B Vitamin Lineup

It doesn't take much reflection to recognize that our body is a perfectly honed, miracle-working machine. Thirty vitamins and minerals, also referred to as micronutrients, are involved in this accuracy and are necessary for a variety of chemical communications, bone and tissue development, energy production, immune system maintenance, cell repair, and a number of other critical processes. Healthy eating practices ensure us get the nutrients we need because our bodies can't generate these little nutrients.

Vitamin Basics

In particular, the B vitamins are fascinating. Nine of the 13 important vitamins—eight B vitamins and vitamin C—are water-soluble, which means they dissolve in water, are present in the watery parts of the foods we eat, and then move throughout the watery parts of our bodies. The kidneys control and eliminate the surplus.

The liver and adipose tissue store fat-soluble vitamins such vitamins A, D, E, and K, which are then released when needed.

It took the careful research of epidemiologists, doctors, physiologists, and chemists from the early nineteenth century until the middle of the twentieth century to discover vitamins. Scurvy, rickets, beriberi, and pellagra were eventually understood to be caused by something lacking in the diet rather than being diseases or infections as a result of this gradual, methodical journey with numerous deviations. Vitamin deficiencies are now infrequently detected thanks to ongoing availability to a nutritious diet.

B Vitamins
While each of these eight vitamins has distinctive tasks, as a group they are involved in converting food into energy at the cellular level and are critical for brain function. A varied diet across all food groups and fortified foods ensures an adequate intake.

(1)  Thiamine (vitamin B1) is involved in basic cell functions including the breakdown of carbohydrate and fat for energy and for brain and heart function. A deficiency can occur with heavy alcohol consumption. It is naturally found in meats, fish, whole grains and is added to breads, cereals, and baby formula.

(2)  Riboflavin (vitamin B2) is a key component of coenzymes involved in the growth of cells, the production of energy in cells, and the breakdown of fats, steroids, and medications. B2 is found in dairy products, eggs, meats, poultry, fish, fortified cereal and bread, and almonds.

(3)  Niacin (vitamin B3, also known as nicotinic acid or nicotinamide) functions as a coenzyme and is involved in more than 400 enzyme functions helping convert nutrients into energy, create cholesterol and fats. It supports antioxidant effects and DNA repair. Sources include meat, poultry, fish, nuts and seeds, legumes. Actually the body can make niacin from the amino acid tryptophan found in poultry with the help of vitamin B6.

(4)  Pantothenic acid (vitamin B5) helps enzymes build and breakdown fatty acids including the metabolism of carbohydrates and proteins, neurotransmitters, steroid hormones, and hemoglobin. A deficiency is rare because it is found in a large number of foods.

(5)  Pyridoxine (vitamin B6) is a coenzyme that works with more than 100 enzymes to breakdown proteins, carbohydrates, and fats. In conjunction with B12 and folate, it helps to maintain normal levels of homocysteine, an amino acid. High levels of homocysteine can cause heart disease. It is available in plants, especially dark leafy greens, and in meat, poultry, and fish.

(6)  Biotin (vitamin B7) assists enzymes to break down fats, carbohydrate, and protein and helps regulate signals between cells. Research does not show that biotin supplementation can improve hair growth and reduce hair loss or strengthen nails. A deficiency is rare since biotin is available in many foods. Deficiency symptoms do include thinning hair, brittle nails, and scaly rashes on the face which may be why supplementation is promoted. Alcohol abuse can block biotin absorption.

(7)  Folate (vitamin B9)The organic form of vitamin B9 is called folate. The type of folic acid that is added to food and offered as a supplement. It participates in protein metabolism, the breakdown of homocysteine, and the formation of DNA and RNA. It aids in the growth of strong red blood cells. It is especially important during pregnancy and the fetal period of fast growth. Babies born with spinal abnormalities have significantly decreased as a result of the addition of folic acid to processed grain foods. The need for folic acid rises with continued alcohol use. Dark green leafy vegetables, beans, nuts, seeds, fresh fruit, and whole grains are all sources of folate.

(8)  Cobalamin (vitamin B12)is essential for the growth and function of brain and nerve cells and is required for the formation of red blood cells and DNA. Meat, chicken, fish, and dairy products all contain B12, which binds to foods high in protein. B12 joins forces with the intrinsic factor protein in the stomach to enable absorption once it reaches the small intestine. Severe B12 insufficiency results from the absence of the intrinsic factor. Stomach secretions decrease as people age, which also affects the intrinsic factor. Anemias, exhaustion, weakness, nerve damage with numbness and tingling in the hands and legs, disorientation, memory loss, and depression are all indications of deficiencies. Supplements may be necessary for vegetarians.

B4, B8, B10, and B11 may be subjects of your curiosity. These "may have been vitamins" don't seem to have turned out to be real vitamins as research progressed because they didn't show to be necessary for bodily function. Our knowledge of vitamins is always expanding. Most likely, we have found everything there is. In the meantime, we are learning about phytonutrients and micronutrients that are not necessary yet promote health and ward against disease.

Summer Recipe Tips
These quick, refreshing recipes are an ode to summer’s healthy bounty.

1 Tbsp. butter or olive oil

1 cup chopped sweet onion

1 clove garlic, minced

2 cups chicken broth

3 zucchini (about 1-3/4 pound), cut into half inch rings

1 tsp. salt

1 tsp. dried dill

1 cup loosely packed fresh baby spinach

1/3 cup cream

In a 2-quart saucepan, melt butter. Stir in onion and garlic cooking 5 to 10 minutes until onion is soft. Stir in chicken broth, zucchini and salt. Cover and simmer until zucchini is soft, about 20 minutes. Stir in dill and spinach. With an emersion blender or blender, puree the soup. Taste for salt. Blend in the cream. Serve soup either hot or chilled. Garnish with coarsely grated parmesan cheese