Vitamin B1 to B12

 Vitamin B1 To B12 Sources & Benefit

All vitamins from Vitamin B1 to B12 are called Vitamin B-complex. These are water-soluble vitamins and help in various body functions such as energy production, brain and nervous system health, cell formation, and other metabolic processes. Let us understand about these in detail:

Vitamin B1 (Thiamine):

Advantages:

• Helps in energy production.
• Keeps the nervous system and muscles healthy.
• Improves digestion and appetite.

Deficiency Symptoms:

• Fatigue, muscle weakness, and a disease called beri-beri.

Source:

• Whole grains, sunflower seeds, dried fruits, and meat.

Vitamin B2 (Riboflavin):

Advantages:

• Keeps skin, hair, and nails healthy.
• Helps in energy production and formation of red blood cells.

Deficiency Symptoms:

• Chapped lips, swollen tongue, and eye problems.

Source:

• Milk, eggs, green vegetables, and almonds.

Vitamin B3 (niacin):

Advantages:

• Controls cholesterol levels.
• Keeps skin and digestive system healthy.
• Keeps the brain active.

Deficiency Symptoms:

• Skin rash, diarrhea, and mental confusion (pellagra).

Source:

• Meat, fish, peanuts, and whole grains.

Vitamin B5 (Pantothenic Acid):

Advantages:

• Helps in the formation of hormones and cholesterol.
• Helps in quick healing of wounds.

Deficiency Symptoms:

• Headache, irritability, and fatigue.

Source:

• Eggs, avocado, meat, and green vegetables.

Vitamin B6 (Pyridoxine):

Advantages:

• Helps in formation of red blood cells.
• Keeps the nervous system and brain healthy.

Deficiency Symptoms:

• Depression, confusion, and anemia.

Source:

• Bananas, chicken, fish, and whole grains.

 Vitamin B7 (Biotin):

Advantages:

• Strengthens skin, hair, and nails.
• Helps in metabolism of carbohydrates, fats, and proteins.

Deficiency Symptoms:

• Hair fall, skin rashes, and fatigue.

Source:

• Eggs, nuts, peanuts, and yogurt.

Vitamin B9 (Folic Acid):

Advantages:

• Helps in DNA formation and cell division.
• Essential for fetal development during pregnancy.

Deficiency Symptoms:

• Anemia, fatigue, and birth defects in pregnant women.

Source:

• Spinach, gram, and orange.

Vitamin B12 (cobalamin):

Advantages:

• Keeps the nervous system healthy.
• Helps in formation of red blood cells.
• Increases energy levels.

Deficiency Symptoms:

• Anemia, tingling, and loss of memory.

Source:

• Meat, fish, eggs, and dairy products.

General benefits of Vitamin B-complex:

• Helps in energy production.
• Keeps skin, hair, and nails healthy.
• Reduces mental and physical fatigue.
• Strengthens the nervous system.