Benefits:
- Supports energy production and metabolism.
- Essential for brain function and cognitive health.
- Promotes heart health by regulating homocysteine levels.
- Aids in the formation of red blood cells, preventing anemia.
- Helps regulate mood and may reduce the risk of depression.
- Supports healthy skin, hair, and nails.
- Maintains digestive health and aids in nutrient absorption.
- Crucial for prenatal health, preventing neural tube defects.
- Supports immune system function and helps fight infections.
- Contributes to eye health and vision.
Sources:
- B1 (Thiamine): Whole grains, pork, nuts, and seeds.
- B2 (Riboflavin): Dairy products, lean meats, and leafy green vegetables.
- B3 (Niacin): Meat, poultry, fish, and fortified grains.
- B5 (Pantothenic acid): Meat, poultry, fish, whole grains, and legumes.
- B6 (Pyridoxine): Meat, fish, poultry, potatoes, and bananas.
- B7 (Biotin): Eggs, nuts, seeds, and certain vegetables.
- B9 (Folate): Leafy green vegetables, legumes, fortified grains, and citrus fruits.
- B12 (Cobalamin): Meat, fish, poultry, dairy products, and fortified foods.
