Vitamins are natural substances that are crucial for our body in small amounts to grow, develop and function properly. There are 13 essential vitamins, and our body cannot make most of them, so we must get them from food or supplements. Did you know that there is a group of vitamins called the B vitamins, or B-complex? Read on to learn more.
Types of Vitamins and Their Functions
There are two main groups of vitamins based on their solubility:
- Water-soluble vitamins dissolve in water, enter the bloodstream directly, pass through the body, and are excreted in the urine. Our body does not store them, so we need them fresh every day. These vitamins include Vitamins C and the B-complex.
- Fat-soluble vitamins dissolve in fat, and our liver and fatty tissue store them for later use. These vitamins include Vitamins A, D, E, and K.
These vitamins help our body convert food into energy, build strong bones and teeth, heal wounds and protect skin, strengthen our immune system and fight disease.
Vitamins B
Vitamins B refer to a group of vitamins that make up the B complex. It is a group of substances similar in form and function but unique in the roles they play in our health. They include:
- Thiamin (vitamin B1)
- Riboflavin (vitamin B2)
- Niacin (vitamin B3)
- Pantothenic acid (vitamin B5)
- Pyridoxine (vitamin B6)
- Biotin (vitamin B7)
- Folate (vitamin B9)
- Cobalamin (vitamin B12)
These water-soluble vitamins help our body convert food into energy (metabolism), create new blood cells, maintain healthy skin and brain cells, and other body tissues.
Health Benefits of B Vitamins
The key benefits of B vitamins include:
- Help regulate blood sugar – Studies have shown that people with diabetes had lower levels of B vitamins.
- Protect against heart disease – Vitamins B help dilate blood vessels, which improves blood circulation and protects against heart disease.
- Improve cognitive health and protect the brain – Studies have shown that vitamins B protect the brain, improve cognitive health and prevent or treat Alzheimer’s disease.
- Protect against cancer – Studies have shown that some B vitamins can reduce the risk of cancer.
- Protect against birth defects – Vitamins of the B group are essential for pregnancy and normal fetal development.
- Hormone balance – Vitamins of the B group can naturally maintain hormone balance.
- Prevent depression and anxiety – All B vitamins improve mood and help prevent depression and anxiety.
- Promote healthy hair, skin and nails – Vitamins of the B group maintain the health of hair, skin and nails.
Food Sources of B Vitamins
B vitamins can be found in animal products such as meat, fish, eggs, and dairy products, and in plant-based sources, such as mushrooms, avocado, whole grains, legumes, nuts, seeds, leafy greens, tofu, peas, brown rice, papaya, oranges, fortified foods (fortified nutritional yeast), bananas, potatoes, sweet potatoes and broccoli.
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.