Our body needs fuel to rebuild and keep on going. We’ve touched on the macro-nutrient Protein, but this is just one of the many building blocks of nutrition that our body needs. Another key group of nutrients that is also essential for our body’s proper and optimal functioning is the Vitamin B Complex. The group of the 8 Vitamin B’s in fact.
If you are confused about why Vitamin B’s each have a different number attached to them, it will help you understand if you see that each has its own function in your body. Thus a deficiency of any one of these will lead to a different side-effect. This means we have to be careful to include each one of the group in our diet, and in fact each one is found in a different type of food.
Here is a list of the different types of Vitamin B’s, why each of the eight is essential for the body and which foods you will find them in:
Also known as Thiamine, Vitamin B-1 helps the body produce new cells and has the ability to protect the immune system. A lack thereof can then result in a hampered immunity with symptoms like cracked corners of the mouth, battling to heal from sicknesses, extreme fatigue and depression.
Foods that contain B-1 include grains, nuts like peanuts, beans, and greens like spinach and kale.
Also known as Riboflavin, Vitamin B-2 is antioxidant that keeps the body free of harmful free radicals. A lack thereof can then result in fatigue, nerve damage, skin disorders and a slow metabolism to name a few.
Foods that contain B-2 include almonds, dairy, eggs, brussels sprouts and soy beans..
Also known as Niacin Vitamin B-3 helps boost the production of good cholesterol to in turn prevent the production of bad cholesterol. A lack thereof can then result in high cholesterol, which in turn can cause heart disease.
Foods that contain B-3 include red meat, green vegetables, yeast and eggs.
Also known as Pantothenic Acid, Vitamin B-5 helps the break down fats and carbs to produce energy, helps promote a healthy skin, and is responsible for the production of gender hormones to name a few. A lack thereof can then result in upper respiratory infections, muscle cramps, fatigue (there’s that word again), skin irritations and imbalance in hormones.
Foods that contain B-5 include pretty much all foods, but is found in high concentration in salmon, sunflower seeds, avocado, lentils and beef liver.
Also known as Pyridoxine, is extremely important in regulating mood and sleep patterns. A lack thereof can then result in insomnia, anxiety, depression, fatigue (again!), mood swings, irritability and confusion to name a few.
Foods that contain B-6 include brown rice, carrots, chicken, turkey, salmon and lentils.
Also known as Biotin, Vitamin B-7 is associated with healthy skin, hair and nails and essential during pregnancy to ensure baby’s growth is normal. A lack thereof can then lead to brittle hair and nails, hair loss, dermatitis, fungal infections, lethargy and mild depression.
Foods that contain B-7 barley, yeast, pork, fish, egg yolks, potatoes and cauliflower.
Also known as Folate, or more commonly known as Folic Acid, Vitamin B-1 helps keep depression at bay and help strengthen the brain against memory loss. It is essential during pregnancy for baby’s neurological development. A lack thereof can then result birth defects in baby, depression and brain fog.
Foods that contain B-9 include dark leafy greens, asparagus, beets, beans, bulgar wheat and root vegetables.
Also known as Cobalamin, Vitamin B-12 is by far the most important of the Vitamin B group. It helps the blood in the body to function properly to ensure that oxygen gets to every cell in the body. This helps for a complete optimal functioning of the body in every facet. A lack thereof can then result in severe depression, weakness and exhaustion, sleeplessness, breathlessness, dizziness, sensations of pins and needles, and pale skin to name a few.
Foods that contain B-12 include shellfish, fish, dairy, eggs, beef and pork.
It is essential for your body to get all the different B vitamins in the daily recommended doses. And note that many of these foods are not vegan diet friendly, so if you practice a vegan diet, ensure that you supplement your diet with the daily recommended amount to give your body the essential nutrients that it needs to operate optimally – even if it is just to be less fatigued!
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