Why is vitamin B important?
Do
you ever wonder why doctors always tell you to eat a balanced diet? Say
you love pineapple chicken, for example. Pineapples and chicken are
both good for you, right? So why can’t you just live off pineapple
chicken?
The reason is that the building blocks for good health
come from a variety of foods, even if they are from the same family of
nutrients. Such is the case with vitamin B, a key player in maintaining
cell health and keeping you energized.
Not all types of vitamin B
do the same thing. Additionally, the different types of vitamin B all
come from different types of foods. Vitamin B-12, for example, is found
primarily in meat and dairy products. B-7 and B-9 (and, to some degree,
B-1 and B-2) are found in fruits and vegetables.
Deficiencies of
any of these can lead to health problems. Sometimes a doctor will
prescribe a supplement when they think you’re not getting enough vitamin
B.
Certain groups, such as older adults and pregnant women, need larger amounts of some types of vitamin B. Certain conditions, such as Crohn’s disease, Celiac disease, HIV, and misuse of alcohol can result in poor absorption of vitamin B.
Symptoms of a deficiency depend on what type of vitamin B you lack. They can range from fatigue and confusion to anemia or a compromised immune system. Skin rashes also can occur.
Here’s a rundown of the most common types of vitamin B: what they do, which foods contain them, and why you need them.
Vitamin B-12
Vitamin B-12
What it does: Vitamin B-12 (cobalamin) helps regulate the nervous system. It also plays a role in growth and red blood cell formation.
Which foods contain it: Vitamin B-12 is found primarily in meat and dairy products, so anyone on a strict vegan diet is at risk for deficiency. The only other dietary sources of B-12 are fortified foods.
Some of the best sources of vitamin B-12 include:
What happens if you don’t get enough: Vitamin B-12 deficiencies can lead to anemia and confusion in older adults.
Psychological conditions such as dementia, paranoia, depression, and behavioral changes can result from a vitamin B-12 deficiency. Neurological damage sometimes cannot be reversed.
A vitamin B-12 deficiency may cause the following symptoms:
Which foods contain it: Vitamin B-12 is found primarily in meat and dairy products, so anyone on a strict vegan diet is at risk for deficiency. The only other dietary sources of B-12 are fortified foods.
Some of the best sources of vitamin B-12 include:
- eggs
- cheese (one serving is the size of a domino)
- a glass of milk (1 cup)
- fish (a serving of any meat is the same size as a deck of cards)
- shellfish
- liver
- kidney
- red meat
What happens if you don’t get enough: Vitamin B-12 deficiencies can lead to anemia and confusion in older adults.
Psychological conditions such as dementia, paranoia, depression, and behavioral changes can result from a vitamin B-12 deficiency. Neurological damage sometimes cannot be reversed.
A vitamin B-12 deficiency may cause the following symptoms:
- tingling in the feet and hands
- extreme fatigue
- weakness
- irritability or depression
Vitamin B-6
Vitamin B-6
What it does: Vitamin B-6
(pyridoxine) helps the body turn food into energy. It can also help the
body fight infections. Pregnant and breastfeeding women need it to help
their babies’ brains develop normally.
Where you get it: B-6 can be found in:
Why you need it: Insufficient amounts of B-6 can result in anemia as well as skin disorders, such as a rash or cracks around the mouth. A lack of B-6 also can cause:
Where you get it: B-6 can be found in:
- chickpeas
- tuna
- salmon
- whole grains and cereals (a portion is the size of your fist)
- beef liver
- ground beef
- chicken breast
- watermelon (a serving of fruit is also no larger than a fist)
- potatoes
- spinach (a serving size is equivalent to a rounded handful)
Why you need it: Insufficient amounts of B-6 can result in anemia as well as skin disorders, such as a rash or cracks around the mouth. A lack of B-6 also can cause:
- depression
- confusion
- nausea
- anemia
- susceptibility to infections
- skin rashes (dermatitis)
Vitamins B-1 and B-2
Vitamins B-1 and B-2
What they do: Vitamin B-1 is also called thiamin, and Vitamin B-2
is also called riboflavin. These vitamins help convert food into
energy. Vitamin B-1 has neurological benefits, and vitamin B-2 helps
maintain proper eyesight.
Where you get them: Most people get thiamine from breakfast cereals and whole grains. Riboflavin can be found in:
Why you need them: Deficiencies in thiamine and riboflavin generally don’t pose a problem in the United States. This is due to the fact that many foods, such as milk and whole-grain cereals, are fortified with the vitamins. It can become an issue with people who misuse alcohol, however, presenting symptoms such as confusion and cracks along the sides of the mouth.
Where you get them: Most people get thiamine from breakfast cereals and whole grains. Riboflavin can be found in:
- whole grains
- milk
- eggs
- dark green vegetables
Why you need them: Deficiencies in thiamine and riboflavin generally don’t pose a problem in the United States. This is due to the fact that many foods, such as milk and whole-grain cereals, are fortified with the vitamins. It can become an issue with people who misuse alcohol, however, presenting symptoms such as confusion and cracks along the sides of the mouth.
Vitamin B-3
Vitamin B-3
What it does: Vitamin B-3 (niacin) also helps convert food into energy. It aids in proper digestion and healthy appetite as well.
Where you get it: Niacin is found in:
These Thai chicken tacos with peanut sauce are a great way to get niacin in your diet.
Where you get it: Niacin is found in:
- chicken
- fish
- liver
- red meat
- whole grains, such as wheat and barley
- peanuts
These Thai chicken tacos with peanut sauce are a great way to get niacin in your diet.
Vitamin B-9
Vitamin B-9
What it does:
Vitamin B-9 is also called folate or folic acid. Folate is found
naturally in foods. Folic acid is the synthetic form, often found in
fortified, processed foods. Like most B vitamins, B-9 fosters the growth
of red blood cells. It also reduces the risk of birth defects when
consumed by pregnant women.
Where you get it: Vitamin B-9 can be found in:
Why you need it: Without enough folate, a person can develop diarrhea or anemia. Pregnant women with a folate deficiency could give birth to babies with defects. Excessive supplemental folic acid during pregnancy, however, may also lead to neurological problems in the baby.
Where you get it: Vitamin B-9 can be found in:
- meats
- whole grains
- beets
- citrus fruits
- fish
- fortified cereals
- legumes
- green leafy vegetables
- liver and kidney
Why you need it: Without enough folate, a person can develop diarrhea or anemia. Pregnant women with a folate deficiency could give birth to babies with defects. Excessive supplemental folic acid during pregnancy, however, may also lead to neurological problems in the baby.
Preventing
deficiency
Preventing deficiency
To stay
healthy, most people don’t need to take a supplement in order to get
enough B vitamins. There are plenty of delicious foods available to get
all the nutrients you need naturally, as long as you maintain a complete
diet of meats, grains, fruits, and vegetables.
Sometimes
over-the-counter supplements are used to prevent deficiency. Vitamin
supplements should only be taken under advice of a doctor. If you are
pregnant or over the age of 50, you are more likely to need supplements.
Also,
supplementation is only a last resort if you cannot obtain B vitamins
through diet, or if you have certain health conditions that warrant
their use. The risk of overdose is lower than other nutrients because B
vitamins are water-soluble. However, supplements may still cause side
effects or long-term health effects or interact with medications you
take.
If you suspect you might be vitamin B-deficient, contact your doctor. They might order a physical exam as well as blood testing.
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