1.
The B vitamins are a group of water-soluble vitamins that play important roles in cell metabolism. The B vitamins were once thought to be a single vitamin, referred to as vitamin B (much as people refer to vitamin C or vitamin D). Later research showed that they are chemically distinct vitamins that often coexist in the same foods. In general, supplements containing all eight are referred to as a vitamin B complex . Individual B vitamin supplements are referred to by the specific name of each vitamin (e.g., B 1 , B 2 , B 3 etc.).

2.
List of B vitamins <ul><li>Vitamin B 1 (thiamine) </li></ul><ul><li>Vitamin B 2 (riboflavin) </li></ul><ul><li>Vitamin B 3 (niacin or niacinamide) </li></ul><ul><li>Vitamin B 5 (pantothenic acid) </li></ul><ul><li>Vitamin B 6 (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride) </li></ul><ul><li>Vitamin B 7 (biotin) </li></ul><ul><li>Vitamin B 9 (folic acid) </li></ul><ul><li>Vitamin B 12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) </li></ul>

3.
The B vitamins may be necessary in order to: <ul><li>Support and increase the rate of metabolism </li></ul><ul><li>Maintain healthy skin and muscle tone </li></ul><ul><li>Enhance immune and nervous system function </li></ul><ul><li>Promote cell growth and division, including that of the red blood cells that help prevent anemia </li></ul><ul><li>Reduce the risk of pancreatic cancer - one of the most lethal forms of cancer- when consumed in food, but not when ingested in vitamin tablet form. </li></ul>

4.
Vitamin B Deficiency

6.
Vitamin B Toxicity

8.
Sources <ul><li>Whole unprocessed foods (Processed carbohydrates such as sugar and white flour tend to have lower B vitamin than their unprocessed counterparts) </li></ul><ul><li>Particularly concentrated in meat such as turkey and tuna, in liver and meat products </li></ul><ul><li>Good sources include whole grains, potatoes, bananas, chili peppers, beans, nutritional yeast and molasses </li></ul><ul><li>bioavailability ranges from poor to negative as drinking ethanol inhibits absorption of thiamine (B 1 ),riboflavin (B 2 ), niacin (B 3 ), biotin (B 7 ), and folic acid (B 9 ) </li></ul><ul><li>The B 12 vitamin is of note because it is not available from plant products </li></ul>

14.
Vitamin B9 <ul><li>Sources: </li></ul><ul><li>Folic acid is found in many foods, including yeast, liver, green vegetables, and whole grain cereals. </li></ul><ul><li>Women who are pregnant have an increased need for folic acid. </li></ul><ul><li>Deficiency of Vitamin B9: </li></ul><ul><li>Deficiency of folic acid causes anemia, poor growth, and irritation of the mouth. Deficiency of folic acid is common in alcoholics, the elderly, and people who are malnourished. </li></ul><ul><li>Toxicity: </li></ul><ul><li>High doses of folic acid can cause convulsions, and disrupt zinc </li></ul><ul><li>absorption. </li></ul>

15.
Vitamin B5 : Pantothenic acid <ul><li>Use: </li></ul><ul><li>Used in the breakdown of carbohydrates, lipids and some amino acids. Pantothenic acid is produced by bacteria in the intestines. </li></ul><ul><li>Sources: </li></ul><ul><li>Found in meats, legumes and whole-grain cereals. </li></ul>

16.
By Farhan Nadaf Thank You