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Vitamin B & Its Types; What They Do & Food Sources

1. Vitamin B1 (Thiamine)

What it does:

• Breaks down glucose, amino acids and lipids • Grows and develops cells • Energy and metabolism

Natural food sources:

• Fruits • Pork and other meats and fish

Signs you’re not getting enough:

• Weight loss • Short-term memory loss • Cardiovascular problems

2. Vitamin B2 (Riboflavin)

What it does:

• Helps the body make energy • Breaks down fats and drugs • Regulates inflammation

Natural food sources:

• Mushrooms • Beef and poultry • Green vegetables

Signs you’re not getting enough:

• Low thyroid hormone levels • Skin disorders and hair loss • Red, itchy eyes or cataracts • Liver problems

3. Vitamin B3 (Niacin)

What it does:

• Balances cholesterol levels • Lowers triglycerides • Decreases arthritis pain

Natural food sources:

• Chicken breasts • Beef • Seafood

Signs you’re not getting enough:

• Depression • Headaches • Diarrhea or intestinal irritation

4. Vitamin B6

What it does:

• Eases nausea • Breaks down protein, carbs and lipids • Helps with cognition • Strengthens immunity

Natural food sources:

• Seafood • Starchy vegetables • Non-citrus fruits

Signs you’re not getting enough:

• Swollen tongue • Confusion • Irritability

5. Vitamin B9 (Folate)

What it does:

• Forms blood cells • Synthesizes DNA and RNA • Metabolizes amino acids

Natural food sources:

• Yeast • Dark green leafy vegetables • Fruits and nuts

Signs you’re not getting enough:

• Anemia • Tongue and mouth sores • Skin, hair, or nail changes

6. Vitamin B12

What it does:

• Makes red blood cells • Improves brain health • Supports a healthy heart

Natural food sources:

• Fish, meat and poultry • Eggs • Nutritional yeast

Signs you’re not getting enough:

• Fatigue and muscle weakness • Constipation and loss of appetite • Numbness and tingling in hands and feet

Disclaimer: This content including advice provides generic information only. Always consult a specialist or your own doctor for more information. Global Punjab TV does not claim responsibility for this information.

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