As mentioned before, vitamin B has numerous health benefits. Given that there are 8 different types of vitamins in the B group, questions regarding each kind must arise every now and again... Questions such as what is vitamin B6 good for, or maybe what is vitamin B12 good for, must be no stranger to people, so let's get a load of what each of these vitamins does for our body and system.
Vitamin B1 / Thiamine: This type of vitamin is vital for maintenance of the nervous system, functioning of the muscles, functioning of the heart, as well as converting carbohydrates into energy. Thiamine is also said to be good for anxiety, stress, mental abilities, even alcoholism. A deficiency, on the other hand, can lead to heart and muscle disorders. Foods that are rich in thiamine are nuts, legumes, pork, liver, eggs, wheatgerm, enriched cereals, etc.
Recommended Dietary Allowance: 1.5mg / day
Vitamin B2 / Riboflavin: The benefits of this vitamin are mainly that of helping towards the production of red blood cells, metabolizing carbohydrates, and fats, helping body growth, as well as acting as a source of protection against cancer. It is also good for the eyes, nails, tongue, and lips. Deficiency of vitamin B2 can often lead to wounds of the skin, and sometimes even light sensitivity. Foods that are good sources of riboflavin are green vegetables, mushrooms, pasta / bread, milk, and meat.
Recommended Dietary Allowance: 1.3mg / day
Vitamin B3 / Niacin: Niacin is known to help metabolism, as well as release energy from nutrients and help the digestive system. It is also known to lower cholesterol, help treat arteriosclerosis, and bless you with healthy skin and nerves. Excess niacin can, however, result to damaging the liver. On the other hand, a deficiency of vitamin B3 can cause pellagra. Rich sources of this vitamin are dried beans, enriched cereal, chicken, fish (especially salmon and tuna), and liver.
Recommended Dietary Allowance: 14-18mg / day
Vitamin B5 / Pantothenic acid: Vitamin B5 is said to contribute towards metabolizing protein, carbs, and fat. It is also a good source for the good upkeep of the heart. Apart from that, it helps build a strong immunity system, as well as heighten hemoglobin levels in the human body. A deficiency of vitamin B5 could lead to allergies, anemia, nausea, fatigue, and insomnia. Foods rich in the vitamin type are eggs, meat, fish, brewers yeast, soybeans, mushrooms, amongst many others.
Recommended Dietary Allowance: 10mg / day
Vitamin B6 / Pyridoxine: Vitamin B6 is good for the metabolism of red blood cells, which allows normal functioning of the brain. It is also known to aid in the breaking down of proteins consumed by us. Besides that, it helps build a strong immunity system, contributes towards production of hemoglobin, and prevents anemia. It is also said to be good for women during premenstrual syndrome. Deficiency can lead to anemia, kidney stones, dizziness, nausea, and skin problems. Good sources of pyridoxine are avocados, bananas, potatoes, lentils, chicken, liver, beef, and salmon.
Recommended Dietary Allowance: 1.3 - 2mg / day
Vitamin B7 / Biotin: Health benefits of vitamin B7 are that it helps maintain blood sugar levels in the body, reduces cholesterol levels from the body, maintains muscle tissues and the functioning of the nervous system. It also allows the body to stay in shape, since it reduces the excess fat from the body. Other features are that it helps with growth, as well as helps the metabolism. It is known to help with treatment of Parkinson's disease and alopecia too. Deficiency can lead to anemia, depression, loss of appetite, neurological disorders, and restricted growth in children. Important sources of biotin are milk, fish, liver, oats, spinach, potatoes, cauliflower.
Recommended Dietary Allowance: 30mcg / day
Vitamin B9 / Folic acid: Folic acid is very good for the formation of hemoglobin in the body, which in turn helps towards preventing anemia too. It is also believed to help towards preventing Alzheimer's and cancer. It is a great source of vitamins for pregnant women too, especially since it helps restrict defects during pregnancy and birth. Folic acid is a great source to reduce the risk of a stroke, which is a fatal brain disorder. Maintenance of muscle tissues, cell enhancement, and synthesis of DNA are some of the other benefits of vitamin B9. Good food sources of this vitamin are leafy vegetables, oranges, peas, beans, legumes, liver, and kidney.
Recommended Dietary Allowance:
400mcg / day
600mcg (Pregnant women)
500mcg (when breastfeeding)
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