Workout and healthy food are very important for fitness. Vitamin B complex is also very important to keep the body healthy. There are 8 types of vitamin B complex. Know their benefits and natural sources.
Vitamin B Types And Food Source:
1- Vitamin B1 (Thiamine)-
Vitamin B1 plays an important role in the breakdown of sugar and production of fatty acids in the body. Vitamin B1 is also necessary to keep the brain healthy and to keep neurotransmitters better. You need 1 mg of Vitamin B1 daily.
Source: You can get vitamin B1 from pulses, whole grains, nuts and seeds
2- Vitamin B (Riboflavin)-
Vitamin B2 is important for making essential enzymes in the body. vitamin B2 helps in increasing energy. Vitamin B2 is needed for eye health, neurological diseases and keeping the heart healthy.
Source- You can get vitamin B2 from dairy products like milk, curd, cheese, egg, leafy green vegetables.
3- Vitamin B3 (Niacin)-
Vitamin B3 works as the most powerful anti-aging agent. Vitamin B3 also helps in the proper absorption of carbs, proteins and fats in the body. B3 is also called nicotinic acid. It is also an essential vitamin for the digestive system and nervous system.
Source- Vitamin B3 you can get from wheat, mushrooms, peas, sunflower seeds, avocados, eggs, fish and meat.
4- Vitamin B5 (Pantothenic Acid)-
Vitamin B5 is a water soluble vitamin. It helps in metabolizing enzymes, proteins, carbs and fats in the body. Due to which your body becomes strong.
Source- For vitamin B5, you can eat mushrooms, eggs, red meat, avocado, sweet potatoes, pulses, nuts, peanuts etc.
5- Vitamin B6 (Pyridoxine)-
Vitamin B6 is very important for blood health. Improves the quality of red blood cells and helps in the formation of hemoglobin. B6 increases immunity. It also helps in keeping the mind fit and active.
Source- For this, you can include things like grains, soybeans, chickpeas, potatoes, fish in the food.
6- Vitamin B7 (Biotin)-
Biotin is also called vitamin B7 or B8. Vitamin B7 helps in weight loss. This vitamin is necessary for the breakdown of fat and the metabolic process.
Sources- You can get vitamin B7 from mushrooms, egg yolks, salmon fish, nuts, spinach, bananas, apples, beans, broccoli and milk.
7- Vitamin B9 (Folate)-
Vitamin B9 is also called folate and folic acid. Folic acid is essential for the development and health of the fetus during pregnancy. This can reduce the risk during childbirth.
Source: Found in eggs, spinach, bananas, leafy greens, beans, broccoli, cereals, peanuts, sunflower seeds, peas and citric fruits.
8- Vitamin B12 (Cobalamin)-
Vitamin B12 is necessary to keep the body healthy, circulatory system and nervous system fit. Vitamin B12 also helps in making cells active.
Source- You can eat cheese, milk, meat, curd, seafood, fish, cashew, sesame, broccoli for vitamin B12.