Forms Of Vitamin B And Their Values You Should Know

Forms Of Vitamin B And Their Values You Should Know

Forms Of Vitamin B And Their Values You Should Know

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.Forms Of Vitamin B And Their Values You Should Know

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.Forms Of Vitamin B And Their Values You Should Know

  • 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

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Are you feeling depressed You might be low on B12

Are you feeling depressed You might be low on B12

Are you feeling depressed You might be low on B12

Today, everyone is busy in making money and have completely forgotten about their health. They have forgotten the reason they are earning. With their hectic schedule, they have no time left to concentrate on what they are eating.

The improper diet results in a lot of deficiency diseases. If not cured in time, they could even risk your life.

One of the most common deficiencies people face these days is the deficiency of vitamin B. Nearly every third person is suffering from it.

Deficiency of B12 affect your health

The deficiency of vitamin B12 leads to diseases like depression and anxiety. Depression can be related to one feeling low or sad for some time without any apparent reason. This could be for days, months or even for years which is not good for physical and mental health.

A person suffering from depression is adversely affected by areas like feeling, thinking and acting. He also loses interest in activities once enjoyed. A person suffering from depression can feel dejected, helpless and hopeless.

It also leads to many physical and mental problems and decreases the ability and efficiency of your performance at home or work. The depression could be a reaction to losing loved ones, or it could be a side effect of taking some medical treatment.

Role of Vitamin B12 in healing you:

It is known that vitamin B plays a vital role in producing brain chemicals that affect mood and other functions of the brain. The low level of these brain chemical is related to depression. The decrease in the level of vitamin B12 and B6 can lead to depression.

It is also found that people suffering from depression have low plasma level of cobalt, a mineral that forms the center of B12. The vitamin B12 has an effect on the serotonin present in your brain. Serotonin in your brain is responsible for your mood regulation and low level of the same is linked with depression.

Deficiency of vitamin B could be because of improper or unhealthy diet and the other reason could be that these vitamins are not being absorbed by your body, which is due to Pernicious anemia which is a  problem in itself.

Reason for low Vitamin B12 Level in your body

Pernicious anemia is an autoimmune condition where healthy cells from your stomach are been attacked by your body’s natural defense system named as the immune system. Vitamin B12 is combined with a protein forming an intrinsic factor in your stomach.

This intrinsic factor is then absorbed in the guts called distal ileum. But as your immune system attacks healthy cells present in your stomach, your body is unable to absorb these vitamins.

Pernicious anemia is treated by giving shots of B12 in muscles or by B12 pills for getting your vitamin level back to normal. If your pernicious anemia is of the severe level then taking B12 can help you a lot.

Other than this, there are some natural ways to intake vitamin B12 in your diet:

Rich resources for Vitamin B12

It is mostly a problem with vegans or vegetarians who are deficient in vitamin B12 as vitamin B12 is naturally present in fish, crabs, clams, liver, eggs, low-fat roast beef, cheese, etc.  Check out the below table for a list of products rich in vitamin B12.

The recommended daily allowance of vitamin B12 for an average male adult is 2.4mcg whereas for women it goes to 2.6mcg or 2.8mcg for pregnant and breastfeeding women.

According to the physicians, the amount of vitamin required daily for by a person is not received from the food. To meet this vitamin requirement, you can consume pills of vitamin B-complex B12 with your morning meal.

A vitamin B12 pill easily gets absorbed into the blood vessel which is why it has worked amazingly for even seniors who have trouble in absorbing vitamin in their stomach.

Healthy Food Choices


Healthy Food Choices

healthy food choices

The foods you eat does more than just fill your stomach; it gives your body the energy it needs to thrive. Your diet has a large impact on your physical and mental health. You need to choose the most nutritious foods over unhealthy foods that may deplete your energy, impair your digestive system or raise other health risks. Making healthy food choices means taking a closer look at your current eating patterns. Making small changes to your dietary plan can go a long way in making your bodies immune against certain health risks and diseases. But why is it difficult to make healthy food choices? The answer is, we indulge in bad eating problems when we don’t have a healthy food plan. The answer lies not in eliminating certain kind of foods from your diet but instead limiting the size of servings of such foods

What constitutes a healthy diet?

Eating healthy isn’t a complicated task, it is about making smart choices. We all need a balanced diet of carbohydrates, proteins, fats, fiber, vitamins and minerals to sustain a healthy body. The Food Groups and typical serving sizes

You should consume a variety of foods from the major food groups. Each group supplies important nutrients, including vitamins and minerals.


6-8 servings per day. Choose mostly whole grain or high fiber cereals

  • 1 slice of bread
  • 1/2 cup of rice or pasta
  • 1 ounce of cereal

Fruits & Veggies

4-5 servings per day. Choose fresh, frozen, and canned without added sugar or salt

  • 1 cup of raw leafy vegetables
  • 3/4 cup of vegetable juice
  • 1/2 cup of other vegetables
  • 1 medium Apple or banana
  • 1/2 cup of sliced fruits

Meats & Alternatives

2-3 servings per day

  • 2-3 ounces of cooked lean meat, poultry, or fish
  • 2 hard-boiled eggs
  • 1/2 cup of cooked dry beans
  • 2 tbsp of peanut butter


2-3 servings per day

  • 1 cup fat-free or low-fat milk
  • 1 cup fat-free or low-fat yogurt
  • 1 and 1/2 oz fat-free or low-fat cheese

Fats & Sugars

Choose very small amounts. Indulge in these comfort foods occasionally. Avoid those high in sugar, salt such as sodas, chips, commercially baked goodies, altogether.


Carbohydrates are body’s main source of energy. There are mainly two types of carbohydrates: simple and complex.

Simple Carbohydrates:  Fruits, vegetables, and milk products

Complex Carbohydrates: Breads, cereals, pasta, rice, corn, beans, potatoes

For a healthy lifestyle, your carbohydrate intake should include:

  • Whole grain foods over foods made with refined grains and flours
  • Eat whole grain bread and cereals.
  • Choose whole fruit over fruit juice.


Proteins are often called the body’s building blocks. They help in body growth and developments as well repair the tissues. Proteins also play an important role in the immune system and as well as in supporting mood and cognitive functions.

Sources of protein include seafood, lean meat and poultry, eggs, beans, soy products, nuts and seeds. Protein is also found in dairy products.

Vitamins & Minerals

Vitamins and minerals are essential for the smooth functioning of the body. Not only do they keep your body healthy and functional, but they also protect you from a variety of diseases. Fruit and vegetables are a good source of vitamins, minerals and fiber.


Vitamins are organic substances produced by plants or animals. They are divided into two categories: water soluble—eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and vitamin C—and fat soluble Vitamin A, D, E, and K.

Vitamin A: beef, liver, spinach, fish, sweet potatoes, carrots.

Vitamin B: milk, yogurt, cheese, meat, chicken, poultry, fish, ham, fortified soymilk, tofu and other soy products, whole grains and cereals. You can also have Vitamin B complex with B12 supplements if your diet doesn’t provide the necessary requirement. The risk of overdose is lower than other nutrients because B vitamins are water-soluble.

Vitamin C: Citrus fruit, potatoes, bell peppers, strawberries.

Vitamin D: Fortified milk and cereals, fatty fish

Vitamin E: Vegetable oils, leafy green vegetables, whole grains, nuts. Cranberry Concentrate Softgels are also highly recommended if you lack Vitamin C and Vitamin E. They are known to improve digestion and regulate blood sugar levels too.


Fats give you energy and feeling of satisfaction after consuming food. There are different kinds of fats; while bad fats wreck your health and increase the risk of diseases, the good fats protect your brain and heart. Healthy fats such as omega 3 fatty acids are vital to your physical and emotional health.

  • Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.
  • Include black Cumin Seed Oil capsules which are a good source of Omega 3 and Omega 6 fatty acids