Benefits of B Vitamins

By Shari Darling

Whether creating meals at home or dining out, it’s important to pick dishes that offer a sufficient level of B-complex vitamins. If you are unable to sustain a healthy diet, then it may be important to take a B-complex supplement.

Working together, B-complex vitamins break down carbohydrates into glucose to provide the body with energy, as well as break down fats and proteins. This group of vitamins also keeps our muscles toned, intestinal tract healthy and our skin, hair and eyes looking younger! 

The B-complex vitamins consist of vitamins B1, B2, B3, B5, B6, B7, B9 and B12.

Vitamin B1 is Thiamine and gives us nerve and muscle function and aids in our digestion. Milk, potatoes, sweet corn, liver and beans are all rich in thiamine. 

Riboflavin is vitamin B2 and found naturally in asparagus, popcorn, bananas, milk, yogurt, meat, eggs, fish, leafy green vegetables, legumes, tomatoes, mushrooms and almonds, to name but a few. This vitamin helps to give us healthy skin, mouth and eyes and promotes energy production and antioxidant protection.

Vitamin B3 is also called Niacin and is known for helping to eliminate depression and anxiety. It also offers antioxidant protection. Tuna, salmon, cremini and shiitake mushrooms, asparagus, tomatoes, brown rice, sweet potato, green vegetables, cantaloupe and summer squash are but some of the foods with niacin.

B5 is pantothenic acid and is known as the anti-aging vitamin. It is also required for cell processes and optimal maintenance of fat. Foods high in B5 include baker’s yeast, liver, chicken, sunflower seeds, shiitake mushrooms, avocados, meat, wheat germ and sun dried tomatoes.

B6 helps us resist disease, while B7 makes our nails, skin and hair healthy.  B9 is folic acid and helps to synthesize and repair our DNA cells.

B12 is considered the most important of the B-complex vitamins. It is essential for the manufacture of red blood cells and a deficiency of this vitamin can cause many issues such as anemia and peripheral neuropathy, a debilitating condition. This vitamin is important to nerve cell function and is required for the replication of DNA. When B12 is deficient, our DNA cannot replicate normally. This means we cannot generate new, healthy cells and will experience the effects of aging.

It is not as hard as you think to include the complex Bs in your daily diet. Try spaghetti with meat sauce and add onions, spinach and shiitake mushrooms. The ingredients in this dish, which includes tomatoes, will help to replenish any deficiencies in your B-complex vitamins. Said another way, spaghetti and meat balls can keep you looking young! Discover the 7 Secrets to Making Perfect Gluten-Free Spaghetti and Meatballs Rich in Complex-B Vitamins.

Shari Finished Photo

Shari Darling is The Sophisticated Wino, an international award-winning and best-selling author, speaker, columnist, TV and Radio Host, educator and wine judge.

www.sharidarling.com

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