Vitamin B Diet

B-complex vitamins are all water soluble vitamins and are linked together in different chemical ways.



All B-complex vitamins are responsible for performing different functions in the body like providing energy from carbohydrates, metabolism of proteins and fats, and maintenance of body's nervous system. The listed below B-complex vitamins should be incorporated in your diet to remain healthy.

1. Thiamine or vitamin B-1 - This vitamin is required for proper metabolism of sugar and starches. It is also necessary to maintain a healthy nervous system and proper function of heart and other muscles. Food sources of thiamin are wheat germ, oatmeal, brewer's yeast, meats, soybeans, blackstrap molasses, whole wheat, whole brown rice and bran.
2. Riboflavin or vitamin B-2 - Like vitamin B-1, riboflavin is also critical in the metabolism of macronutrients that is carbohydrates, proteins and fats to produce energy.
   
   
   
   Riboflavin is required in the repair of hair, skin and nails. If you are exercising daily then you are using more of this vitamin. Good food sources for riboflavin include milk, cheese, green vegetables and whole grains.
3. Niacin or vitamin B-3 - Niacin is necessary for the synthesis of the sex hormones. It is also vital to the nervous system, helps reduce serum cholesterol and aids circulation.
   
   
   
   Naturally fish and chicken are considered good source of this vitamin.
4. Pyridoxine or vitamin B-6 - This vitamin aids the production of hydrochloric acid and is mainly involved in the metabolism of fats (unsaturated fatty acids). Pyridoxine has an important function in the body's immune system as for the production of antibodies and red blood cells this vitamin should be present in the body. B-6 also soothes many premenstrual syndrome symptoms like irritability, breast tenderness, and water retention. Whole grains are a good natural source for pyridoxine.
5. Vitamin B-12 - This vitamin is required for proper functioning of all the cells especially the ones found in the nervous tissue and bone marrow. B-12 is also necessary for red blood cell formation, absorption of nutrients, normal digestion, fat and carbohydrate metabolism and protein synthesis. Natural sources of vitamin B-12 include meat, fish, liver, kidney, eggs, dairy products and fermented foods.
6. Biotin - Naturally found in brewer's yeast and nuts is essential in them making of fatty acids and formation of glycogen. Biotin may help repair damage hair and keep them healthy, so it is usually found as an active ingredient in many shampoos and conditioners.
   
7. Pantothenic acid - This vitamin is required for normal metabolism of carbohydrates, fats and proteins. It is also necessary in the synthesis of certain hormones and antibodies. Naturally found in brewer's yeast, organ meats, egg yolk, chicken, whole grain cereal, bran and nuts.
8. Choline - Choline aids fat metabolism and is an active factor in lecithin. It also helps against senile dementia, memory loss, lowers cholesterol, and aids liver to remove toxins from the bloodstream.
   
   
   
   Choline is found naturally in whole grains, legumes, milk, meat, and egg yolk.
9. Folic acid - This vitamin plays a critical role in the synthesis of DNA - the building blocks of life. To reduce the chances of birth defects including Down's syndrome it is wise for pregnant women to ensure that the intake of folic acid is adequately maintained. Spinach and broccoli are good sources for folic acid. 

Stress increases the need for all the B-complex vitamins. All the B-complex vitamins can be taken at same time as a vitamin B diet as this group of vitamins works together efficiently.