B-COMPLEX VITAMINS ARE ESSENTIALB complex Vitamins are vital for proper functioning of every operation that your body carries. In fact, these essential nutrients play a dominant role in converting food into fuel and help you to stay energetic throughout the day. B complex vitamins are water soluble and each vitamin has its own unique functions. For instance, Vitamin B1, B2, B3, and B7 are essential for energy production. In addition, vitamin B9 and vitamin B12 are responsible for cell division process. Besides these, these all nutrients also perform other important task in human body which is mentioned below.

1. B1 (Thiamine)
This vitamin is also referred as anti-stress vitamin as it is capable to protect the immune system. This vitamin helps the body in producing new cells. Another important benefit of this vitamin that, it helps significantly in breaking down simple carbs. In foods like peanuts, kale, blackstrap molasses, wheat germ, spinach, beans, and whole grains this vitamin is present in high concentration.

2. B2 (Riboflavin):-
This is another important part of vitamin b complex that acts as an antioxidant and combat free radicals. In addition, it prevents early aging and also reduces risk of heart disease. This vitamin is essential for production of red blood cells, which is responsible for transmitting oxygen throughout the body. Several studies have shown that this vitamin keeps migraine problem at bay. Almond, yogurt, eggs, wild rice, Brussels sprouts, milk, spinach and soybeans contains abundant source of vitamin B2.

3. B3 (Niacin):-
To promote HDL that is good cholesterol is one the leading and most important benefit of this vitamin. Higher level of HDL cholesterol in your body indicates the possibility that there is less LDL or bad cholesterol in your body. According to studies deficiency of vitamin B3 is unusual in developed countries. Excess intake of alcohol is major obstacle behind low level of B3 in some individuals. This vitamin is considered beneficial in order to treat acne. Foods such as red meat, eggs, beans, yeast and green leafy vegetables are loaded with vitamin B3.

4. B5 (Pantothenic acid):-
Vitamin B5 is present in almost every food items in small amount. This vitamin is most vital as it is responsible for breaking down carbs and fats into energy. Apart from these, it also produces stress and sex associated hormones like testosterone. Another major advantage of this vitamin, it promotes healthy skin and reduces risk of signs of skin ageing such as redness, skin spots and so on. Foods like eggs, yogurt, eggs, meat, avocados and legumes are packed with vitamin B5.

5. B6 (Pyridoxine):-
Vitamin B6 plays a significant role in regulating levels of amino acid (homocysteine) linked with developing risk of heart disease. Besides that, this vitamin plays a key role in mood and sleep patterns. Since, it aids in producing stress associated hormones known as melatonin, norepinephrine and serotonin. In fact, some studies have disclosed that vitamin B6 lowers risk of inflammation especially for those people who are suffering from rheumatoid arthritis. The list of foods that holds an excellent source of vitamin B6 includes tuna, salmon, turkey, lentils, salmon, cheese, sunflower seeds, carrots, brown rice and so on.

6. B7 (Biotin):-
This vitamin helps substantially in maintaining healthy hair, skin and nails, as a result it is known by the title called “beauty vitamin”. This vitamin helps to cope with diabetes by obtaining control over high blood glucose level. This vitamin is considered extremely beneficial during pregnancy as it promotes normal growth of the baby. Foods like barley, pork, liver, cauliflower, chicken, yeast, egg yolks, fish, potatoes and nuts contain rich sources of vitamin B7.

7. B9 (Folate):-
This essential vitamin is also known by folic acid, which is one synthetic type also utilized in supplements form and to strengthened foods such as bread and cereal. Several researches have proved that this essential vitamin helps to cope with depression and prevent from risk of memory loss. This vitamin is extremely useful during pregnancy as it not only promotes the growth of baby but also prevents from occurrence of any neurological birth defects. The list of food that contain high amount of vitamin B9 includes salmon, asparagus, dark leafy green vegetables, beets, milk, root vegetables, bulgur, milk, beans and wheat.

8. B12 (Cobalamin):-
This vitamin plays an important role in production of RBC (Red Blood Cells) and also helps iron considerably in process of carrying protein, hemoglobin. This vitamin is highly present in animal products, due to which often non vegetarian people develops risk of lack of vitamin B12. Therefore many health experts recommend for such people to take this vital nutrient in supplement form. High amount of vitamin B12 is present in foods such as eggs, pork, beef, shellfish, dairy and fish.

Lack of vitamin B in your daily regimen is an issue of concern. Because health disorders such as indigestion, severe fatigue, undernourishment, exhaustion, body ache, tingling, skin rash, brittle hair and nails are some of the leading risk factors associated with deficiency of B complex vitamins. In fact, severe deficiency also results in depression, anxiety and nervousness. You need to overcome all these severe health disorders by taking diet containing food rich in vitamin B. Even this vital nutrient is available in the market also in order to stay away from several deficiency diseases associated with vitamin B deficiency. Many health experts recommend to consult a doctor before incorporating any vitamin supplements. Since over dosage is linked with severe complication like toxicity. Therefore, always consult your physician before taking any supplement to avoid over dosage and its side effects. Generally, supplements are only recommended when you are not getting sufficient amount of this vitamin from your diet. In fact, having a balanced diet on daily basis is one of the most effective ways of acquiring all the benefits of vitamin B complex. In short, by having healthy balance diet daily you can keep all the deficiency diseases related with B complex vitamins at bay.

Anton Lawrence
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