Vitamin B complex is a big family of diverse vitamins with a specific number attached to it. Each vitamin belonging to this family has its own behavior, action and function but they are clubbed together to form a complete solution to all the body requirements.
B complex family consist of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12 and four supplements. The numbers attached to the names of these vitamins are based on the order when they were discovered.
Richest among all the vitamin B complex foods are milk, yeast, liver, whole-grain cereals, nuts, eggs, yogurt, fruits, meats and leafy vegetables.
Vitamin B1 is an essential vitamin that aids in conversion of carbohydrates into energy. It also helps regulate normal functioning of heart, muscles and nervous system. Rich food sources are whole and enriched grains, potato, dairy products, sunflower seeds, pork and dried beans.
Riboflavin plays a vital role in forming the red blood cells. Good sources of Riboflavin are liver, milk, dairy products, yeast extracts, meat, eggs, spinach, enriched noodles and mushrooms.
Niacin is another B group vitamin that is essential for normal functioning of the digestive system, skin and nerves. It is richly found in dairy products, bread, yeast, fish, legumes, enriched bread, lean meats, nuts, poultry, fish and eggs.
Vitamin B6 is essential for the synthesis of antibodies and functioning of immune system. Good sources of Vitamin B-6 are sunflower seeds, bananas, whole grains, legumes, beans, nuts, meats, fish, eggs and fortified breads and cereals.
Folic acid is required for healthy growth and development as this vitamin acts a co-enzyme for producing energy. Rich food sources of folic acid are beans, legumes, kidneys, whole grains, peas, citrus fruits, fruit juices wheat bran, dark green leafy vegetables, poultry, pork and shellfish liver. These enriched sources enable the vitamin to function as a co-enzyme in the breakdown of fats and proteins to produce energy.
Vitamin B12 aids in regulating metabolism and promotes a healthy nervous system. B12 is mainly found in all animal food sources like poultry, certain algae, shellfish, yeast extract, eggs, meat and milk and milk products.
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