Introduction
B complex vitamin is needed to improve metabolism, ensure healthy skin and building a healthy nervous system. A shortage of B complex vitamin can lead to medical conditions like amnesia, hypertension, heart failure and depression. For this reason, some physicians will often recommend a B complex vitamin supplement to patients daily vitamin regiment. Another option available is adding natural sources of B complex vitamin to our daily diet. Nature is rich with the sources of B complex vitamin and vitamin deficiencies can be prevented by eating foods loaded with B complex vitamin.
Food sources of B complex vitamin are typically green leafy vegetables. However, eggs, milk, grains and nuts are also wholesome food resources for B complex vitamin. Being familiar with the elements of B complex vitamin and their natural source, will assist in planning a vitamin rich natural diet.
Vitamins and Their Source
Thiamin (vitamin B1) – Vitamin B1 aids in metabolizing carbohydrates and proper digestion. This vitamin also ensures nervous system function, promotes growth and prevents premature aging. The foods rich in Thiamin are soybeans, wheat-germ, peas, nuts and dried brewer’s yeast.
Riboflavin (vitamin B2) – Vitamin B2 aids in keeping the nervous system and eyes healthy. This vitamin also assists in the absorption of fats, carbohydrates and proteins. The foods rich in Riboflavin are organ meats, brewer’s yeast, poultry, wheat germ, eggs, mushrooms and green leafy vegetables.
Niacin (vitamin B3) – Vitamin B3 is efficient in reducing cholesterol levels in the blood and controls the metabolism of carbohydrates and fats. The foods rich in Niacin are beef, tuna, liver, peanuts, brewer’s yeast, beans, potatoes, sunflower seeds and cottage cheese.
Pantothenic Acid (vitamin B5) – Vitamin B5 ensures the correct function of adrenal glands, cell building, body resistance, normal growth and central nervous system development. The foods rich in Pantothenic acid are organ meats, brewer’s yeast, avocados, green vegetables and nuts.
Pyridoxine (vitamin B6) – Vitamin B6 is an aid in the maintenance of muscle and heart tone and metabolizes proteins, carbohydrates and fats. The foods rich in Pyridoxine are whole grain breads, green beans, dried brewer’s yeast, fish, cereals and nuts.
Biotin (vitamin B7) – Vitamin B7 supports a healthy nervous system and adrenal function. The foods that contain Biotin are soy products, fish, egg yolks and sweet potatoes.
Folic acid (vitamin B9) – Vitamin B9 aids in the production of new cells, and converts carbohydrates into glucose that is used for body fuel. The foods rich in folic acid are legumes, tofu, green leafy vegetables, tomato juice and citrus juices.
Cyanocobalamin (vitamin B12) – Vitamin B12 is essential in forming red blood cells, nervous system development and appetite improvement. The foods rich in Cyanocobalamin are eggs, fish, milk, liver, shellfish and kidneys.
Each vitamin is chemically different but is found in many of the same foods. They work together by boosting metabolism and cell growth, but do not have to be taken together. Some people find it difficult to eat the foods rich in B complex vitamins, so instead purchase supplements from their pharmacy.
Tips and Comments
Purchase trusted supplement brands.
Wash vegetables before eating them.
