B Vitamins

The B vitamin group is a collection of eight water-soluble vitamins that are essential for many important body processes. They help the body use fats and protein and they are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly. Because they are water-soluble, most of these vitamins can’t be stored by the body and have to be consumed regularly in the diet to maintain proper levels. Extended cooking, food processing and alcohol consumption can destroy or reduce the availability of these vitamins in your body.

Seven reasons to make sure you are getting enough B vitamins. They:

  1. Help you stay mentally sharp
  2. Prevent cardiovascular disease
  3. Keep your bones strong
  4. Support healthy skin, hair, eyes, liver & nervous system
  5. Boost energy
  6. Lift mood
  7. Help to avoid allergies & asthma

The eight B vitamins:

  • B1 (Thiamin) brain, nerve, energy (whole grains, asparagus, kale, cauliflower, potatoes & oranges)
  • B2 (Riboflavin) energy, vision & skin (milk, cheese, leafy vegetables, beans, mushrooms & almonds)
  • B3 (Niacin) energy, skin, nervous & digestion (chicken, fish, tomatoes, leafy vegetables, broccoli, carrots, nuts, beans, mushrooms, tofu & peanut butter)
  • B5 (Pantothenic acid) metabolizes micronutrients & red blood cell production (meats, whole grains, avocados, broccoli and mushrooms)
  • B6 (Pyridoxine) energy, immunity & brain (meats, whole grains, vegetables & nuts)
  • B7 (Biotin) energy, fat synthesis & amino acid metabolism (peanuts, leafy green vegetables & corn)
  • B9 (Folate) red blood cells production, DNA synthesis & cell growth (vegetables, fruits, nuts, beans, peas, dairy products, whole grains & meats)
  • B12 (Cobalamin) energy, nervous system, mental clarity & red blood cell formation. Needs Folate (B6) for optimal benefit. (only animal products)

Certain conditions, such as Crohn’s disease, Celiac disease, HIV, and misuse of alcohol, can result in poor absorption of vitamin B. Normalizing a B deficiency usually requires a high dose supplement and should be administered with the help of a medical practitioner.


Alisha Slaughter

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