B complex vitamins are the group of essential vitamins like VitaminB1 (thiamine), Vitamin B2 (riboflavin), VitaminB3 (niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (pyridoxine), vitamin B7 (biotin), Vitamin B9 (folic acid), Vitamin B12 (cyanocobalamin). Each member of the B-complex has a unique structure and performs unique functions in the human body. These vitamins are required for almost every functioning of the cell. They are required for good hair and skin, digestion, energy production, functioning of nervous system and to form red blood cells.
• Vitamin B complex is required for the digestion of food. It is required for the production of hydrochloric acid, for the breakdown of fats, proteins and carbohydrates. Vitamin B complex deficiencies can lead to reduced gastric secretions, low appetite, and reduced intestinal mobility.
• Vitamin B6 helps to boost the immune system which helps us to fight against diseases. If a person’s immune system will be weak he/she will be more prone to diseases.
• Folic acid also known as vitamin B9 helps the women in their pregnancy. It helps to avoid the neurological disorders in the newborn. Folic acid also helps to reduce the risk of colon cancer and heart disease.
• B complex vitamins mainly B6, B9, and B12 help to improve memory and concentration.
• B complex vitamins help to lower the homocysteine level. Homocysteine is an amino acid found in blood and if its levels are increased in the blood then it may lead to cardiovascular diseases and diabetes.
• Vitamin B1, B2, B3, B5, B7, B9 and B12 are required for the healthy skin and hair. They provide a glow to the skin. If the diets will be lacking in these vitamins the skin can be dry and rough and the hair can be gray. Dandruff can also occur due to the deficiency.
• B complex vitamins are required for the conversion of carbohydrates to glucose. Hence are involved in the process of energy production. A deficiency of these vitamins can lead to fatigue, and lack of vitality in the body.
• B complex vitamins help in the production and growth of new cells. Vitamin B5 and B6 helps the bone marrow to manufacture new cells.
• Vitamin B3 helps in the production of HDL (high density lipoprotein) which helps to minimize the cholesterol level and for the production of vitamin B3 we need Vitamin B6. Thus we can say that these are good for heart.
• B complex vitamins helps to stabilize the mood mainly vitamin B12 and folic acid because they allow the liver to produce the compounds which regulate mood. Vitamin B6 which influences the production of mood controlling neurotransmitters serotonin and GABA, are also important to stable mood.
Thus we can see that this group of vitamins is highly required for the proper functioning of the body and we must not neglect them. B complex vitamins are water soluble so they can’t be stored in our body and needs to be taken on daily basis, only B12 is the one which our body can store. Food sources of B complex vitamins are cereal and whole grains, green leafy vegetables, eggs, chicken, citrus fruits, nuts, kidney beans and bananas.