Where can we get vitamin B complex and why is this important?
VITAMIN B COMPLEX – B vitamins are water-soluble and these are the primary sources of the vitamins in the B group that you probably don’t know yet.
B Complex refers to all the vitamins included in the B group found in many foods. This vitamin is water-soluble which means the body can’t store this kind of vitamin. The vitamins in this group work closely together and having them in your body makes the work better.
The complex includes the following:
- Thiamin (B-1) is for the growth, development, and function of cells and for organ function like the brain and heart
- Riboflavin (B-2) works with other B vitamins to produce energy from food and for the breakdown of fats and drugs
- Niacin (B-3) is made and used by the body to turn food into energy and is also needed for healthy skin, nerves, and digestion
- Pantothenic acid (B-5) breaks down fats and carbohydrates for energy and is also significant for the health of the brain and nervous system
- Pyridoxine (B-6) is converted by B-2 to a usable form and helps the production of niacin in the body and also keeps the immune system strong
- Folic acid (B-9) is needed for cells to produce and maintain DNA
- Cobalamin (B-12) plays a critical role in protein metabolism and prevents anemia
- Biotin (vitamin B-7) helps convert fats, carbohydrates, and proteins from the food into energy as well as for hair and nail health and nerve function
These vitamins play significant roles in certain processes such as forming red blood cells and making energy out of the food consumed.
The other benefits also include increased energy, enhanced mood, memory, skin health, hair health, and immune system stimulation.
Among the great sources of the B complex according to a post from Harvard Health are:
- Fortified breakfast cereals
- Pork
- Fish
- Beans, lentils
- Green peas
- Enriched grains, bread, noodles, rice
- Sunflower seeds
- Yogurt
- Dairy milk
- Cheese
- Eggs
- Lean beef and pork
- Organ meats (beef liver)
- Chicken breast
- Salmon
- Almonds and other nuts and seeds
- Spinach
- Red meat: beef, beef liver, pork
- Poultry
- Brown Rice
- Legumes
- Beef
- Mushrooms
- Avocado
- Potatoes
- Broccoli
- Tuna chickpeas
- vegetables and fruits like dark leafy greens, bananas, papayas, oranges, and cantaloupe
- Seafood
- Fresh fruits and fresh juices
- Fortified nutritional yeast
- Fortified breakfast cereals
- Enriched soy or rice milk
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