Vitamin B is not a single vitamin but it is a group of eight chemically distinct vitamins collectively known as Vitamin B Complex.
You must be aware of the fact that if you eat a balanced diet, you get all the nutrients like vitamins, minerals, carbohydrates and fats. It is essential to maintain a balanced diet because vitamin B complex is water soluble. They are excreted from the body daily and so must be replenished on a regular basis
So today, we present you a quick guide about vitamin B complex, its types, sources and some deficiency symptoms.
Vitamin B1 (Thiamine)
It is important for the healthy functioning of the nervous system and muscles. Thiamine helps to convert carbohydrates into energy. It is often called as an anti-stress vitamin because it has the ability to protect our immune system and fight against infections. Some good source of thiamine are whole grains, beans, spinach, kale, yeast, nuts, sunflower seeds, pork, and red meat.
Vitamin B2 (Riboflavin)
This vitamin converts food to energy. It improves our vision. Riboflavin has potential to provide relief from headaches and migraines. It is also important for body growth and red blood cell production. Some rich foods in this vitamin are almonds, wild rice, eggs, Brussels sprouts, spinach, broccoli, salmon, and beef.
Vitamin B3 (Niacin)
It helps in energy production in the body. Niacin plays important role in repairing and protecting DNA. It also helps in lowering the high cholesterol. This vitamin can support the appearance of skin. Niacin supports the digestive system and improves skin condition. Niacin is present in beef, poultry, fish, legumes, nuts, eggs, beans, and green vegetables.
Vitamin B5 (Pantothenic Acid)
It helps the body to break down carbohydrates, proteins and fats. It improves mental performance. Not only this, it is necessary for the production of hormones, and is needed for proper growth. Foods rich in this vitamin are organ meats, egg yolk, whole grains, avocados, nuts, lentils, broccoli, kale, and dairy products.
Vitamin B6 (Pyridoxine)
B6 plays important role in the formation of hemoglobin, essential for blood supply in body. This vitamin supports hormonal balance in women. Also, it helps the body to metabolize amino acids from our food. It helps the body produce serotonin and melatonin hormones. Good source of pyridoxine are meat, poultry, eggs, fish, bananas, berries, peaches, carrots, spinach, sunflower seeds, and brown rice.
Vitamin B7 (Biotin)
This vitamin plays a central role in improving metabolism. Also, it helps to reduce hair loss. It ensures healthy skin and nails. Foods rich in biotin are strawberries, organ meat, yeast, pork, chicken, fish, cauliflower, egg yolks, and nuts.
Vitamin B9 (Folic Acid)
It is important for the healthy formation of red blood cells in the body. It helps to reduce the risk of neural tube defects in infants. Rich source of folic acid are dark green leafy vegetables, organ meats, beets, dates, avocados, beans, salmon.
Vitamin B12 (Cobalamin)
This vitamin helps in the formation of healthy DNA. It supports the maintenance of the nervous system. Cobalamin supports folic acid to produce red blood cells and help it to create hemoglobin. This vitamin can be found in chicken, beef, fish, pork, and clams.
Symptoms of Vitamin B deficiency
Poor diet is the leading causes of vitamin B deficiency. Some common symptoms include chronic fatigue, anxiety or depression, heart palpitations or arrhythmia, poor sleep, tingling in the hands, fingers or toes, skin blemishes etc. A lack of cobalamine, can lead to anemia, sore tongue and mouth ulcers. Folic acid deficiency can cause diarrhea.
So, it is very important to consume vitamin B complex through our diet. You can take the tablets on taking prescriptions from doctor.