The B Complex Vitamins play an important role and have a series of functions in the body, which elevate them to the category of essentials because they guarantee good health and general well-being of the immune System. With that, we don’t mean that you should consume large amounts but include them in your diet in a balanced way.
The B complex vitamins are a set of eight vitamins with different:
Vitamin B1= Thiamine
Vitamin B2 = Riboflavin
Vitamin B3 = Niacin
Vitamin B5 = Pantothenic Acid
Vitamin B6 = Pyridoxine
Vitamin B7 = Biotin
Vitamin B9 = Folic Acid
Vitamin B12 = Cyanocobalamin
They are present and necessary in almost all the human body’s metabolic processes, and, despite not having an isolated energy value, they are obtained mainly through food. Without them, the body is unable to acquire and process food macronutrients.
WHY ARE B-COMPLEX VITAMINS SO IMPORTANT?
Strengthening your health and preventing illness depends greatly on your eating habits. Consequently, in your daily diet, there are a series of nutrients that you must incorporate, and one of them is vitamin B.
Why? Because this vitamin is essential for improving memory and brain health.
In addition, it offers a series of benefits, among which stand out:
• It fights anxiety, depression, and other emotional disorders.
• It is responsible for the proper maintenance of the nervous System.
• It takes care of the health of the arteries and the heart.
• It is of great help to achieve muscle regeneration.
• It is recommended for women who wish to become pregnant (specifically vitamin B12 ).
• Lack of vitamins B12 and B6 can cause anaemia.
• It has a direct impact on the production of red blood cells.
• Provides the body with the energy it needs.
• Vitamin B6 helps strengthen the immune System and increases the body’s defenses.
• The cobalamin it contains contributes to the growth and development of children.
WHAT FOODS ARE RICH IN VITAMIN B?
The best options that exist so that you can ingest vitamin B through your diet:
1. Whole grains
Oats, rice, bread, and any other cereal you consume daily are important sources of vitamin B, especially if they are whole grains. Refined foods have less of this vitamin, although it is normal to enrich them with folic acid, niacin (B3), riboflavin (B2), or thiamine (B1) to prevent deficiencies.
These last three vitamins provide the body with the energy it needs daily and is essential for its development and growth.
Beef, chicken, and other animal meats, like pork, are rich in B vitamins. However, not all have the same proportion or are rich in the same types of this vitamin. Pork, for example, is rich in thiamine (vitamin B1), as it contains between 8 and 10 times more than other meats.
Vitamin B12 is one of the most important and can only be obtained from animal foods, not plants. Among its properties, it is important to highlight its important role in contributing to the proper maintenance of blood and nerve cells. It is also essential to prevent anemia.
As this vitamin is only found in animal products, if you have a vegan diet, you should be careful and consider the possibility of including a specific supplement suitable for vegans, such as vitamin B12.
However, if you don’t have such a restricted diet, you can choose to consume a product such as liver, which contains a high concentration of this vitamin. In addition, this food also provides minerals, proteins, and healthy fats.
Regarding vitamin B, you must remember that not all fish provide the same amount. For example, trout is one of the richest in this vitamin.
On the other hand, fatty fish rich in omega 3, such as sardines or salmon, are also recommended. In addition, the former is ideal for its low-calorie content, and the latter reduces blood cholesterol.
However, if you don’t like the taste of fatty fish, you can eat white fish such as cod.
They are a great source of vitamin B, but to obtain their full nutritional benefit, it is necessary to consume them whole; that is, the yolk should not be separated, as it contains vitamins B1, B2, B6, and B12.
As with meat, each legume has different vitamin B levels. Some of the highest amounts are beans, soybeans, peas, lentils, and chickpeas.
6. Dairy products
As well as being an important source of calcium, they provide the daily dose of vitamin B. Cheese, yogurts, milk, and other dairy products will provide different nutritional benefits.
The fruit contains varying amounts of B vitamins. Avocados, for example, contain B vitamins such as thiamin, riboflavin, niacin, and folic acid. In turn, bananas provide 35% of the recommended amount of vitamin B6.
The most important vegetables are green leafy vegetables (broccoli, chard, kale…), which contain more minerals and vitamins than other foods.
9. Dried fruits and seeds
Nuts and seeds are rich in B vitamins, and a wide variety of them are on the market. Nuts, for example, provide a large amount of vitamin B6, niacin, and folic acid.
On the other hand, almonds are also especially rich in B vitamins. But suppose you don’t like this nut. In that case, you can opt for other seeds (linseed, pumpkin, or sunflower, among others) or nuts (hazelnuts and peanuts) to obtain benefits similar to nutritional level.
IN WHAT SITUATIONS ARE B-COMPLEX VITAMINS BENEFICIAL?
Central Nervous System
The B complex vitamins are very important in synthesizing amino acids and proteins.
On the other hand, they are also essential for the proper functioning of the Central Nervous System, with great influence on concentration and psychological function. In this way, they become excellent allies for students during exam times and even for athletes.
Peripheral Nervous System
The B complex vitamins act on the peripheral nervous System to reduce tiredness and fatigue, which is why they are widely used in the recovery of neuropathic pain (tingling that affects especially the extremities).
In blood cells
As far as blood cells are concerned, these vitamins are fundamental and often used in treating anemia, as they help cells produce new hemoglobin.
The B complex vitamins are also essential for forming new tissues: folic acid (Vitamin B9) is indispensable during pregnancy, and Biotin (Vitamin B7) is necessary for care for strong and healthy nails and hair.
In cases of malnutrition, for patients undergoing gastric surgery or who, for another reason, may see the absorption of nutrients in the digestive tract compromised, the B complex vitamins are widely used.
B Complex Vitamins are an excellent ally in daily life: Include them in your routine. Try Newfood® better you b complete food supplement. In addition to contributing to the normal energy-yielding metabolism, with a reduction in tiredness and fatigue, to the normal functioning of the Nervous System, and a normal psychological function, they also contribute to the protection of cells against undesirable oxidations and the maintenance of a normal vision.
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