Vitamin B is very pivotal vitamin like other vitamin. It contain group of eight nutrients in it and each play a vital role for the growth and improvement of body. This group have eight nutrients of vitamin B- vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic), vitamin B6 (Pyridoxine), vitamin B7 (Biotin), vitamin B9 (Folate), vitamin B12 (Cobalamin), etc.This group is named as vitamin B complex.
These nutrients obtained from different foods and vegetables.Each food have different complex of vitamin B nutrients in adequate amount. The food replete with vitamin B nutrients are given below:
1. Green vegetables.
Green vegetables are necessary nutrients for good health. Each vitamin in vegetables play an important role for the growth of our body. Vegetables provide good proportion of essential vitamin B complex. Vegetables high in vitamin B have distinct amount of each nutrient. Vitamin B maintain the health of digestive system. It also reduces the skin related problems in the body.
2. Egg
Eggs are also counted as good source of vitamin B complex. Egg yolk is replete with nutrient which provide vitamin B12 and increase the formation of red blood cell, lead to reduce the risk of anemia. Egg yolk provide amino acids to the body that help to reduce the mental illness and depression.
3. Salmon
Salmon fish is most popular food loaded mineral and nutrients. Salmon fish have good amount of B12. This vitamin help to reduce the risk of heart disease. Apart from this salmon is good source of calcium and protein.
4. Milk
Milk is another vitamin B complex rich food. Milk is also filled with other essential nutrients that helps in the growth of body. All dairy product extracted from milk are good source of vitamin B complex and other nutrients.
5. Legumes
Legumes have good content of vitamin B complex. However, these are known for high folate content.Different legumes contain different amount of vitamin B nutrients in it.
Other sources that are rich in vitamin B complex.
1. Vitamin B1 (Thiamine)
Vitamin B1 is prominent nutrient for our body. It reduces the heart related diseases and improve metabolism.
Vitamin B1 convert the carbohydrates into energy and this energy strengthen the muscles and other functioning in the body.
Food that contain high vitamin B1.
- Fish
- Pork
- Egg
- Nuts and seeds
- Whole grains
- Beef liver
- Black beans
- Edamame
2. Vitamin B2 (Riboflavin)
Vitamin B2 is mandatory nutrient. It is a water soluble nutrient and help in the production of red blood cell.
The food that contain vitamin B2 are:
- Organ meat
- Cheese
- Almond
- Chicken breast
- Milk
- Salmon
- Spinach
- Broccoli
3. Vitamin B3 (Niacin)
It is nutrient that improve the functioning of brain and alleviate the problem of arthritis and cholesterol. Deficiency of vitamin B3, lead to many problems.
The foods that contain high extent of B3 are:
- Tuna, meat, red fish salmon,
- Cereal and legumes
- Breads
4. Vitamin B5 (Pantothenic)
Vitamin B5 is accountable for producing red blood cell in the body. It also improve the immune system and keep the digestive system continuous and healthy.
The food that contain B5 are:
- Mushroom
- Nuts and seeds
- Beef
- Chicken breast
- Avocado
- Milk
5. Vitamin B6 (Pyridoxine)
It is helpful in better functioning of nervous system and mitigate the risk of blood clotting. It also improve the production of blood and reduce the risk of anemia.
Food with high vitamin B6 are:
- Soya beans
- Oats
- Fish
- Peanuts
- banana
6. Vitamin B7 (Biotin)
Biotin is essential vitamin for our nervous system. It is beneficial for the growth of skin tissues and metabolism. It help to strengthen the structure of hair follicle as well.
High vitamin B7 containing foods:
- Sweet potatoes
- Broccoli
- Liver
- Egg yolk
- Mushrooms
- Nuts and seeds
7. Vitamin B9 (Folate)
All vitamin of vitamin B complex have different function in the body. Similarly, folate convert fat and carbohydrates into energy.
Vitamin B7 containing food are:
- Peanuts
- Seafoods
- Whole grain
- Fruits
- Beans
8. Vitamin B12 (Cobalamin)
Vitamin B12 play a significant in the formation of DNA and improve nervous system. This vitamin is mostly found in organs.
The source of vitamin B12 are:
- Salmon
- Tuna
- Liver
- Egg
- Cheese
- Meat
- Milk
Deficiency of vitamin B complex
1. Symptoms of vitamin B1 (Thiamine) and B2 (Riboflavin) deficiency:
- Weakness in muscles
- Blurred vision
- Fluctuations in heart rate
- Irritability and unusual fatigue
- Vomiting
- Problem in breathing
2. Symptoms of vitamin B3 (Niacin) deficiency:
- Constipation
- Vomiting
- Depression
- Bright red tongue
- Headache and difficulty in understanding
3. Symptoms of vitamin B5 (Pantothenic) deficiency:
- Burning of hand and feet
- Hypoglycemia
- Nausea
- Pain in stomach
- Difficulty in sleeping
4. Symptoms of vitamin B6 (Pyridoxine) deficiency:
- Dryness of mouth and lips
- Low immunity
- Redness of skin
- Disorder in cognition
- Fatigue
5. Symptoms of vitamin B7 (Biotin) deficiency:
- Vomiting
- Fungal infection
- Seizures
- Redness of skin
- Hallucination
6. Symptoms of vitamin B9 (Folate) deficiency:
- Swollen tongue
- Problem in growth
- Fatigue and headache
- Short breathing
- Concentration problem
7. Symptoms of vitamin B12 (Cobalamin) deficiency:
- Diarrhea
- Weak eyesight
- Mental illness
- Unhealthy nervous system
- Weak muscles
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