Continuing the series on nutrients and their role in our health journey, we look at Vitamin B today. B vitamins are a diverse group of water-soluble vitamins that are essential for energy metabolism, brain function, red blood cell production and more. Vitamin B complex contains eight essential vitamins, each of which plays an important role in maintaining good health, nutrition, and bodily function. Here is a description of each B vitamin, their benefits, and how they impact human physiology:
What is Vitamin B made from:
1. Vitamin B1 (Thiamine)
Work:
- Energy production: Helps convert carbohydrates into glucose, the body’s main source of energy.
- Nervous system: Important for nerve function and transmission.
- Muscle contraction: Aids in smooth functioning of muscles.
Sources: Whole grains, beans, nuts, seeds, pork and fortified cereals.
Try Vitamin B1
Read also: Thiamine deficiency can harm the brain – NDTV Food
2. Vitamin B2 (Riboflavin)
Work:
- Energy metabolism: Helps break down proteins, fats, and carbohydrates to generate energy.
- Cellular Function: Promotes the growth, development and function of cells.
- Antioxidant properties: Protects the body from oxidative stress and helps maintain healthy skin and eyes.
Sources: Eggs, almonds, spinach, broccoli, and dairy products.
Check Vitamin B2
3. Vitamin B3 (Niacin)
Work:
- Metabolism: Involved in over 400 enzymatic reactions, primarily converting food into useful energy.
- Cholesterol regulation: Helps maintain healthy cholesterol levels.
- Skin & Brain Health: Supports skin integrity and neurological function.
Sources: Chicken, turkey, tuna, legumes, peanuts, and fortified cereals.
Read also: Vitamin B3 Foods: These 5 foods can enrich you with Vitamin B3 – NDTV Food
Vitamin B3
4. Vitamin B5 (Pantothenic Acid)
Work:
- Synthesis of coenzyme A: Important for fatty acid metabolism.
- Hormone production: Plays a role in the synthesis and metabolism of proteins, carbohydrates and fats.
- Wound healing: Essential for repair and regeneration of cells.
Sources: Avocado, mushrooms, eggs, whole grains and chicken.
5. Vitamin B6 (Pyridoxine)
Work:
Amino acid metabolism: Important for protein and amino acid synthesis.
Cognitive Development: Supports brain health by aiding the production of neurotransmitters such as serotonin and dopamine.
Immune Function: Enhances immune responses.
Sources: Poultry, fish, potatoes, bananas, and fortified cereals.
6. Vitamin B7 (Biotin)
Work:
- HAIR, SKIN & NAILS: Promotes healthy hair, skin and nails by supporting the production of keratin.
- Metabolism: Aids in the metabolism of carbohydrates, fats and amino acids.
- Gene regulation: Affects the expression of genes involved in metabolism.
Sources: Eggs, nuts, seeds, salmon, and sweet potatoes.
biotin
7. Vitamin B9 (Folate/Folic Acid)
Work:
- Cell growth and division: Important for DNA synthesis and repair, and therefore important during periods of rapid growth such as pregnancy and infancy.
- Prevention of neural tube defects: It is essential during early pregnancy to prevent neural tube defects in the developing fetus.
- Red Blood Cell Formation: Helps in the production of red blood cells.
Sources: Leafy vegetables (spinach, kale), beans, citrus fruits, and fortified grains.
Also Read: 5 Vitamin B9 (Folic Acid) Rich Foods You Should Eat Daily – NDTV Food
8. Vitamin B12 (Cobalamin)
Work:
- Red blood cell production: Works with folate to help make red blood cells and maintain the health of nerve cells.
- DNA synthesis: Important for DNA production and cell division.
- Nervous system maintenance: Supports myelin sheath production, which protects nerve fibers.
Sources: Meat, fish, dairy products, and fortified plant-based milks.
physical importance
- Energy production: B vitamins function as cofactors or coenzymes in many energy-yielding metabolic pathways. Without enough B vitamins, fatigue, weakness, and mental fog can occur.
- Nervous System: Several B vitamins (B1, B6, B12) are essential to support proper nerve function, neurotransmitter synthesis and overall brain health.
- Red blood cells and anemia prevention: Vitamins B9 (folate) and B12 are important for the production of healthy red blood cells. Deficiency can lead to anemia, resulting in fatigue and weakness.
- Heart health: Vitamins B6, B9, and B12 help control levels of homocysteine, an amino acid linked to heart disease risk.
deficiency symptoms
- Thiamine deficiency: This can lead to beriberi or Wernicke-Korsakoff syndrome, which affects the heart and nervous system.
- Riboflavin deficiency: Sore throat, redness, swelling of the lining of the mouth and throat, and dermatitis may occur.
- Niacin deficiency: Causes pellagra, which is characterized by dermatitis, diarrhea, and dementia.
- Folate deficiency: This causes megaloblastic anemia and, in pregnancy, increases the risk of neural tube defects in the fetus.
- Vitamin B12 deficiency: Causes pernicious anemia and neurological issues like numbness and cognitive disturbances.
A balanced diet rich in whole grains, lean meats, vegetables, legumes and fortified foods can help meet daily B vitamin requirements, promoting overall health and well-being.
