The list of vital functions that vitamins B are involved in our healthy life is really long.
Each type of vitamins B has its own “task”, and also often they complement each other.
In addition, these vitamins B participate in hundreds of processes in the body, including energy generation, cell growth, etc.
Vitamins B is essential for:
– Normal cardiovascular functioning
– Also, the normal functioning of the immune and digestive system
– Health of skin
– Also, healthy nails
The body cannot produce vitamins B by itself.
Therefore, you need to take these vitamins daily through nutrition.
The best sources of these vitamins are:
– Giblets (mainly liver)
– Also, whole grain cereals
– Also, meat
– Also, bananas
Vitamins B that you need to include in your healthy life
Vitamin B1 – Thiamine
Thiamine is a key to the processing of carbohydrates, fat, and also proteins in the body.
At the same time, it is very useful for the work of the cardiovascular and nervous system.
Best sources: liver, eggs, meat, whole grains, wheat germ, green leafy vegetables, nuts, peas, potatoes, and also peanuts.
Vitamin B2 – Riboflavin
Riboflavin is also necessary for processing energy from carbohydrates, fats, and proteins.
However, this vitamin is necessary for breathing, eye health, and growth.
You can find this vitamin in dairy products, eggs, meat, and also good sources are green leafy vegetables, whole grains, and nuts.
Vitamin B3 – Niacin
Niacin is extremely important for gaining energy from glucose, producing hormones and also working the nervous, cardiovascular, and digestive system.
You can find this vitamin in yeast, dairy products, eggs, poultry meat, fish, legumes, and also nuts.
Vitamin B5 – Pantothenic acid
Vitamin 5 is directly involved in energy production.
At the same time, it is also important for mood and balance of cholesterol in the blood.
You can find this vitamin in yeast, liver, fish, meat, eggs, the seed of whole grains, vegetables, and also fruit.
Vitamin B6 – Pyridoxine
Vitamin B6 is important for immunity, blood cell and hormone production, brain function, and also for your biological clock.
Sources: giblets (liver and kidneys), turkey meat, tuna, yeast, bananas, dried grapes, spinach, soy, eggs, milk, and also potatoes.
Vitamin B7 – Biotin
Vitamin B7 is necessary for the metabolism of carbohydrates, proteins, fat, amino acids, and also for cell growth.
You can find this vitamin in yeast, giblets, egg yolk, mushrooms, bananas, peanuts, cauliflower, and also carrots.
Vitamin B9 – Folic Acid
The folic acid is a key to the synthesis of DNA.
Therefore, you need it for the construction of all new cells.
In addition, this vitamin is particularly important during pregnancy.
It is also involved in the production of erythrocytes (red blood cells) and is essential for the cardiovascular system.
You can find it in green leafy vegetables, legumes, citrus fruit, wheat flakes, whole grain cereals, and also meat.
Vitamin B12 – Cyanocobalamin
Vitamin B12 also participates in DNA synthesis and in the production of erythrocyte and proteins.
In addition, it is important for nerve cell activity and mood, as well as for the work of the cardiovascular system.
Sources of vitamin B12 are fish and seafood, meat, milk and milk products, and also eggs.
Vitamin B17- Amygdalin
Even doctors do not favor to use natural treatments, vitamin B17 is one of the best fighters against dangerous and also lethal cancer.
The best is to read more about this vitamin in our article about “vitamin B17”.
Choline and inositol are included in the B complex vitamins although they are not structurally vitamin-like.
However, in a similar way, they participate in the metabolism and also the transmission of nerve impulses.
You can find choline in eggs, soybeans, animal fats, oat flour, and also vegetables.
Sources of inositol are the food of animal origin, the seed of whole grains, and also vegetables.