One of the tips for healthy eating is to eat vegetables and fruits that are rich in vitamins, such as vitamin B complex. The various types of B complex vitamins have various benefits for the body.
One of the benefits of vitamin B complex is that it helps maintain the health and function of body organs, such as maintaining the digestive system and helping cell development.
In addition, there are several other benefits of vitamin B complex that you can get if you consume foods with these nutritional content optimally. Come on, take a look!
What are B Complex Vitamins?
So, vitamin B complex is a group of nutrients that have an important role to support the body’s performance. There are 8 types of vitamin B complex, including:
- B1 (thiamin).
- B2 (riboflavin).
- B3 (niasin).
- B5 (pantothenic acid).
- B6 (pyridoxine).
- B7 (biotin).
- B9 (folic acid).
- B12 (cobalamin).
Some of the B complex vitamins above are included in the type of neurotrophic vitamins, namely a group of vitamins that function to maintain a healthy nervous system, such as B1, B6, and B12.
You need to increase your intake of these nutrients so that the body does not lack neurotrophic vitamins.
Benefits of Vitamin B Complex by Type
You may be wondering, what exactly are B-complex vitamins for? So, there are many uses for vitamin B complex for the body, from maintaining nerve function to improving skin health.
The function of B complex vitamins varies by type. Get to know the benefits of vitamin B complex for the body through the explanation below
1. Vitamin B1 (Thiamine)
The first discussion of the benefits of vitamin B complex is from the type of vitamin B1 or thiamine.
The benefits of this type of B vitamin are to help maintain the function and development of cells in the body.
In addition, the function of this type of B vitamin is to help the body convert carbohydrates in food into energy.
Because thiamine belongs to the group of neurotrophic vitamins, so other uses are to help maintain a healthy nervous system.
You can get these nutrients through several types of food, such as fish meat, beef, grains, cereals, and so on.
2. Vitamin B2 (Riboflavin)
Riboflavin or vitamin B2 will maintain healthy eyes, skin, and the nervous system in the body. Vitamin B2 also plays a role in the production of red blood cells.
Riboflavin is produced by healthy bacteria in the gut, but in small amounts. Therefore, you need to eat foods that contain these nutrients to meet the daily needs of the body.
Examples of foods that contain vitamin B2 are milk, beef liver, chicken meat, and others.
3. Vitamin B3 (niacin)
The next type of B vitamin is vitamin B3. The benefits of vitamin B3 are maintaining healthy skin, increasing enzyme function, and optimizing the function of other vitamin B complex groups.
You can eat brown rice, red beef, and whole grains to get vitamin B3.
4. Vitamin B5 (Pantothenic Acid)
Vitamin B5 has a role in the growth process and the production of reproductive hormones in the body. In addition, another benefit of vitamin B5, commonly called pantothenic acid, also helps break down fats and carbohydrates into energy.
Pantothenic acid can be obtained through avocado, milk, nuts, and broccoli.
5. Vitamin B6 (Pyridoxine)
Pyridoxine or vitamin B6 is a nutrient contained in foodstuffs, such as nuts, bananas, chicken, and potatoes.
The benefits for the body are helping reduce nausea, especially in pregnant women, helping the process of insulin production, and fighting infection.
Pyridoxine is contained in several types of food, namely bananas, potatoes, milk, and nuts.
6. Vitamin B7 (Biotin)
This type of B vitamin, which is also known as biotin, has benefits for the health of the body, including maintaining healthy bones and hair and helping the process of producing fatty acids.
7. Vitamin B9 (Folic Acid)
When talking about the benefits of vitamin B complex, you may have often heard of vitamin B9 which is beneficial for pregnant women.
Folic acid or vitamin B9 is one type of vitamin that is quite important for the body, especially for pregnant women. The reason is, this vitamin helps reduce the risk of spinal and brain abnormalities in the fetus.
Folic acid also helps cells in the synthesis of genetic material, such as DNA.
Some examples of foods that contain vitamin B9 are avocados, spinach, nuts, and cereals.
8. Vitamin B12 (Cobalamin)
The last type of vitamin B complex is cobalamin. Cobalamin or vitamin B12 is useful in the process of forming red blood cells. In addition, cobalamin also plays a role in the process of protein metabolism.
Sources of vitamin B12 include red meat, liver, eggs, and milk.
That’s what you need to know about the types and benefits of B complex vitamins.
You can get the benefits of vitamin B complex as reviewed above by consuming foods that contain these types of vitamins optimally.