I had learnt recently of the importance of Vitamin B that I would like to share with all of you. Because the food that we take in affects the skin directly.

Vitamin B is generally needed by our body to boost metabolism, to keep our body going especially for those who are active need their Vitamin B intake. So what are the healthy foods that are rich in Vitamin B?

1. Whole Grains like Barley, Millet, Brown Rice
2. Dark Leafy Vegetables
3. Seeds and Nuts (your brain food too!)
4. Brewer’s Yeast
5. Wholewheat Cereals
6. Beans and Lentils
7. Eggs
8. Milk and Cheese
9. Avocado

Vitamin B plays critical role in maintaining the body’s ability to produce hormones, neurotransmitters and red blood cells. Also to effectively convert food to energy. There are 8 types of Vitamin B and each of them serves different purpose to the body.

Signs and Symtoms of Vitamin B Deficiency

Some of the signs of Vitamin B deficiency are:

• Loss of appetite
• Anaemia
• Dry skin
• Skin disorders like serborrheic dermatitis
• Dry lips and oral ulcers
• Irritability, confusion and depression
• Mood changes
• Fatigue and muscle weakness
• Headache
• Tingling numbness at hands and feet

Vitamin B1 (Thiamine)

Thiamine is responsible for the conversion of carbohydrates to energy. Also helps in brain, muscle and nervous system health.

Food high in Thiamine: Whole Grains

Vitamin B2 (Riboflavin)

Riboflavin helps to assist other B vitamins to convert food to energy and helps in the production of red blood cells.

Food: Eggs, Leafy vegetables

Vitamin B3 (Niacin)

Niacin helps maintain healthy digestive system and to sustain a healthy hormone production system.

Food: Eggs, Wholewheat cereals

Vitamin B5 (Pantothenic Acid)

Pantothenic Acid helps in the conversion of fats and carbs to energy and also aids in the production of red blood cells.

Food: Mushrooms, Brocolli, Whole grains, Potatoes

Vitamin B6 (Pyridoxine)

Pyridoxine is responsible to sustain over 100 enzymes required for metabolism in our body.

Food:  Starchy vegetables like potatoes, Non-citrus fruits, Wholewheat cereals

Vitamin B7 (Biotin)

Biotin is well known to maintain healthy nails, hair and skin.

Food: Whole grains, Sweet potato, Brocolli, Almond

Vitamin B9 (Folate)

Folate is needed in the DNA synthesis and the healthy growth of the nervous system.

Food: Asparagus, Leafy vegetables, Orange juice, Nuts and beans

Vitamin B12 (Cobalamin)

Cobalamin helps to maintain healthy nervous system, production of red blood cells, metabolizes protein.

Food: Wholewheat cereals, Nutritional yeast

So here you go with all the benefits of Vitamin B! Have a healthy body and healthy skin with Vitamin B, a good skin care routine and exercise regularly too!

xx Sara