Sources and Types of Vitamin B Complex
1- Vitamin B1 (Thiamine)- Vitamin B1 helps the body control blood sugar and make fatty acids. Apart from this, vitamin B1 also helps in keeping your brain healthy and maintaining neurotransmitters properly. You eat pulses, whole grains, nuts and seeds to meet the deficiency of vitamin B1.
2- Vitamin B2 (Riboflavin)- Vitamin B2 helps in making the body energetic and producing essential enzymes. Vitamin B2 also helps in keeping the eyes healthy and removing neurological diseases. Vitamin B2 also removes heart diseases. Vitamin B2 deficiency can be overcome by including dairy products like milk, curd, cheese and eggs, leafy green vegetables in the diet.
3- Vitamin B3 (Niacin)- Vitamin B3 acts as an anti-aging agent. With its help, the body is able to absorb proteins, fats and carbs well. Vitamin B3 also helps in keeping the digestive system and nervous system healthy. For this, include things like wheat, mushrooms, peas, eggs, fish, sunflower seeds, avocado in the diet.
4- Vitamin B5 (Pantothenic Acid)- Vitamin B5 helps metabolize enzymes, proteins, carbs and fats. This makes the body strong. Natural sources of vitamin B5 are mushrooms, eggs, sweet potatoes, pulses, nuts, peanuts, avocados and red meat.
5- Vitamin B6 (Pyridoxine)- Vitamin B6 improves blood health. Vitamin B6 increases the level of red blood cells in the body and hemoglobin also increases. Vitamin B6 is necessary to strengthen immunity and keep the brain active. You can get vitamin B6 from things like chickpeas, potatoes, fish cereals, soybeans in food.
6- Vitamin B7 (Biotin)- Vitamin B7 helps in reducing obesity. Its consumption helps in breaking down fat. It helps in making metabolism strong and keeping the stomach good. Natural sources of vitamin B7 are mushrooms, egg yolks, salmon fish, nuts, spinach, bananas, apples, beans, broccoli and milk.
7- Vitamin B9 (Folate)- Vitamin B9 is also known as folic acid. It is very important for the growth and health of the unborn baby. The risk of serious diseases like hair fall and cancer can also be reduced. For folic acid, you should eat eggs, spinach, bananas, leafy greens, beans, broccoli, cereals, peanuts, sunflower seeds, peas and citric fruits.
8- Vitamin B12 (Cobalamin)- Vitamin B12 is very important for making the brain healthy and strong. Vitamin B12 helps in keeping the circulatory system and nervous system good. Vitamin B12 also helps in activating cells. For this you can consume cheese, milk, meat, curd, cashew, sesame, broccoli, seafood and fish.
Disclaimer: Take these only as suggestions. Before following any such treatment/medication/diet, consult a doctor.w