We’ve heard about B vitamins and how vital they are for making sure the body's cells are functioning properly, but did you know there were a total of 8 B vitamins?
All in all, they help the body convert food into energy, create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues.
Research shows that B vitamins can significantly benefit mood and reduce the physiological response to stress. Here we will dive into three significant B vitamins that play a vital role in overall body function, health and wellbeing, and that are present in a well balanced diet.
Vitamin B6 is important for normal brain development and keeping the nervous system and immune system healthy. Food sources of vitamin B6 include poultry, fish, potatoes, chickpeas and bananas.
Vitamin B6 deficiency is associated with microcytic anaemia, electroencephalographic abnormalities, dermatitis with cheilosis (scaling on the lips and cracks at the corners of the mouth) and glossitis (swollen tongue), depression and confusion, and weakened immune function.
Vitamin B9 (Folate)
Vitamin B9, which is more commonly known as Folate, helps to form DNA and RNA and is involved in protein metabolism. It’s especially important for healthy growth and development during pregnancy. Vitamin B9 helps your body make healthy new cells, supporting many of its functions, and may help prevent health issues from developing.
However, it can be difficult to receive adequate amounts of vitamin B9. It is important to get it from a variety of sources. These include dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli), beans, peanuts, sunflower seeds, fresh fruits, whole grains, liver, seafood, eggs and fortified foods.
Vitamin B12 is a member of the water-soluble B-vitamin family and therefore is an essential nutrient that must be acquired from the diet. It helps with red blood cell formation and anaemia prevention, may prevent major birth defects, may support bone health and prevent osteoporosis and many more.
Vitamin B-12 is found naturally only in animal source foods such as dairy products, meat, eggs, fish, and shellfish. You can find this vitamin in our Cottage Pie, Spinach and Ricotta Gnocchi, Baked Salmon with Brown Rice and many more.