Actually there are more than a dozen vitamins, all of which are different and perform various functions. Most vitamin B complexes work together for the benefit of our bodies. Because of the close relationship between these vitamins, experts call it the vitamin B complex.
B-complex vitamins refer to all important vitamins that are soluble in water except for vitamin C. Vitamin B complex includes thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid and cobalamins (vitamin B 12).
Every member of the B complex has its own structure and functions in the human body. Vitamins B1, B2, B3, and biotin take part in energy production, vitamin B6 is important for the metabolism of amino acids, and vitamin B12 and folic acid help in cell division. Each of these vitamins has many additional functions. However, there is no function that requires all vitamin B-complex to be consumed simultaneously.
Source of Complex Vitamin B
– Vitamin B1 (thiamine). Included in the vitamin B complex. This vitamin can be found in cereals (rice, wheat) beans such as lentils, almonds, green leafy vegetables such as spinach, lettuce, cabbage, asparagus. While animal sources can be obtained from, fish, eggs, milk, and meat.
– Vitamin B2 (Riboflavin. Some of the best sources of riboflavin are chicken, fish, eggs, nuts (such as peas and lentils. Milk, yogurt and cheese are also rich in riboflavin. From vegetable sources of green leafy vegetables such as spinach, broccoli, asparagus, and cereals also provide large amounts of riboflavin for health.
– Vitamin B3 (Niacin). Many are found in chicken, salmon and fish such as tuna and salmon. While for vegetarians, you can get niacin from beans, pasta and whole wheat.
– Vitamin B6 (pyridoxine) foods such as potatoes, nuts, red meat, poultry, eggs and cereals contain very high vitamin B6
Like other vitamins, vitamin B complex also contains various health benefits that are good for your body, such as:
1. Increasing Energy
The body needs the help of complex Vitamin B when converting carbohydrates to glucose which in turn produces energy during activities or exercises. If the body lacks vitamin, the energy production process does not run optimally and you can experience fatigue and decrease vitality during exercise and activity.
2. Helping the Process of Metabolism
Because it is soluble in water, the vitamin B complex can improve digestion and the production of hydrochloric acid (HCL) which functions to break down fats, proteins and carbohydrates.
3. Improve brain function
Vitamin B complex also plays a role in improving memory function and concentration. This vitamin works by building a protective shield around the brain nerves from the threat of homocysteine which is known as poison to nerve cells.
4. Prevent Premature Aging
The health of skin, hair, and nails depends on the synthesis of RNA (ribonucleic acid) and DNA (deoxyribonucleic acid) which occur after being assisted with vitamin B complexes. is a result of lack of this vitamin.
5. Lower cholesterol levels
Vitamin B complex also contains niacin, which can help reduce bad cholesterol in the body (LDL) and increase good cholesterol (HDL). In addition, this vitamin also acts to prevent hardening of the arteries which can lead to heart attacks and strokes.
Meat, fish, and seeds such as rice and wheat, contain all of the vitamin B complex, but this vitamin is found mostly on the outside of this food. This means that polished rice has lost a lot of this vitamin.
If you don’t get complex B vitamins from food, you can get them from multivitamin and mineral supplements. Most multivitamins and mineral supplements contain vitamin B complex, and are supported by a more complete composition of vitamins.