B- Complex Vitamins Food Sources

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Vitamin B complex is a compound made up of eight different water soluble B vitamins B1, B2, B3, B5, B6, B7, B9 and B12.  B-complex  works as energy booster and it converts the food into energy. It was essential  for nervous system and brain functions. Here  are the details of  B complex.

  •  Vitamin B1 :  Called as Thaimine. It was an anti stress vitamin. Protects the immune system. It was rich in fish, egg, milk, meat, ham and nuts, rice, wheat, maida, poha multi-grain bread, fortified cereals, pulses or lentils such as moong dal, masoor dal, kidney beans, dark green leafy vegetables such as spinach, asparagus, fenugreek, lettuce and cabbage. It’s deficiency  can cause Wernicke’s encephalopathy, a neurological disorder.
  •  Vitamin B2 :  Called as  Raiboflavin. It prevents heart disease and restricts premature aging. Eggs, chicken, fish, legumes and green leafy vegetables such as spinach, broccoli, asparagus are loaded with B2.  Its deficiency can lead to skin disorders, hair loss, liver issues and anemia.
  • Vitamin B3 :  Called as Niacin. This helps improve blood circulation as well as the ‘good’ high-density lipoprotein (HDL) cholesterol level in the body.  Best sources are chicken, salmon and tuna fish. Whole wheat for  vegetarians. Its deficiency can result in pellagra.
  •  Vitamin B5 :  Called as Pantothenic acid.  It helps to produce testosterone hormone. avocados, broccoli, kale, meat, whole grains, potatoes, eggs, and legumes are the good sources of B5. vitamin B5 deficiency is uncommon, it can result in acne.
  • Vitamin B6:  Called as Pyridoxin.  Potatoes, eggs, beans, red meat contains high amount of B6. Its deficiency is linked to inflammation in the body as well as neurological problems.
  • Vitamin B7 : Called as Biotin. It also helps control high blood glucose levels. it is important for normal fetal development. Liver and egg yolks are the richest sources of B7. Its deficiency in infants may cause impaired growth and neurological disorders.
  • Vitamin B9 : Called as Folate. During pregnancy, it supports fetal development and prevents neurological defects.  Fresh fruits and vegetables that are excellent sources of folate also in  spinach, fenugreek, turnip greens, asparagus have high folate content. A deficiency of this vitamin can result in anemia. 
  • Vitamin B12 : Called as Cobalamin. It  helps in creating hemoglobin, the oxygen-carrying protein in your blood. Fish, red meat, eggs, poultry, milk, milk products and cheese and soy products are great source of B12. Its deficiency can cause macrocytic anemia.

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