Vitamin B is family of closely related vitamin. Vitamin b consist of-

  • Vitamin B1 is also known as Thiamin. It is a water soluble vitamin. It is important for the breakdown of carbohydrates into simple molecules. Vitamin B1 is extremely important for the nervous system.

  • Vitamin B2 is also known as Riboflavin. It is also a water soluble vitamin necessary for the breakdown of fats and protein. It helps to protect the skin, mucous membrane and cornea of eye.

  • Vitamin B3 is also known as Niacin. It is important for the gastrointestinal functioning and for metabolism of food.

  • Vitamin B5 is also known as Pantothenic acid. It is made by the bacteria in the intestine. It is used in breakdown of amino acids and lipids.

  • Vitamin B6 is also known as pyridoxine. It is needed for the breakdown of carbohydrates, fats and protein to simple molecules. It is also needed for increasing the count of red blood cells. It is water soluble vitamin.

  • Vitamin B12 is also known as Cobalamin. It is stored in the liver. It is used to increase number of red blood cell and for breakdown of carbohydrates, fats and proteins.

Importance of Vitamin B

The importance f vitamin B is that it prevents from disease such as anemia, diabetes and heart disease. It helps for the development of smooth skin. Vitamin B has a property of anti free radical. With this it helps to cure cancer and also healing power of wounds become faster. It helps in supporting digestive and nervous system.

Deficiency of Vitamin B

Deficiency of vitamin B can cause problems such as cracked lips, acne, anemia, skin problem, fatigue and beriberi.

Symptoms of Vitamin B

  1. Weakness

  2. Soreness of mouth

  3. Loss of appetite

  4. Reduction in weight

  5. Constipation

  6. Numbness

Foods Rich in Vitamin B

Beans and Legumes: Soybeans and lentils are some beans and legumes that are rich in vitamin B. kidney beans are a very good source of nutrient. By taking beans and legumes daily in meals it helps to overcome the deficiency of vitamin B.

Whole Wheat and Bran: Wheat bread, cereals are common whole grain that should be taken as a part of diet daily. Wheat is one of the best sources of nutrients for a person.

Nuts and Seeds: Peanuts, cashews, hazelnuts are a source of vitamin B in our diet. They can be eaten directly or can be included in any recipe or snack.

Vegetables: Spinach, green peas, asparagus, turnip are powerhouse of vitamin B. they have very low content of fat and have large portion of vitamin and nutrients. They are essential to maintain good health.

Fish: Salmon, trout, tuna are some varieties of fishes that are rich source of vitamin B. yellow fin tuna is one of the varieties of tuna fish having maximum vitamin B content and also nutrition content.

Meat: Chicken, turkey and pork are excellent source of vitamin B and nutrients. Having meat is very simple because it is easy to make therefore it must be taken in your daily diet.

Eggs: The yellow portion of the chicken egg ahs the main vitamin B content.

Cheese: It has high cholesterol but it also has high amount of calcium, protein and vitamin. The amount of cheese in diet depends upon the deficiency of vitamin B in your body or the taste of the people.

Clams, Oysters and Mussels: Shellfish are a great source of vitamin B. they can be eaten fried, steamed or raw. They are also a very good source of zinc, copper and iron. Mussels and oysters are also very rich in vitamin B.

Lamb: lamb is found in most parts of Europe, Australia and New Zealand. It is having high content of cholesterol, protein and zinc. It is also very much rich in vitamin B. the shoulder cut of the lamb is the main source of the entire vitamin B.

Beef: The vitamin content in the beef depends on the cut, lean fat trimmed chuck contains maximum amount of vitamin B. it also has high content of protein, zinc and heme-iron. It is the richest source of vitamin B.

All these food items mentioned should be taken in an adequate amount. Too much and too less amount both are harmful.

Save yourself from disease, have a healthy food!!!

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