So you have read about “complex” vitamins B1 through 5 and your hungry for more knowledge on how to keep your body in good condition and your mind in top shape. Here we have vitamins B6 to 12. Mostly associated with good looks and moods, the functions of these vitamins are what keeps us looking young and our children, even younger.
Here are the most common sources of vitamin B6 to B12 and their functions:
Pyridoxine or vitamin B6 regulates the levels of amino acid called homocysteine, this amino acid has been linked to heart diseases on many occasions. In addition, B6 helps produce serotonin, melatonin and norepinephrine which in relation, affects the mood and stress patterns of individuals.
Vitamin B6 can be found in Chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice and carrots
Another hit with the ladies. Vitamin B7 or also known as “beauty-tamin” is commonly linked to the growth of healthy hair, skin, and nails. Not only does it affect the consumer, but it is also key in the normal growth of babies during pregnancy. Another plus point for biotin is that it helps regulate high blood glucose levels especially for people with diabetes.
Vitamin B7 can be found in barley, yeast products, chicken, fish, potatoes, egg yolks
Folate or folic acid is also known as vitamin B9. Folic acid is actually a synthetic form used in cereal and bread and other supplements and fortified foods. Recent studies also show that folate can help prevent memory losses and in certain circumstances halt depression. In conjunction with biotin, folate also plays a crucial role in the formation of a baby during pregnancy by preventing neurological birth defects.
Vitamin B9 are commonly found in dark green vegetables, asparagus, beets, salmon, root vegetables, milk
For all you meat-eaters, this is for you. Only found in animal products, vitamin B12 assist vitamin B9 in the production of red blood cells and creates heamoglobin, the protein that transports oxygen to the rest of the body. Vegetarians are known to have a deficiency in B12 due to the lack of meat intake in their diet. However, there are supplements for B12 for those who are strict vegetarians or vegans. So fret not.Vitamin B12 can be commonly found in fish, shellfish, dairy, eggs, beef and pork