There are 8 different B Vitamins….overwhelming right?
They are water soluble..meaning your body can’t store them to use later. Each provide assistance to various functions in your body. All B Vitamins help your body turn carbs into glucose for energy. B6, B12 and folate help promote healthy red blood cells. B1 along with B12 help support your nervous system while B2 & B3 help give you healthy skin.
Not eating enough Vitamin B rich foods can lead to a deficiency. Different B Vitamins have different roles so symptoms of a deficiency can vary depending on which B you are lacking. If you are deficient in B2, B6 or B3 you may develop skin issues like dermatitis… B1 & B3 may cause muscle weakness or confusion….B12, B6 or Folate can contribute to anemia.
Whole grains are a good source of all B vitamins except B12 and Biotin. Leafy green vegetables and certain fruits and beans are good sources of Biotin and B5. Citrusy fruits contain Folate. Spinach, carrots, Beans and sunflower seeds are a good source of B6.
Meat, dairy and eggs in B1, B6 and B12. Animal products are the best source for B12…if you are vegan…you may need a B12 supplement.
The B Vitamins:
- B1 or Thiamine – breakdown carbohydrates into glucose.
- B2 or Riboflavin – helps with processing of fats and proteins.
- B3 or Niacin – responsible for the metabolism.
- B5 or Pantothenic Acid – responsible for oxidation of carbohydrates and fatty acids.
- B6 or Pyridoxine – metabolizes lipids and amino acids.
- B7 or Biotin – metabolizes proteins, carbohydrates and lipids.
- B9 or Folic Acid – necessary for the breakdown of proteins and formation of hemoglobin.
- B12 or Cyanocobalamin – necessary for processing carbohyrdates, proteins and fats to help create the blood cells in our body. It also helps maintain our nervous system and acts as a coenzyme to repair DNA.
**** Like anything else….too much Vitamin B can cause issues also…so be cautious with your dosage!!!! ****
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