Vitamin B complex : What does it do ?

We have studied about the Vitamin B complex in school, read about it in magazines and watched many commercials on its importance on the tele, yet we tend tao forget to eat food rich in this vitamin complex. Doctors, naturopaths and even our grannies, can’t stress enough on the importance of Vitamin B complex, and with good reason. This vitamin complex is cardinal to good health.


Vitamin B1:

B1 or thiamine, is a co-enzyme that helps in quickly oxidizing sugar in the body to provide energy that is needed by the organs of the body for proper functioning. It also is said to boost the functioning of the brain and helps improve your ability to focus as well as memory. Those who consume this vitamin in plenty, will vouch that it has a calming effect on the mind.

Good sources of B1:

  1. Barley
  2. Trout
  3. Sunflower seeds and oil
  4. Macadamia
  5. Green peas

Vitamin B2:

Also popularly known as Riboflavin, this vitamin like the name suggests helps in the production of red blood cells that are primarily responsible for oxygenation and circulation of blood to all parts of the body. It also is a natural anti-oxidant that helps in slowing down aging.

Good sources of B2:

  1. Eggs
  2. Milk
  3. Nuts
  4. Legumes

Vitamin B3:

This vitamin is also known as Niacin and is proven to keep your heart healthy and ticking. It brings down the levels of bad cholesterol in your body considerably. Apart from processing fat this vitamin also promotes and aids proper digestion by triggering the production of HCl, that plays a key role in breaking down food.

Good sources of B3:

  1. Mushrooms
  2. Avocado
  3. Peanuts
  4. Pork

Vitamin B9:

Vitamin B9 also called as folic acid is prescribed to all expectant mothers, as it helps in the growth and development of the nervous system of the foetus. Apart from this, Vitamin B9 also boosts your general immunity and boosts your energy levels.

Good sources of B9:

  1. Lentils
  2. Avocados

Vitamin B12:


For those of you who already do not know the role of Vitamin B12, this component in the B complex helps fight anaemia. B12 also helps repairing and rejuvenating dry and damaged skin, and hence is used in several cosmetic products. Regular consumption of Vitamin B12 will regulate the cholesterol levels in your body, and protects you from various heart ailments.

Good sources of B12:

  1. Meat
  2. Cheese
  3. Eggs
  4. Milk