Nutrition is a widely discussed topic, with emphasis on selecting healthy foods for optimal health, maintaining a normal weight, and providing the body with energy and strength. While most of us are familiar with the concept of healthy foods, the specific reasons for their necessity may not be as well known.
The vitamin content of a food is a crucial factor in determining its health value. Fortunately, there are many types of vitamins each with its own unique benefits. The B vitamins, in particular, play a crucial role in supporting the body’s functioning.
These vitamins promote healthy cell function, protect the brain and heart, strengthen the immune system, enhance mood and energy levels.
According to Harvard Health, the B vitamins also help release energy from carbohydrates, metabolize amino acids, and distribute oxygen and nutrients throughout the body.
To improve your overall health, it is recommended to incorporate foods rich in B vitamins into your daily diet.
B6 and B12 are two key vitamins in the B vitamin group. Both can be found in various foods and are also available as dietary supplements. B6 acts as a coenzyme and supports over 100 enzymes in performing functions such as protein, carbohydrate, and fat metabolism. B12, on the other hand, is vital for the production of red blood cells and plays a crucial role in the brain and nervous system’s development and functioning.
What are the benefits of consuming Vitamin B6?
B6 plays a crucial role in maintaining normal levels of homocysteine, an amino acid. Elevated homocysteine levels increase the risk of heart disease.
Vitamin B6 helps regulate homocysteine levels, as high homocysteine in the body increases heart disease risk. Additionally, it boosts the immune system and preserves healthy brain function.
According to a study published in Human Psychopharmacology: Clinical and Experimental, B6 intake may also benefit mental health by reducing anxiety and depression symptoms.
“Vitamin B6 helps the body produce a specific chemical messenger that inhibits impulses in the brain, and our study links this calming effect with reduced anxiety among the participants,” says lead author Dr. David Field.
The recommended daily intake of Vitamin B6 is as follows: 1.3 mg for men aged 14-50, 1.7 mg for men over 51, 1.2 mg for girls 14-18 years, 1.3 mg for women 19-50 years, and 1.5 mg for women over 51.
During pregnancy and breastfeeding, the recommended daily intake is 2 mg. It’s important to note that B6 can be toxic in excess and may cause symptoms such as numbness in hands and feet, loss of movement control, and nausea.
Vitamin B6 can be found in both animal and plant-based foods such as beef liver, tuna, salmon, chickpeas, poultry, potatoes, bananas, walnuts, brewer’s yeast, and whole grains.
What are the benefits of Vitamin B12 in the body?
Vitamin B12 plays a role in breaking down homocysteine, a protein. Elevated levels of homocysteine increase the risk of heart disease and stroke, as they promote blood clot formation and free radical production, impacting normal blood vessel function.
The recommended daily intake of Vitamin B12 is 2.4 mg for both men and women 14 and over, while during pregnancy and breastfeeding, it increases to 2.8 mg according to Harvard Health.
Unlike Vitamin B6, Vitamin B12 is not toxic in large amounts, but a recent study published in JAMA Network Open found that taking 25 mcg or more per day in supplements may increase the risk of bone fractures.
Vitamin B12 is primarily found in animal-based foods, including liver, red meat, eggs, poultry, dairy, fish, and shellfish. As a result, those following a vegetarian diet may experience a deficiency, raising the risk of serious health conditions.
To address this, vegetarians are recommended to consume plant-based foods such as lentils, chickpeas, broccoli, spinach, and cauliflower that can help replace the deficiency, and consider taking supplements.
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