B1
Also known as Thiamine, the vitamin is crucial for proper functioning of the nervous system. It is also vital to derive energy from the foods consumed and transfer it to the cells. Lentils and whole grains are the best sources of Thiamine.
B2
Riboflavin regulates metabolism and is crucial for maintaining healthy blood cells, skin and hair health. Dairy products, beans, legumes and eggs are some of the best sources of riboflavin.
B3
Surprisingly, Niacin is a vitamin that is used to lower high cholesterol levels. It also aids in tackling vascular disorders and respiratory issues. "The prime benefit of Vitamin B3 is that it keeps your bones stronger by helping in the retention of calcium," notes a Delhi-based nutritionist, Dr. Simran Saini. Seafood, meats and nuts are loaded with vitamin B3.
B5
Pantothenic acid also aids in cellular energy production. You can easily get your daily dose through items like eggs, nuts and seeds, dairy, broccoli, whole grains and beans.
B6
"Vitamin B6 in coenzyme forms performs a wide variety of functions in the body and is extremely versatile, with involvement in more than 100 enzyme reactions, mostly concerned with protein metabolism," according to U.S Department of Health and Human Services. Vitamin B6 is easily available in items like dairy, poultry, meats, greens, whole grains among others.
B7
Biotin is often known as vitamin H owing to its hair promoting properties. The vitamin also regulates metabolism and is vital for skin and nail health as well. Organ meat, soy and cheese are some of the best known sources of vitamin B7.
B9
Folate is extremely crucial during pregnancy. "Folate is one of the essential micronutrients and a significant B vitamin. It works with other vitamins - like vitamin C and b12 - to facilitate various processes including protein breakdown," notes Dr. Rupali Datta, Chief Clinical Nutritionist, Fortis Escorts. Greens, whole grains, beans, peas, lentils and bananas are enriched with folate.
B12
The vitamin is crucial for cell metabolism regulation, DNA synthesis to red blood cell production. The nutrient is also important for the proper functioning of the brain and the nervous system. Lack of B12 may lead to loss of appetite, muscle weakness, fatigue and digestive issues. The vitamin is chiefly found in animal products like dairy, poultry, meats, seafood; vegans and vegetarians must consult a certified medical expert to learn more about vitamin B12 supplementation.
Get in touch with your doctor or a certified nutritionist to learn more about B vitamins and how to ensure their regular supply in your daily diet.
