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Vitamins B1, B2, B3, B5, B6, B7, B9, and B12 make up the Vitamin B complex, which plays a vital role in the overall function of our body, especially when dieting.  These vitamins are connected to our metabolism, memory, and the health of our skin and nails.

Check out how the most common of the eight vitamins in the B complex can help you maintain your health. 

B1 (Thiamine): Thiamine plays a major role in making healthy new cells.  B1 helps protect the immune system, keep the body looking and feeling new, and break down carbohydrates.  Eggs, beef, oranges, and sunflower seeds are all good sources of B1. 

B3 (Niacin): Niacin can be found in foods, such as mushrooms, chicken breast, turkey breast, and green peas.  Niacin helps boost good cholesterol (HDL) levels.  It has also been used to treat acne.  Most people do not have an issue with B3 deficiency, but levels can be impacted if a person drinks alcohol often or has issues relating to alcoholism. 

B6 (Pyridoxine): Pyridoxine works closely with vitamins B9 and B12 to regulate homocysteine levels.  Homocysteine is an amino acid that is closely connected to heart disease.  B6 also plays a major role in stress management as it regulates norepinephrine, which is a stress hormone.  Moreover, B6 helps support a healthy brain and aids the body produce melatonin and serotonin – both associated with mood and sleep patterns.  You can find B6 in foods, such as pistachios and sesame seeds. 

B7 (Biotin): Many associate biotin with skin and hair health.  There are vitamin supplements that feature B7 almost exclusively, marketing that biotin will help grow healthy hair and nails while keeping your skin youthful.  While B7 can help maintain your skin, hair, and nails, biotin has other functions, too.  Biotin helps maintain a healthy metabolism, maintain a healthy weight, aid when dieting, and maintain healthy blood sugar levels.  You can find B7 in many nuts and leafy greens. 

B9 (Folate): Folate or folic acid is commonly known to help prevent birth defects during pregnancy.  Because of this, B9 is a vital nutrient before, during, and after becoming pregnant.  B9 is also connected to improved heart health, the prevention of strokes, and increased hemoglobin levels.  You can find B9 in oranges, brown rice, and leafy green veggies. 

For more GreenLite information on B6 & B12 and how they relate to weight-loss, read more here.

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