Vitamin is a water soluble vitamin that is essential for producing energy and keeping it energetic throughout the day.
Vitamin B was earlier though to be a single vitamin but later on it was discovered that vitamin B is a complex of several vitamins needed for growth and regeneration.
Fish is the best source of vitamin B.
Types of Vitamin B:
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (folic acid)
• Vitamin B12 (various cobalamins)
Benefits of Vitamins B Complex:
Vitamin B complex help you produce energy for your body and also has a significant role in the synthesis of red blood cells.
Vitamin B is required for:
• Supporting and increasing the rate of metabolism
• Maintaining healthy skin, hair and muscle tone
• Reducing threat of pancreatic cancer
• Enhancing the workings of the nervous and immune system
• Promoting cell division and growth
Deficiencies of Vitamin B:
Vitamin B1 (thiamine):
The deficiency of vitamin B1 causes beriberi. It is a diseases of nervous system that is characterized by ‘weight loss, emotional disturbance, weakness and pain in the limbs, periods of irregular heartbeat, heart failure and even death.’
Vitamin B2 (riboflavin):
Riboflavin deficiency can lead to ariboflavinosis that manifests crack lips, hyper-sensitivity to sunlight, inflammation of the tongue, pseudo-syphilis, sore throat.
Vitamin B3 (niacin):
Pellagra is caused by the deficiency of chronic lack of niacin. Symptoms consist of dermatitis, aggression, diarrhea, insomnia and mental confusion. In severe cases, pellagra can lead to dementia and death.
Vitamin B5 (pantothenic acid):
The deficiency of vitamin B5 can result in acne and paresthesia (tingling, burning, pricking sensation in the skin – with no long term affects).
Vitamin B6 (pyridoine):
Pyridoxin deficiency causes depression, water retention and hypertension.
Vitamin B7 (biotin):
The deficiency of vitamin B7 does not cause any remarkable symptom in adults but in infants it can result in neurological disorders and growth impairment.
Vitamin B9 (folic acid):
Vitamin B9 deficiency causes birth defects in expecting mothers. Folic acid supplements are therefore advised during pregnancy.
Vitamin B12 (various cobalamins):
Macrocytic anemia, memory loss, cognitive defects and peripheral neuropathy are caused by the deficiency of vitamin B12. ‘It is most likely to occur among elderly people. In rare cases, one can also suffer paralysis.’
Sources of Vitamin B Complex:
• Fish and seafood
• Whole grains
• Milk and curd
• Poultry and meats
• Green leafy vegetables
• Beans and peas
Incorporate these vital elements in you in your diet and stay healthy!