What are the Food Sources and Function of Vitamin B?

B vitamins are a group of eight vitamins. They are vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic Acid), vitamin B6 (Pyridoxine), vitamin B7 (Biotin), vitamin B9 (Folic Acid) and vitamin B12 (Cobalamins).Together they form ‘B complex’. Each vitamin plays important role in the body.

Vitamin B1 helps maintain healthy heart, nervous system. Sources of vitamin B1 are fish, pine nuts, pork, beans, breakfast cereals etc.

Vitamin B2 is required in small amounts to maintain normal metabolism, energy, nervous system, etc. Sources of B2 are meat, fish, liver, green vegetables, nuts, kidney, almonds etc.

Vitamin B3 is required for converting fat into energy and helps maintain blood circulation, healthy skin, nervous system, digestive system, helps improve joint pains, cures diseases like osteoarthritis, and reduces the possibility of heart attacks. Sources of vitamin B3 are eggs, beans, cereal grains, meat, yeast, bran, paprika, potatoes, pasta etc.

Vitamin B5 maintains balance in hormone levels, neurotransmitters, muscular cramps, respiratory function, heart function and metabolism. Sources of vitamin B5 are mushrooms, pork, liver, eggs, milk, vegetables, legumes, cereals, meat etc.

Vitamin B6 helps for the optimal functioning of brain, nerves and immune system, maintenance of blood sugar levels, helps to convert the food into energy. Sources of vitamin B6 are poultry, nuts, whole grains, banana, meat, fish, legumes etc.

Vitamin B7 helps maintain the normal functioning of nervous system, metabolism, healthy skin and hair. Sources of vitamin B7 are egg yolks, poultry, peanuts, banana, mushrooms, liver, yeast, whole wheat grains etc.

Vitamin B9 is folic Acid and is responsible for development of the fetus, for producing and growth of new cells, helps the brain and nervous functioning, strengthens immunity, assists in digestion, producing energy etc. Sources of vitamin B9 are peanuts, beans, bean sprouts, dark leafy vegetables, liver, legumes, walnuts, almonds, broccoli, cauliflower, strawberries etc.

Vitamin B12 helps to prevent nerve damage, for the formation of red blood cells, for the functioning of immune system, neurological function, helps for digestion. Sources of vitamin B12 are yoghurt, pulses, asparagus, spinach, broccoli, whole grain cereals, cheese, egg, chicken, milk, beef, fish, salmon, clams etc.