ABC’s of Vitamin B’s: What You Need to Know

B-complex vitamins are essential to both your mental and physical health.

B-complex vitamins consist of 11 related nutrients. They work in many different ways.

Some influence the activity of our genes and some work on a biochemical level to help make neurotransmitters or to regulate our blood sugar levels.

Some health benefits of the B vitamins:

Folic acid, for instance, which is one of the 11 nutrients, helps repair damaged genes, which slows the aging process.

In cardiovascular disease taking B vitamins slowed the thickening of blood vessel walls.

Since the 1940’s B-complex vitamins have been known as anti-stress nutrients.

They improve overall mood and perception. B6 is needed to make serotonin, a neurotransmitter with antidepressant benefits.

B vitamins also play a role in maintaining normal blood sugar levels.

Are you getting enough B vitamins?

Foods high in vitamin B are extremely varied because the vitamin is a complex.

This means there are several distinct vitamins that can be called vitamin B. These are typically referred to by number (B12, B6).

Foods high in vitamin B are necessary for a healthy metabolism, healthy skin, muscle function, nervous system function and cell production.

Here are some ideas on where to get B vitamins in your food.

Vitamin B12

Foods high in vitamin B12 come from animal products, such as fish, poultry, milk, eggs and meat. Fortified foods, such as cereals, may also contain large amounts of vitamin B12.

Vitamin B6

Many different foods are high in vitamin B6, including beans, poultry, meat, fish and even some vegetables and fruits. Potatoes, bananas, spinach, and avocado are all high in vitamin B6.

Vitamin B1

Vitamin B1 or thiamine, can be found in many different foods in relatively low concentrations, with yeast and pork having the highest concentrations. Other foods high in vitamin B1 include oatmeal, brown rice, flax, kale, oranges, liver and eggs.

Vitamin B5

Vitamin B5, also known as pantothenic acid, is found in a variety of foods, with the highest concentrations found in mushrooms and cauliflower. Other foods high in vitamin B5 include broccoli, turnip greens, tomato, sunflower seeds, yogurt, squash and eggs.

Vitamin B2

Riboflavin, or vitamin B2, can be found abundantly in mushrooms, liver, and spinach. Other good sources of vitamin B2 include asparagus, romaine lettuce, chard, broccoli, greens, eggs, yogurt and milk.
So remember to get your B’s now that you know your ABC’s!