What are the types of vitamin B-complex ?

 

Vitamin B-complex and it's types:



 
Vitamin B-complex and it's types:


There are 13 types of vitamins which are very important for human body. These vitamins are classified into two main categories.


The two main categories of vitamins are as follows.


1: Fat-soluble vitamins


2: Water-soluble vitamins


Among these, 9 vitamins are water-soluble and 4 are fat-soluble vitamins. The fat-soluble vitamins are vitamin A, vitamin D, vitamin E and vitamin K.


The water-soluble vitamins include Ascorbic acid which is also known as vitamin C, Thiamine, riboflavin, niacin, pyridoxine, (Vitamin B6), Vitamin B12, Biotin and pantothenic acid.


The B-complex vitamins and its types are discussed as follows. 


Vitamin B1


Chemical name:

Thiamine

It is a water-soluble vitamin 


Function:


It is essential for producing various types of enzymes that help in  break down  of blood sugar.


Deficiency:


This may cause Beriberi, weight loss and anorexia can also develop in some cases.


Sources of Thiamine:


These include fish, pork, fortified breakfast cereals, sunflower seeds, brown rice, green peas, asparagus, noodles, cauliflower, potatoes, yogurt, oranges, liver, and eggs.


Vitamin B2


Chemical name:

Riboflavin.

It is also a water-soluble vitamin 


Function:


It is essential for the growth and development of body cells and help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy in the body.


Deficiency:


Deficiency of Vitamin B2 include skin diseases like inflammation of the lips, hyperemia (excess blood) and fissures in the mouth.


Main Sources:


Good sources of Vitamin B2 include asparagus, bananas, persimmons, okra, chard, cottage cheese, Dairy milk, yogurt, Lean beef, fork, eggs, Salmon fish, and green beans.


Vitamin B3


Chemical names:

Niacin, niacin amide.

Nicotinamide

It is a water-soluble vitamin 


Function:


The body needs niacin for the cells to grow and also keep The nervous system working properly.


Deficiency:


Low level of vitamin B3 result in a health issue called pellagra, which causes Diarrhea, skin changes, and intestinal upset. Also, its deficiency causes fatigue, memory loss, hallucinations, headache and depression.


Sources:


Vitamin B3 is found in a wide variety of both animal and plant based foods naturally. Examples include chicken, beef, salmon fish, Dairy milk, eggs, tomatoes, leafy vegetables, broccoli, carrots, nuts and seeds, tofu, and lentils.


Vitamin B5


Chemical Name:

Pantothenic acid.

It is a water-soluble vitamin 


Function:


It is necessary for producing energy and hormones such as stress related hormones produced in the adrenal glands, small glands that sit stop The kidneys.


Deficiency:


Its deficiency is rare but may include symptoms such as paresthesia, or pins and needles, fatigue, insomnia, vomiting, stomach pains, burning feet and upper respiratory infections.


Good sources:


These include beef, chicken breast, whole grains, broccoli, Mushrooms, nuts and seeds,  avocados, and yogurt.


Vitamin B6


Chemical name:

Pyridoxine

It is also a water-soluble vitamin 


Function:


It is vital for the formation of red blood cells.

Deficiency:


Low levels may lead to anemia and peripheral neuropathy.


Sources:


These include chickpeas, beef liver, tuna, cereals, bananas, poultry,


  squash, and nuts.

Vitamin B7


Chemical Name:

Biotin.

It is a water-soluble vitamin 


Function:

It promotes appropriate function of The nervous system and is essential for liver metabolism as welt. It enables the body to metabolize proteins, fats, and carbohydrates. It also contributes to  form keratin, a structural protein in the skin, hair, and nails.


Deficiency:


Low levels may cause dermatitis, hair loss and other skin problems.


Good sources:


These include walnuts, cereals, egg yolk, liver, broccoli, spinach, and cheese.


Vitamin B9


Chemical names:

Folic acid 


Function:


This vitamin is important for making DNA and RNA. It also helps the body to convert food into glucose, which is used to produce energy.


Deficiency:


This can affect the fetus’s nervous system during pregnancy. Doctors recommend folic acid as a supplement before and during pregnancy.


Good Sources:


These include leafy vegetables, peas, legumes, liver, fresh fruits and fresh juice, fortified grain products, and sunflower seeds.


Vitamin B12


Chemical Name:

Cyanocobalamin(Highly complex vitamin) 

It is also a water-soluble vitamin 


Function:


It is essential for a healthy nervous system and also for blood formation.


Deficiency:


Low levels may lead to neurological problems, some types of anemia, weak muscles, trouble walking and increased heart rate.


Good Sources:


Examples include fish, shellfish, red meat, poultry, eggs, milk and other dairy products, fortified cereals, fortified soy products, and fortified nutritional yeast.

Doctors may recommend that people with vegan diets take B12 supplements.

Previous Post Next Post

Enter Your Comment👇