The Health Benefits of B Vitamins and Folic Acid
Did you know that there are eight B vitamins? Wow! And every one of them is needed by your body to stay healthy. Clearly, it can be a lot to keep track of, but luckily, you usually find all B vitamins in the same food products, although certain products might have more of a particular B vitamin than others. B vitamins enhance your body's natural enzymes and are essential for your body's lifelong health. When people don't get the vitamins they need, they may begin to notice certain health problems begin to creep in. And we definitely don’t want that!
But luckily, at UCARI we’re here to help you every step of the way on your wellness journey! We offer a simple bioresonance test that analyzes a sample of your hair to determine whether or not you are currently suffering from a nutritional imbalance. It's a non-invasive test that only requires a few strands of hair to look for any kind of nutritional imbalance in the body without bothering with long waits in the doctor's office or needle pricks in the lab.
However, before you start testing for those B vitamin imbalances, it is important to know more about the nutrients and how to include them in your healthy diet.
What Are B Vitamins?
B vitamins help your body produce red blood cells. Except for B12, none of the B vitamins are found naturally in the body, so you have to consume them from your food to keep your body going. As mentioned above, all of the different B vitamins are usually found in the same food products, so they are easy to incorporate into your diet all at once. You can find B vitamins in:
- Meat
- Dairy
- Eggs
- Legumes
- Grains
When you add these foods to your diet, you will notice that you feel healthier and happier. Isn’t that everyone’s goal? So, to help you out we’ve listed the B vitamins below, so you can learn more about why they are so crucial for your body and your quest for lifelong wellness. Let's dive into the different B Vitamins and understand what each one brings to the table.
B1 Thiamin
Help a liver out! Your liver craves thiamin every day because you can only store a small amount after consumption. That means you need to replenish it frequently. The best foods to eat for extra B1 vitamins are:
- Salmon
- Liver
- Milk
- Beef
- Clams
- Muscles
- Kidney beans
- Green peas
- Pork
- Fortified cereals
B2 Riboflavin
Let’s hear it for B2! This vitamin promotes your energy levels and helps your body break down fats. You don't have to worry about having too much B2 because your body processes it quickly and gets rid of the waste when you visit the restroom. The best foods to eat for extra B2 vitamins are:
- Trout
- Salmon
- Fortified cereals
- Eggs
- Liver
- Milk
- Lentils
- Chicken breast
B3 Niacin
We bet you’ve heard of Niacin! Vitamin B3 supports antioxidants in the quest to keep your gut healthy and to create fatty tissues. Want more good news? Cholesterol levels are kept regular by Niacin, and it also helps your body heal from injuries. The best foods to eat for extra B3 vitamins are:
- Red meat
- Nuts
- Seeds
- Legumes
- Bananas
- Fish
- Brown rice
B5 Pantothenic Acid
Never heard of this one? No worries! Pantothenic acid helps your body build and break down fatty acids and regulate your metabolism which is a great thing! The best foods to eat for extra B5 vitamins are:
- Beef
- Avocado
- Mushrooms
- Yogurt
- Potatoes
- Eggs
- Oatmeal
- Brown rice
- Broccoli
- Milk
- Nuts
B6 Pyridoxine
Hello B6! Vitamin B6 is a more commonly known vitamin that keeps your immune system performing optimally while also supporting cognitive health, heart health, and breaking down proteins. The best foods to eat for extra B6 vitamins are:
- Salmon
- Poultry
- Chickpeas
- Fortified cereals
- Tuna
B7 Biotin
Women usually love Biotin, and for good reason! Biotin gives your body the capability to break down all different kinds of foods like carbohydrates, proteins, and fats, so your body can absorb them from the food you eat. It’s also usually associated with hair, skin, and nail health. Yes, please! The best foods to eat for extra B7 vitamins are:
- Avocados
- Pork
- Seeds
- Nuts
- Salmon
- Sweet potatoes
B9 Folate/Folic Acid
People usually associate Folic Acid with babies! Folate is one of the best known B vitamins because of the existence of folic acid, a human-made form of the vitamin. Pregnant women are encouraged to take folic acid as one of their prenatal vitamins because of the key role B9 plays in developing a fetus. However, pregnant women aren't the only ones who need B9 – we all do! The best foods to eat for extra B9 vitamins are:
- Sunflower seeds
- Peanuts
- Beans
- Liver
- Romaine lettuce
- Brussel sprouts
- Spinach
- Whole grains
- Eggs
B12 Cobalamin
And that brings us to the ever-popular B12! Cobalamin helps with cognitive health and maintains good nerve function. It also helps with the production of red blood cells, so all of your organs can get the oxygen they need to thrive. The best foods to eat for extra B12 vitamins are:
- Poultry
- Milk
- Yogurt
- Red meat
- Eggs
- Liver
- Fish
- Shellfish
Identifying B Vitamin Deficiencies
Depending on which B vitamins you might be deficient in, the symptoms can vary widely. Some deficiencies might show up as a skin rash, and others may leave you feeling fatigued. However, some people are pre-disposed to developing vitamin B deficiencies. Crohn's disease, HIV, celiac disease, pregnancy, old age, and alcoholism all make an individual more vulnerable to vitamin B deficiencies. So, if you suffer from any of those diseases, you should be extra careful to include foods rich in vitamin B in your daily diet.
Symptoms of B vitamin deficiencies might include:
- Weight loss
- Frequent headaches
- Fatigue
- Mouth sores
- Brittle hair and fingernails
For people noticing any or all of those symptoms, you should always talk to your doctor to ensure that you aren't suffering from another underlying medical issue. Your doctor may recommend taking supplements if your B vitamin levels are too low. Some supplements just give you more of one specific B vitamin, and others, called complex vitamin B supplements, include all of them. Always check with your doctor before adding any nutritional supplements to your diet to ensure they are complementary to your wellness routine.
Still worried about your diet's current nutrition? We’ve got your covered! Our UCARI test kit can help identify over 80 different nutritional imbalances. We want to help you discover what’s going on inside your body at all times. Knowing that there is a nutritional imbalance, however slight, is the first step towards correcting that imbalance and living a longer, happier, healthier life! Take control of your wellness today…with UCARI!