Continuing with the series on nutrients and the role they play in our health journey, we take up Vitamin B today. The B vitamins are a diverse group of water-soluble vitamins essential for energy metabolism, brain function, red blood cell production, and more. The Vitamin B complex consists of eight essential vitamins, each playing crucial roles in maintaining good health, nutrition, and physiological functions. Here’s a breakdown of each of the B vitamins, their benefits, and how they impact human physiology:
What All Constitute B Vitamins:
1. Vitamin B1 (Thiamine)
Functions:
- Energy Production: Helps convert carbohydrates into glucose, which is the body’s main source of energy.
- Nervous System: Vital for nerve function and transmission.
- Muscle Contraction: Supports smooth functioning of muscles.
Sources: Whole grains, legumes, nuts, seeds, pork, and fortified cereals.
Try Vitamin B1
Also Read: Thaimine Deficiency May Damage Brain – NDTV Food
2. Vitamin B2 (Riboflavin)
Functions:
- Energy Metabolism: Helps break down proteins, fats, and carbohydrates to produce energy.
- Cellular Function: Promotes growth, development, and function of cells.
- Antioxidant Properties: Protects the body from oxidative stress and helps in maintaining healthy skin and eyes.
Sources: Eggs, almonds, spinach, broccoli, and dairy products.
Check out Vitamin B2
3. Vitamin B3 (Niacin)
Functions:
- Metabolism: Involved in over 400 enzymatic reactions, primarily converting food into usable energy.
- Cholesterol Regulation: Helps maintain healthy cholesterol levels.
- Skin and Brain Health: Supports skin integrity and neurological functions.
Sources: Chicken, turkey, tuna, legumes, peanuts, and fortified grains.
Also Read: Vitamin B3 Foods: These 5 Foods Can Load You Up With Vitamin B3 – NDTV Food
Vitamin B3
4. Vitamin B5 (Pantothenic Acid)
Functions:
- Synthesis of Coenzyme A: Important for the metabolism of fatty acids.
- Hormone Production: Plays a role in synthesizing and metabolizing proteins, carbohydrates, and fats.
- Wound Healing: Essential for the repair and regeneration of cells.
Sources: Avocados, mushrooms, eggs, whole grains, and chicken.
5. Vitamin B6 (Pyridoxine)
Functions:
Amino Acid Metabolism: Important for protein and amino acid synthesis.
Cognitive Development: Supports brain health by aiding in the production of neurotransmitters such as serotonin and dopamine.
Immune Function: Enhances immune responses.
Sources: Poultry, fish, potatoes, bananas, and fortified cereals.
6. Vitamin B7 (Biotin)
Functions:
- Hair, Skin, and Nails: Promotes healthy hair, skin, and nails by supporting the production of keratin.
- Metabolism: Aids in metabolizing carbohydrates, fats, and amino acids.
- Gene Regulation: Influences the expression of genes involved in metabolism.
Sources: Eggs, nuts, seeds, salmon, and sweet potatoes.
Biotin
7. Vitamin B9 (Folate/Folic Acid)
Functions:
- Cell Growth and Division: Critical for DNA synthesis and repair, and hence vital during periods of rapid growth such as pregnancy and infancy.
- Prevention of Neural Tube Defects: Essential during early pregnancy to prevent neural tube defects in the developing fetus.
- Red Blood Cell Formation: Helps in the production of red blood cells.
Sources: Leafy greens (spinach, kale), beans, citrus fruits, and fortified grains.
Also Read: 5 Vitamin B9 (Folic Acid) Rich Foods You Should Eat Daily – NDTV Food
8. Vitamin B12 (Cobalamin)
Functions:
- Red Blood Cell Production: Works with folate to help make red blood cells and to maintain the health of nerve cells.
- DNA Synthesis: Crucial for DNA production and cell division.
- Nervous System Maintenance: Supports myelin sheath production, which protects nerve fibres.
Sources: Meat, fish, dairy products, and fortified plant-based milk.
Physiological Importance
- Energy Production: The B vitamins act as cofactors or coenzymes in many energy-yielding metabolic pathways. Without sufficient B vitamins, fatigue, weakness, and mental fog can occur.
- Nervous System: Many B vitamins (B1, B6, B12) are essential for proper nerve function, supporting neurotransmitter synthesis and overall brain health.
- Red Blood Cells and Anemia Prevention: Vitamins B9 (folate) and B12 are crucial for producing healthy red blood cells. Deficiencies can lead to anaemia, resulting in fatigue and weakness.
- Cardiovascular Health: Vitamins B6, B9, and B12 help regulate homocysteine levels, an amino acid associated with heart disease risk.
Deficiency Symptoms
- Thiamine Deficiency: This can lead to Beriberi or Wernicke-Korsakoff syndrome, affecting the cardiovascular and nervous systems.
- Riboflavin Deficiency: Can cause sore throat, redness, and swelling of the lining of the mouth and throat, and dermatitis.
- Niacin Deficiency: This leads to Pellagra, characterized by dermatitis, diarrhoea, and dementia.
- Folate Deficiency: This leads to megaloblastic anaemia and, in pregnancy, increases the risk of neural tube defects in the fetus.
- Vitamin B12 Deficiency: Causes pernicious anaemia and neurological issues like numbness and cognitive disturbances.
A balanced diet rich in whole grains, lean meats, vegetables, legumes and fortified foods can help meet daily B vitamin requirements, promoting overall health and wellness.
