B Complex vitamins are essential in maintaining bodily functions and keeping your body healthy as well as preventing a variety of diseases and disorders. Why? Because the B vitamins are continuously excreted from the body through urine so you need to replenish B vitamins daily. Unfortunately, for many people their regular diet does not provide the amount of vitamins necessary for the body to function properly.
B1 (Thiamine),B complex includes eight water soluble vitamins:
So what can you do to make sure you nurture your body with the necessary fuel it needs to operate properly? Let's look at each of these vitamins to see how you can give your body and brain what it needs to work well.
B complex Vitamins: Thiamin and Riboflavin
Vitamins B1 and B2 are found potatoes, whole grains, kidney beans and seafood. Thiamine helps the cells function properly, particularly the nerves. Thiamine is beneficial for memory functions and converting food into energy. Riboflavin is necessary for releasing energy from consumed food and maintaining healthy red blood cells. A deficiency of B1 can result in weight loss, amnesia and emotional disorders. A B2 deficiency can cause a high sensitivity to sunlight and inflammation of the tongue.
Niacin and Pantothenic Acid
Vitamin B3 is found in chicken, fish, nuts, liver, dried beans and whole grains. Pantothenic acid (B5) is found in almost all food sources. Niacin(B3) is important for hormone production, releasing energy from foods and detoxifying chemicals. Pantothenic acid (B5) works with several of the other B vitamins for breaking down fats, it is necessary for the formation of vitamin D, helps keep red blood cells healthy and promotes energy from proteins and carbohydrates.
Pyridoxine and Biotin
Pyridoxine (B6) is found in wheat germ, potatoes, dried beans, bananas, chicken and fish. Biotin (B7) is found in bananas, watermelon, grapefruit, peanuts, liver and egg yolks. B6 is responsible for redistributing amino acids in order to create the bodies much needed proteins. B6 is also needed to form various enzymes. B7 has several roles for keeping the body functioning properly such as breaking down fats, proteins and carbohydrates and turning them into energy. A B6 deficiency may cause high blood pressure and anemia. A deficiency of B7 may cause impairment in growth and/or neurological disorders in infants.
Folic Acid and Cobalamin
Vitamin B9 is found in leafy vegetables, fruits, nuts, dried beans and wheat bread. Vitamin B12 is found in poultry and dairy products. Folic acid is beneficial for cell growth and division. Folic acid is especially important during pregnancy. B9 helps control mood, appetite and sleep patterns. B12 helps convert proteins, fats and carbohydrates into energy and helps form the protective covering of nerve cells. Both B9 and B12 are important factors of B complex vitamins because they help keep arteries open, red blood cells healthy and help prevent heart disease.
Self-Protection: Remember that the B complex vitamins are very important for the reasons outlined above. Optimal brain and body health necessitate that you replenish these essential vitamins daily. Your memory will thank you!
clinicaltrials.gov. Effectiveness of Low Dose Complex B-Vitamins on Homocysteine Lowering Among Chinese Elderly--Randomized Control Trial (RCT)
Office of Dietary Supplements, National Institutes of Health. Dietary Supplement Fact Sheet: Vitamin B6
Vitamin B Complex, By Rebecca J. Frey Ph.D., Samuel Uretsky
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