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All About B Vitamins
All About B Vitamins

Video: All About B Vitamins

Video: Vitamin B Deficiency: Symptoms, Causes, Sources, Treatment || Vitamin B Rich Foods || Practo 2022, December

Why do we need B vitamins

B vitamins play an important role in maintaining your health. Different vitamins of the group are responsible for almost all processes in the body: they affect the work of the cardiovascular system, nervous function, digestive system, improve vision and skin condition, and also charge the body with energy.

However, most people usually lack one or more vitamins of the group. Deficiency of B vitamins can manifest itself in the form of a variety of symptoms (depending on which vitamin of the group is lacking). One of the first signs is dry and flaky skin. If the reason is a lack of vitamin B, then no matter how hard you try to moisturize your skin, no creams and masks will help you. More serious symptoms include weakness, chronic fatigue, irritability and depression, and digestive problems. In addition, a lack of B vitamins can provoke a decrease in immunity and even nervous dysfunction. If you have one or more symptoms, it is best to see a doctor and get an appropriate test. This will help identify which specific B vitamins are deficient and quickly fix the problem.

B vitamins are water-soluble, which practically excludes the possibility of hypervitaminosis (overdose). Excess vitamin is simply "washed out" along with the fluid that leaves the body.

What foods contain them

It is difficult to find a universal product that contains all eight vitamins, therefore, in order to avoid vitamin deficiency, all of the foods listed below or at least some of them should be included in the diet.


Salmon is one of the main favorites of nutritionists and nutritionists. In addition to the high content of omega-3, healthy fatty acids, protein and selenium, it contains six out of eight B vitamins at once. Add this fish to your diet - and the risk of developing vitamin deficiency will be reduced several times!


Spinach, romano lettuce and beet greens contain a record amount of vitamin B9, which is responsible for normal brain function and strong immunity.


The liver is the absolute record holder for the content of B vitamins: there are as many as eight of them, although some of them are in very small quantities. The only drawback of the product is its rather specific taste, which many do not like.


Eggs are one of the main sources of vitamin B7, although four other vitamins from the group can be found in them. Eat an omelet for breakfast - and rest assured that the risk of vitamin deficiency tends to zero.


Oysters, mussels and shellfish contain a large amount of five B vitamins. In addition, they contain an impressive dose of vitamin E, which is essential for the skin, as well as minerals, macro- and microelements.


Legumes contain six B vitamins at once. Their content is especially high in green peas, black beans, edamame beans and soybeans.

Chicken and turkey

Poultry meat is also rich in B vitamins. It is important that their content is much higher in white meat.


An excellent source of vitamins B2 and B12. It's best to opt for natural yogurt with no additives because flavored counterparts tend to contain a hefty serving of added sugar and preservatives. It is important that plant-based yoghurt counterparts are practically free of these vitamins, so if you are an adherent of plant-based nutrition, beans and greens are suitable for you as a source of vitamins.

Of course, B vitamins are available in the form of dietary supplements - both in combination and separately, but before taking them, you should consult your doctor.

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