B vitamins are the group of water-soluble vitamins which plays an important role in cell metabolism. Each of the 8 B vitamins has its individual specific name and all the 8 vitamins are referred to as B Complex group. B vitamins help the body to produce energy from the intake of food. The vitamins are vital for a variety of normal functions, for growth and development in the body. These vitamins are found in both plant and animal sources.
Vitamin B1, Thiamine
Vitamin B1, Thiamine, helps to maintain the immune system, nervous system and heart. It promotes healthy skin, hair and muscles.
Sources of Vitamin B1 are whole grains or enriched cereals, pine nuts, fish, potatoes, yeast, etc. It is found more in pork and meat.
Deficiency of vitamin B1 causes Beriberi which is a disease of the nervous system. It also affects important body functions such as brain function and heart function.
Vitamin B2, Riboflavin
Vitamin B2, chemically known as Riboflavin, helps prevent migraine headaches, improve immune system, maintain healthy hair, skin and mucous membranes, treat blood disorders and muscle cramps, improve major functions like cardiovascular system, liver, heart and kidney.
Vitamin B2 can be obtained from dairy products, liver, green leafy vegetables, eggs, soybeans, meat.
Vitamin B2 deficiency results in ariboflavinosis, acne, muscle cramps, increases the risk of cervical cancer, eye related problems, mouth problems like canker sores and sore throat.
Vitamin B3, Niacin
Vitamin B3, Niacin, helps to treat diabetes, skin problems, to prevent headaches, to improve memory, digestion, and blood circulation.
Sources of the vitamin are meat, whole grains, red meat, nuts, chicken, bacon, pea nuts, fish, milk, etc.
Deficiency of vitamin B3 causes pellagra, acne, arthritis, eye related problems, diarrhea, weakness and mental confusions, insomnia.
Vitamin B5, Pantothenic Acid
Vitamin B5, Pantothenic acid, helps to improve blood pressure, mental and physical stress, skin and hair problems, and nervous functions.
Vitamin B5 can be obtained from meat, vegetables, eggs, milk, cereals etc.
Deficiency of vitamin B5 causes acne, paresthesia, allergies, asthma, respiratory disorders and muscular cramps.
Vitamin B6, Pyridioxine
Vitamin B6, Pyridioxine, aides the development of brain and nerve function, immune system, improves hormone balance, reduces depression, eye related problems.
Vitamin B6 can be obtained from fish, bananas, dried beans, pork, chicken etc.
Deficiency of vitamin B6 leads to high blood pressure, depression and water retention, weakness, nervousness and short term memory loss.
Vitamin B7, Biotin
Vitamin B7, biotin, helps to maintain healthy nervous system, healthy skin and hair, nails, improve glucose levels.
Vitamin B7 can be obtained from barley, cereals, eggs, broccoli, bread, chicken, cheese etc.
Deficiency of vitamin B7 leads to impaired growth in infants, neurological disorders, muscle pains, dry skin, nervous system related problems.
Vitamin B9, Folic Acid
Vitamin B9, Folic Acid, helps to improve nervous system, digestion, physical and mental health, brain function, blood function.
Vitamin B9 can be obtained from green leafy and starchy vegetables, liver, citrus fruits, wheat bread, broccoli etc.
Deficiency of vitamin B9 leads to anemia, birth defects thus advised during pregnancy to women, affects the brain, causes poor growth, irritability, diarrhea, constipation, depression, acne, fatigue and anxiety.
Vitamin B12, Cobalamin
Vitamin B12, chemically known as cobalamin, promotes healthy nervous system, blood cells, helps prevent anemia, reduce risk of blood levels.
Sources of this vitamin are fish, liver, eggs, beef liver, cereals, milk, dairy foods etc.
Deficiency of vitamin B12 leads to anemia, memory loss, cognitive defects, psychosis rarely paralysis, loss of appetite, nerve problems, brain damage.