Let's Talk About The Happiness Vitamins: B6, B9 and B12
Why they are so important to our body
Vitamins are substances of an organic nature, without caloric value, but essential for supporting the physiological functions of the body. Vitamins cannot be synthesized by the human body in sufficient quantities but must be procured from the diet to avoid the establishment of a deficit with a negative impact on health.
Depending on their ability to dissolve in water, vitamins are divided into:
- water-soluble vitamins, which cannot be retained in the body and must be consumed daily (vitamin C, vitamin B complex);
- fat-soluble vitamins, which can be stored in the body and can become toxic if the recommended intake is exceeded (vitamins A, D, E, K).
Next, let’s find out about B-complex vitamins and find out what their roles are in the body, what are the benefits of adequate consumption of foods rich in B vitamins, as well as food sources with the highest content of B vitamins.
Group B vitamins are essential for our health because they stimulate brain function as well as the ability to learn, and create a state of well-being and happiness.
The B vitamins are as follows: B1, B2, B3, B5, B6, B7 (vitamin H), B9 (folic acid or vitamin M), and B12. Researchers have found that folic acid and vitamins B6 and B12 are vital for iron health, and low levels of these substances in the body can lead to depression and even brain disease.
Among the B vitamins, the most important for our well-being is vitamin B6, which is responsible for the production of serotonin, also known as the hormone of happiness, in the brain.
A low level of vitamin B6 in the body can be recognized by several symptoms, including depression, nervousness, acne, dermatitis, insomnia or sleep problems, fatigue, dizziness, water retention, and cramps.
However, there are people who are at higher risk of having low levels of vitamin B6: those who consume a lot of alcohol, women who take birth control pills, diabetics, the elderly, pregnant or breastfeeding women, thyroid patients, or sufferers. kidney problems, as well as those taking medications that prevent the absorption of this vitamin.
To avoid the symptoms caused by the lack of B6 in the body, doctors recommend that we eat foods rich in this vitamin. The best foods are yeast paste, hazelnuts, bananas, lamb liver, chicken, egg yolks, and potatoes.
Vitamin B9 (folic acid)
Folic acid helps us to concentrate, to be happy, and to improve our memory. There are several symptoms that indicate a lack of folic acid in the body: depression, anxiety, diarrhea, poor memory, chapped lips, eczema, loss of appetite, stomach pain, and whiter skin.
However, the sources of folic acid in food are available to anyone, and this vitamin can be found in cabbage, lamb liver, spinach, peas, and other green leafy vegetables, hazelnuts, and egg yolk.
Vitamin B12 is essential for the health of our brain, and a lack of it in the body can lead to symptoms similar to those of Alzheimer's or a minor stroke. In some cases, taking vitamin B12 supplements with a healthy diet can reduce these symptoms.
Symptoms of vitamin B12 deficiency are quite severe and cause serious alarm: dementia, memory loss, sluggish thinking, chronic fatigue, weakness, muscle aches, constipation, stomach pain, swollen and sore tongue, weight loss, lack of appetite.
Foods that are high in vitamin B16 are oysters, egg yolk, any type of fish, egg yolk, and lamb liver.
How do we introduce B vitamins into our diet?
In order to enjoy the benefits of B vitamins, it is necessary to pay attention to the foods we choose to eat. It is recommended that the diet be varied and include all dietary principles and that our plate be as colorful as possible. Most B vitamins are destroyed during cooking, so eating raw vegetables can be a solution.
The B vitamin complex is indispensable for the proper functioning of the body by participating in complex metabolic processes. B vitamins cannot be retained in the body and daily and sustained intake is necessary. Although the deficiency of B vitamins is rare, it is important to adopt a balanced diet in order to benefit from all the positive effects on health.
In conclusion, vitamins B6, B9, and B12 are absolutely essential to keep us healthy and happy, and eating foods that contain these supplements can make our lives much better.