Reap the Health Benefits of B Vitamins Good nutrition is tied to good health, as well as to the prevention and treatment of many conditions. Getting the recommended amounts of vitamins each day is an important part of the nutrition equation, and B vitamins are essential for preventive care.
Take vitamin B12, for example. According to the Mayo Clinicvitamin B12, a water-soluble vitamin, plays antibacterial spray significant role in nerve function, the formation of red blood cells, and the production of DNA.
While most people get plenty of vitamin B12 benefits in a varied, balanced diet, if you are on a vegan or vegetarian diet, you are at risk for vitamin B12 deficiency. Also, elderly adults and people with GI disorders lack adequate B Signs of vitamin B12 deficiency include: Anemia Confusion Dementia Depression Difficulty maintaining balance Fatigue Intestinal problems Mood disturbances Muscle weakness Numbness and tingling in the hands and feet Poor memory Soreness of the mouth or tongue Vitamin B6 pyridoxine is vital for normal brain development and for keeping the immune system and nervous system working properly.
Most people who eat poultry, fish, potatoes, chickpeas, and bananas have enough vitamin B6. But certain illnesses, such as kidney disease and malabsorption syndromes, can lead to vitamin B6 deficiency.
Lack of B6 can result in a reduction of red blood cells, which take oxygen to tissues throughout the body. People with vitamin B6 deficiency may experience symptoms such as: Folate vitamin B9 is in the forefront of mood management. Findings show that many people with depression have lower levels of folate in the blood. Folate is found in green leafy vegetables, beans, peas, peanuts, and other legumes, and citrus fruits.
Additionally, folic acid the synthetic form of folate in supplements and fortified food is essential during early pregnancy to prevent serious birth defects of the brain and spine such as spina bifida.
Taking a prenatal vitamin with folic acid three months before conception and eating folic-acid fortified foods can help women get plenty of this essential B vitamin. Your doctor can determine if you are deficient in one of the B vitamins and may prescribe a vitamin B complex supplement. Read on to learn about the daily doses of different B vitamins you need, natural sources to include in your diet, and the health benefits you can expect to reap. B Vitamins Are Tied to Lower Stroke Risk In addition to their role in metabolism and in maintaining healthy skin and hair, B vitamins have been linked to a lower incidence of stroke, a condition in which a blood clot blocks blood flow to the brain, or a blood vessel bursts in the brain, vitamins and food to benefit period.
But before you begin taking vitamin B complex or any B vitamin supplement, be sure to talk to your healthcare provider. For men age 14 and older, 1. Vitamin B1 plays a major role in metabolizing food into energy. B1 is found in whole-grain cereals, yeast, beans, nuts, and meats. Too little vitamin B1 causes beriberia disease affecting the heart, digestive system, and the nervous system. Beriberi is found in patients who are malnourished, and in those who are heavy drinkers of alcohol. People who consume large amounts of alcohol should take a vitamin B complex supplement to be sure they get enough B1.
Also, taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins. For this reason, you may want to take a B-complex vitamin, which includes all the B vitamins, vitamins and food to benefit period. Riboflavin Vitamin B2 Boosts the Immune System A diet rich in vitamin B2, also known as riboflavin, is needed to avoid riboflavin deficiency.
Recommended daily allowances of B2 are 1. Pregnant women need 1. You can get this B vitamin from natural sources such as nuts, green vegetables, meat, and dairy products. Riboflavin helps your body break down and use the carbohydrates, fats, and proteins in your diet and helps metabolize food into energy. This type of B testicular cancer and hot flashes also functions to keep your skin, the lining of vitamins and food to benefit period gut, and your blood cells healthy.
Vitamin B3 Niacin Vitamins and food to benefit period Down Food Into Energy We need vitamin B3, also called nicotinic acid or niacin, in our diets every day to break down food we eat into energy we can use. Females who are 14 and older need 14 mg a day; males in this age group need 16 mg daily. Legumes, nuts, enriched breads, dairy, fish, and lean meats are all good sources of this type of vitamin B.
Pellagra can also result when the body is not able to absorb enough niacin because of alcoholism. In addition, whole-grain vitamins and food to benefit periodpotatoes, dairy, and organ meats are good sources. Pregnant or breast-feeding teens and women need even more vitamin B6 vitamins and food to benefit period — about 2 mg. You can find vitamin B6 in the following foods: There is intriguing research that B6 may help reduce the risk of heart diseasebut this benefit has not yet been definitely established.
Although deficiency in this vitamin is rare in the United States, it can lead to muscle weakness, depressionirritability, short term memory loss, nervousness, and difficulty concentrating. Pregnant or breastfeeding teens and women need more: Natural sources rich in vitamin Tick bites and allergies associated are dairy products, vitamins and food to benefit period, meat, and — in particular — beef liver and clams.
This type of vitamin B can also be found in fortified items like breakfast cereals and nutritional yeast. Vitamin B12 is essential for building blood cells and maintaining healthy nerve cells in the body. As many as 15 percent of people in the United States have a vitamin B12 deficiency, which can lead to anemia. Deficiency is also damaging to the nervous system and can cause sinemet and amitriptyline, confusion, and dementia.
Naturally occurring folate is found in many sources, vitamins and food to benefit period, including dark-green leafy vegetables, asparagus, brussels sprouts, oranges, nuts, beans, and peas. In addition, folic acid is added to many fortified foods such as cereals and breads. Getting enough folate prevents neural tube brain and spine birth defects in babies and promotes healthy growth.
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