B-complex vitamin positively influences the mood, anxiety and depression. Also increase’s the energy and generally contributes to the overall well being of the body. B complex vitamins help‘s to improve memory and concentration, and is important in treating anemia, because it also allows better absorption of iron in the body.
The most important functions of vitamin B complex are:
1. Restores cells
2.Is involved in many metabolic processes
3. Participates in the metabolism of carbohydrates and fats
4. Important for digestion
5.Also stimulates the enzymes that control digestion.
6. Prevents arteriosclerosis, excessive blood clotting and the formation of kidney stones
7. Finally protects the liver
What B-vitamins can we found in the B-complex vitamins?
Vitamin B1 (thiamine)
B1 Vitamin is found in grains of wheat, brown rice,peas, milk and whole wheat bread. Vitamin B1 is essential for the transmission of nerve signals to the muscles, and it is crucial for our mobility.
It’s involved in most of the processes for obtaining energy from carbohydrates in the body. Due to lack of vitamin B1 in the body, it can appear irritability,loss of appetite, indigestion and insomnia.
Vitamin B2 (riboflavin)
B2 Vitamin is found in the following foods: broccoli, milk,almonds and also spinach. Vitamin B2 participates in all processes of decomposition of carbohydrates, proteins, fats – converting them in to energy. In case of lack of vitamin B2 – first notices are skin changes. First of all, dry lips and cracked hair fiber, nails become fragile etc.
Vitamin B3 (niacin)
This vitamin can be found in chicken, eggs, salmon, liver, peanuts, green fruit. Vitamin B3 is a part of co enzyme which transmits and stimulates hydrogen storage and breakdown of carbohydrates, fatty acids and amino acids. Just as important as vitamin B2 for creating and directing energy and for normal functioning of the nervous system.
This vitamin nourishes the skin through its participation in the creation of collagen and contributes to the development of pigment. Signs of deficiency of this vitamin can be- loss of appetite, dizziness, weight loss,depression and severe mental illness.
Vitamin B5 (pantothenic acid)
This vitamin is found in ordinary yogurt, mushrooms, avocados, sweet potatoes and chicken meat. Most of all vitamin B5 promotes the action of vitamin E, stimulates the mobility of muscles and is important for the creation of antibodies that protect the lining of the mouth, throat, and respiratory protection from colds.
Vitamin B6 (pyridoxine)
Located in bananas, salmon, spinach, whole grains, green cabbage, eggs. It is a vitamin for growth and it is responsible for the tissue separation – without this the body can’t develop normally. Dopamine is produced with the help of vitamin B6 which is also very important for the transmission of nerve impulses. Lack of vitamin B6 causes intestinal disorders, loss of appetite, fatigue and depression.
Vitamin B9 (folic acid)
Folic acid is found in green vegetables, spinach, beans, meat, beef liver. Most important task is the proper construction of tissues. It helps to produce platelets needed for blood clotting and is essential for normal growth and wound healing. It also encourages the creation of white blood cells that are needed to strengthen the immune system.
Vitamin B12 (cobalamin)
Chicken, turkey, milk, eggs and beef are foods rich in this vitamin. B12 is responsible for the health of red blood cells. This vitamin is different from other B vitamins because it is produced exclusively by microorganisms. This vitamin has mostly meat, and lack of it is commonly seen in vegetarians.