We generally come across the two nutrients vitamins and minerals whenever there is a nutritional deficiency or for recovery or maintaining good health. But do you know that they are the most essential nutrients for our overall health? You should always ensure that you get enough Vitamin B through your diet. But, how will you know that? Here is the complete guide of Vitamin B, their types and benefits, and their execution in your body. Vitamin B and its Types Vitamin B, also known as Vitamin B Complex, perform certain bodily functions to ensure the energy level from the diet or food you eat. Vitamin B is also responsible for producing new healthy cells in our body. They also help in building up mental as well as physical health. Find here the list of the key B vitamins:
Vitamin B1 (Thiamin): The very first vitamin B that was discovered was Vitamin B1, also known as Thiamin. Every blood cell uses adenosine triphosphate (ATP) that is formed by Thiamin, for energy generation. When the body is under stress, Thiamin acts as an anti-stress vitamin that helps the nervous system to function normally.
Food Sources: Pork, Nuts, Wheat germ, Blackstrap molasses, Beef, Liver and organ meats, Whole grains, other enriched grain products, eggs, and oranges.
Vitamin B2 (Riboflavin): Riboflavin is essential for eye health. It also helps in energy production and the formation of red blood cells.
Food Sources: Almonds, Mushrooms, Spinach, Almonds, Lamb, Yogurt, tomatoes (sun-dried)
Vitamin B3 (Niacin): It is responsible for improving the health of the heart by regulating circulation throughout the body. It also acts as an energy booster.
Food Sources: Fish, Beef, Pork, Chicken and Turkey, Avocado, Sunflower seeds, and Green Peas.
Vitamin B5 (Pantothenic Acid): Pantothenic Acid helps in breaking down body fats and carbohydrates and promoting energy level. It also regulates the healthy digestive system and reduces signs of fatigue.
Food Sources: Beef and Beef Cuts, Sunflower seeds, Avocados, Eggs, and Oily Fish
Vitamin B6 (Pyridoxine): Pyridoxine helps in converting food that we eat into energy. It increases metabolism and is especially important for brain and liver function.
Food Sources: Potatoes, Starchy vegetables, beef, and some non-citrus fruits.
Vitamin B7 (Biotin): Vitamin B7, also known as Biotin, is best for hair, nail and skin care.
Food Sources: Eggs, beans, soybeans, brewer’s yeast, nuts, bananas, and mushrooms.
Vitamin B9 (Folic Acid): It regulates DNA synthesis and produces blood cells.
Food Sources: Broccoli, Okra, Brussels sprout, asparagus, dark leafy vegetables.
Vitamin B12 (Cobalamin/Methylcobalamin): Vitamin B12 helps in promoting cardiovascular health. It also helps in keeping the blood cells healthy. Methylcobalamin helps in preventing megaloblastic anemia.
Food Sources: Animal products, plant foods, and cereals