The building blocks to good health come from a variety of foods and vitamin B is included and is a key player when it comes to maintaining cell health and keeping you energized. There are many different vitamins within the vitamin B group, but each of these stand for a different purpose when it comes to health. Additional, all the different types of vitamins B's are derived from different types of foods. For example, vitamin B12 is found mainly in meat and dairy products, and B7 and B9 are found mainly in fruits and vegetables.
If you are deficient in any of these, health issues can occur. When you are not getting enough of a certain nutrient, your health care professional may prescribe a supplement.
There are certain groups, such as older adults and pregnant women who many need larger amounts of some types of vitamin B's. In addition, certain conditions, such as Crohn's disease, Celiac disease, and alcoholism can result in poor absorption of vitamin B. Depending on what type of vitamin B you lack, symptoms can range accordingly from anemia to a compromised immune system. Skin rashes can also occur.
Vitamin B12: What it Does
Vitamin B12 or cobalamin helps to regulate the nervous system as well as having a role in growth and red blood cell formation. As it is found mainly in meat and dairy products, those on a strict vegan diet can be at risk of deficiency.
Some of the best food sources include:
- eggs
- cheese (one serving is the size of a domino)
- a glass of milk (1 cup)
- fish (a serving of any meat is the same size as a deck of cards)
- shellfish
- liver
- kidney
- red meat
The following symptoms can occur if you are not getting enough vitamin B12:
- anaemia
- tingling in the feet and hands
- extreme fatigue
- weakness
- irritability or depression
The following psychological problems can occur if you are not getting enough vitamin B12, but can sometimes be reversed if you take vitamin B12 supplements:
- confusion in the elderly
- dementia
- paranoia
- depression
