Lacking energy can be frustrating for all of us. Luckily, researches have shown that B-vitamins provide the body with the crucial energy that a person needs to get through the day. There are a group of 8 different B-vitamins that all play into converting food into glucose which is used as an energy source. They are commonly referred to as the “B-complex vitamins” which also help the body use fats and proteins. All B-vitamins are water-soluble, which means the body does not store them so it is important that we are consistently providing our bodies with foods that contain them. Learn why these are some of the most important vitamins a person can ingest.
Thiamine (B1) was the first of the B-vitamins that was discovered by scientists. It is used in all the tissues throughout the body and in the brain as well. One of its main functions is to create adenosine triphosphate (ATP) which is used to transport energy from cell to cell. Thiamine can be found in pork, poultry, peas, nuts, dried beans, soybeans, whole grain cereals, lentils, legumes, bread, rice, and yeast. Many whole grain products, such as cereals, breads, rice, and pasta, are fortified with thiamine. Although thiamine deficiency is uncommon, it can have severe health effects on the physical and mental state of your body.
This vitamin falls under the class of micronutrients, which means the body needs very little amounts. It is found in a wide variety of foods such as meat, bananas, beans, peanut butter, vegetables, salmon, tuna fish and fortified breakfast cereals. B6 plays a key role in the production of energy. Even though B6 does not directly create energy for the body, it is essential to the metabolism of hemoglobin, which transport oxygen through the blood. Oxygen is needed to complete the metabolism of ATP.
Biotin (B7) is a vitamin that is is best known for helping your skin, hair and nails. Biotin is a part of the enzymes that help take fat, carbohydrate and protein and turn it into a usable form in the body. This vitamin can be found in foods like eggs, cereal, peanuts, whole grain breads and things of this sort to give the body the proper amount of biotin.
Folic acid (B9)
Folic acid (B9) is the synthetic form of B9 which is found in supplements and fortified foods that we eat. It plays a crucial role in brain function and can have a big impact on mental and emotional health. It also helps develops our DNA and RNA, our genes, so it is very important in infants because their cells are rapidly growing at this time. Folic acid teams up with B12 to help produce red blood cells and use iron efficiently throughout our body. It is pretty common to have low levels of B9 in our systems and this can cause low energy, poor growth, forgetfulness, irritability, and loss of appetite. The proper amounts of B9 can be very important to a human as it helps fight against birth defects, heart disease, age-related hearing loss, depression and many different types of cancer. If you are looking at ways to boost your level of B9 you can eat foods such as: dark leafy greens, asparagus, turnips, beets, brussel sprouts, beans, salmon, orange juice, avocado and milk.
B12, also known as cobalamin, does its job by taking the food you eat and converting it into glucose which provides you with energy. Aside from supplying your body with energy, B12 also produces elements of DNA and red blood cells, regenerates bone marrow and the lining of the gastrointestinal and respiratory tracts maintaining the health of the nervous system. Vitamin B12 is found naturally in foods that come from animals, including meat, fish, eggs, and dairy products. It also may be found in some fortified cereals and nutritional yeast. There is a certain amount of B12 that is recommended for each person based on their age.