We’ve heard it several times right—The B group of Vitamins are absolutely necessary for the body. But have you actually deciphered why our doctors can’t stop stressing on the intake of this nutrient? Here’s why they’re so important for the body.

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Vitamin B1

Also called thiamine, Vitamin B1 acts as a co-enzyme in oxidising sugar in order to produce energy for the proper functioning of the body organs. It also helps improve brain function by improving memory and concentration. The best thing is that it will de-stress you by calming your nerves.

Where to get it: Sunflower seeds, barley and green peas are known to be rich in Vitamin B1.

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Vitamin B2

Also known as Riboflavin, Vitamin B2 helps the body build red blood cells thereby increasing circulation and oxygenation to the other parts of the body. This vitamin also helps in the conversion of carbohydrates to sugar, which fuels the body’s many functions. You may not be aware but it also serves as an antioxidant that can slow down the process of aging.

Where to get it: In meat and leafy greens.

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Vitamin B3

One of the biggest benefits of Vitamin B3 (Niacin) is that it helps your heart stay healthy because it lowers the level of bad cholesterol. Moreover, Niacin also helps the digestive system to a great extent. It plays a major role in the production of hydrochloric acid which is required for a healthy digestive system.

Where to get it: Fish, eggs and green veggies can give you ample amount of Vitamin B3.

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Vitamin B5

This vitamin is essential for the formation of fats, carbohydrates and amino acids while also stimulating adrenal hormones. A deficiency of vitamin B5 limits fat metabolism. This is when the excess fats are pushed through the skin as sebum, which is a catalyst for acne, which essentially means that if you’re looking for healthy skin (and who isn’t?) you should get your daily dose of this vitamin.

Where to find it:  Broccoli, avocados and potatoes.

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Vitamin B6

The presence of Vitamin B6 in our body ensures that the body metabolizes amino acids from our food and builds new red blood cells. This vitamin also plays an important role in the synthesis of neurotransmitters such as dopamine and serotonin thereby ensuring that your nerve functions are normal.

Where to find it: One can find Vitamin B6 in potatoes as well as poultry, fish and meat.

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Vitamin B12

One of the most important nutrients for women, Vitamin B12 is necessary to fight anemia. When you have anemia, your body destroys the cells in your stomach that have the ability to absorb Vitamin B12. This vitamin also repairs skin cells keeping your skin looking gorgeous and glowing. It also helps you against heart diseases as it curbs the level of unhealthy cholesterol in the body.

Where to find it: Meat, eggs, cheese and milk offer Vitamin B12 in plenty.

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Vitamin B9

Vitamin B9 is also called folic acid and works as a provider of strong immune power thereby helping your energy levels stay high. It is also recommended for pregnant women as it regulates the development of the foetus’ central nervous system. This vitamin helps iron to function correctly in the body and ensures that your hemoglobin levels are normal.

Where to find it: Lentils and avocados contain high levels of Vitamin B9.