The vitamin B complexes comes in many forms and each one of them has important functions toward our body natural detox process. Let us go through the important vitamin Bs:Vitmain B1 (Thiamin)
It helps to fight fatigue by releasing the energy from carbohydrates. It also assist in proper functioning of the heart, GI tract, and nervous system. People who are deficient in Thiamin has been linked with alcoholics, schizophrenics, and Alzheimer's disease. Deficiencies can be due to constant diet of refined grains, sodas, and junk food.
It is an important antioxidant that counteracts against free radicals. It is also a major component in the Phase-2 detox pathway on-going in our liver. It is recommended to consume at least 10 - 25mg of vitamin B1 daily. Food sources are whole grains like cereals, nuts, seeds, legumes as well as greens like spinach.
Vitamin B2 (Riboflavin)
Whenever we consume multivitamin and experience bright yellow urine color, this is one of the vitamin B complexes that is responsible for it. It helps in our metabolism and food processing. The good health of our skin, hair, and nails are dependent on Riboflavin as well. The production of red blood cells also reliant on it.
B2 activates another powerful antioxidant, Gluthathione, to protect our liver against chemical toxins. It also functions as a free radical scavenger. Our Phase I detox process requires great amounts of Riboflavin too.
We recommend consuming at least 10 to 25 mg of it daily. Food sources are dark green leafy vegetables, mushrooms, asparagus, broccoli, avocado, Brussels sprouts, almonds.
Vitamin B3 (Niacin)
It helps our body breakdown sugars and fatty acids. The enzymes function in the nervous system are also assisted with by B3. It has been shown in various studies that high blood cholesterol can be reduced through proper doses of niacin. It is also protective against cancer.
Vitamin B3 recycles gluthathione and has an important function toward our Phase II detoxification process. Food sources are sunflower seeds, bran, peas, and various legumes.
Vitamin B6 (Pyridoxine)
One of the most important micronutrients and vitamin B complexes, it functions in our body's metabolism, breaking down of protein into amino acids, metabolize fats adn carbohydrate. Therefore, people who consume high protein diets should have also high consumption of Pyridoxine. Another critical function is to maintain our mental response and mental state. People under depression are sometimes treated with Vitamin B6 due to their deficiency of it.
Its detoxification process is in clearing formaldehyde. It also works with folic acid and betaine to detox excessive homocysteine (highly correlated with cardiovascular risk) in high protein diet. The Phase I detox process also requires it. Food sources are bananas, prunes, raisins, nuts, sunflower seeds, legumes, whole grains.
Vitamin B12 (Cobalamin)
It is present in every single cell and hence plays a critical role in our body chemical balance. It processes fatty acids and some amino acids. It works with folic acid to form normal blood cells. It is also linked with healthy nervous tissues. It has been used medically to treat depression as well.
All fat-soluble toxic chemicals are using B12 to detoxify. It mitigates reactions to sulfites and preservatives. Excessive estrogen are cleared using Cobalamin and enhances the flow of bile. It is also shown to reduce risk of lung cancer. Our Phase I detox process needs this vital vitamin. Food sources for vitamin B complexes are sardines, salmon, poultry, eggs.
Other important nutritional supplements:
Beta Carotene
Vitamin C
Vitamin E
Calcium Supplements
Folic Acid
Selenium
Zinc
Lycopene
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