“I am getting late for work and my mumma is shouting behind me to take my Vitamins…” The everyday ritual. I know our mom goes crazy about keeping us healthy, making us eat healthy food, and scolding us for finding a full tiffin to return home after her early morning routine of cooking and packing.
Mummy ke hath ka khana or The Healthy Food contains essential nutrients and vitamins. But still, somehow we are not able to properly maintain the required amount of vitamins in our body. And thus, a need for vitamin supplements, filling in the gap between what you need and what you’re actually taking in from food. Remember it should not be taken as a replacement for healthy eating.
Vitamins are synergistic and impact every cell. If your body has vitamin deficiencies, it will not work properly. In our school, we have studied the 13 types of essential Vitamins and today in this blog, I would like to share a few health benefits of one of the most important & essential vitamins — Vitamin B.
To be very honest with you all, even I was unaware that Vitamin B is of utmost importance for our body. But soon after I joined my current company, I realized the importance of both Vitamin B as well as Vitamin D. And for a very long time have been thinking of sharing this with every one of you.
And so… Coming back to the topic…
Importance of Vitamin B in our Daily Life!
Vitamin B plays a vital role in maintaining good health and well-being as it has a direct impact on our energy levels, red blood cell formation, brain function, and cell metabolism. But there is not 1 single type of Vitamin B, there are 8 types of Vitamin B and adequate levels of all are essential.
Types of Vitamin B:
- B1 — Thiamine
- B2 — Riboflavin
- B3 — Niacin
- B5 — Pantothenic acid
- B6 — Pyridoxine
- B7 — Biotin
- B9 — Folic acid
- B12 — Cobalamin
Vitamin B1 as a Fuel to our Body
For our day-to-day activities, we all require energy and we all are very well aware of it. But what we might know is that — Vitamin B1 plays a major role in metabolizing food into energy.
Vitamin B2 Power…
To keep our body healthy, we need to have a proper immune system to fight off infections. Vitamin B2 has the power to produce antioxidants as well as antibodies to keep your immune system healthy.
Vitamin B2’s power of antioxidants reduces oxidative stress and also inflammation of nerves. The ability of Vitamin B2 to prevent free radicals from damaging the cells, reduces the risk of many ageing-related diseases.
Vitamin B3 Inside Out!
Though we are shifting towards healthy eating and controlled diets, still who doesn’t love a tasty mouth-watering samosa, aloo tikkis, chole bhature…contributing to increasing our cholesterol level (Am not scaring you…) — just remember to take Vitamin B3 which helps improve the cholesterol levels and reduce the risk of cardiovascular events
2 things which are important for us are good health & good healthy skin. Vitamin B3 is the solution for that…not only helps you improve cholesterol levels but also improves skin barrier function. Niacinamide or Vitamin B3 builds keratin (a type of protein that keeps your skin firm and healthy) Say Bye to your acne and inflammations and Say Yes to stronger, smoother, and brighter skin.
Anti-stress Vitamin B — Vitamin B5
In addition to playing a role in the breakdown of fats and carbohydrates for energy, Vitamin B5 is critical to the manufacture of red blood cells, as well as sex and stress-related hormones. It helps regulate the production of the stress hormone cortisol (produced in the adrenal glands — small glands that sit atop the kidneys).
Not only for the body, but Vitamin B5 also helps the skin & hair to attract and retain moisture, while providing protection and enhancing the natural repair process. And you all are aware of how important is to keep your skin and hair moisturised for a healthy and shiny glow.
Vitamins B6, B9 & B12 keep your heart beating…
These Vitamins are responsible for developing new red blood cells which are responsible for delivering oxygen to the tissues and organs and also aiding the blood circulation.
Vitamins B6, B9 & B12 prevent the buildup of a substance called homocysteine (amino acids; high homocysteine level = vitamin deficiency) in the blood.
- Lowers the blood homocysteine concentrations by about 25% and
- Reduces the relative risk of stroke overall by about 10%.
Vitamin B9 — for Growth
- Folic acid supplements are a must for pregnant women as this Vitamin B9 (folic acid) is an essential nutrient that’s necessary for overall body growth and development as well as protecting the baby from any birth defects.
- According to the National Institutes of Health, teenagers and adults should take 400 mcg/day. While breastfeeding mothers should get 500 mcg/day, and pregnant women should get 600 mcg/day.
Biotin — Vitamin B…
Vitamin B7 — a coenzyme is very much needed to metabolise the fats, carbohydrates as well as proteins in our body. It also promotes proper nervous system functioning, keeping our nervous system and overall body healthy as well.
But its benefits are not limited to health only. Many of us have heard of the biotin treatment for young-looking skin and healthy hair… Biotin or Vitamin B7 works wonders as a dietary supplement for strengthening hair and nails, as well as in skincare. It is suggested that biotin aids cell growth and the maintenance of mucous membranes.
Diabetes??? Then do read below…
You are on anti-diabetic treatments and are taking your medicines sincerely…but what about following all the instructions of your Drs… Are you also taking Vitamins and eating food with proper Vitamin B content?? If yes, you are on the right path… but if you skip taking your vitamins… do pay attention.
The uncontrolled rise in blood glucose levels leads to many major complications. One of them is — inflammations of nerves — loss of sensation in your nerves, especially nerves in your feet, eyes or kidneys. And to prevent this, your physician prescribes Vitamin B complex — equally important to anti-diabetic medicines.
- B12 — reduces the free radicals and prevents the inflammation of nerves
- B3 — metabolises glucose.
- B2 — inhibits the major hyperglycemic pathway and is also required for glucose metabolism
Where can I get Vitamin B?
Out of all the Vitamins, Vitamin B is water-soluble, meaning it gets easily absorbed into the body. However, they need to be continuously replenished as it get excreted through urine easily. There are lots of foods containing Vitamin B, making it easier to replenish the lost Vitamin Bs.
But the question arises is…
Should we take supplements?
Unfortunately, in this busy mundane life, we are simply not eating a nutrient-rich, balanced diet and thus lack the vitamins we need. Along with having vitamin B-rich food, Vitamin B supplements are an excellent choice.
Please note — Dietary supplements should not replace healthy eating and other healthy habits. They are intended as supplements to, and not substitutes for, a well-balanced, nutrient-dense diet. And also, when in doubt, bring your healthcare practitioner in your diet plan.
Phew… now I feel relaxed after writing a whole story on Vitamin B and its benefits… It became quite a long blog but I hope you enjoyed reading and gained some insights from it… See you all soon.. and I promise to write soon…
