The B vitamins are necessary to maintain a healthy nervous system and are important in the production of red blood cells, according to WebMD. Vitamin B-3, also called niacin, has been shown to improve cholesterol levels and cardiovascular health. Symptoms of vitamin B deficiency include weakness, fatigue, memory loss and anemia. Dairy products, eggs, meat, spinach and poultry are good sources of various B vitamins.Continue Reading
One of the most important roles of B vitamins is to help the body convert food into energy, says Healthline. Vitamin B-1, found in foods such as nuts, spinach and red meat, is necessary to metabolize carbohydrates. Research has shown vitamin B-2, found in broccoli, eggs, milk, beef and other foods, may help prevent cervical cancer and migraines, and that vitamins B-6, B-12 and folic acid may help reduce the chance of heart disease and stroke. Meat, cheese and strawberries are rich in vitamin B-7, which may help keep nails and skin healthy.
Vitamin B-5, used to treat nerve damage, skin problems, alcoholism and other health conditions, is found in nuts, avocados, lentils, brown rice, eggs and other foods. While a varied diet of fruits, vegetables, nuts and meat provides sufficient B vitamins for most people, taking supplements to boost vitamin levels is considered safe, according to Healthline.Learn more about Medications & Vitamins