gout, skin problems among other side effects. Therefore, if you take supplements (like BioTrust Brain Bright) that contain vitamin B in them, just make sure to take the recommended dose.