When we refer to vitamin B complex, it includes vitamin B1 (Thiamine), vitamin B2 (riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), Vitamin B6, B7, B12 and folic acid. So we can say that B complex is a supplement which contains all the above vitamins. Vitamin B is important for normal functioning of every part of human body.
It helps in producing energy. It helps in maintaining a healthy nervous system. It helps in proper digestion of food. It is essential for maintaining healthy skin and hair. It helps in cell reproduction. Vitamin B plays a very important role in the activities of proteins and enzymes which help in regulating chemical reactions of the body.
It is very important in maintaining a good emotional and neurological health. Our body does not store vitamin B complex as it is a water soluble vitamin and gets out of the body with urine if unused. So it is important to always take supplements of vitamin B complex or maintain a rich diet to remain healthy. Food sources which are rich in vitamin B complex are:
Vitamin B1 and B2 are found in: cereals, wholegrain, potatoes, sea food, kidney beans, dairy products, green vegetables.
Vitamin B3 is found in: Liver, fish, chicken, nuts, dried beans.
Vitamin B6 is fund in: liver, fish, pork, potatoes, bananas, dried beans.
Vitamin B7 is found in: egg yolk, peanuts, mushrooms, liver, watermelon
Vitamin B9 is found in: All citrus fruits, liver, mushrooms, peas, dried beans
Vitamin B12 is found in: meat, eggs, poultry, milk. Deficiency of Vitamin B complex can lead to many discomforting effects on the human body.
It can lead to many problems such as: Vitamin B1– Fatigue, tiredness, insomnia. Vitamin B2- Depression, complications in pregnant women.
Vitamin B3– Agitation, mental fatigue, psychosis
Vitamin B5– Hair loss, dizziness, constipation and other stomach problems.
Vitamin B6– Insomnia, eczema, migraine, headaches
Vitamin B7– Hair loss, drowsiness, depression
Vitamin B9– stillbirths, premature births, miscarriages, infertility, skin disorders
Vitamin B12- nervous system disorders, anemia Vitamin B complex is extremely important for human well being. So follow a diet which is rich in vitamin B to enjoy a healthy body.