B Complex Vitamins...What Are They Exactly?
B complex vitamins are essential to burn and release energy found in sugar, protein and fat.
Whole grains are packed with B complex vitamins.
They are water-soluble vitamins which means sensitive to heat and cooking.
Vitamins B (except for the B12 vitamin) cannot be stored in your body...you should consume them everyday.
They are working together...as a team...so taking only one kind of vitamin B can create an unbalace.
Vitamins B Are Also Essential For
- Health of the eyes, skin, muscles
- They help for the proper functioning of the brain, the nervous system (help with depression)
- They are involved in the formation of red blood cells
Vitamins B are better absorbed when taking with a meal
Each Of The B Vitamins Play A Specific Role
- Also called thiamine
- Without vitamin B1, cells cannot utilize oxygen
- Found in whole grains, nuts, wheat germ, brewer's yeast, peanuts, beans, rice, meat
- Helps in the conversion of carbohydrates into energy
- Useful for memory, to fight fatigue
- Also called riboflavin
- Contributes to the growth and tissues repair
- Promotes the production of hormones
- Promotes red blood cells formation
- Alcoholics, athletes and pregnant women are at higher risk for deficiency
- Useful to prevent cataracts and all vision problems
- Found in milk and milk products, eggs, brewer's yeast, whole grains, wheat germs
- Also called niacin
- Helps to reduce cholesterol
- Found in liver, white meat, fish, whole grains
- Also called pantothenic acid, anti-stress vitamin
- Once in the body, vitamin B5 is transformed into coenzyme A, which affects the nervous system. This is why it's also called anti-stress vitamin
- Facilitates healing of the skin and is often recommended in cases of acne
- Found in organ meat,liver,yeast, whole grains, sunflower seeds, salmon, shitake mushroom, egg yolk, brocoli, milk
- Also called pyridoxine
- Can reduce the nausea during pregnancy
- Helps to maintain emotional balance
- Contributes to the proper absorption of vitamin B12 by the body
- Found in liver, poultry, whole grains, salmon, tuna, cod, potato(with skin), sunflower and flax seeds, bananas, potatoes, avocados
- Also called inositol and sometimes confused with vitamin B8
- This vitamin is a real tonic for the nervous system and liver. It also prevents the accumulation of fat
- Found in liver, germ of wheat, brewer's yeast, milk, nuts, beans, cantaloup
- Also called biotin
- Participates in the matabolism of fatty acids, carbohydrates and amino acids
- Participates in the systhesis of vitamins B9 abd B12
- Found in liver, eggs, milk, whole grains
- Also called folic acid for the synthesized form used in supplements and folate for the natural form found in food
- Very important for pregnant woman...essential for the prevention of neural tube defects of the fetus
- Found in liver, whole grains, green leafy vegetables, fortified foods
- Helps with the memory
- Vitamin B9 defiency can cause diarrhea, loss of appetite, loss of weight, headache, irritability, anemia
- Also called cobalamine
- Essential for growth, cells division and the proper functioning of all body cells
- Essential for the balance of the nervous system
- Found in liver, meat, seafood, fish, milk products, fortified foods
- ***It is recommended for vegeterians to take vitamin B12 supplements***
This was a brief description of each B complex vitamins.
When your diet is too sweet, when you're going through a lot of stress, you should not hesitate to take a vitamin B Complex.
This way you'll be sure to get the right amount of all vitamins, including vitamins B!!
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