Vitamins are essential for our body. They are not produced in the body naturally. The body uses carbohydrates, proteins and fats with the help of vitamins. There are of two types water soluble and fat soluble. B-complex vitamins and C are water soluble. Fat soluble vitamins are A, D, E and K.

The water soluble vitamins are soluble in water and they will be affected by heat. The fat soluble vitamins are soluble in fat and will not be affected by heat.

The B complex group:

1. Thiamine: It is also known as B-1. The sources of Thiamine are cereal grains, peanuts, peas and beans etc., Thiamine is also present in fruits and vegetables. Thiamine helps in the carbohydrate metabolism. The daily dose of thiamine is 2 mg.

Deficiency of Thiamine produces a disease called beriberi. Dry beriberi affects nerves and muscles. Wet beriberi affects heart and tissues causing edema. The deficiency of Thiamine may also cause weakness, pains, depression, irritability, lethargy, less concentration and decreased attention.

2. Riboflavin: It is also known as B-2. The sources of Riboflavin are vegetables, milk, yeast eggs, meat etc., The tongue and mouth are mostly affected by the deficiency of this vitamin. The daily dose is 3-10 mg.,

3. Nicotinic Acid: It is also known as pellagra preventing in its nature. This is present in milk, eggs, rice and potatoes. The daily dose is around 20 mg., This vitamin helps in protein metabolism and useful in respiration. The symptoms of pellagra are diarrhoea, dermatitis and dementia. It also causes anemia.

4. B-6: It is present in cereals, legumes, milk and yeast etc., The daily dose is 2 mg. approx. It is helpful in the amino acid metabolism. The deficiency causes irritability, weight loss, anemia etc.,

5. B-3: Wheat, cereals, peanuts, milk etc., This vitamin to cure the burning feet syndrome.

6. B-12: It is present in milk, fish, egg yolk etc., It is very useful in the growth and development of the cells.

The above B-complex group are very useful for good health. We should remember that health is wealth. The vitamins are very useful in various metabolic activities of the body. It is always better to take a balanced diet that includes different types of food material. It is always easy if we plan health wealth and happiness.

The vitamins are available as formulations in the form of tablets and capsules. They are available in fruits and vegetables. So, it is better to take natural foods every day and spend amount on healthy food materials.