Are You Getting Enough Vitamin B?

Vitamins are chemical compounds the body cannot make itself and that must therefore be supplied. Besides fat, carbohydrates, proteins (amino acids), minerals and trace elements, we must ingest these with our foods or with supplements.

Vitamin B complex comprises a number of vitamins that exist as a family. They should not be taken individually. In this modern era, millions of people suffer from a deficiency of vitamin B for several reasons, chief among which are: stress, processed foods in the diet, toxins, refined sugar, drugs, cooking, malnutrition.

Deficiency of vitamin B leads to anemia and neurological disorders; deficiency in children can cause profound damage, much of which is reversible.

A normal level of serum vitamin B does not guarantee adequacy, methylmalonic acid concentrations (either serum or urine) are a much more reliable metabolic measure of vitamin B metabolism. People following a pure vegetarian (vegan) diet are at high risk (>50%) for metabolicvitamin B deficiency.

Vitamin B is found in all animal products (liver, muscle flesh, eggs, and dairy products are sources, in order from richest to poorest sources).

Plant foods contain little if any active vitamin B; produce grown in soil fertilized with cow dung may contain more B than commercially grown produce.Other good B vitamin sources are: baked potato, banana, spinach, soybeans, wheat germ, cantaloupe, tuna in water, navy beans, bok choy, avocado, sunflower seeds, chicken breast, turnip greens etc.

Probiotic supplements are not a sufficient source of vitamin B; some products work better than others. A deficiency of vitamins B can increase your risk of heart disease. They help keep a substance called homocysteine in check by breaking it down. If the homocysteine levels go too high, your blood may clot easier which increases the likelihood of a heart attack or stroke.

There are many ways to getting enough B vitamins: eat a variety of fresh fruits and veggies, choose dark green leafy types, not pale green ones, eat whole grains like brown rice, whole wheat pasta, whole grain cereals, oatmeal and barley instead of those with refined white flour, eat beans (or split peas) every day.

Benefits and deficiencies of Vitamins

Vitamins are compounds found in food, which help us to be fit and healthy. These organic compounds help in the functioning of the various metabolic systems of our body. Vitamins are found naturally in the various foods, which we consume and we can also obtain vitamins in the form of vitamin supplements. Vitamins also help to protect our body from diseases and infections. Vitamins are also essential for the formation of various enzymes and hormones of the body which control the metabolic activities such as digestion, circulation excretion etc. There are about eleven types of vitamins, which are essential for the human body. Vitamin A is essential for the proper functioning of our eye and it also acts as an anti oxidant preventing certain oxidizing chemical reactions, which cause harm to our body. Vitamin A can be obtained from green leafy vegetables, broccoli, carrot, sweet potatoes, pumpkin, papaya etc. The B group vitamins include thiamin, riboflavin, niacin, folic acid, cyanocobalamin and biotin. These are essential for the proper functioning of our nervous system and for the conversion of food in to energy by the body. It is also essential for the proper functioning of various metabolic activities of our body. Vitamin B is available from whole grains, beans, fish, lean meat, fruits and vegetables, dry fruits, nuts, milk, egg, soy beans, etc. Vitamin B-12 can be obtained only from animal sources such as liver, egg, meat, cheeses etc. B group vitamins are essential for the amino acid metabolism, nitrogen metabolism, and for the healthy skin. Vitamin C can be obtained from citrus fruits such as lemon, sweet lime, oranges, grapes, grapefruit etc. Vitamin C is essential for the prevention of diseases and infection. It also helps in the absorption of iron. Vitamin D can be obtained from sunlight. It is essential for the bones and teeth. It is also needed for the growth of our body. Vitamin E is an essential antioxidant. It can be obtained from whole grains, asparagus, wheat germ, corn, green leafy vegetables and seeds.

If you do not take a proper nutritious diet then you may suffer from vitamin deficiency health problems. Lack of Vitamin A can cause problems related to eyesight such as night blindness. Insufficient Vitamin B can cause diseases like Beriberi, Anemia, poor resistance to diseases, etc. Lack of Vitamin C causes gum bleeding, weakness, loss of appetite, tiredness etc. Insufficient vitamin D causes deformation of bones and teeth. Deficiency of vitamins in food leads to poor health. An effective way of filling the nutritional gaps due to poor eating habits is the use of vitamin supplements. These vitamin supplements can help us to boost our immune system and to build up stamina.

It is always better to take vitamins as a whole from food sources rather than synthetic vitamins. Taking synthetic vitamins is more like taking half vitamin and our body treats natural and synthetic vitamin differently. It is very essential to provide our body with natural nutrients for protecting various organs and body functions. Our body needs whole vitamins, which are found naturally in the foods such as grains, vegetables and fruits rather than vitamin supplements. Our body utilizes the natural vitamin more efficiently than the synthetic vitamin.