Vitamin B is a hidden gem of the vitamin world, with preventative and often overlooked benefits.
The 8 B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) play an essential role in overall body function, from having healthy children to avoiding anemia. Read on to learn more about how healthy amounts of vitamin b benefit the health of your heart.
Blood Benefits of Vitamin B:
Vitamin B12 essentially helps vitamin B9 to create red blood cells. It also gives iron a boost, and helps create hemoglobin which is responsible for carrying oxygen in the blood stream.
The best dietary source of B12 is meat, which is why studies show vegetarians and vegans are often vitamin B12 deficient.
B12 also functions as an energy booster, which is important for burning fats and carbohydrates for energy. Symptoms of B12 deficiency often manifest themselves as fatigue to severe exhaustion.
Vitamin B12 can be found in meat, fish, poultry, eggs, dairy, and soy milk and is found in a number of different supplements for those who are vegetarian or vegan.
The Beauty Vitamin:
B7 (also known as Biotin) is responsible for healthy hair, skin and nail growth and maintenance.
It is also important for the healthy and normal growth of a baby during pregnancy. This is why women require more Biotin in their daily diets than men.
Biotin-containing foods are almonds, eggs, wheat bran, salmon, and low-fat cheese.
Vitamin B3 (Niacin) is a key player in heart health and good cholesterol levels, since it helps to boost HDL cholesterol (good cholesterol) in the blood, it works to level out and eliminate excess bad cholesterol.
Foods that contain niacin include chicken and turkey, liver, fish, peanuts, avocado, and sunflower seeds.
Vitamin B1 (thiamine) is known for it’s ability to help break down simple carbohydrates, as well as help the body make healthy new cells while protecting the immune system.
B1 is prevalent in nuts, seeds, wheat bread, green peas, asparagus, navy beans, squash, and trout.
Vitamin B2 (riboflavin) works against cell-damaging particles and aids red blood cell production. It also may prevent early aging and heart disease.
Foods highest in B2 are Almonds, cheese, eggs, mushrooms, spinach,and oily fish.
Vitamins B6 (and B12) help combat levels of a toxic amino acid, homocysteine, that is linked to a greater risk of dementia and Alzheimers.
Though it is natural for us to lose about 2 percent of our brain volume every decade we age, vitamin B12 can help prevent accelerated loss of brain volume.
Reducing levels of homocysteine is also important for healthy bones, sexual function, heart health, and kidney disease.
B6 can be found in meat, fish, poultry, nuts, and meatless soy products.
The Everything B Vitamin
Also known as Pantothenic Acid, Vitamin B5 is highly involved in many biological processes such as the metabolism of proteins, carbohydrates and fats, breaking down fatty acids, healthy skin, and nervous system health.
It can be hard to pin down vitamin B5 deficiency, because it affects so many biological processes. Though a deficiency is rare, it can be quite serious.
B5 can be found in most foods, but is especially prevalent in whole grains, eggs, meat, and yogurt.
Getting the Vitamin B Benefits You Should Be getting
B vitamins are a crucial group of vitamins to include in your diet every day. Getting the recommended amounts of B vitamins each day plays a crucial role in preventative care, a healthy metabolism and improved heart health.