Micronutrients are the vitamins and minerals that we need to consume daily to maintain an optimal nutritional health. Most can be consumed through eating varied and healthy foods daily. Others can be added by taking supplements to help out where your diet is deficient. It is always best to talk to your health care practitioner about your dietary needs and to get tested for allergies, sensitivities, and deficiencies.
One of the major vitamin groups that you should be paying attention to are the B-Vitamins. B-Vitamins are an essential part of your well-being. Their benefits include:
• Increase energy
• Enhance mood
• Improve memory
• Boost skin & hair health
• Stimulate the immune system
• Form red blood cells
B-Vitamins are actually 8 different vitamins that all work together to achieve the above listed health benefits. The 8 B-Vitamins are:
1. B1 (Thiamine)
- It helps the body to create energy from carbohydrates.
- It is needed for the health and function of the brain, muscles, and nervous system.
- It is critical for the growth, development, and function of cells in the body.
- It helps convert food into energy.
- It’s needed for the growth and production of red blood.
- It supports in keeping the eyes, skin, and nervous system healthy.
- It aids in the conversion of food into energy.
- It helps enzymes in the body function properly by helping the body to use the other B vitamins, as well as make and repair DNA.
- It is needed in the production of hormones.
- It helps with the function of the digestive system, nervous system, and skin.
- It creates energy by breaking down fats and carbohydrates.
- It plays a role in the production of hormones in the adrenal glands and neurotransmitters.
- It helps the body use the other vitamins, such as riboflavin.
- It is necessary for red blood cell production and cholesterol.
- It is needed to form of glycogen, which is stored in muscles and the liver, by using and storing protein and carbohydrates from food.
- It is necessary for more than 100 enzyme reactions in the body, aiding in the formation of hemoglobin, and the neurotransmitters and hormones that influence mood and regulates our body.
- It is involved in the function of our immune and in the development and function of the brain.
- It helps the body make energy by converting carbohydrates, fats, and proteins in the foods that we consume.
- It is needed to make fatty acids.
- It promotes bone growth and hair health.
- It aids the body in making red blood cells.
- It is needed to help the body make DNA cells.
- It can reduce the risk of birth defects in the brain and spine.
- It helps keep the nervous system and red blood cells healthy.
- It is essential for the formation of red blood cells and DNA.
- It is important for protein metabolism.
- Leafy greens
- Milk and yogurt
- Beef and pork
- Oysters, clams, mussels
- Chicken and Turkey
- Liver and other organ meats
- Legumes (lentils, beans)
- Sunflower seeds
- Fortified cereals
B-Vitamins are a vital part of our overall well-being. It can help boost our energy levels, our mood, and help with our brain function, to name a few benefits. Plus, it is easy to consume from a variety of food sources, or supplements if needed. Let’s make sure that we are giving our body the fuel and energy to tackle our day and stay healthy.