Benefits of B Vitamins for Children, and Natural Sources of B Vitamins

Several years ago I discovered the benefits of B vitamin for children when my son was having pretty bad anxiety. He wouldn’t sleep in his bed alone and didn’t want to go to school. He became pretty obsessive on things.  B vitamins and acupuncture completely changed him for the better. I didn’t give him any supplements I just changed his diet to add them in with food.  Here is some info on why B vitamins are so important.

There are many vitamins and minerals that parents need make sure that their child are getting enough every day. It is easy to overlook the most important vitamins including B vitamins.
B vitamins are extremely beneficial for our overall health. It is widely acknowledged that B vitamins play an important part in the physical growth and mental development of children. There are 8 B vitamins, and each has its own benefits. Let’s look at why each type of Vitamin B is important for kids.

Vitamin B1 (Thiamine)
This B Vitamin is responsible for energy production. It also is important for maintaining healthy skin, hair, and nails. It also aids in brain functions and mental focus.

Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic Acid)
These B vitamins are important for converting food into energy. They aid in improving mental focus and increasing brain functions. These vitamins also maintain healthy hair, skin, and nails.

Vitamin B6 (Pyriodoxine)
Pyridoxine is important because it lowers the risk of anxiety by helping tryptophan convert into serotonin and niacin. Serotonin helps with healthy sleep cycles, mood, and appetite, and niacin is important for healthy nerve function. This vitamin also helps with red blood cell production and immune system function.
Vitamin B7 (Biotin)
Biotin is important for breaking food down into energy since it helps reduce blood sugars. It is important for the body because it helps make and break down fatty acid, which is needed for healthy nails, skin, and hair.
Vitamin B9 (Folate)
Folate works with Cobalamin (Vitamin B12) and Vitamin to use proteins in a person’s body. Vitamin B9 is essential for red blood cell production and healthy brain development, which extremely important for pregnant women and growing children.
Vitamins B12 (Cobalamin)
Cobalamin is necessary for optimal brain development and functions because it reduces the chances of depression and other mental illnesses. It is also important for constant red blood cell production. Cobalamin also aids in digestion and improves the body’s intake of iron. This is the B vitamin that affects all aspects of health in both children and adults.

Should You Add B Vitamin Supplements to Your Child’s Routine?
Vitamin B complex vitamins can contain some or all of the 8 B vitamins, and at different percentages. There are also daily vitamin supplements that contain B vitamins. These supplements have a list of what vitamins are in them. Vitamin supplements are recommended for children who are not getting enough vitamins in their daily diet. It is important to speak with a medical professional before adding vitamin supplements to a child’s daily routine.
The amount B vitamins that kid’s need depend on their age and lifestyle. If you are worried about if your child is getting enough B vitamins, you should talk to your family doctor. You can also increase the amount of B vitamins that are in their diets because many of the B vitamins can be found in food. This makes it easy to add them to an omnivore, vegetarian, or vegan diet. Here is how you can easily add B vitamins to your children’s diet.

Baker’s Yeast (active yeast) and Nutritional Yeast (non-active yeast)
Both baker’s yeast and nutritional yeast are great options when you are looking to add more B vitamins to your children’s diet. Yeasts contain Vitamin B1, B3, B5, B6, B9, and B12. Yeast can be found in many foods like bread, pasta, cereals, and fermented foods.

Lentils are one of the best ways of adding B vitamins to a diet. They are inexpensive, easy to cook, and are a great meat alternative. Lentils can easily be added to soups, and chilies to boost the Vitamin B levels.

Split Peas
Split peas are legumes that are very easy to overlook, but they are packed with Vitamin B1, B5, and folate. They also contain a good amount of protein and fibre, while they have little to no fat. They can be eaten raw as a snack or they can be added to soup.

Spinach is super healthy, even though a lot of kids hate it without even trying these tasty leaves. Spinach is high in fiber, iron and B vitamins. Spinach does not have a lot of taste so it is very easy to sneak it into smoothies with other pigmented fruits like blueberries and blackberries. However, kids should also be encouraged to try spinach in salads and other meals.

Mushrooms are great for kids since they don’t just contain B vitamins, they also contain vitamin D. Vitamin D can also be found in animal products, but mushrooms are a great option for vegan and vegetarian diets.

Seeds are a great snack for kids because they are easy to carry that are high in fibre, protein, and vitamins. There are many seeds that have B vitamins in them such as pumpkin, squash and sunflower seeds. Sunflower seeds are high in vitamins B1, B5, and B6. The best part of adding seeds to kid’s diets is that they can take sunflower seeds to school because they are peanut free.

Soybeans and products made from soybeans are high in fiber and protein. They are also a good source of lecithin, which improves the emulsification of fat, lowers cholesterol, and improves the function of the gallbladder. Studies done in Japan have found that soybeans can help reduce the risk of childhood obesity. Soybean products are used in many vegetarian and vegan recipes as a meat alternative.

Eggs are a good source of B Vitamins, but only in their yolks. It is recommended if you are going to eat eggs regularly that you choose free range eggs, or omega – 3 eggs (these chickens are fed flax seed to boost omega-3 levels). You should also make sure that eggs are cooked thoroughly because uncooked egg whites contain avidin, which will bind to the biotin in the eggs and reduces the body’s absorption of these vitamins.

Should I Worry About a Vitamin B Deficiency?
A Vitamin B deficiency is when you are not getting enough vitamin B in your diet and it can happen at any age. Vitamin B deficiencies in children can have lifelong effects, depending on how long the deficiency is. This is why it is important for children to eat a healthy diet, which contains a wide variety of foods.

Vitamin B deficiency has symptoms that are not noticeable until it is worrying and starting to affect your child’s overall health. A worrying sign that you should take your child to a doctor about a vitamin B deficiency is that their balance is off, or they are wobbly or dizzy. Another sign of vitamin B deficiency is if they have a tough time focusing on tasks or remembering.

B vitamins are important for how children develop and their overall health. So, making changes in their diet is a great option to improve their B vitamins levels. There are many foods that contain high levels of B vitamins, along with other important nutrients. If you are worried that your child is not getting the daily amount of nutrients they need, you should speak with your family doctor about your concerns and find out if your child has a deficiency in any nutrient.