22 Aug 2022

All About Vitamin B - Types, Deficiency Symptoms And Food Sources

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What Are B Vitamins?

Vitamin B is a water-soluble vitamin that plays an important role in maintaining good health. The set of vitamins help your body turn food into energy. They also help form red blood cells and work with certain enzymes in your body. Vitamin B helps your body to synthesize DNA, form red blood cells and produce energy. If you’re not getting enough of this vitamin, you may experience fatigue or fatigue symptoms that get worse over time. 

But don’t worry,  there are plenty of foods high in vitamin B on the market! In this article we’ll cover everything you need to know about vitamin B: the different types and sources of vitamin B, deficiency symptoms and the best foods to eat.

Types Of B Vitamins

There are many types of B vitamins and therefore these, together are called Vitamin B Complex. These are:

  1. B1 (thiamine): is an essential nutrient that helps to form the body’s protein and DNA. It is also necessary for the body to metabolize carbohydrates and fats. Thiamine deficiency can cause serious health problems, including neurological deficits and heart disease. It is known as Vitamin B1 or B1 for short. Dietary sources of thiamine include meat, poultry, fish, eggs, milk, beans, lentils, nuts and whole grains. There are many causes of thiamine deficiency, including alcoholism, malnutrition and certain medications. 
  1. B2 (riboflavin): Is a water soluble vitamin and essential for human health. It is found in many foods including dairy products and meat. Riboflavin helps the body create energy from food that is also important for vision reproduction in nervous functions.
  1. B3 (niacin): also known as Vitamin B3, is water soluble vitamin that is important for maintaining healthy skin and hair as well as helping to prevent heart diseases. It is also important for maintaining healthy blood sugar levels and preventing nerve damage. There are different types of niacin supplements available including nicotinic acid and nicotinamide.
  1. B5 (pantothenic acid): and its precursor pantetheine, which is found in food sources like eggs and liver; it also occurs naturally in brewer’s yeast.
  1. B6 (pyridoxine): is a water-soluble vitamin that helps the body produce more red blood cells and antibodies to fight infection. It also contributes to neurotransmitter production in the brain, nerve cell communication between cells, muscle contraction and energy production.
  1. B7 (biotin): is involved with fat metabolism so if you have low levels of this vitamin you could experience symptoms such as anemia or fatigue due to lack of energy from nutrient absorption by your body.
  1. B9 (folic acid): one form of folate that plays an important role in neural tube development during pregnancy by helping prevent neural tube defects such as spina bifida or hydrocephalus which causes excess fluid buildup around the brainstem area causing problems with balance.
  1. B12 (cobalamin): helps keep your nervous system healthy by supporting nerve cell function.*B15 (pangamic acid), also known as pangamate, which is believed to be effective against fatigue in athletes has been banned from being used in sports due to its potential side 

Deficiency Of B Vitamins

You’ve probably heard that vitamin B is important for your health, but you may be wondering how much of it you need. 

The Recommended Dietary Allowance (RDA) for vitamin B6 is 2 mg per day for men ages 19-50 and women ages 19-30; 1.3 mg per day for men 51-70; 1 mg per day for women 31-50; 0.75 mg per day for children up to age 4 years old.

Are You Vitamin B Deficient?

Not meeting the minimum requirement for the vitamin in your body might cause your body to develop a deficiency for Vitamin B. There are a number of symptoms that can be associated with vitamin B deficiency. The most common are fatigue, weakness, and problems with vision. Other symptoms may include an increased risk of infections, problems with hair and nails, and a reduced resistance to disease.

  1. Fatigue 

is one of the most common symptoms of a vitamin B deficiency. It is characterized by a lack of energy and a difficulty in performing everyday tasks. It can affect a person’s quality of life, causing them to feel tired and irritable.

  1. Anaemia

One of the more serious symptoms of a vitamin B deficiency is Anaemia. Anaemia occurs when the number of red blood cells is too low for the body to function properly. It is caused by an insufficient amount of vitamin B12 or folate in the body. Anaemia can cause dizziness, shortness of breath, and headaches. Some people may develop unusual sensations in their hands and feet as a result of their condition.

  1. Dry and flaky scalp & skin

One common symptom of a vitamin B deficiency is a dry, flaky scalp and skin. The skin can become dry and scaly because the hair follicles do not produce enough oil to keep the skin moist. This can lead to dandruff, which is flakes of dead skin on the scalp. It can be itchy and uncomfortable for many people.

Best Food Sources For Vitamin B

Getting enough vitamin B can be a challenge for many people. Here are some food sources of vitamin B that you may not have considered. Most people get the recommended amount of vitamin B through their diets, but if you are not getting enough, it’s possible that you might need to take a supplement.

Vitamin B is found in many foods such as meat and fish; dairy products; vegetables such as leafy greens and tomatoes; grains like wheat germ or cornmeal; legumes like kidney beans and lentils; nuts (like peanuts) seeds (like sunflower kernels); eggs yolks—and even milk!

But what if you want more than what’s recommended? You can increase your intake by eating fortified foods or taking a vitamin B supplement on top of what you eat.

  1. Vitamin B12

Fortified foods, such as cereal, milk, and soy products; some animal meats; fish and shellfish; and organ meats (such as liver) are rich sources of vitamin B12. Vegetarians and vegans may need to take a B12 supplement to ensure that they get enough in their diets. Check with your doctor before taking a supplement, especially if you are pregnant or nursing.

  1. Vitamin B9 or Folic Acid

Dark green leafy vegetables, beans, peas, citrus fruits, and liver are all good sources of folic acid. However, people on a vegan diet may not get enough of this nutrient in their diet unless they take a folic acid supplement or eat foods that have been fortified with folic acid. Folic acid supplements are also available over-the-counter.

Many breakfast cereals are fortified with vitamin B. Most people, who eat a variety of foods, will get the recommended amount of vitamin B from the foods they eat. Vitamin B helps your body turn food into energy. It also helps form red blood cells and works with certain enzymes in your body.

Our Take On The Topic

All in all, vitamin B is a great supplement to have in your diet. It’s a water-soluble vitamin that can be found in many different foods, so you don’t need to worry about getting too much. It’s important to remember that the recommended daily amounts of vitamins and minerals vary depending on your age or gender, but most adults should get enough of these vital nutrients without supplementation. Good news; you can now order all the fresh fruits and vegetables, breakfast cereals and healthy grains and pulses from the Milkbasket app which then will be delivered right to your doorstep by 7 AM, each morning! Easy, Easy & Easy!


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