The term vitamin B refers to the group of eight distinctive and individual B complex vitamins. These vitamins, though chemically diverse, are intimately linked.
Functions of the B complex vitamins include:
- Maintenance of skin and muscle tone.
- Augmentation of the immune and nervous systems.
- Stimulating cell growth.
- Enhancement of brain function.
- Safeguarding the health of eyes, hair, mouth, and liver.
The B complex vitamins are water-soluble vitamins. It means that the body excretes the rest after using what it needs. All B vitamins should be taken together for maximum absorption and benefit. The body’s ability to absorb the B vitamins decline with age and for this reason the elderly need more of this vitamin.
Food sources of vitamin B
- Brewer’s yeast
- Brown rice
- Leafy green vegetables
- Eggs
- Fish
- Legumes
- Nuts
- Organ meats
- Soy products
- Whole grains
The following individuals have an increased need of B complex vitamins:
- people who take antibiotics, antidepressants, or oral contraceptives
- people who drink alcohol daily
- people who eat a diet high in carbohydrates
- people who exercise heavily
- elderly people
- pregnant women.
Vitamin B1 (Thiamine)
Vitamin B1 helps promote blood formation and circulation, metabolises carbohydrates, and helps in digestion. It is needed for the maintenance of nerve-impulse transmission and enhancement of brain function.
This vitamin also sustains the muscles of the intestines, stomach, and heart. Finally, vitamin B1 has antioxidant qualities that help protect the body from the harmful effects of pollution, smoking, and alcohol.
Symptoms of B1 deficiency:
- Loss of appetite
- Constipation
- Weakness and fatigue
- Irritability
- Difficulty breathing
- Forgetfulness
- Weight loss
- Irregular heartbeat
Food sources:
Thiamine is found in brewer’s yeast, brown rice, egg yolks, fish, legumes, peas, peanuts, whole grains, and wheat germ.
Vitamin B2 (Riboflavin)
Riboflavin helps in metabolising carbohydrates, fats, and proteins. It greatly aids red blood cell formation. It is crucial for the health of skin tissues, mucous membranes, nails, and hair. It also protects the eye tissues and helps prevent cataracts. The vitamin is essential during pregnancy for the normal foetal growth.
Symptoms of B2 deficiency:
- Dermatitis
- Dizziness
- Hair loss
- Sleep problems
- Burning eyes
- Mouth sores
- Cracks at the corners of the mouth
- Impaired thinking
Food sources:
Riboflavin is found is almonds, deep green vegetables, cheese, egg yolks, fish, milk, legumes, organ meats, poultry, soy products, yoghurt, whole grains, and spinach
