Vitamins are needed for proper functioning of human body. Though they are required in very small quantities, the lack of Vitamins reflects greatly on our health! Our body is not capable of producing vitamins on its own, we therefore need to depend on external sources to ensure that the need is fulfilled. Here we discuss best vitamin b benefits and much more.
Vitamin B was earlier thought to be just a single vitamin. But it was later found that these are chemically distinct vitamins that co-exist in the same food sources together. The different vitamins co-existing are:
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine and pyridoxamine)
Vitamin B7 (biotin)
Vitamin B9 (folate or folic acid)
Vitamin B12 (cobalamin)
Vitamin B is needed for proper functioning of almost every process that occurs in our body. It is of critical importance for metabolism, the nervous system, vital organs, eyes, muscles, skin and hair. Our body uses different energy yielding food sources like carbohydrates, fats and proteins for fuel. Vitamin B helps the body utilize that fuel. They play a major role in the activities of enzymes and proteins that regulate chemical reactions in the body, which are important for turning food into energy. Our body, however, has a limited capacity of storing Vitamin B, so high amount of Vitamin B consumption is necessary for the proper functioning of the body processes. Vitamin B deficiency can often lead to several health problems as a chain reaction.
Sources of Vitamin B:
Vitamin B is mainly water soluble and delicate and can get easily destroyed particularly by alcohol and cooking. Food processing also reduces the Vitamin B content in foods as we see in processed breads when compared to whole grain counterparts.
Fish: The highest content of Vitamin B is found in fish. Salmon, trout, tuna and cod are few varieties that contain a high amount of Vitamin B.
Meat: Lamb, beef, poultry, eggs and dairy food also contain a high amount of Vitamin B.
Vegetables: Certain fruits, vegetables and legumes are good sources of Vitamin B. Avocado, pomegranate, dates, watermelons, and some berries are high in B complex vitamins. Green leafy vegetables like spinach, potatoes, and squashes also contain significant amounts. Legumes like soy beans, kidney beans and lentils also contain Vitamin B in significant amounts.