There are eight B vitamins, and they all play an important role in how our body functions. Most of us in America are not getting enough of them even though they are essential to our health and the lack of them could cause multiple health issues. Like omega 3 and 6, our bodies do not produce B vitamins. Today I will share with you each B vitamin, what it does and how to get enough of them.
- Thiamin – B1 converts sugar into energy and is important in nerve function
- Riboflavin – B2 is essential for the production of energy and supports vision and skin
- Niacin – B3 helps in converting food into energy, maintaining skin health, and supports the nervous and digestive systems.
- Pantothenic acid – B5 metabolizes carbohydrates, proteins, fats, and alcohol
- Pyridoxine – B6 influences how our brain develops, processes information, immune function, and hormone steroids.
- Biotin – B7 supports energy metabolism, and assists in the metabolism of fat, carbohydrate, and amino acid metabolism.
- Folate (folic acid) – B9 essential doe DNA synthesis and cell growth, crucial during pregnancy.
- Cobalamin – B12 helps produce red blood cells and maintain the function of the central nervous system.
B vitamins are water soluble and with the exception of vitamins B9 and B12, are not stored in adequate amounts. The average American eats a diet filled with high processed foods, and fast-food restaurants. Food processing, cooking, and alcohol easily destroy B vitamins. Some people take supplements to make up the difference. My issue with that is the quality of the supplement, those sold in the local drug store are not adequate.
Y’all already know where I am going with this next, yes, your diet. A diet that is filled with whole grains, lean meats, dairy, legumes, and green leafy vegetables is your best option. Let’s take a look at the foods that provide enough of each vitamin.
- B1 – whole grains, sesame seeds, legumes, nuts, and pork
- B2 – milk, yogurt, eggs, meat, and leafy green vegetables
- B3 – meat, fish, poultry, eggs, and nuts
- B5 – liver, meats, milk, kidneys, and peanuts
- B6 – cereal grains, legumes, green and leafy vegetables, fish, shellfish, and nuts
- B7 – liver, cauliflower, egg yolks, chicken, and mushrooms
- B9 – green leafy vegetables, legumes, citrus fruits, seeds, and poultry
- B12 – liver, meat, milk, cheese, and eggs
In conclusion B vitamins are crucial for energy and metabolism, converting our food into energy and keeping our bodies functioning as they should. Certain B vitamins improve mental clarity and emotional health, while others play a role in keeping our hearts healthy. Consider obtaining your B vitamins from the foods listed above and eating them on a daily basis. Make food your medicine.
Until next time,
Peace, Love, and Blessings ❤️
