The Importance of B Vitamins
The B vitamins form a vitamin complex, which is made up of several different nutrients. Each of these, from Thiamine, or B-1, to Folic acid, or B-12, serves its own function within the body. Together, the B-complex which consists of Thiamin, Riboflavin, Pyridoxine, Cobalamin, Niacin, Pantothemic Acid, Folic Acid, Biotin and Paba, makes up a group of essential nutrients that aid cell growth, fight aging, depression and fatigue, and keep the mind and body healthy.
Without B vitamins, red blood cell growth, the function of the heart and nervous system, and even food digestion would not be possible. Thiamine, for instance, aids in the digestion of carbohydrates while Riboflavin helps the body metabolize carbohydrates, fats, and proteins. Paba aids in the production of folic acid, and folic acid metabolizes amino acids which is necessary for growth and reproduction of all body cells.
Each of these vitamins directly effect mood as well. When a person becomes deficient in folic acid, stress and restlessness may set in. If he or she is missing B-6 or B-2, Pyridoxine or Riboflavin, he or she may feel nervous or sluggish. A deficiency in any one of the remaining B vitamins will cause moderate to severe depression. Premature aging, cancer, and eczema are also the results of vitamin B deficiencies.
During a body detox diet, the B vitamins should be considered your best friends. They are antioxidants, and one, Niacin, can literally flush toxins out through your skin only a few minutes after it is ingested. When it comes to healing and rebuilding tissue, the B vitamins are absolutely essential.
Metabolism, bowel movements, and cell renewal become easier and healthier when your body is given sufficient B vitamins. A deficiency in Thiamine is very common since it is easily cooked out of vegetables, and this deficiency can cause constipation. When the body is healthy and has enough of the vitamins it needs, constipation is not a problem.
The hardest thing about the B vitamins, is getting enough of them from appropriate sources. All the vitamins that make up the B-complex can be found in vegan sources except one, vitamin B12, which can be found only in meat, dairy, or egg sources or as a supplement. For the rest of them, the list includes grains, like flax, broccoli, kale, and other leafy greens. Nuts and seeds, especially almonds, are also great sources of B complex vitamins. Mushrooms, potatoes, lentils, and beans, too, fall among foods that boast B vitamins. And if you are among those who love your Vegemite and Marmite, they have plenty of B vitamins as well! Chicken, salmon, tuna fish, and beef are excellent non-vegetarian sources.
