When we say vitamin B, did you know that we’re actually talking about more than just one vitamin? Out of the thirteen that our body needs, eight of these vitamins fall under the B-group, each with a unique function of its own. In today’s list, we want to talk about what these functions are and the benefits they provide that keeps us healthy.

 

Thiamine (B1)

 

Thanks to thiamine, the nutrients that we get from food turns into energy that keeps us going. It’s absolutely essential during metabolism.

• Benefits: It may be a possible treatment for cataracts, kidney disease, and Alzheimer’s.
• Get it from: Pork, beans, sunflower seeds, fish, green peas, and yogurt.

 

Riboflavin (B2)

 

This is another vitamin that helps with the conversion of food into energy by breaking down carbohydrates, proteins, and fats. But more than just its role in metabolism, riboflavin is also an antioxidant.

• Benefits: May prevent cardiovascular disease, seizures, dementia, and migrains.
• Get it from: Eggs, organ meats (like the kidney or liver), green vegetables, and fortified cereals, bread, and other grain products.

 

Niacin (B3)

 

Known to play a role in making and repairing DNA, as well as cell signaling, it also plays a vital role in aiding enzymes, which helps our body process food and turn it into usable energy.

• Benefits: It may help treat type 1 diabetes, reduce blood pressure, and also improve cholesterol levels and skin health.
• Get it from: Fish, chicken, legumes, nuts, and breakfast cereals.

 

Pantothenic Acid or Pantothenate (B5)

 

Just like the aforementioned B vitamins, B5 helps the body process components of food into energy. It also has a part in cholesterol and hormone production.

• Benefits: May reduce cholesterol levels and keeps the eyes, skin, hair, and liver healthy.
• Get it from: Meat, fish, vegetables like broccoli, sweet potatoes, corn, cauliflower, and kale, egg and milk products, legumes, and fruits like avocado and tomato.

 

Pyridoxine (B6)

 

This B vitamin is important in keeping the immune and nervous systems healthy, and is vital for normal brain development.

• Benefits: May promote brain health and reduce the risk of Alzheimer’s, and can also improve mood and alleviate symptoms of depression.
• Get it from: Poultry, fish, bananas, chickpeas, potatoes, and certain fortified cereals.

 

Biotin (B7)

 

Essential for liver metabolism, vitamin B7 is known to promote the proper function of the nervous system. It’s commonly given as a dietary supplement for skin care and strengthening the hair and nails. It’s also a vital nutrient for embryonic growth during pregnancy.

• Benefits: May help regulate blood sugar levels and prevent kidney damage on people with type 1 diabetes and are dependent on insulin.
• Get it from: Organ meats (liver and kidney), egg, nuts, mushrooms, cauliflowers, bananas, soybeans, as well as grains and cereals.

 

Folate (B9)

 

Important for cell function and tissue growth, folate is also responsible for synthesizing DNA and is essential to the production of red blood cells. As needed, it assists in increasing one’s appetite.

• Benefits: Promotes brain health and prevents birth defects and pregnancy complications. It may also improve heart health and reduce the risk of heart disease.
• Get it from: Eggs, leafy greens, asparagus, papaya, bananas, avocados, citrus fruits, beets, and legumes.

 

Cobalamin (B12)

 

The most popular B-vitamin there is, B12 helps with the normal function of our body’s nerve cells, and is also essential in the formation and production of red blood cells.

• Benefits: May prevent major birth defects, anemia, and osteoporosis.
• Get it from: Eggs, dairy such as cheese, milk, and yogurt, meat, and fish especially tuna and haddock.