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Vitamin B Complex 8 Excellent Health Benefits

Vitamin B Complex 8 Excellent Health Benefits

Learn more about the vitamin B complex, including its components and the reasons it is so important for children to take it. There is a lot for children to learn about vitamin B complex and other B vitamins, so please be patient.

This family of eight vital vitamins lives and functions in body cells, denoted by the letter B. They significantly impact how children use and metabolize the food they consume, which helps them have the energy levels necessary for growth and development.   

Along with fulfilling some of the body’s most basic cell processes, these vitamins also help protect your child against infections and other health issues. Because these water-soluble vitamins are present in similar foods despite having different vitamins, they are referred to be the B-complex. 

At first, researchers believed that the vitamin B complex was a single nutrient. We now know that each of the eight Vitamin B plays a unique role in your child’s body as a result of scientific research and advancements. Knowing every vitamin your child requires to be healthy and grow is important.

Features of the B Complex for Children

The B vitamins consist of cobalamin, niacin, thiamin, riboflavin, and pantothenic acid, which is also called pyridoxine, biotin, and folic acid. These are the various forms of vitamin B complex, their functions, and the foods that contain them. 

Vitamin B Complex 8 Excellent Health Benefits

Vitamin B1 (thiamin): 

Thiamin helps in the body’s process of turning food’s carbohydrates into energy. Due to its widespread distribution in our food system and the fact that many goods, such as morning cereals, are enriched with it, vitamin deficiencies of this kind of B vitamin are uncommon. 

Sources of Thiamin in Food:

  • Fish and Seafood.
  • Organ meats, including liver
  • Potatoes
  • Kidney Beans
  • Green peas
  • Enriched with Whole Grains

Vitamin B2 (Riboflavin):

Riboflavin helps in the formation of energy. It is necessary for energy production and cell metabolism. Additionally, it transfers the food-based amino acid tryptophan into niacin, another form of vitamin B in the vitamin B complex. Ultraviolet (UV) light destroys riboflavin; therefore, stay away from riboflavin supplements in clear containers.

Sources of Riboflavin in Food:

  • Dairy products
  • Meat 
  • Eggs 
  • Chicken 
  • Salmon 
  • Organ Meats
  • Whole Grains
  • Enriched Grains
  • Nuts  
  • Rich Green Vegetables

Vitamin B-3 (Niacin):

Niacin helps in the body’s metabolism of carbohydrates and fats into energy. Additionally, it supports digestion, the neurological system, and the development of healthy skin.

Foods Rich in Niacin: 

  • Foods high in protein
  • Fish
  • Meat.
  • Chicken
  • Legumes and Nuts
  • Enriched Grain Foods

Vitamin B5 (Pantothenic Acid):

Vitamin B5, also known as pantothenic acid, is essential for helping body cells convert protein, fat, and carbs into energy.

Sources of B5 nutrition:

  • Meats
  • Chicken
  • Fish
  • Whole Grain Cereals
  • Legumes
  • Milk.
  • Fruits
  • Vegetables

Vitamin B6 (Pyridoxine):

Vitamin B-6 helps in the breakdown of protein, the formation of body cells and non-essential amino acids, and the conversion of tryptophan to niacin.

Additionally, it helps in the production of hemoglobin (red blood cells), insulin (blood sugar regulator), serotonin (the “feel-good” brain chemical), and antibodies (an immune system component).

According to some research, it could help pregnant women reduce morning sickness, but be sure to consult your doctor. 

Dietary Sources of Pyridoxine:

  • Beef
  • Chicken
  • Seafood.
  • Some of the Organ Meats
  • Potatoes
  • Bananas
  • Grains
  • Nuts
  • Legumes

Vitamin B7 (Biotin):

Biotin helps in the production of hormones and the change of protein, fat, and glucose into energy by cells.

Sources of Biotin in Food:

  • Eggs.
  • Liver
  • Yeast Breads
  • Nuts
  • Mushrooms
  • Grapefruit.
  • Bananas
  • Watermelon
  • Cereals 

Folic acid (vitamin B9):

Folic acid is likely known to you, especially if you have had a child or two. An important nutrient, folic acid supports cell growth by helping in the synthesis of DNA and RNA, which are the cell’s reproductive organelles.

Fortunately, folic acid supplementation has decreased the frequency of adverse effects such as neural tube abnormalities (spina bifida) by 50% to 70%.

One possible defense against heart disease is folic acid. It forms hemoglobin (red blood cells) when combined with cobalamin (Vitamin B12). Overdosing on folic acid may hide a B12 deficiency, making diagnosis more difficult. Cooking and storing can quickly decrease folic acid.

Folic Acid-Rich Foods:

  • Orange juice
  • Beans
  • Green Leafy Vegetables
  • Nuts
  • Avocados
  • Grains 
Vitamin B Complex 8 Excellent Health Benefits

Vitamin B12 (Cobalamin)

Growth and development need vitamin B12, particularly for cognitive development. It allows the body’s cells to take in more proteins and lipids, which helps in the creation of red blood cells.

B12 levels in the diet of children must be enough for healthy brain development. It may take up to seven years to notice a vitamin B12 deficiency.

A severe neurological condition and impairment of normal brain development might result from an early imbalance.

Green or vegetarian children are more likely to suffer from a B12 deficiency. Children who are vegan or vegetarian can profit from taking an additional source of these nutrients, but all children should take extra care to eat enough foods high in B12.

There is a common belief that taking more vitamin B12 can make you feel refreshed. 

Foods with Vitamin B-12: 

Animal products and certain foods that have been fortified. Note: B12 is absent from plant-based diets.

  • cow’s milk
  • Yogurt
  • eggs.
  • Cheese
  • Beef
  • Lamb
  • Tuna, 
  • salmon, 
  • clams
  • chicken 
  • nutritious yeast

Do Children Need Vitamin B Complex?

Vitamin B activities connect, and Vitamin B Complex are found in a wide range of food sources. Since vitamin B complex insufficiency in children is uncommon, it is not unusual.

Do children need this nutrient’s vitamin supplements? 

Most likely not. The most effective protection against deficiencies and for maintaining good health is a well-balanced diet that includes adequate vitamin B. 

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