What is vitamin B ?
B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism and synthesis of red blood cells. Though these vitamins share similar names, they are chemically distinct compounds that often coexist in the same foods
Types of Vitamin B
B-1 (thiamine)
B-2 (riboflavin)
B-3 (niacin)
B-5 (pantothenic acid)
B-6 (pyridoxine)
B-7 (biotin)
B-9 (folic acid)
B-12 (cobalamin)
Benefits of Vitamin B complex
good digestion
healthy appetite
proper nerve function
hormones and cholesterol production
cardiovascular health
muscle tone
cell health
growth of red blood cells
energy levels
good eyesight
healthy brain function
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How much quantity you should take of vitamin B
B-1-1.1 milligrams (mg)
B-2- 1.1 mg
B-3- 14 mg NE
B-5- 5 mg
B-6: 1.3 mg
biotin -30 micrograms (mcg)
Symptoms of Vitamin B
swollen tongue
fatigue
weakness
anemia
confusion
irritability or depression
nausea
abdominal cramps
diarrhea
constipation
Resources of Vitamin B
milk
cheese
eggs
liver and kidney
meat, such as chicken and red meat
fish, such as tuna, mackerel, and salmon
shellfish, such as oysters and clams
dark green vegetables, such as spinach and kale
vegetables, such as beets, avocados, and potatoes
whole grains and cereals
beans, such as kidney beans, black beans, and chickpeas
folic acid- 400 mcg DFE
B-12-2.4 mcg