An Introduction to Vitamin B

There are three B vitamins. Each has their own purpose in our bodies and each can be discovered in different foods. It is important to get the right amount of vitamins in your diet for optimal health. Vitamins benefit our bodies by helping it run smoothly and keeping us from getting certain ailments.

Vitamin B-6 helps our bodies make non-essential amino acids, or proteins. It also helps the body to produce insulin, hemoglobin and antibodies. It is important to brain function and has been said to help with diabetes and even depression. Too little B-6 can lead to depression and nausea. This is the most important B vitamin when it comes to maintaining our immune systems. The recommended dosage is 3mg to 5mg a day. Foods that are rich in vitamin B-6 include wheat bran, sunflower seeds, garbanzo beans, lean ground beef, fish, raisins, lima beans, green peppers, eggs, brown rice, walnuts, cashews, avocados and potatoes.

Folic acid, also known as vitamin B-9, is essential in the making of new cells. It is used in the synthesis of RNA and DNA. Get lots of folic acid to help fight cancer, heart disease and to help prevent birth defects in the fetus. Too much folic acid can cause kidney damage. The recommended dosage is 400mcg a day, and this is especially important for women who are pregnant or trying to get pregnant. Foods that are rich in folic acid include spinach, kale, chard, broccoli, brussels sprouts, asparagus, cauliflower, cantaloupe, honeydew melon, lentils, pinto beans, navy beans, beef, chicken, tuna, wheat germ, mushrooms, strawberries, oranges, peanuts and bananas.

Vitamin B-12 works with folic acid to make red blood cells. It helps the body use fatty acids. A deficiency in vitamin B-12 can lead to anemia, fatigue and nerve damage. This vitamin is only found naturally in animal-based foods. A deficiency in vitamin B-12 can lead to confusion, fatigue, numbness, tinnitus and even loss of hearing. The recommended dosage is 10mcg to 12mcg a day. Foods that are rich in vitamin B-12 include lean beef, veal, fish, chicken, eggs, ham, milk, pork, clams, crab, mussels, oysters and turkey.

Sources:

The Complete Book of Vitamin Cures. 1998. Prevention Health Books.

Healing With Vitamins. 2008. Rodale Health Books.