B’s are the Bomb! Are you getting essential B-Vitamins?
Good nutrition is essential for good health and the possible prevention and resolving of many conditions. Getting enough vitamins and minerals are necessary part of leading a healthful life. But it is almost impossible to get all of your vitamins from food, especially with all of the processed food available. One group of vitamins that play an important, if not overlooked, role in your overall health are the B vitamins. B vitamins are an integral part of every system of your body, even down to the inner workings of your cells. There are eight B vitamins that do various things in the body. The following is a list of benefits of each B vitamin. 1. Vitamin B1 (Thiamine)-is essential for converting carbohydrates into energy from food. It is also important for heart, muscle and nerve function.
- Food sources: Nuts, legumes, cauliflower, lean meats and sunflower seeds.
- Deficiency can lead to vision problems, weakness/fatigue, mental problems and heart issues.
- Food Sources: liver, eggs, nuts, fish and some dark green leafy vegetables.
- Deficiency can lead to cracks in the corners of the mouth, eczema, eye irritation, a risk of heart disease due to high homocysteine levels.
- Food Sources: fish, chicken, beans, nuts, eggs, pork, salmon and beef liver.
- Deficiency can contribute to digestive problems, depression, headache and thinning of the hair.
- Food Sources: Beans, avocado, liver and vegetables in the cabbage family including broccoli.
- Food Sources: meats, oily fish, poultry, whole grains, avocados, watermelon, bananas and peanuts.
- Deficiency can lead to heart disease due to increased homocysteine levels, skin problems, impaired memory and concentration and increased risk for kidney stones.
- Food Sources: egg yolks, chocolate, legumes, mushrooms, bananas, tomatoes, whole grains and nuts.
- Deficiency is rare.
- Food Sources: avocado, bananas, beets, oranges, asparagus, broccoli, green leafy vegetables and peas
- Deficiency can lead to elevated levels of homocysteine that may increase the risk of heart disease. Low levels may also cause depression, anemia, problems with concentration, memory and hearing.
- Food Sources: the only sources are animal products, including meats, milk and other dairy, eggs and fish. Some cereals and grain products are fortified.
- Deficiency increases the risk of bone fractures, balance problems, weakness, depression, memory and hearing loss. Vegans and some vegetarians may become deficient in vitamin B12 due to the lack of animal product consumption.