Benefits of B-Complex Foods
6 April 2018
Vitamin B complex is comprised of a group of vitamins that include eight B vitamins. They include: B1, B2, B3, B5, B6, B7, B9, B12
The 8 B vitamins can be found in animal and plant sources, as well as in supplement form from people who don’t get enough in the foods they eat.
Some of the foods high in B complex include the following: B1 (Thiamine) from Whole grains, peanuts, beans, spinach, kale, blackstrap molasses and wheat germ, B2 (Riboflavin) from Almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach and soybeans. B3 (Niacin) from Yeast, red meat, milk, eggs, beans and green vegetables. B5 (Panthothenic Acid) – is found in most major food groups. This makes sense, because Pantothenic comes from the Greek word pantothen, meaning “from everywhere.” In addition to breaking down fats and carbs for energy, it’s responsible for the production of sex and stress-related hormones including #testosterone – Avocados, yogurt, eggs, meat and legumes have the highest amounts of B5. B6 (Pyridoxine) Pyridoxine is a major player in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine, a stress hormone. Chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice and carrots are some of the best B6 foods. B7 (Biotin) is the “Beauty Vitamin” and helps to keep our hair, nails, and eyes pretty. We find B7 in barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts. B9 or Folate (Folic Acid in it’s synthetic form) is not only important for pregnant women, yet also studies show it can help keep depression at bay while preventing memory loss. Dark leafy greens, asparagus, beets, salmon, root vegetables, milk, bulgur wheat and beans are all good sources of B9. And last but not least, B12 ( Cobalamin). B12 works with B9 to produce red blood cells and helps iron to do its job. Fish, shellfish, dairy, eggs, beef and pork are all good sources of B12.
While this Humble Journalist recommends eating out Vitamin B Complex instead of taking supplements, supplements can work in a pinch. Also remember the 3 the Main ways a healthy amount of B-Complex helps our Bodies:
1. Lower Cholesterol
2. Proper Bodily Functioning
3. Promote Healthy Growth
Reporting from Bangkok, Thailand.
– BK out from #BKK