Referred to as the B vitamins family or vitamin B complex, the eight vitamins B1, B2, B3, B5, B6, B7, B9, B12 , have a crucial role to play in our human bodies from converting the food that we eat into fuel to energize our bodies to maintaining healthy skin, hair, immune system, nerve system and preventing memory loss.
so does it mean a pile of vitamin B complex a day is the key to have a boost in energy or to burn all the excess fat on your body?
not necessary, a pile of vitamin B complex wont boost your physical performance the way caffeine does, says registered dietitian, Tanya Zuckerbrot.
indeed most people may not be in need to take vitamin B complex supplements because it is already found in abundance in most of the foods we eat.
read on to find out how each of the B vitamins is important for our bodies.
Vitamin B1, Thiamine.
Vitamin B1 is especially important when it comes to creating new body cells, it is also called the anti-stress vitamin and studies say that it helps in breaking down the simple carbohydrates that we eat to provide our bodies with energy.
Get It From: Whole grains, beans, peanuts, wheat germ, molasses, kale and spinach.
Vitamin B2, Riboflavin.
Vitamin B2 acts as an antioxidant to fight free radicals (particles that float in the bloodstream and damage cells), enough intake of this vitamin helps in preventing early aging and may prevent heart diseases and the development of certain types of cancer.
Riboflavin is also important for the production of red blood cells which is essential for transporting oxygen to the different cells of the body to ensure proper functioning.
however beware that even tough sunlight does the health some good, the ultraviolet rays in it can breakdown this vitamin in the produce.
Get It From: Almonds, milk, yogurt, egg, brown rice, spinach and soybeans.
Vitamin B3, Niacin.
Niacin is important for boosting the HDL cholesterol levels which is the good type of cholesterol that fuels that brain and maintain healthy production of certain hormones, also the more HDL cholesterol an individual has the less LDL they have.
Vitamin B3 deficiency is rare in developed countries, however alcoholism has been linked to lower levels of vitamin B3.
Get It From: Yeast, red meat, egg, milk, beans and green vegetables.
Vitamin B5, Pantothenic Acid.
a small amount of pantothenic acid is found in almost all food groups, this is where its name came from pantothen is a Greek word that means “from everywhere”, besides breaking down fat and carbohydrates to provide the body with energy, pantothenic acid is also important in the production of stress and sex related hormones including testosterone.
studies have shown that this vitamin can also delay the skin aging signs like redness and wrinkles.
Get It From: Avocadoes, red meats, legumes and egg.
Vitamins B6, Pyridoxine.
along with vitamin B12 and B9, Pyridoxine helps in regulating the levels of amino acid homocysteine associated with heart disease. Pyridoxine plays a key role in regulating mood and sleep patterns as well, because it is responsible in the production of serotonin, melatonin and norepinephrine (stress hormone).
some studies suggest that vitamin B6 can reduce inflammation in people with inflammatory diseases like rheumatoid arthritis.
Get It From: Tuna, turkey, salmon, cheese, brown rice, sunflower seeds, lentils and carrots.
Vitamin B7, Biotin.
This vitamin is also known as the “beauty vitamin” because it is associated with healthy skin, hair and nails.
it can also help regulate blood glucose levels in diabetes patients.
Biotin is especially important for pregnant women to ensure normal growth for the fetus.
Get It From: parley, fish, yeast, chicken, egg yolk, fish, cauliflower and nuts.
Vitamin B9, Folat.
you may have heard another name for this vitamin which is folic acid, this is the synthetic form that is found in supplements and fortified foods.
studies say that this vitamin can prevent depression and memory loss.
it is especially important for pregnant women or those planning to get pregnant because it supports a healthy development for the fetus nerve system and prevent neurological birth defects.
Get It From: Dark leafy greens, salmon, asparagus, beans, wheat, milk and root vegetables.
Vitamin B12, Cobalamin.
This B vitamin is very important, it works with vitamin B9 to create red blood cells and help iron do its job to create the oxygen carrying protein, hemoglobin which is crucially important for all body cells.
since vitamin B12 is mainly found in meats, studies revealed that non-meat eaters have high rates of deficiencies in this vitamin so if youy are a very strict vegan, supplements of this vitamin may help make up for the body daily requirements.
Get It From: Fish, dairy, Poultry, red meats, dairy and eggs