Vitamin B complex benefits and importance

Vitamin B complex benefits and importance

Benefits of vitamin B complex.. 8 types importance 

Vitamin B complex benefits and importance

Vitamin B or Vitamins Group consists of 8 essential food elements to maintain cell health and body activity.

Vitamin B is classified as melted vitamins in water, which are not stored in the body for long periods, so vitamin B should be daily. Vitamin B is necessary for body metabolism and vitamin B principles in maintaining nerves and the nervous system.

There are different types of vitamin B collected in one group because of similarities and their primary functions.

But despite the work of vitamins together in the body, all kinds of vitamin B have their unique roles as well some sources of vitamin B, but some foods have a significant source of vitamin B; for example, there are 12 vitamin B12 in meat and dairy products.

What is Vitamin B?

  • The B complex vitamin is one of the most important vitamins that help protect against many diseases, including anemia, protect the brain, as well as strengthen the nerves.
  • Vitamin " B" is one of the important complex vitamins, which doctors advise focusing on because of the great benefits it contains to the human body.
  • Many may not know that there are 8 types of B vitamins, each of which has an important role in strengthening the body's immunity.
  • Doctors recommend that B vitamins be obtained through food or B complex vitamin supplements.

The vitamin group includes eight vitamins, they are:

  1. Vitamin B 1 = Thiamin.
  2. Vitamin B 2 = Riboflavin.
  3. Vitamin B 3 = Niacin.
  4. Vitamin B 5 = Pantothenic acid.
  5. Vitamin B 6 = Pyredoxin.
  6. Vitamin B 7 = Biotin.
  7. Vitamin B 9 = Folic Acid.
  8. Vitamin B12 = Copalamine.

What are the benefits of vitamin B?

Vitamin B plays a principal Adora in many vital functions in the body.

The essential parts of vitamin B include:

  • Convert food to energy, which is known as metabolism or metabolism.
  • Configure new blood cells and produce red blood cells.
  • Help enzymes in the body accelerate the interpretation of the chemical compounds, so vitamin B is an assistance enzyme.
  • Maintain composite on nerves, central nervous system functions, and neurological missions.
  • Enhance immunity.
  • Maintain eye health.
  • Keep hair, skin, and sound cells, including brain cells and other body tissues.

It should be noted for vitamin B in preventive care, where Vitamin B has been associated with reducing the risk of stroke.

The 2013 study was published in the clinical magazine for the nerves, and this study lasted for six months in China and included more than 50,000 participants, and vitamin B has been reduced from the risk of 7%. However, despite this, vitamin B should not be eaten or complemented vitamins without consulting the health care provider.

Where is Vitamin B?

The vitamins group is shared by its eight food sources, although some foods are a rich source of one vitamin with more than others.

Vitamin B is usually obtained by eating some types of nutritious and valuable foods, such as:

  • Animal food sources include meat, fish, eggs, and dairy products.
  • Green vegetables, plus beans, and pea.
  • Vitamins support bread and cereals.
  • It is worth mentioning that Vitamin B is usually affected by heat, so it is recommended to avoid prolonged cooking of foods that represent vitamin B.

How much does the body need vitamin B day?

Adults and children are over 4 years old to vitamin B per day by the following amount:

  1. Vitamin B 1: 1.2 mg.
  2. Vitamin B 2: 1.3 mg.
  3. Vitamin B 3: 16 mg.
  4. Vitamin B 5: 5 mg.
  5. Vitamin B 6: 1.7 mg.
  6. Vitamin B 7: 30 μg.
  7. Vitamin B 9: 400 μg.
  8. Vitamin B 12: 2.4 μg.

The need for vitamins for some categories, such as pregnant women, women, or the elderly, may always be advised to consult a healthcare provider to determine vitamin B vitamin dose for these categories.

Vitamin B 1 (Thiamin)

Vitamin B1 is known as Thiamin, a vitamin that is very present in body tissue, such as the heart, liver, brain, and kidneys. Therefore, it is essential to perform vital functions in cells.

Benefits of vitamin B 1

  • The body needs vitamin B 1 to perform many functions, such as:
  • Cracking molecules in food preparation for digestion.
  • Help manufacture some neurological vectors in the brain.
  • Production of fatty acids.
  • Manufacture some hormones.

Where is Vitamin B 1?

Vitamin B 1 sources, where vitamin B 1 is in many foods, such as:

  • Full-grain masturbation is supported by vitamin B 1, such as bread, pasta, breakfast grains, and rice.
  • Some seafood, such as trout, oysters, and marine shells.
  • The legumes, such as black beans, and soybeans.
  • Nuts.
  • Seeds.

Vitamin B 2 (Riboflavin)

Vitamin B is known as Riboflavin, an essential vitamin for energy production in the body.

Benefits of vitamin B2

Vitamin B 2 plus essential vitamins functions include:

  • It helps to crack fat, medicines, and some hormones.
  • Transforming amino tryptophans to Niacin and vitamin B 6 to enzyme assistant needs a body.

Where is Vitamin B 2?

Vitamin B2 sources include the following food:

  • Animal meat, such as the liver.
  • Supported breakfast pills.
  • Oatmeal.
  • Milk and milk.
  • Mushrooms.
  • Almond.

Vitamin B 3 (Niacin)

Vitamin B 3 is another named, Niacin; vitamin B 3 in the body is converted into an enzyme assistant essential for biomes and is used in about 400 enzymatic chemical reactions in the body. These enzymes help:

  • Convert energy in carbohydrates, fat, and proteins to another formable form by body cells.
  • Organize metabolic operations within compartments.
  • Communicate via cells.
  • The genetic expression of genetic material in cells.

Where is Vitamin B 3?

Of vitamin B3 or Niacin food from animal sources, such as:

  • Chicken.
  • Fish.
  • The cup.
  • Red meat.
  • Whole grain, such as wheat and barley.
  • Peanuts.

Vitamin B 5 (Pantothenic acid)

Vitamin B 5 is also known as Pantothenic acid, essential for manufacturing enzymes, fat, and proteins in the body.

Where is Vitamin B 5?

Of vitamin B5 sources:

  • Chicken.
  • Shiitake mushroom.
  • Cowboy.
  • Sunflower seeds.
  • Tuna.
  • Avocado.
  • Supported breakfast pills.

Vitamin B 6 (Pyridoxine)

Vitamin B 6 will help turn food into energy and help combat infection. It is important during pregnancy, allowing the natural growth of the fetal brain.

Where is Vitamin B 6?

The most important sources of vitamin B 6 include the following foods:

  • Homs.
  • Salmon.
  • Tuna.
  • Whole grains.
  • Beef.
  • The cup.
  • Potato.
  • Spinach.

Vitamin B 7 (Biotin)

Vitamin is called 7 Biwein and has become available in many food supplements used for hair and nails.

Benefits of vitamin B 7

The human body uses biotin as follows:

  • Cracking fat, proteins, and carbohydrates.
  • Communicate between cells.
  • Organization of genetic material (DNA).

Where is Vitamin B 7?

Of vitamin B 7 or bodies in the following food:

  • Meat animal members.
  • Eggs.
  • Salmon.
  • Beef.
  • Sunflower seeds.

Vitamin B 9 (Folic Acid)

Vitamin is called nine folic acids; folic acid enhances the growth of red blood cells and reduces the risk of congenital disabilities in the fetus during pregnancy.

Where is Folic acid?

Folic acid is found naturally in foods, such as:

  • Meat.
  • Whole grains.
  • Al-Shunned.
  • Citrus fruits.
  • Fish.
  • The legumes.
  • Paper vegetables.
  • Know and Klaw.

Vitamin B 12 (Cobalamin)

Vitamin B is 12 melted vitamins in water, which plays a key role in the biological process in the body, such as energy formation and red blood cell production, and has an important role in maintaining the health of the brain and nerves, and enters the DNA genetic material.

Benefits of vitamin B12

Vitamin B12 or Cobalamin helps organize the nervous system, and vitamin B12 plays an important role in the growth and composition of red blood cells.

Where is Vitamin B12?

One of the most important sources of vitamin B 12 is meat and dairy products, such as:

  • Oyster.
  • Cowboy.
  • Salmon.
  • Beef.
  • Milk and milk.

Vegetarian people are more at risk of vitamin B12 deficiency, and they can obtain dietary supplements or eat grain baked with vitamin 12.


  1. You might be wondering which vitamins are important for your body by now.
  2. We'd love to share with you that each of these vitamins is vital to the body in its unique way, and they should all be included in your daily diet.
  3. They help with everything from boosting your immune system to keeping your brain active.
  4. In today's blog, we have touched on a complex subject, vitamin B. Vitamin B is an essential food component that helps the body function properly.
  5. If you are interested in learning more about this topic, we encourage you to continue your research and seek advice from a trusted medical professional.


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