Known as the B-Complex vitamins, there are a total of 8 B’s to keep you healthy, but don’t be overwhelmed! Keeping them in our diets is easy! You often hear a doctor say, “keep a well-balanced diet”-Vitamin B is one of the main reasons. This is not something found naturally in our bodies and we count on other sources to get everything we need. The B-Complex family spreads itself out in meats, grains, fruits, and vegetables. So as long as you are not eating the same exact meals every day you should be getting every “B” you need.
B1(Thiamin)-Helps the body turn our food into the energy needed to keep us going. This is important to keep not only your energy up but also our metabolisms. Found in Pork, Seeds, and some types of fish.
B2 (Riboflavin)- Working together with B1 and B6 this helps the body process carbohydrates, fats, and proteins. Studies have also shown Riboflavin also helps prevent migraine headaches, increases energy levels, and helps prevent muscle cramps and carpal tunnel syndrome. B2 is most commonly found in dairy products.
B3 (Niacin) –Focuses mainly on supporting our heart and blood vessels, with the added benefit of improving tissue growth and lowering blood sugar in diabetics. Found in Chicken, Turkey, Mushrooms, Tuna, and Peanuts.
B5 (Pantothenic Acid) You have most likely heard of this particular vitamin before. Known for its ability to make new red blood it helps carry oxygen throughout our body. It also gives us a youthful look by reducing gray hair and wrinkles. It also is the main ingredient in one of Dr. Wrights popular products her B5 Boosting Mask.high doses of B5 can be found in Mushrooms, Brocoli, Cabbage, Salmon and Collard Greens.
B6 (Pyridoxine) Like B1, it turns the food we eat into the right types of energy but this vitamin is also a fighter! Standing up against infections and stabilizing hormonal changes in woman by lowering the pain and discomfort that can be experienced around our cycles. Pyridoxine also creates a great preventative defense against heart disease and cancer. There are many sources of B6 including Poultry, Cereal Grains, and Fish.
B7 (Biotin)- Studies have shown that this vitamin Helps to maintain healthy hair, skin, and nails and because of this, it can been found in many beauty products! Best sources of B7 are Eggs, Nuts and Whole Grains.
B9(Folic Acid)- This vitamin is for all the soon to be moms! The sooner you start taking this during pregnancy the more helpful it will be in the development of the nervous system of your baby and reduce the risk of birth defects. Highest amounts of B9 are found in Beans, Lentils, and Spinach.
B12 (Cobalamin) Like Folic Acid, it is important to consume B12 when expecting a child as it helps the childs formation of red blood cells and spinal development. A deficiency in B12 or B6 in adults can also lead to anemia, rashes, constipation and even depression. Found in most meats and dairy foods.
This should help tweak your diet to cover some areas you feel may be lacking. It is not often you would need to take supplements for B unless suggested by your doctor. People who benefit most by taking BSupplements include pregnant women and people over the age of 50.