B vitamins are a group of water-soluble vitamins that need to be replenished each day. Each of the B vitamins serves important functions in the body and has benefits that can improve health and reduce the risk for certain diseases. Getting the recommended daily allowance of these vitamins can help maintain energy levels and keep tissues and organs functioning properly.
Thiamine: B1
Thiamine has many benefits that involve the nervous and cardiovascular systems. This vitamin is responsible for helping the body convert glucose to energy. It also keeps the mucous membranes healthy and contributes to muscle function. Thiamine can be found in liver, pork, rye flour, whole-grain cereals, wheat germ, kidney beans, raisins and oranges.
Riboflavin: B2
Riboflavin, also known as vitamin B2, helps the body produce energy and also promotes the growth of healthy body tissues. This vitamin can be found in avocados, red meat, almonds, broccoli, spinach, dairy products and asparagus.
Niacin: B3
The primary benefit of vitamin B3 is it helps control cholesterol levels. According to physicians from the Mayo Clinic, niacin helps increase the level of high-density lipoprotein (HDL) in the blood. Niacin also helps control blood sugar levels in diabetics and improves some skin conditions. Niacin can be found in oatmeal, peanuts, liver, chicken, tuna, mushrooms, mangoes, whole-grain cereals and fortified cereals.
Pantothenic Acid: B5
Vitamin B5 has many benefits for the human body. Getting enough B5 is important for maintaining a healthy digestive tract, manufacturing red blood cells and helping the body use hormones that are produced in adrenal glands. This vitamin also speeds the time it takes to heal wounds and reduces cholesterol levels. Vitamin B5 can be found in red meat, poultry, egg yolks, peanuts, broccoli, tomatoes, cauliflower, corn and whole grains.
Pyridoxine: B6
Vitamin B6 acts as a factor in many reactions, speeding up these reactions and helping enzymes work more efficiently. This vitamin is essential for niacin formation, red blood cell formation and the control of steroid hormones. Vitamin B6 has also been shown to boost immunity and improve a person's mood. This vitamin can be found in bananas, salmon, poultry without skin, cooked spinach, hazelnuts and potatoes.
Biotin: B7
Biotin is involved in the metabolism of carbohydrates, proteins and fats and also acts as a factor in energy metabolism. Benefits of biotin include improvement of thin nails, brittle toenails and fingernails, and hair health. Biotin can be used to treat hair loss or an infant skin condition known as cradle cap. This vitamin can be found in organ meats, soy, egg yolks, mushrooms, peanuts and bananas.
Folic Acid: B9
Folic acid can protect a fetus from developing neural tube defects that affect the brain and spinal cord. Increasing folic acid intake may also protect the body from cancer and heart disease and has been shown to reduce the risk of colon cancer. Folic acid can be found in fortified cereals and breads, lentils, broccoli, spinach, peas, asparagus, citrus fruits and dried beans.
Cobalamins: B12
Researchers from the Linus Pauling Institute at Oregon State have found that decreased vitamin B12 is a risk factor for some forms of cancer, depression and dementia. Getting enough of this vitamin can reduce the risk of breast cancer and can improve a person's mood and memory. Vitamin B12 also benefits the body by acting as a co-factor for several enzymes. This allows the body to produce energy more efficiently. This vitamin can be found in seafood, poultry, eggs and dairy products.
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