The B group of vitamins contains eight kinds of vitamin substances, all of which provide various benefits for your body. B vitamins mainly are used to help your body produce energy by assisting in metabolizing carbohydrates, protein and amino acids from the foods you consume. B vitamins also are important for the production of red blood cells.
Vitamin B1 -- Thiamine
Vitamin B1, or thiamine, was one of the first B vitamins discovered, which is why it has "1" in its name. Vitamin B1 is often referred to as one of the best anti-stress nutrients, as it is effective in enhancing the strength of your immune system while also aiding in your body's ability to handle stress. According to the University of Maryland Medical Center, low intake of vitamin B1 may cause depression or fatigue. Vitamin B1 also can help to treat heart failure and cataracts. Many foods contain high amounts of vitamin B1 including whole grains, pork, brewer's yeast or enriched cereals.
Vitamin B3 -- Niacin
Vitamin B3, commonly called niacin, is responsible for producing a number of hormones for your body associated with stress and sex. Niacin also is essential for helping reduce cholesterol levels in your blood while also enhancing circulation. Symptoms of a vitamin B3 deficiency include scaly skin, diarrhea or a swollen tongue. Vitamin B3 may be effective in helping to prevent atherosclerosis or osteoarthritis. However, more research is needed in both these areas. Good sources of vitamin B3 include tuna, beets, sunflower seeds and swordfish.
Vitamin B6 -- Pyridoxine
Vitamin B6, or pyridoxine, is important for helping to treat Alzheimer's disease, ADHD, night leg cramps, asthma, carpal tunnel syndrome and allergies. According to MedlinePlus, vitamin B6 may also be essential in preventing some cancers and is responsible for keeping your immune system healthy and strong. Low intake of this nutrient in your diet may result in depression, weakness and poor short-term memory. Good sources of vitamin B6 include carrots, salmon, wheat germ, spinach and cheese.
Vitamin B7 -- Biotin
Vitamin B7, or biotin, is important for keeping your hair and nails strong. According to the University of Maryland Medical Center, vitamin B7 also is essential during pregnancy, as it promotes healthy embryonic growth. Low levels of vitamin B7 in your diet may result in dry skin and eyes, hair loss, insomnia or loss of appetite. Good food sources of vitamin B7 include nut butters, egg yolk, brewer's yeast and mushrooms.
References
- MedlinePlus: B Vitamins; February 28, 2011
- University of Maryland Medical Center: Vitamin B1 (Thiamine); June 1, 2009
- University of Maryland Medical Center: Vitamin B3 (Niacin); June 18, 2009
- MedlinePlus: Pyridoxine (Vitamin B6); November 19, 2010
- University of Maryland Medical Center: Vitamin H (Biotin); June 18, 2009
- University of Maryland Medical Center: Vitamin B6 (Pyridoxine); June 18, 2009
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