There’s no doubt, vitamins are an important part of our daily diet. Vitamin B is an essential vitamin chalk full of complexes of itself. According to Medline Plus there are several vitamin B’s: B-1, B-2, B-5, B-6, B-7, B-9, B-12 and folic acid. The foods that contain these vitamins are important in one’s overall health.
For those who want to make sure they’re receiving the correct amount of vitamin B in their diet, supplements or vitamins are useful. Before starting any new supplement it’s important to do your research and/or talk with your doctor.
According to Medline Plus, vitamin B has some very important uses. The vitamins help to form red blood cells, which is important for overall body function. They also help to produce energy from the food you eat.
There are different daily requirements for vitamin B based on sex and age. This information, provided by the U.S. Department of Agriculture, gives the following information on vitamin B6 and vitamin B12:
- Ages 1-3 - 0.4 mg/d (B6) and 0.7 mg/d (B12)
- Ages 4-8 - 0.5 mg/d (B6) and 1.0 mg/d (B12)
- Males 9-13 - 0.8 mg/d (B6) and 1.5 mg/d (B12)
- Males 14-18 - 1.1 mg/d (B6) and 2.0 mg/d (B12)
- Males 19-70+ - 1.1 mg/d (B6) and 2.0 mg/d (B12)
- Females 9-13 0.8 mg/d (B6) and 1.5 mg/d (B12)
- Females 14-18 - 1.0 mg/d (B6) and 2.0 mg/d (B12)
- Females 19-50 - 1.1 mg/d (B6) and 2.0 mg/d (B12)
- Females 51-70+ - 1.3 mg/d (B6) and 2.0 mg/d (B12)
- Pregnant females 14-18 - 1.6 mg/d (B6) and 2.2 mg/d (B12)
- Pregnant females 19-50 - 1.6 mg/d (B6) and 2.2 mg/d (B12)
- Lactating females 14-18 - 1.7 mg/d (B6) and 2.4 mg/d (B12)
- Lactating females 19-50 - 1.7 mg/d (B6) and 2.4 mg/d (B12)
What are the different types of foods that contain vitamin B?
Clams, oysters and mussels are great sources of vitamin B12. With a three ounce serving of any of these seafood delicacies you can get more than enough of your daily Recommended Daily/Dietary Allowance (RDA). One serving can equal up to 1400% of RDA giving you the boost of B12 that you need.
Bran is another excellent source of B6 vitamins. Either wheat bran or unrefined rice have the most vitamin B6. Some other foods that contain vitamin B6 are brown rice and whole wheat bread.
The bran with the most B6 per 100g serving is rice bran. Rice brain contains an amazing 240% of the RDA for B6.
All those meat lovers out there can rejoice, because beef contains high amounts of B12 vitamins. The amount of vitamin B12 depends on the cut however.
The leaner, trimmed cuts of beef tend to have more vitamin B12 than ribs (58% RDA), rib-eye (60% RDA) or sirloin (62% RDA). Lean chuck (trimmed of fat) has the highest amount of B12 per serving at 103% RDA.
Why is vitamin B important?
Being that B vitamins have so many uses and benefits, they tend to overlap each other in their various physiological functions. By doing this they participate as coenzymes in cellular processes.
While vitamin B is very important in growth, development and metabolic functions the nervous system, digestive system and red blood cells depend on B vitamins as well. Vitamin B12 plays an important role in the formation of red blood cells and also helps to uphold the central nervous system. The brain also depends on three different forms of vitamin B to synthesize serotonin.
B vitamins are very important in metabolism. B vitamins help a child to properly metabolize digestive products, which in turn helps them grown and develop properly. The immune system also benefits from B vitamins. Vitamin B6 helps the immune system create antibodies.
What happens when your body is deficient of B vitamins?
While it’s important to have vitamin B in your diet, deficiencies are not that uncommon. Women especially show signs of vitamin B deficiencies.
Deficiencies can cause moderate to severe health issues making it important to incorporate the vitamins. Fatigue is a moderate health issue while a more serious one can be damage to the nervous system.
Getting a wide variety of B vitamins is important for one’s overall well being. Along with a vitamin rich diet of healthy foods, you need to keep your body in shape!
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