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B Vitamins Are Not Complex

We generally are aware of the importance of vitamin C, and calcium and in recent years are more educated about the need for Vitamin D, but most of us are probably a bit more vague about the family of B Vitamins. These vital nutrients help support adrenal function and maintain a healthy nervous system, as well as other body functions.

B1 (Thiamine)
B1 helps make new cells and support the immune system. It sis sometimes taken as a supplement to prevent memory loss, maintain a positive attitude and fight stress. The best way to get this in your diet is whole grains, peanuts, spinach, beans, kale. and wheat germ.

B2 (Riboflavin)
B2 helps fight free radicals in the body; those little buggers that damage our cells and age us. It is also needed for the proper development of skin and the lining of the digestive tract and red blood cell production. A diet containing almonds, milk, eggs, brussels sprouts, spinach and yogurt can help maintain necessary B2 levels, although alcoholics may need additional supplementation.

B3 (Niacin)
B3 is works to increase the HDL cholesterol in the body. It can be consumed in red meat, milk, eggs, beans and green vegetables.

B5 (Pantothenic Acid)
This nutrient breaks down fats and carbs for energy. It helps with the production of sex and stress related hormones. It helps promote healthy skin and perhaps reduce signs of aging such as skin spots. You can get B5 from avocados, yogurt, eggs, meat and legumes.

B6 (Pyridoxine)
Pyridoxine helps the body produce serotonin, melatonin, which help regulate sleep and norepinephrine, a stress hormone. It also helps regulate the amino acid homocysteine, which is associated with heart disease. There are studies being conducted that indicated it could help with inflammation for conditions like rheumatoid arthritis. It is found in chicken, turkey, tuna, salmon, sunflower seeds, cheese, brown rice, lentils and carrots.

B7 (Biotin)
This vitamin is often associated with healthy hair, skin and nails A deficiency can show up as thinning hair with loss of hair color, depression, exhaustion and tingling in the arms and legs. It is important during pregnancy for the normal growth of the baby. It can be found in barley, liver, yeast, pork, chicken, fish,potatoes, cauliflower, egg yolks and nuts.

B9 (Folate)
This is also known as folic acid, which is the synthetic form used in supplements and fortified foods like cereal and bread. This vitamin is important for women who are pregnant as it supports the growth of the baby and prevents neurological birth defects. You can get it from dark leafy greens, asparagus, beets, salmon, root vegetables, milk, bulgur wheat and beans.

B12 (Cobalamin)
This is the power house vitamin and one that people are probably the most familiar with. It is necessary for the proper function and development of the brain, nerves and red blood cells. It is used for dementia, paranoia, behavioral problems, tingling in hands and feet and pernicious anemia. It is only found in animal products such as fish, shellfish, dairy, eggs, beef and pork. It is important that vegetarians and vegan supplement their diet with B12.

The B vitamins are not complex at all. A well rounded diet is an easy way to obtain these vitamins for a healthy mind and body.