Vitamin B: Types, Health Benefits and Food Sources

Image by google | Vitamin B

The B-Vitamins are good nutritional source in keeping you healthy. There are 8 vitamin-B complexes:

1. vitamin B1 ( thiamine)
2. Vitamin B2 ( riboflavin)
3. Vitamin B3 ( niacin)
4. Vitamin B5 ( pantothenic acid )
5. Vitamin B6 ( pyridoxine )
6. Vitamin B7 ( biotin)
7. Vitamin B9 ( folic acid )
8. Vitamin B12 ( cobalamin )

They are all helpful in regulating different metabolic processes such as:

• Vitamin B1 (Thiamine) naturally metabolize the food into energy. It helps in the formation of brain cells and keep the nervous system well.

Food sources: cereal, pasta, whole grain, beans, fish, liver, seeds and nuts.

• Vitamin B2 (Riboflavin) provide healthy eyesight, brighten your skin and produce energy.

Food sources: Milk, yogurt, cheese, egg and green vegetables

• Vitamin B3 (Niacin) is important in cell production and keep them functioning properly

Food sources: legumes, egg, meat and fish

• Vitamin B5(Pantothenic acid) contributes in synthesis of protein and fat thus helps in energy metabolism.

Food sources: egg, chicken, beef and vegetables.

• Vitamin B6 (Pyridoxine) support your immune system by fighting against infection, It promote brain health and regulate steroid hormone activity. It helps to turn food into energy

Food sources: Oats, soya beans, peanut, poultry, banana, watermelon and avocados

• Vitamin B7 (biotin) helps in cell growth, it takes part in synthesis of fat and glycogen and give energy to your body.

Food sources: cauliflower, mushroom, yeast, peanuts, egg yolk and chicken

• Vitamin B9 (folate) is necessarily needed to form red blood cells. This should be taken by women before and after pregnancy to lower the risk of birth defects.

Food sources: beef liver, egg, bean, nuts and orange juices.

• Vitamin B12 (cobalamine) helps to keep your nerves and body cell healthy.

Food sources: beef, fish, milk and cheese 

Considering all these nutrient in your diet will surely keep you physically and mentally healthy and fit.