B Vitamins are a group of eight water-soluble vitamins that function as cofactors for various anabolic and catabolic reactions. They have a wide range of functions inside the body and are considered one of the essential nutrients. These B vitamins are,
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacinamide)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folic Acid)
- Vitamin B12 (Cyanocobalamin)
1. Vitamin B1 (Thiamine)
- Thiamine is colourless and crystalline, and slightly soluble in ethyl alcohol as well. It is readily soluble in water and slightly in ethyl alcohol.
- Abundantly found in non-processed cereals, germinating seeds, beans, tomatoes, oranges, eggs, fish, meat, leafy green vegetables, legumes, and nuts.
- Functions as a catalyst in carbohydrate metabolism to enable the absorption of pyruvic acid to release their energy.
- Important for the synthesis of nerve-regulating substances.
- Deficiency causes beriberi, which causes muscular weakness, leg cramps, and swelling of the heart.
2. Vitamin B2 (Riboflavin)
- Found in dark leafy vegetables, milk, whole grains, meat, cereals, mushrooms, etc.
- Essential for carbohydrate metabolism.
- Associated with enzymes to form flavoproteins and act as a cofactor for oxidation-reduction reactions.
- Deficiency causes inflammation of the tongue called Glossitis, skin lesions on lips and nose, leading to light sensitivity.
3. Vitamin B3 (Niacin)
- Vit B3 is otherwise known as niacinamide or nicotinic acid.
- Natural sources of niacin include salmon, tuna, poultry, whole grain, cereals, beans, nuts, and peas.
- The body can synthesize niacin from tryptophan.
- It is essential for the proper functioning of the nervous system, intestinal tract, and skin.
- Vit B3 functions as a coenzyme that helps release energy from food nutrients.
- Deficiency of niacin leads to pellagra which is seen as skin breakouts due to exposure to sunlight. It later leads to diarrhoea, swollen reddish tongue, mental disarray, depression, irritability, etc.
4. Vitamin B5 or Pantothenic acid
- Vit B5 is found in eggs, milk, meat, potatoes, tomatoes, wheat germ and bran, cauliflower, broccoli, etc.
- It is essential for child growth by influencing the metabolism of macronutrients such as carbohydrates, proteins, and fats.
- Its deficiency can cause digestive problems, defective growth, fatty liver, etc.
5. Vitamin B6 (Pyridoxine)
- Natural resources of Vit B6 are whole grains, cereals, avocadoes, green beans, bananas, spinach, milk, chicken, eggs, fish, beef, pork, etc.
- It is required for the metabolism and absorption of amino acids and fats.
- It is also essential for the formation of red blood cells.
- The deficiency of Vit B6 causes skin diseases, cracks around the mouth, smooth tongue, dizziness, anaemia, nausea, convulsions, and kidney stones.
6. Vitamin B7 (Biotin)
- It is otherwise known as Vit H and was first discovered in yeast.
- Commonly found in meat, eggs, beef, pork, salmon, and sunflower seeds.
- It functions as a coenzyme for several essential enzymes that help with the metabolism of carbohydrates, proteins, and fats.
- Though Vit B7 deficiency is rare, it can destroy the intestinal bacteria leading to symptoms such as nausea, muscular pain, dizziness, etc.
7. Vitamin B9 (Folic Acid)
- Folic acid was first discovered in yeast, kidneys, and liver.
- Commonly found in green leafy vegetables, fruits and milk.
- It acts as a coenzyme that catalyzes the purine and thymine formation during DNA synthesis.
- Folic acid is essential for the maturation of red blood cells.
- Deficiency of this vitamin can cause megaloblastic anaemia, retarded growth, infertility, weakness, digestive problems, etc.
8. Vitamin B12 (Cyanocobalamin)
- Vit B12 is also called the Anti-Pernicious Anemia Factor (APA).
- It is obtained exclusively from animal sources such as kidneys, fish, eggs, liver, meat, and milk. So vegetarians will need to rely on vit B12 supplements.
- Vit B12 is required for the formation of red blood cells, nucleoproteins, certain proteins, and proper functioning of the nervous system.
- This vitamin can stimulate appetite in humans.
- Its deficiency can cause pernicious anaemia that shows symptoms such as inadequate production of red blood cells, defective myelin sheath synthesis and loss of membrane lining in the intestine.
