Vitamin B complex is a group of several different water-soluble vitamins. Some of them are:

Vitamins B Complex

Thiamine (B1) - Vitamin B1 or thiamin helps the body convert food into energy. It plays an important role in producing fat and metabolizing protein. Thiamin is also necessary to maintain the normal functioning of the nervous system and it has the ability to improve our mental functioning. Some food sources are beans, zucchini, asparagus, peas, lettuce and peppers.

Riboflavin (B2) - Riboflavin works with other B-complex vitamins to provide the body with energy by metabolizing fats, proteins and carbohydrates. It also plays an important role in fighting free radical, helping decrease migraine headaches and preventing cataracts. Some food sources of riboflavin are wheat germ, mushrooms, broccoli, watercress and asparagus.

Vitamins B Complex

Niacin (B3) - Niacin works with other B-complex vitamins to provide the body with energy. It is very useful in preventing and curing the heart-related diseases. It is also commonly used for diseases like insulin-dependent diabetes, arthritis and migraine headaches. Some food sources are tuna, salmon, chicken, whole wheat, asparagus and zucchini.

Pantothenic acid (B5) - It works with other B-complex vitamins to provide the body with energy. Vitamin B5 is known to be useful in treating rheumatoid arthritis and high blood cholesterol. Some food sources are sunflower seeds, broccoli, cauliflower, mushrooms, tomatoes and strawberries.

Pyridoxine (B6) - B6 is considered to be highly effective against many different health conditions. It can help prevent heart disease, ease premenstrual syndrome, assist with controlling one's mood as well as behavior and as such it is useful for children with learning difficulties. Some food sources of vitamin B6 are watercress, cauliflower, cabbage, peppers, bananas and red kidney beans.

Cyanocobalamin (B12) Vitamin B12 helps promote red blood cells in the body and assists in the proper functioning of the nervous system. Some of the reliable animal sources of Vitamin B12 are oysters, sardines, tuna, shrimps, eggs and cheese. It is recommended that vegetarians take B12 supplement after consulting with a doctor.

Folic acid - Folate or Folic acid helps prevent birth defects by protecting the fetuses, helps prevent cervical cancer and combat osteoporosis and heart diseases. Some food sources are wheat germ, spinach, avocados, sesame seeds, hazelnuts and cashews.

Biotin - As any other vitamin of this group Biotin contributes to the process of metabolism. It promotes healthy skin, hair and nails and is known to be effective in controlling blood sugar levels in diabetics. Some food sources are cauliflower, lettuce, cabbage, peas, tomatoes and eggs.

Symtomatology Analysis can help determine vitamin B complex deficiencies.

Vitamin B Complex at a Glance

Vitamins B Complex