Vitamin B is the name given to a complex of many vitamins. Initially, the scientists believed that the B vitamin was only one, but later on, scientists discovered that there are eight different B vitamins and fourteen other chemical substances (besides vitamins) that are part of this complex.

Here are the eight vitamins that are part of the vitamin B group, together with their main characteristics, roles and sources:

• Vitamin B1

This vitamin is can be found in various aliments, such as integral wheat, bread, yeast, various vegetables, pork meat (especially pork organs), fish, egg yolk and milk. The most important role of this vitamin is that it coordinates the cellular metabolism. Also, it keeps a good body temperature, it ameliorates the digestion and it protects the organism against the toxic effects of alcohol.

• Vitamin B2

The most important source of this vitamin is the milk. Also, this vitamin is included in pork and beef liver, wheat and greens (especially broccoli, spinach and asparagus). Vitamin B2 should not miss from a pregnant woman’s diet and furthermore, it should be included in the daily menu, as it is soluble in water, so it gets eliminated fast. The main role of this vitamin is that it participates to the transformation of fats, carbs and proteins into energy. Also, this vitamin stimulates the optical nerve, so it helps the good sight.

• Vitamin B3

This vitamin can be found in both animal and vegetal products – fish, liver, beef meat, wheat, dates, avocado, almonds, mushrooms, peanuts, peaches and figs are just some of the aliments that contain the B3 vitamin. Vitamin B3 has a wide range of purposes: it ameliorates the blood circulation, it moderates the tension and it metabolizes the proteins, carbohydrates and fats. Also, this vitamin is used in the treatment of diarrhea, headaches and dizziness.

• Vitamin B5

The aliments that contain the B5 vitamin are: beef organs, wheat, peanuts, salmon, cauliflower and fresh greens. Vitamin B5 participates at the synthesis of the cholesterol. Also, it fights against various infections and it ameliorates the toxicity of various noxious factors. Besides these medical benefits, this vitamin is used in various beauty treatments (especially anti-aging creams and lotions), as it slows down the ageing process.

• Vitamin B6

This one is found especially in the beer yeast, but also in nuts, peanuts, beef organs, cabbage, fresh greens, bananas and animal milk. B5 vitamin helps the good functioning of the immune system, reduces the asthma crises and it has an essential role in the prevention of various nervous disorders. Just like the B5 vitamin, this vitamin is used in various beauty treatments – among these, the most common one is the treatment against dandruff.

• Vitamin B7

This vitamin can be found in potatoes, brown rice, carrots, tomatoes, spinach, cabbage, poultry meat, honey and bacon. The increased consumption of vitamin B7 is indicated in affections like: muscular pains, depression, anxiety, excessive tiredness and panic attacks.

• Vitamin B9

This vitamin is also called the folic acid, as it can be extracted from green leafs, especially spinach, asparagus, cabbage, lettuce, green beans, peas, carrot and corn. This vitamin is especially important to teenagers and pregnant women, as it helps at the formation of the DNA and it activates like a growth factor. Also, this particular vitamin is essential in the forming of the red globules, it protects the organism against colon cancer, lung cancer and uterus cancer, it reduces pain and it stabilizes the emotional balance.

• Vitamin B12

Vitamin B12 is found strictly in animal aliments: liver, dairy products, crabs, seashells and oysters. This particular vitamin has an important role in the good functioning of the nervous system: it keeps a high acuteness of the auditory and tactile senses. Furthermore, this vitamin is essential to keep good learning skills and an efficient memory.

As shown above, all eight forms of vitamin B have essential roles that are mandatory for the good functioning of the organism. A balanced diet and good eating habits are essential in order to prevent any vitamin B deficits.