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Vitamin B Benefits


Vitamin B benefits the system by a number of functions. It is a complex encompassing eight vitamins that are water soluble. They boost the immunity of the body and enhance the nervous system. The skin and muscles are kept healthy. Cell division and growth are also improved.

The B vitamins benefit the system by functioning together in a coordinated manner, thereby improving the metabolism.

Vitamin B1 helps in the metabolism of carbohydrates and is also referred to as thiamine. Deficiency of thiamine results in beri-beri. Muscular weakness, leg cramps and swelling of the heart are the typical symptoms. It helps in improving digestion and enhances the cognitive ability of the individual. Chemicals required for the regulation of the nerves are also synthesized by B1. The Recommended Allowance for adults is around 1.5 mg per day. In addition to brewer’s yeast, kidney, heart, liver, green leafy vegetables, enriched cereals, legumes, barriers, wheat germ and berries are sources of thiamine.

Riboflavin or vitamin B2 is necessary for healthy tongue, mouth and lips. Deficiency results in angular stomatitis and cheilosis, which is characterized by ulcers on the corners of the mouth and tongue. They aid in the metabolism of fats, proteins and carbohydrates. Sensitivity to light is yet another symptom of deficiency. About 1.3 mg is the recommended dietary allowance for adults on a daily basis. Milk, mushroom, liver, green leafy vegetables, pasta, bread, enriched cereals, meat and liver are a storehouse of riboflavin.

Niacin or vitamin B3 is also referred to as vitamin P or vitamin PP. Excessive intake affects the liver. Benefits of vitamin B complex involve reduction of cholesterol levels, thereby decreasing the risk of atherosclerosis. Deficiency results in pellagra. Typical symptoms include swollen tongue, sunburn, diarrhoea, mental confusion and irritability. About 14 to 18 mg is the recommended allowance per day for adults.

Benefits of vitamin B complex include the functioning of all the B complex vitamins. Pantothenic acid is vitamin B5, which is vital for the metabolism of the major nutrients. Deficiency results in nausea, abdominal pain, allergy and fatigue. Whole grain cereal, meat, eggs and legumes provide B5 in the diet. About 10 mg is required per day.

Vitamin B6, also referred to as Pyridoxine is recommended in a range of 1.3 to 2 mg per day. It helps in the synthesis of red blood cells, utilization of fats and metabolism of amino acids. Spinach, banana, avocadoes, whole grains, bread and liver are the sources of vitamin B6. Anaemia, skin disorders, renal stones and convulsions are the outcomes of a deficiency. Vitamin B7 or biotin is also referred to as vitamin H. Energy release of carbohydrates is hastened by biotin. Deficiency in humans is not seen. The RDA is 1.3 to 2 milligrams.

Folic acid or vitamin B9 helps in the formation of haemoglobin. Deficiency results in anaemia. The RDA is 400 milligrams for adults per day. Whole grains, green leaves, legumes, organ meats and legumes are good sources. Cyanocobalamin or vitamin B12 helps in the red blood cell formation and enhances the functioning of the nervous system. Pernicious anaemia is a result of deficiency. Meat, liver, milk and egg are good sources. Benefits of vitamin B encompass a vast list. A balanced diet helps in combating any kind of deficiency.

Submitted on January 16, 2014