Vitamin B complex, which comprises of 8 B vitamins, plays a key role in making sure that our body runs smoothly and doesn’t have any issues whatsoever. These are the essential nutrients that are helpful in converting food that we take into the fuel that our body can use for its routine functioning. When you have enough of these super vitamins, you stay energized all day long and even though many of these vitamins work concurrently, they all have their own benefits to offer as well.
Now, if you are getting interested in finding out more about this wonder vitamin. Let’s discover the eight of them and see what each of them has to offer.
- Vitamin B1 Or Thiamine
Thiamine or vitamin B1 proves to be helpful for the body in creating new cells. It is usually known as anti-stress vitamin as it protects our immune system. According to several studies. The vitamin B1 turns out to be handy while carbo-loading as it helps in breaking down the simple carbohydrates. Some of the best sources of this vitamin include whole grains, spinach, beans, peanuts, wheat germ, kale and blackstrap molasses.
- Vitamin B2 Or Riboflavin
It’s another great vitamin that takes the role of antioxidant for fighting against the free radicals. It might also be helpful in preventing early aging as well as heart diseases. Riboflavin is also very important for the production of red blood cells in the body which are necessary to transport oxygen to all the body parts.
There are several studies suggesting B2 vitamin is helpful for those suffering from migraines. However, more research should be done to collect further evidence on this. Remember, however, that riboflavin content in different food sources is reduced when exposed to UV light. So, when buying milk. For example, only choose products that come in the opaque containers so that the vitamin does not break down.
Wild rice, almonds, yogurt, milk, Brussels sprouts, eggs, soybeans and spinach make good sources of this B vitamin.
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- Vitamin B3 Or Niacin
Niacin is, basically, known to give a boost to HDL cholesterol levels providing your body with good cholesterol it needs. Furthermore, increase in HDL levels reduces the quantity of bad cholesterol in human blood. It is rare to have deficiency of this B vitamin in the developed countries. Nevertheless, alcohol abuse can reduce your body’s B3 levels.
Some of the good sources of this B vitamin include red meat, yeast, beans, eggs, green vegetables and milk.
- Vitamin B5 Or Pantothenic Acid
A little vitamin B5 is present in almost all the food groups and that’s evident from its name as well. The word Pantothenic is derive from Pantothen in Greek which means ‘from everywhere’. Besides, breaking down carbs and fats for energy, it is responsible for producing stress and sex related hormones as well including testosterone.
You can get it from Avocados, eggs, meat, legumes, and yogurt.
- Vitamin B6 Or Pyridoxine
In combination with vitamin B9 and vitamin B12, the vitamin B6 contributes to regulating homocysteine levels in the body – the amino acid often linked to heart disease. It plays a key part in determining your sleep and mood patterns as it is helpful for the body to produce melatonin, serotonin, and norepinephrine. There are studies to suggest that this vitamin can also help in reducing inflammation in people who have rheumatoid arthritis.
Chicken, tuna, turkey, lentils, salmon, cheese, sunflower seeds, carrots and brown rice make good sources of this particular vitamin.
- Vitamin B7 Or Biotin
Due to its connection with healthy skin, nails and hair, the vitamin B7 is also known as ‘the beauty vitamin’ especially for kids and women. So, you can plan on buying the best hair brush around to style your healthy hair after treating them with this wonder vitamin. It is also helpful for people who have diabetes and can allow them to keep their blood glucose levels under control. It is also, particularly, important in pregnancy as it plays an important part in your baby’s normal growth.
Some good sources of this vitamin include Barley, yeast, liver, chicken, pork, potatoes, fish, egg yolks, nuts and potatoes.
- Vitamin B9 Or Folate
Folic acid is what this particular vitamin is alternately known as and it’s a synthetic form that is use in different supplements as well as fortified foods such as bread and cereal. According to studies, folate might be helpful in keeping depression away and preventing memory loss. The vitamin B9 is also very important for pregnant women because it helps in the baby growth while preventing neurological birth defects.
Wondering where to get this B vitamin? Well, you can have it through asparagus, beets, dark leafy greens, root vegetables, salmon, bulgur wheat & beans, root vegetables, and milk.
- Vitamin B12 Or Cobalamin
This particular vitamin usually works in a team. It works with the vitamin B9 for producing red blood cells in the body. While helping iron do what it is mean for i.e. create hemoglobin which carries oxygen. As it is mostly present in animal sources, studies reflect large number of vegetarians to have a deficiency of this vitamin. However, unless you’re a strict vegetarian, you can still get enough of it through your diet. Anyone with a deficiency should, however, take a supplement.
Some natural sources of vitamin B12 include eggs, dairy, shellfish, fish, pork and beef.
So, each individual vitamin that is part of the vitamin B complex has its own benefits that you may want to avail. It’s, therefore, always a great idea to add vitamin B complex to your diet routine.
