Vitamin B- Deficiency, Prevention, Food sources.

Vitamin B food sources

Vitamin B plays a crucial role in maintaining good health and fit body. They act as building blocks of a healthy body. It has a direct impact on our energy levels, functioning of brain and metabolism of the cell.

Vitamin B complex is classified into eight  vitamins :
Vitamin B1: Thiamine 
Vitamin B2: Riboflavin 
Vitamin B3: Niacin 
Vitamin B5: Pantothenic acid 
Vitamin B6: Pyridoxine 
Vitamin  B7: Biotin  
Vitamin B9: Folic acid 
Vitamin B12: Cyanocobalamin.
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​Each of these essential vitamins contributes to our overall body functions they all have nutritional benefits, and they all are needed by our body in our daily diet or supplements.

Vitamin B Benefits:
 Vitamin B complex prevents infections and supports our body to promote:

1. Cell health. 
2. Good eyesight.
3. Energy levels.
4. Healthy appetite.
5. Good digestion.
6. Healthy brain function.
7. Growth of RBC.
8. Proper nerve function.
9. Muscle Tone. 
10. Cardiovascular health. 
11. Hormones and cholesterol production.

Vitamin B food sources

Importance of Vitamin B in women:

•  Vitamin B crucial for pregnant women and who breastfeed.
• These vitamins aid in fetal brain development and also reduce the risk of birth defects. 
•  Vitamin B may boost energy levels, ease nausea and lower the risk of developing preeclampsia.

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Importance of Vitamin B in men: 

• Vitamin B  is helpful to increase the testosterone levels in men that naturally decrease the age in men. 
• It may also help men building their muscle and improving their body strength.

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Appropriate intake of vitamin B reduces the listed health issues: 
 1. Celiac disease.
2.  HIV.
3. Alcohol Dependence.
4.  Kidney conditions.
5. Ulcerative colitis.
6.  Inflammatory bowel diseases.

​Vitamin B Deficiency Symptoms:
The following symptoms sign you that you are not having enough of vitamin B: 

• Skin Rashes 
• Cracks around the mouth.
• Scaly skin on the lips
• Swollen tongue. 
• Fatigue.
• Nausea
•  Abdominal cramps.
• Diarrhea.
• Weakness.
•  Anemia.
• Constipation.
• Numbness or tingling in the feet and hands.

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 Vitamin B  rich in the list of food:

• Milk
• Cheese
  
• Eggs
  
• Meat (chicken and red lamb).
  
• Fish ( tuna mackerel and Salmon). 
  
• Green vegetables ( spinach and Kale 
  
• Plants Food( sweets, avocados, and potatoes).
  
• Whole grains and cereals.
  
• Beans ( Black Beans and chickpeas).
  
• Nuts and seeds.
  
• Fruits (citrus, banana, and watermelon).
  
• Soya products (soya milk and blackstrap, molasses)
  

Sources:
Image Credit: Instagram @amwayus
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​Learn More about other Vitamins
Vitamin E Food Sources.
Vitamin K Food Sources.
Vitamin B Food Sources.
Vitamin A Food Sources.
​Vitamin D Food Sources.
Vitamin C Food Sources.