Vitamin B Complex Foods

Vitamin B is an essential part of our diet, and serves to take care of a lot of functions in the body. Any deficiency in the different types of vitamins that constitute vitamin B complex can cause several health conditions. As such, ensuring that these vitamins are present in appropriate quantities, by eating foods rich in them is extremely essential. Their most important function includes regulating the metabolism of the body, along with the various chemical reactions associated with it. Here, we tell you all about foods high in vitamin B complex.

Foods Rich in Vitamin B Complex

Vitamin B is a water-soluble vitamin, which means an excess of it can easily get flushed from the system. However, sometimes, an excess of certain vitamins that constitute vitamin B complex may cause negative reactions in the body. It is important therefore, to consume foods high in vitamin B complex in moderation. A deficit of any of the vitamins will definitely manifest themselves in the form of the various symptoms mentioned below. Presented here is a table, that tells you about the different vitamins that constitute vitamin B complex, their function, the effects of a vitamin B complex deficiency or a vitamin B complex overdose (if any), the dietary sources or vitamin B rich foods, and the recommended daily intake of these vitamins for men and women.

Vitamin B Complex Foods
Vitamin B Type	Function	Deficiency	Food Sources	Recommended Daily Intake
Vitamin B1 (Thiamine)	Enables conversion of carbohydrates to energy. Enables heart, muscle and nervous system function. Enables blood formation and proper blood circulation. Enables healthy growth of children.	Causes fatigue and weakness along with nerve damage. Can lead to beriberi, symptoms of which include severe cramps in legs, weakness of muscles and heart swelling. Absence of this vitamin leads to heart failure and death.	Green vegetables, Pork, Berries, Legumes, Whole grain cereals, Lean Meat, Nuts, Wheat germ	Men: 1.5 mg Women: 1.1 mg
Vitamin B2 (Riboflavin)	Enables the formation of proteins, carbohydrates and fats by functioning as an enzyme. Maintains mucus membranes in the digestive tract. Enables absorption of vitamin B6 and iron. Prevents cataract formation.	Loss of hair. Light sensitivity. Skin lesions around nose and mouth. Dizziness	Eggs, Legumes, Dark green vegetables, Milk, Fish, Lean meat, Grains	Men: 1.7 mg Women: 1.3 mg
Vitamin B3 (Niacin)	Regulates body metabolism. Enables energy release from nutrients in body. Lowers LDL cholesterol and raises HDL cholesterol.	Can cause Pellagra, symptoms of which include skin irritation upon exposure to sunlight. Other symptoms include confusion, diarrhea and swollen tongue. Excess niacin can cause high blood sugar and irregularity in heart rate.	Whole grains, Fish, Lean Meat, Peanuts, Poultry	Men: 19 mg Women: 15 mg
Vitamin B5 (Pantothenic Acid)	Enables energy release and metabolizes proteins, fats and carbohydrates. Supports adrenal gland and enables hormone secretion. Enables red blood cell formation and bile manufacture.	Fatigue Nausea Tingling in hands Sleep disturbances Headaches	Legumes, Whole grains, Beef, Vegetables, Mushrooms, Eggs	Men: 4 mg - 7 mg Women: 4 mg - 7 mg
Vitamin B6	Enables metabolism of protein. Enables red blood cell and hemoglobin formation. Regulates immune and nervous system.	Kidney stone formation. Disorders of the skin. Dizziness Convulsions Excess may lead to nerve damage in legs and arms.	Avocados, Green beans, Whole grains, Spinach, Poultry, Bananas, Fish	Men: 2.0 mg 1.6 mg
Vitamin B7 (Biotin)	Enables conversion of food to energy. Metabolizes fats, proteins and carbohydrates. Keeps skin, hair and nails healthy.	Loss of appetite. Fatigue Muscle pain. Excessively dry skin.	Green vegetables, Sunflower seeds, Liver, Cheese, Sweet potatoes, Egg yolk	Men: 100 mcg Women: 100 mcg
Vitamin B9 (Folic Acid)	Stabilizes amino acid levels in blood. Enables synthesis of DNA for normal cell division. Enables hemoglobin and protein formation. Consumption of 0.4 mg during pregnancy is essential to prevent birth defects.	Tongue inflammation. Mouth ulcers. Affects growth. Birth defects that cause brain disorders. Excess may lead to stomach upset and loss of energy.	Nuts, Citrus juice, Legumes, Fortified grains and products, Green leafy vegetables (spinach, kale, etc.)	Men: 200 mcg Women: 180 mcg
Vitamin B12 (Cobalamin)	Enables protein and red blood cell formation. Enables healthy function of nervous system.	Anemia Nervous system damage. Fatigue	Eggs, Meat, Liver, Fortified breakfast cereal, Milk, Fish	Men: 2.0 mcg Women: 2.0 mcg

Though several vitamin B complex supplements are available in the market, to help you combat the deficiency of the different vitamins you may be facing, nothing can beat the power of natural sources or vitamin B rich foods. Though most of the vitamins mentioned here do not have any negative effects when consumed in excess, the foods containing them must be consumed in appropriate quantities and not in excess. For this, consulting a nutritionist or a doctor before increasing your intake of the aforementioned vitamin B foods is essential, so as to determine the exact amount required by your body.

Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert medical advice.