Ready for better health? You should ‘B’

Red Deer fitness trainer talks about the importance of Vitamin B

You know that it’s important to eat a balanced diet so you can get the recommended amounts of vitamins and minerals.

If you were to only eat fruits and vegetables, however, you’d miss out on the nutrients found in dairy, protein and grains. One of many vitamins essential for good health is Vitamin B. Interestingly, Vitamin B is actually eight different vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin).

You’ve got to eat a variety of foods to get enough of each B vitamin.

Feeling low in energy, depressed, or extra forgetful?

You may be low in one of the B vitamins. Most of the B vitamins take the carbohydrates, fats and proteins you eat and convert them into usable energy. They’re also used to make red blood cells. Here are other benefits offered by each B vitamin and the foods you can find them in.

B1 (Thiamine) – more commonly known as thiamine, Vitamin B1 helps keep your nervous system functioning properly. A thiamine deficiency can lead to beriberi, a disease that harms your digestive system, nervous system and heart. Someone with beriberi may have trouble walking, numbness in the extremities, paralysis and heart failure.

You can get thiamine from beef, liver, pork, nuts and eggs. Breakfast cereals and whole grain breads are typically fortified with thiamine.

B2 (Riboflavin) – riboflavin is used by your body to promote healthy eyes, immune system, muscles and blood cells. A deficiency may lead to migraines, cataracts, or acne. Thankfully, it’s easy to find. Riboflavin is found in green veggies, meat, nuts, eggs, whole-grains, dairy and fortified cereals.

B3 (Niacin) – you need niacin to maintain a healthy appetite and digestive system. Without it you may experience nausea, cramping and mental confusion. Get your daily dose of niacin by eating fish, liver, chicken, whole grains, peanuts, dairy and legumes.

B5 (Pantothenic Acid) – pantothenic acid is essential for proper growth and hormone production. Good sources of Vitamin B5 include cabbage, broccoli, kale, avocado, potatoes, liver and dairy.

B6 (Pyridoxine) – in addition to converting food to energy, Vitamin B6 helps prevent anemia, depression, nausea, skin rashes and infections. It also works to keep your brain, skin, immune system and nerves healthy. You can find pyridoxine in beans, veggies, meat, liver, eggs, fish and whole grains.

B7 (Biotin) – Vitamin B7 is often referred to as Vitamin H due to the benefits it offers your hair and nails. Biotin is also used by your body to care for your skin, digestive system and nerves. Get your recommended daily amounts of biotin in foods such as cauliflower, carrots, salmon, eggs, nuts, dairy, liver, and whole grains.

B9 (Folic Acid) – pregnant women need to take special care to make sure they’re eating enough folic acid. Without adequate amounts of this vitamin, babies are at risk for birth defects. A deficiency in other folks can lead to anemia or diarrhea. Folic acid is found in foods such as meat, liver, fish, beets, whole grains, legumes and green vegetables.

B12 (Cobalamin) – Vitamin B12 is essential for a healthy nervous system. Without enough of this vitamin you may experience anemia, confusion, dementia, irritability, depression, fatigue, constipation or behavioural problems.

To get Vitamin B12, include plenty of eggs, cheese, milk, fish, liver or red meat in your diet.

Do you need to supplement? Most people don’t require a supplement to get enough of the B vitamins if they have a balanced diet but it doesn’t hurt to supplement if you had a look at the list above and seen that you are low on a couple.

You can supplement with individual Vitamin B’s or you can get a complex/blend. If anyone needs a supplement though right off the bat it would be pregnant women, vegans and seniors. Make sure to ask your doctor if it’s right for you. Good luck with your B’s!

Jack Wheeler is a personal trainer and owner of 360 Fitness in Red Deer.

Just Posted

Klaus trial continues with cross-examination of undercover officers

The Castor-area triple homicide trial continued on Friday

Red Deer RCMP make high volume of arrests

Numerous suspects arrested in relation to property crime offences

Red Deer RCMP arrest two with multiple stolen IDs

Men had allegedly had stolen information from 15 people

Christmas Wish Breakfast helping those in need

Event takes place in Red Deer on Sunday

Temporary road closure near Riverside Drive

Red Deer road closed for water service

WATCH: Red Deer RCMP give back

United Way of Central Alberta hold inaugural McDonalds United Way Day

Dead boy’s father posts Facebook response after Appeal Court upholds conviction

David, Collet Stephan were found guilty in their son Ezekiel’s 2012 death from bacterial meningitis

Bank of Canada cautious of future rate hikes

The Bank of Canada remains cautious on future rate hikes due to low- inflation risk

London theatre received allegations against Kevin Spacey

The theatre said Thursday the 20 allegations deal with incidents between 1995 and 2013.

Da Vinci’s Christ painting sells for record $450M

The painting, “Salvator Mundi,” Latin for “Savior of the World,” is one a few paintings by Leonardo known to exist

Loblaws closing 22 stores, launching home delivery ahead of ‘difficult year’

“We are excited about our future. But…we expect 2018 will be a difficult year,” said Galen G. Weston, Loblaw CEO.

Walk of Fame bash celebrates David Suzuki, Donovan Bailey, Anna Paquin

Suzuki says he’ll be thinking of his late parents as he accepts the honour

Trudeau to personally unveil Liberals’ peacekeeping plan

This marks Canada’s first tangible step back into peacekeeping

Blake Shelton named Sexiest Man Alive 2017

“I think to describe myself as a child, one word comes to mind. And that’s fat.”

Most Read