Types & Benefits of Vitamin B

VITAMIN B is water-soluble based and it cannot be stored in our body. It usually gets flushed out through urine, so regular intake of vitamin B is essential to boost energy .It is a family of total eight vitamins which works together in our body to process the food we eat. It is an important nutrient which is highly essential for our body.

B1, B2, B3, B5, B6, B7, B9 and B12 are different types of vitamin B. Each of these plays a different role and each has its unique and important function. Vitamin B also helps to form red blood cells in our body.

Benefits of Vitamin B

Lack of vitamin B or its deficiency often leads to heart diseases, strokes, weight loss, surgery etc. Especially, people above the age of 50 or people who are alcoholic or take prescribed antacids are more prone to have this deficiency. Moreover, vegetarians are also believed to lack in B vitamins as the major sources of these vitamins are non-vegetarian foods.  Some of the benefits that each kind of vitamin offers have been discussed below.


People get enough of thiamine from food they eat and thankfully deficiency of B1 is less in people and if necessary supplements can be given. Deficiency of this vitamin can result in involuntary movement of eyeballs, paralyses the eye muscles, develop mental confusion and lead to staggering.

Benefits Best Sources
  1. Helps to maintain a strong nervous system and heart healthy
  2. Improves digestion & produce energy in our body
  • Fish
  • Pork
  • Nuts
  • Bread
  • Green peas
  • Asparagus
  • Kidney beans
  • Soya beans


Vitamin B2 is not stored in our body so we have to consume it every day to boost energy and maintain a healthy immune system. Inflamed tongue, cracks or redness in tongue or corners of the mount, light sensitivity, inflamed eyelids, hair loss, rashes, and reddening of the cornea.

Benefits Best Sources
  1. Supports absorption of iron & mineral responsible for binding oxygen.
  2. Foods rich in vitamin B2 provide the required proteins, carbohydrates, fats
  3. Antioxidant properties protect against infections and make the skin cleaner & healthy
  • Beef
  • Liver
  • Lamb
  • Milk
  • Yougurt
  • Mushrooms
  • Eggs


Niacin gets its name from nicotinic acid vitamin. Inadequate intake of Vitamin B3 may lead to problems like nausea, abdominal cramps, Anemia, skin infections, and depression.

Benefits Best Sources
  1. Improves digestion, nervous system, cholesterol, skin, gland and liver etc.
  2. Breaks down carbohydrates, fats into energy
  3. Reduces cholesterol levels in the body
  4. Plays a key role to treat vascular & respiratory disorders
  5. Boosts the memory & aids in good circulation of blood
  6. Arthritis can also be cured


  • Peanuts
  • Milk
  • Rice
  • Wheat
  • Bread
  • Sunflower seeds
  • Almonds
  • Yeast
  • Beef
  • Salmon

B5(pantothenic acid)

Pantothenic acid is essentially useful in this modern world of cosmetics to remove acne scars. Fruits such as papaya can be used to remove scars on the face. Fatigue, insomnia, vomiting, intestinal distress, constipation and loss of appetite are some common problems associated with its deficiency.

Benefits Best Sources
  1. Useful for the conditions like asthma, stress, anxiety, hair loss, etc.
  2. Boosts the immune system & improves resistance power from infections
  3. Leads to proper functioning of organ systems.
  4. Plays an important role to maintain a balanced potassium & sodium content in the body
  • Mushrooms
  • Cauliflowers
  • Dairy products
  • Milk
  • Broccoli
  • Egg yolks
  • Whole wheat
  • Fish
  • Corn

B6 (pyridoxine)

Foods rich in proteins are often know to be good supplier of pyridoxine. It is a water soluble vitamin that does not get stored within the body and hence, regular intake is important. The deficiency influences brain processes, immune function, steroid hormone activity, etc.

Benefits Best Sources
  1. Helps in digesting and break down of proteins consumed in body.
  2. Proper functioning & development of the brain is maintained


  • Bell peppers
  • Spinach
  • Potatoes
  • Green peas
  • Peanuts
  • Cashew
  • Hazelnuts
  • Chickpeas
  • Lentils
  • Soybeans
  • Whole wheat bread


B7 It is also another water soluble vitamin and is also known as coenzymes. The deficiency of this kind of vitamin often result in depression, loss of appetite, hair loss, weakness, muscle pain, depression, grey skin, abnormal heart actions, etc.

Benefits Best Sources
  1. Supports healthy skin & hair growth
  2. Facilitates energy production involved in card, fats, protein metabolism
  3. These enzymes also are important for fatty acids produced in body
  • Carrots
  • Spinach
  • Lettuce
  • Peas
  • Beet
  • Rice
  • Oranges
  • Grapefruit
  • Banana
  • Avocado

B9(folic acid)

Vitamin B9 or folic acid also known as folate has derived its name from the Latin word folium which means ‘leaf’ as it can be found in many leafy plants. Any deficiency may lead to birth defects in babies. Other problems may include diarrhea, anemia, lack of hemoglobin etc.

Benefits Best Sources
  1. Helps in preventing birth defects, cancer or strokes
  2. Increases hemoglobin & relieves from mental and emotional disorders


  • Green leafy vegetables
  • Seeds
  • Poultry
  • Legumes
  • Citrus Fruits
  • Liver
  • Cereals

B12 (cobalamin)

Like other vitamins, B12 is also known to boost you energy and make you feel energized. Pale yellow skin, tingling in legs and hands, extreme level of tiredness can be a result its deficiency.

Benefits Best Sources
  1. Helps in protecting against heart disorders, digestive disorders, & memory loss
  2. Beneficial for a healthy skin & nervous system
  3. Helps in treating Alzheimer disease
  4. Good for hair, nails, digestive system & functioning of brain
  • Oats
  • Muesli
  • Eggs
  • Milk
  • Butter
  • Cheese
  • Salmon
  • Tuna
  • Meat

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