Vitamin B is one of the essential micronutrients required by the body. Since Vitamin B is a micronutrient, our bodies only need extremely small amounts of it on a daily basis, yet it is crucial for the efficient operation of metabolic processes. Vitamin B is a group comprising eight major nutrients with similar structures but different metabolic functions; hence, it is called the vitamin B complex. Since Vitamin B is water-soluble and does not stay in the body for a long time, it is necessary to take the required dosage daily. It is essential because it is one of the cofactors required by the body as co-factors (non-protein enzymes). Fruits, meat, and dairy products are all rich sources of it. Given that vitamin B complex is heat labile, it should not be overcooked.
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Here we have listed each vitamin B, its functions, body requirements and natural sources of these vitamins:
1. Vitamin B1
Vitamin B1, often known as thiamine, is necessary for the nervous system to function properly. The NHS in the UK recommends a daily dose of 1 mg for healthy adult males and 0.8 mg for healthy adult females. A deficiency of Vitamin B1 causes beriberi, which impairs the nervous system and cardiovascular systems. Excess of alcohol consumption also causes thiamine malabsorption, resulting in cracks along the sides of the mouth.
Natural sources of Vitamin B1: Peas, pork, sunflower seeds, nuts, liver and whole grain bread.
2. Vitamin B2
Vitamin B2, medically known as riboflavin, is essential for releasing energy from carbohydrates and fats. The NHS recommends 1.3 mg of Vitamin B2 daily for healthy adult males and 1.1 mg daily for healthy adult females. Deficiency of this vitamin leads to glossitis, high sensitivity to sunlight, cracking of the lips, and similar skin issues.
Natural sources of Vitamin B2: Dairy products like milk and yoghurt, mushrooms, cereals, and animal products like organ meat, and eggs are natural sources of vitamin B2.
Since sunlight can potentially destroy riboflavin, one must avoid exposing milk and other vitamin B2-rich foods to direct and indirect sunlight.
3. Vitamin B3
Also known as niacin, the vitamin B complex also includes vitamin B3. It is found in two forms: nicotinic acid and nicotinamide. It is necessary for energy release from digested food, healthy skin, and proper functioning of the nervous system. A healthy male and female are recommended to consume 16.5 mg and 13.2 mg of niacin daily, respectively. A deficiency of niacin causes pellagra, a disorder. However, one must consume it within limits, otherwise, blood sugar levels can jump and liver damage can occur.
Natural sources of Vitamin B3: Chicken, wheat, fish, eggs, lentils, meat, and tuna are a few foods that naturally contain Vitamin B3.
4. Vitamin B5
Also called pantothenic acid, vitamin B5 is necessary to release energy from carbs and fats. It is required in tiny amounts. Vitamin B5 is also needed for the proper functions of body parts, including the nervous system, liver, healthy digestive tract and making red blood cells, as well as making sex and stress-related hormones in the adrenal glands
Natural sources of Vitamin B5: Pantothenic acid is naturally found in animal products like chicken, liver, kidneys, fish, and eggs. For vegetarians, avocados, mushrooms, and yoghurt are natural sources of Vitamin B5. A lack of pantothenic acid may result in skin-related problems.
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5. Vitamin B6
Pyridoxine, or vitamin B6, is another essential vitamin required by the body to assimilate proteins and carbohydrates properly. Furthermore, it aids haemoglobin production and boosts immunity. It aids the brain development of babies as well. According to the NHS, UK, the daily body requirements for vitamin B6 are 1.4 mg for biological males and 1.2 mg for biological females. Vitamin B6 deficiency can cause dermatitis, a weakened immune system, and anaemia.
Natural sources of Vitamin B6: The major natural sources of vitamin B6 are fish, poultry, pork, peanuts, soybeans, wheat, oats, bananas, milk, chickpeas, salmon, potatoes, and other starchy vegetables, fruits except for citrus fruits; and organ meats.
6. Vitamin B7
Vitamin B7, or biotin, is required in very small amounts. It helps the body make essential fatty acids. Biotin is naturally produced by the bacteria present in our intestines. Adults are unlikely to suffer from vitamin B7 deficiency, however, biotin deficiency can lead to neurological disorders in infants.
Natural sources of Vitamin B7: Some natural sources of biotin include yeast, eggs, salmon, cheese, and liver.
7. Vitamin B9
The human body needs at least 200 micrograms of Vitamin B9 (folic acid/folate) every day. Vitamin B9 is required for the production of red blood cells by the body. Consuming less than recommended folate can lead to megaloblastic anaemia, which leads to weakness, concentration issues, open sores in the mouth, shortness of breath, and changes in hair, skin, and nail colour, among other issues. Folate deficiency during pregnancy may lead to birth abnormalities in children.
Natural sources of Vitamin B9: It is naturally found in vegetarian sources like green leafy vegetables, broccoli, Brussels sprouts, chickpeas, kidney beans, liver, peas, asparagus, and fruits like oranges, among others.
8. Cobalamin - B12
One of the most essential components of the vitamin B complex is cobalamin. Our body needs it to synthesise red blood cells and maintain a healthy nervous system. It allows proper metabolization of food. A healthy adult is recommended to consume about 1.5 micrograms of cobalamin daily (NHS, UK).
A lack of cobalamin leads to vitamin B12 deficiency anaemia, fatigue, poor memory, unusual weight loss, and loss of appetite. In severe cases, it can lead to brain and nervous system damage. As one grows older, the absorption of vitamin B12 reduces gradually.
Natural sources of Cobalamin - B12: Cobalamin is abundant in animal sources like clams, meat (including fish and poultry), eggs, yeast, and dairy products like milk and cheese. Since it is not present in plant sources, if you are a vegan, consider taking it in supplemental form as prescribed by your nutritionist.
The Bottom Line
The vitamin B complex is a water-soluble vitamin, so an overdose is unlikely to occur. Through excretion, your body will eliminate the excess of it. It is usually preferable to use natural sources rather than lab-produced supplements. The amount of vitamin B an individual needs depends on factors like age, biological sex, current health status, and the body's nutritional needs, therefore, one must not take vitamin B supplements without a doctor's prescription.
Now you have a list of natural sources of the Vitamin B complex. So choose the option that fits you and eat healthily!
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for tis information.