Group B Vitamins: Properties and Benefits

\Group B Vitamins

Whether you are health conscious or not, you’ve probably heard of vitamins and how important they are for your body.

Vitamins essentially help your body grow and strengthen bodily elements like the immune system, the digestive system, and your body’s metabolism. Vitamins, while broad, are categorized as 13 essential vitamins. Some of the vitamins you may have heard of are A, D, E, C and B. These vitamins are further divided into two categories namely fat soluble and water soluble. The vitamins A, D, E and K are fat soluble which, as the name suggests, dissolve in fat and are stored in your body. On the other hand, vitamins C and B are water soluble and need to be dissolved in water first before consumption. Out of the 13 essential vitamins that our bodies require, 8 happen to belong to the B-group, also called B-complex group, of vitamins.

Each vitamin belonging to the group holds significant properties and benefits.
The 8 Vitamins are:

1) Thiamin (B1)
Thiamin adds to the health of your muscles and nerves. It also helps break down carbohydrates which leads to better energy consumption for your body. Thiamin is found in wheat germ, nuts, pork, and cereal grain. As it helps break down the carbohydrates in bread, fruit, and rice it greatly helps with your diet.

2) Riboflavin (B2)
Riboflavin is found in dairy products such as milk, yogurt, cheese and also leafy green vegetables as well as egg whites. B2 helps in red blood cell formation along with other aspects like energy production and assistance in digestion. As it is crucially linked to red blood cells, Riboflavin is one essential vitamin for the human body.

3) Niacin (B3)
Niacin deficiency is commonly linked to loss of appetite, mental confusion, and weakness. Other than those, a deficiency of Niacin is also associated with dementia and diarrhea. Niacin can be obtained from meats such as fish and poultry, milk, whole grain cereals, bread, and nuts. Since Niacin is heat stable, that means most of its nutritional value is not while cooking much like other B-group vitamins. It helps with converting carbs and fats into energy

4) Pantothenic acid (B5)
A good source of pantothenic acid is meats, milk, yeast, eggs, and legumes. Liver and kidneys are also known as a good source of vitamin B5. Pantothenic acid helps the body metabolize protein, carbohydrates, and fats.

5) Pyridoxine (B6)
B6 is essential for the health of the nervous system and helps with the production of brain chemicals like serotonin. Pyridoxine is also known to influence moods as well. Sources of pyridoxine include legumes, leafy green vegetables, fish and shellfish, and meats.

6) Biotin (B7)
Biotin is one of the popular B-Group vitamins as it is linked very closely to a healthy diet. As it has a key role to play in the metabolism of cholesterol and certain fatty acids as well as ensuring the health of the skin, hair, and nails. Biotin can be obtained from fruits like apple, banana as well as rice and egg whites.

7) Folic acid (B9)
Folic acid helps with the formation of red blood cells and is recommended to pregnant women to help keep them healthy during pregnancy and also to develop a healthy nervous system for the baby. Folic acid is commonly found in most foods but good sources of folic acid are leafy green vegetables, legumes, eggs, and citrus fruits.

8) Cyanocobalamin (B12)
B12 is a necessary vitamin for red blood cell formation and energy formation. Other known benefits of cyanocobalamin are assisting in the brain and nervous system functioning and it synthesizes with vitamin B9. Sources of cyanocobalamin are all kinds of meat, milk, cheese, and eggs.

There you have it, now you know how important these vitamins are for your normal body functioning and can adjust your daily diet accordingly. Please remember that is always advisable to consult your doctor or a professional nutritionist before dramatically changing your diet as there might be other factors to take in consideration such as your blood type etc. You can read a good article about blood types and nutrition at this link here.

Feel free to share on any of the Social Media listed below and start the "Conversation". As always, thanks for popping in and see you soon.

Mirko Francioni
Mirko Francioni

Mirko is for people who knows him well a true motivator and inspirer. He has been the driving force in projects such as a wellness center in Thailand, a corporate on-line travel agency and membership club with over 120,000 members worldwide. Mirko has created a strong professional reputation as one of the leaders in the hospitality and fitness & recreation industries.​

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10 Responses

  1. Fatigue, hair loss, dry lips, insomnia and even difficulty in coordinating movements, especially in walking. This can all be symptoms of lack in Vitamin B6.

  2. The reason I do not think it is rare to be lacking is due to the fact that this vitamin is not produced by our body

    1. Vitamin B6 is necessary primarily for metabolism: it is what converts carbohydrates, fats and proteins into energy and that controls the levels of homocysteine ​​in the blood,

      1. I have read online that vitamin B6 counteracts mood swings and relieves depression. It also helps to maintain hormonal balance, which is why it is indicated during the menstrual cycle. I wonder if anyone here can confirm that.

        1. Adding to your list of foods containing vitamin B7: egg yolk, liver, spirulina, kelp, royal jelly, soy lecithin, legumes, brussels sprouts , cauliflower and cabbage, beans, veal liver, soybeans, rice, eggs, fish, soy beans, peanuts, beef liver, fish, legumes.

          1. @mirkohk Thanks for the link share. I have fond the Article about the blood type very informative and loved the all series.

  3. After feeling constantly fatigued, I have asked the opinion of one of my oldest “best friend” as it is considered a guru for well being and fitness. and he suggested me the intake of Vitamin B6. However, after bringing this conversation at dinner, my brother in law who is a doctor asserted that vitamin B6 deficiency is very unlikely to occur. I was wondering if anyone in this forum had an idea?

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