Vitamin that enhances beauty and where to find it
There is enough information about the superstar vitamins such as vitamin C, D and A. But one vitamin that does not get much press in spite of being equally important is vitamin B, possibly because it is a little complex to explain and understand.
B vitamin is actually a complex and consists of eight water soluble vitamins — B1, B2, B3, B5, B6, B7, B9, B12 — all of which play an important role in cell metabolism.
It's important though to know about it simply because of its far-reaching effect on our well-being. Their benefits extend from boosting our metabolism, forming healthy red blood cells, optimising brain function, controlling gene activity (important for cancer prevention), and enhancing beauty by promoting healthy hair, skin and nails, by counteracting damage caused by free radicals.
Also because unlike some vitamins that can be stored for future use such as vitamins A and D, your body can't store B-complex vitamins, with the exception of vitamin B12. This means that any excess B vitamin gets excreted from the body. So we need a daily supply of B vitamins.
Time to become friends with all eight of them:
Vitamin B1 (thiamin)
It is required for the synthesis of DNA and RNA, for proper functioning of nervous system, heart and muscles, and for carbohydrate metabolism. It is also called an "anti-stress" vitamin as it helps control stress related mood swings.
Best sources: fish — trout and salmon, and sunflower seeds are highest vegetarian sources
Vitamin B2 (riboflavin)
B2 is an antioxidant that helps the body fight disease, create energy, and produce red blood cells.
Best sources: cheese, almonds, mackerel
Vitamin B3 (niacin)
It helps the digestive system, skin, and nerves to function properly and converts food into energy.
Best sources: chicken and turkey and peanuts
Vitamin B5 (pantothenic acid)
It is essential for fat metabolism, and energy production, as it helps convert carbohydrates, fats, and proteins into fuel.
Best sources: sunflower seeds, avocado, salmon
Vitamin B6 (pyridoxine)
It helps metabolise foods, help form haemoglobin (part of your red blood cells), stabilise blood sugar, and make antibodies that fight diseases. It is also important for liver detoxification.
Best sources: tuna fish, and chickpeas and spinach for vegetarians
Vitam B7 (biotin)
It is essential for forming important enzymes in the body and is also popularly known as vitamin H (hair) because of its role in strengthening hair and nails.
Best sources: dalia (bulgur wheat), corn, cashews, eggs and dairy
Vitamin B9 (folate)
It supports nervous system function, provides support to the cardiovascular system and is also needed for the necessary for the production of red blood cells.
Best sources: lentils, particularly lobia (black eyed peas), mung dal, spinach and asparagus.
Vitamin B12 (cobalamin)
Finally this is the vitamin we must all know much more about. A lot many of us are deficient in it today. It's important because it helps guard against anaemia, prevent fatigue and weakness out and keep our nervous system working fine.
Best Source: shell fish, beef and mackerel are top three sources; vegetarians can get it from tofu and mushrooms
Max their absorption
There are certain things that you must know about this vitamin.
Heat breaks down vitamin B1, vitamin B5, B9, so you get more of these when you eat their food sources raw or lightly cooked.
Alcohol interferes with the absorption of B vitamins particularly B1, B3 and folic acid. Those who drink regularly need to be careful as alcohol can irritate the stomach lining and lead to low stomach acid and reduced B vitamin absorption. So focus on consuming more of these vitamins.
Keep a check on the pills that you are popping. Some medicines like aspirin, beta blockers, antacids, anti-inflammatory, anti-ulcer and diabetes and PCOD control drugs can decrease your body's ability to absorb vitamin B12.
Antibiotics and certain heartburn medications also disturb the bacterial flora in the intestine (kill the good digestion aiding bacteria), which also affects absorption. Long-term use of contraceptive pills may also deplete three B vitamins - folic acid, B12 and B6.