Affordable Healthcare Series- B Complex Vitamins
B-complex vitamins are the “must eat” nutrients. B-complex is a category or vitamin family that consists of 8 different family members: vitamin B1, B2, B3, B5, B6, B9, and B12. B-complex vitamins, specifically B6, B12 and folic acid have shown to slow down mild cognitive impairment (MCI) and brain shrinkage by half in elderly patients who have dementia. Dementia is a major risk factor for Alzheimer's disease. Vitamin B6 (vitamin D) is an important supplement to help regulate the absorption of calcium and phosphorus in the body. These nutrients are critical in maintaining the health of bones and teeth. Research has found it to provide defense against multiple diseases and adverse health conditions like type 1 diabetes and multiple sclerosis. More scientific study is ongoing to quantify these findings. Vitamin D helps support a healthy immune system against the winter onset of influenza, brain, nervous system, and cardiovascular health. Vitamin D can be considered a pro-hormone because the body can produce its own through sun exposure.
Please note that vitamins are nutrients that cannot be synthesized by the body and need to be acquired through diet or by over the counter supplements. Any deficiency of the B-complex family easily remedied through proper dietary changes, rather than through over the counter supplements. Excessive intake of supplements can put the body at risk of severe side effects or an overdose. There are several vegetative sources of B-complex vitamins available. The research data I discovered varied greatly about how much you receive dietarily through consumption in grams. It was becoming confusing. So to keep it simple and to keep you on track, eat ¾ to 1 cup of any on this list to meet the DRI.
Grow these:
Legumes (lentils, beans, peas and non-GMO soybeans) 26%-56% DRI
Spinach 27% DRI
Dark Salad Greens 28% DRI
Sweet Potatoes 36% DRI
Honorable mentions: Cayenne Pepper, Garlic, Avocados and Sunflower seeds!
Bottom Line- Happy energy (carbohydrate conversion), heart and cardiovascular system, nervous system, blood cells, digestion, immune system, and muscles. Happy bone health, metabolism, psychological health, cognitive function, pregnancy, and skin.