Vitamin B complex is a group of eight water-soluble vitamins. Thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, biotin, folic acid and vitamin B12 are prominent members of the vitamin B complex group. Each of the components of vitamin B complex has distinct chemical structures. B vitamins could be easily damaged by heat and light. To prevent loss of these vitamins, you should store vitamin B complex supplements and foods rich in these vitamins away from direct sunlight.
Thiamine or vitamin B1 is needed for breaking carbohydrates and fats for producing energy. To maintain healthy nervous system, mucous membrane, muscle function and heart you need this B vitamin. Natural sources of thiamine include whole grains, wheat germ and beans.
Riboflavin or vitamin B2 is needed for metabolism of carbohydrates, fats and proteins. This B vitamin aids in the manufacture of red blood cells. For healthy eyes and skin, you need adequate amount of riboflavin in your diet. You can obtain riboflavin from green leafy vegetables, red meat and dairy products.
Just like other B vitamins, niacin or vitamin B3 is needed for producing energy. Moreover, intake of this vitamin is needed for healthy skin, nerves and for improving digestion. Niacin is also beneficial for your cardiovascular health. It reduces the levels of LDL or bad cholesterol and triglycerides in the bloodstream. Moreover, niacin helps to increase the level of HDL or good cholesterol in the blood. Nuts, meat, fish, poultry and dairy products are good sources of niacin.
Pantothenic acid or vitamin B5 is needed for producing energy. It could prevent nerve damage and cures skin diseases and breathing problems. Whole grains, peas, poultry, fish and meat are sources of this B vitamin.
This vitamin breaks down protein to produce energy. By lowering homocysteine level in the blood, vitamin B6 lowers the risk of heart diseases. Vitamin B6 is found in whole grains, nuts, seeds, poultry, fish and bananas.
This vitamin is needed for producing energy. Biotin is needed for maintaining healthy hair.
Intake of folic acid helps to prevent birth defects. This vitamin promotes growth of new cells and prevents anemia. Leafy green vegetables, peas and beans are rich in folic acid.
This vitamin promotes production of red blood cells. It is needed for maintaining healthy nervous system. Meat, fish, egg, milk and dairy products are rich in vitamin B12.