Vitamin B complex is as important as any other vitamins in maintaining the good physical health as well as mental health. The importance of vitamin B is significant in treating various health issues such as depression, cardiovascular diseases, diabetes, etc. What are the other health benefits of vitamin b complex? And what kind of vitamin B rich foods help you enjoy those benefits? Here is the answer.
Table of Contents
What is Vitamin B Complex?
Vitamin B complex is a group of substances which are generally found together, although not related to each other chemically. The vitamin B complex is essential for the working of certain enzymes.
Vitamin B complex is made up of the following:
Thiamine or Vitamin B1 is needed to convert the nutrients into energy through metabolism. The Vitamin B rich foods such as pork, sunflower seeds and wheat germ helps in providing thiamine to the body.
Riboflavin is known to help in converting the food into energy. They also work as antioxidants. Some among the vitamin b rich foods that are particularly high in Riboflavin are meats, beef and mushrooms.
The role of Niacin is in the following: Signalling, metabolism and DNA production and repair. The vitamin B rich foods that are sources of niacin are chicken, tuna and lentils.
B5 (Pantothenic Acid):
Like other B Vitamins, vitamin B5 also helps in obtaining energy from the food consumed and takes part in hormone and cholesterol production.
Vitamin B6 obtained from vitamin b6 rich foods plays a major role in amino acid metabolism, helps in red blood cell production and also neurotransmitters production. The vitamin b6 rich foods are chickpeas, salmon and potatoes.
Biotin has an indispensable role in carbohydrate and fat metabolism. Biotin also regulated gene expression. Yeast, eggs, salmon, cheese are the food sources that contain high amounts of biotin.
Folate is absolutely necessary in pregnant women because folate takes part in cell growth, amino acid metabolism, production of RBCs and WBC and proper cell division - all these are necessary in the proper growth of your baby. The following vitamin b foods list is high in folate: Leafy greens, liver and beans. Folate can be obtained by the body in the form of supplements too.
Vitamin b12 rich foods are most necessary to your body to improve neurological function, DNA production and RBC development. Some of the vitamin b12 rich foods are meats, eggs, seafoods and dairy products. In case you are not intaking sufficient vitamin b12 rich foods, you are likely to suffer from vitamin b12 deficiency. Although vitamin b12 deficiency is common in elderly and vegans, it might happen to anyone who consume less vitamin b12 foods.
Vitamin B Deficiency Symptoms:
Vitamin B deficiency symptoms are not heaps and not all the vitamin b deficiency symptoms indicate the lack of vitamin b in your body. Some of it might be indicating some other underlying health issues:
‣ Skin Disorders: Dermatitis, dry skin, cracks in the corner of mouth, frequent bruising and wounds that are slow in healing.
‣ Muscle weakness
‣ Pain or soreness in the muscles or joints
‣ Numbness or tingling in the finger or toes
‣ Mental effects: Confusion, headache, insomnia, irritability
‣ Increased sensitivity to light
‣ Gastrointestinal symptoms: Nausea, vomiting, diarrhea.
15 Health Benefits of Vitamin B Complex:
1. Gene regulation:
Vitamin B is water-soluble. Hence the vitamin B store needs to be replenished each day. The amount of folic acid our body needs each day is 1/70,000 of an ounce. Although the amount is small, it is absolutely necessary for the production of genes and cells for the growth and healing process.
2. Slows down the ageing process:
Vitamin B function widely in slowing down the ageing process by repairing the damaged genes. It also regulated the gene activity by suppressing a few not-so-good genes such as cancer-promoting genes.
3. Cardiovascular disease:
Folic acid deficiency and sometimes vitamin b6 and vitamin b12 deficiency could promote the production of homocysteine. It damages the blood vessel walls and helps in increasing the cholesterol deposits. This, in turn, creates cardiovascular diseases.
Including Vitamin B complex foods in your diet provides various vitamin b complex benefits. And one among them is its ability to improve your mood. Since 1940s vitamin b is known to work as antistress agents. Hence, the vitamin b functions directly on your mood and perception.
5. Treats schizophrenia:
Vitamin B complex in Vitamin B rich foods is capable of treating the onset of schizophrenia. It is advised to offer high doses of vitamin B3 along with vitamin C to serve the purpose of treatment.
6. Works as antidepressant:
Vitamin B6 rich foods act as antidepressants and improve your overall mood. Here is how. Vitamin B6 is an essential component in the production of serotonin. Serotonin is a neurotransmitter that offers antidepressant benefits to your body.
7. Maintains blood sugar:
Biotin and vitamin b1 are known for their roles in maintaining the blood sugar levels. Biotin is particularly important in the production of insulin, the hormone that controls blood sugar levels.
8. Lowers levels of microalbuminuria:
Microalbuminuria is a condition in which there is a moderate increase in the urine albumin levels. This occurs when there is a small leak of albumin from the kidney into the urine. It could also be explained as a high permeability for albumin. Regular intake of vitamin b complex foods (particularly rich in vitamin B1) or taking vitamin b1 supplements could lower the microalbuminuria levels in urine in people with type 2 diabetes.
9. Cognitive function:
Research says that vitamin B deficiency could imitate the Alzheimer’s disease and another type of dementia. To avoid such signs and symptoms and to restore and improve cognitive function, Consume vitamin b12 - either in the form of vitamin b12 foods or vitamin b12 supplement.
10. Macular degeneration:
Among the various health benefits of vitamin b complex, this is one of the prominent ones. The vitamin b functions towards lowering the incidence of age-related macular degeneration when consumed as a large supplemental amount.
11. For cell health:
Riboflavin is found in vitamin b complex foods such as almond, wild rice, brussels sprouts, spinach, etc. Vitamin b2, a type of vitamin b functions in breaking down the food particles and extracting the essential nutrients that are needed to maintain the cell health and body growth.
12. Reduces the risk of age-related eyesight issues:
According to a study, the supplementation with folic acid, vitamin b6 and vitamin b12 to your body, helped in reducing the risk of age-related eyesight issues by limiting the elevation of homocysteine level.
13. Aids Digestion:
All the components of vitamin b complex are important in cellular metabolism and digestion. The vitamin b functions in the digestive system by producing the stomach acids which are necessary for breaking down the food particles and maintaining the muscle tone.
14. Increase in appetite:
As already mentioned, the vitamin b complex helps in faster and efficient breakdown of the food particles and as a result, it is quite common to feel hungry or have a feeling of increased appetite when your body is supplied with the required amount of vitamin b rich foods or vitamin b supplements.
15. Increases Energy Levels:
Vitamin B12 or Cobalamin is known for its ability to break down the food you consumed and convert it into glucose. This process offers energy to your always-working body.
Vitamin B is an essential nutrient for your body. Without a shadow of doubt, it is best to add this nutrient in your daily diet. If you are unsure about the amount of vitamin b you get from your diet, don’t hesitate to add vitamin b supplements. And as we always say, if you are in any sort of confusion about vitamin b, discuss with your doctor.