All vitamins are important in our body and they play a crucial role in our body.

They provide the body with energy and help all body organs to function

properly. Their importance cannot be overlooked they are building blocks of the

body. There is a plethora of functions vitamin play different foods provide

different vitamins.

Benefits of B vitamins

The benefits of B vitamins are:

  • Good vision

  • Healthy brain function

  • Good cell growth and development

  • Cardiovascular health

  • Healthy appetite

  • The normal blood glucose level

The most indispensable function of B vitamins is it increases our immunity,

they are considered as immune system boosters.

Importance of B vitamin in Women

Women need more vitamins, especially during pregnancy and breastfeeding.

During pregnancy, it helps in the growth of the fetus as well as helps in the

development of the brain properly. B complex support healthy pregnancy and

foods rich in B vitamins help to grow the fetus and prevent of attack of any

infection during pregnancy.

Importance of B vitamin in men

Testosterone is a hormone in men it helps in the production of male

reproductive tissues such as testes and prostate. Its level decreases with age B

vitamins helps to increase its level in the body.

B vitamins (B Complex)

Each vitamin has a crucial role you cannot take it for granted.

Vitamin B1 (Thiamin)

It is the first vitamin in the list of B complex vitamins and it is indispensable

vitamin because it helps to convert carbohydrate in energy therefore, it helps to

prevent diabetes as well. For men 1.2 mg/day and women 1.1 mg/day is

recommended. Deficiency leads to Beriberi disease and other serious


  • Impaired muscle growth

  • Convulsions

  • Nausea

  • Vomiting

  • Constipation

Food sources:

  • Enriched pasta

  • Cottage cheese

  • Sunflower seeds

  • Poultry

Vitamin B2 (Riboflavin)

Vitamin B2 is another very crucial vitamin its main function is supporting good

vision and energy metabolism. It also gives you glowing skin and support in

normal cell growth. Food enriched in vitamin B2 provides many health benefits

therefore, healthy food is very essential for our health. Its deficiency leads to

Ariboflavinosis which causes;

  • Cracks in the lips

  • High sensitivity to sunlight

  • Edema

  • Sore throat

  • Sore lips

  • Dermatitis

Food sources

  • Cereals

  • Milk

  • Green leafy vegetables

  • Lean meat

  • Nuts

  • Eggs

  • Cottage cheese

  • Mushrooms

  • Porkchop

  • Enriched cereal

Recommended daily intake

Men: 1.3 mg/day

Women: 1.1 mg/day

Vitamin B3 (Niacin):

Niacin is another very important vitamin for our health it is part of coenzyme as

well. It improves the digestive system and helps the body to digest food quite

easily. Those who have digestion problem they need to increase their intake of

vitamin B 3 enriched foods. Now there are loads of foods packed with Niacin

they provide you a plethora of benefits and improves your energy metabolism.

Deficiency of vitamin B3 can cause Pellagra it is a serious disease and if not

treated on time then it leads to death as well. Pellagra directly affects your skin

and causes various problems. Therefore, the intake of vitamin B3 enriched

foods are highly important. Untreated Pellagra leads to;

  • Dermatitis

  • Insomnia

  • Mental confusion

  • Weakness

  • Aggression

  • Dementia

  • Diarrhea

Food sources

  • Chicken breast

  • Baked potato

  • Tuna

  • Enriched cereal

  • Porkchop

  • Mushrooms

Recommended daily intake

Men: 16 mgs/day

Women: 14 mgs/day

Vitamin B5 (Pantothenic Acid)

The main function of vitamin B5 is it reduces acne and helps to form hormones.

It prevents hormonal imbalance which occurs often in women. Food high in

pantothenic acid is highly recommended for people suffering from hormonal

imbalance or severe acne. Its deficiency can lead to;

  • Nausea

  • Abdominal cramps

  • Difficulty sleeping

  • Fatigue

Food sources

  • Meat

  • Egg yolk

  • Whole grains

  • Liver

  • Legumes

  • Whole grains

  • Avocado

  • Mushrooms

Recommended daily intake:

Men: 4mg/day

Women: 4mg/day

Vitamin B6 (Pyridoxin)

This is a crucial vitamin among all vitamins because it helps to improve your brain

function. It helps to form red blood cells therefore if you have vitamin B6

deficiency chances are your hemoglobin level will be reduced. It also increases

your immunity by forming antibodies and aids in the breakdown of protein. It

prevents hypertension as well as a major problem that everyone is suffering these

days. Increase your intake of Vitamin B6 enriched foods to eliminate all these

problems from your body. Its deficiency can cause;

  • Dermatitis

  • Memory loss

  • Hypertension

  • Water retention (Edema)

  • Depression

  • Microcytic anemia

Food sources:

  • Legumes

  • Eggs

  • Nuts

  • Fish

  • Meat

  • Beans

  • Cereals

Recommended daily intake

2 mg/day for both men and women

Vitamin B7 (Biotin)

Biotin plays important role in the synthesis of neurotransmitters, hemoglobin,

lipids, and steroid hormones. Metabolism of fats, proteins, and carbohydrates is

also supported by the intake of vitamin B7 enriched diet. Its deficiency is


  • Hair loss

  • Dry scaly skin

  • Dermatitis

  • Loss of appetite

  • Weakness

  • Muscle pain

Hair fall is a very common problem among masses and many are unaware that it is

due to deficiency of Biotin.

Food sources

  • Beef liver

  • Green leafy vegetables

  • Whole grains

  • Milk

  • Salmon

  • Raspberries

  • Bananas

  • Cauliflower

  • Egg yolk

Recommended daily intake:

30 mcg/day for both men and women

Vitamin B8 (Inositol)

Vitamin B8 referred to as Inositol it has very huge importance in our body because

it is involved in everyday health and also performs many functions in our body.

The deficiency of inositol can reduce the immunity of a person and due to weak

immunity infections can attack pretty easily. Therefore, increase your intake of

foods packed with Vitamin B8.

Food sources:

  • Swiss cheese

  • Goat milk

  • Cauliflower

  • Eggs

  • Onions

  • Cucumbers

  • Romaine lettuce

  • Carrots

  • Legumes

Recommended daily intake:

50 mcg/day for both men and women

Vitamin B9 (Folate)

Folate the most known vitamin and highly recommended vitamin it has a plethora

of crucial functions in our body. It helps in the synthesis of DNA it also works with

vitamin C and Vitamin B12 in our body to utilize the protein. Red blood cells are

fully formed by the intake of an adequate amount of folate-rich foods. Females are

mostly deficient in vitamin B9 because during menstruation body loses blood and

if a sufficient amount of folate is not provided to the body then hemoglobin levels

become less than normal and lead to many health problems. Those females who

experience extremely severe cramps in the abdomen before and during

menstruation they need to increase the intake foods packed with folate. Severe

deficiency can cause macrocytic anemia (formation of large abnormal red blood

cells). Therefore, it is considered the vital vitamin in or body its importance cannot

be overlooked.

Food sources

  • Dark green leafy vegetables

  • Poultry

  • Shellfish

  • Pork

  • Whole grains

  • Liver

  • Beans

  • Legumes

  • Citrus fruits and juices

Recommended daily intake:

400-800 mcg/day for both men and women

Vitamin B10 (PABA)

It is an aminobenzoic acid and is referred to as part of B-complex. It is essential to

absorb vitamin B5 therefore if you have vitamin B10 deficiency then definitely

vitamin B5 deficiency can also occur.

Food sources:

  • Whole grains

  • Eggs

  • Liver

  • Milk

Recommended daily intake:

100-1000 mg/day for both men and women

Vitamin B12

It is the last vitamin in the list of B-complex vitamins and it is considered very

important. It occurs in several forms designated as cobalamins. It helps for the

formation of red blood cells, maintenance of the central nervous system including

the spinal cord and brain. Its deficiency can cause;

  • Pernicious anemia

  • Dermatitis

  • Weight loss

  • Paralysis

  • Nerve damage in a fetus

  • Smooth tongue (Glossitis)

Food sources

  • Swiss cheese

  • Sirloin steak

  • Cottage cheese

  • Chicken liver

  • Sardines

  • Tuna

  • Pork roast

Recommended daily intake

2.4 microgram/day


All B vitamins are considered essential nutrients because they perform thousands

of roles in our bodies. Deficiencies of vitamins can be dangerous for your health.

Therefore, increase the intake of vitamin-rich foods and if you want to make

yourself away from certain disorders and be healthy and young then focus on foods

packed with B-complex. They will provide too many benefits to your body and

keep you all body organs safe and healthy.


About Us

Since graduating from the Art Institute of New York City I have spent the past two decades perfecting my craft and authentic Jamaican Jerk sauces and Catering which were featured and recognized in a New York newspaper The Journal as one of the king of Jamaican Jerk Chef. I  was also featured in the James Bread Foundation magazine.


Our services are available day or night, seven days a week. Contact us to learn more.

Call Today: +1 917 445 9069


New York, NY, United States

  • Facebook
  • Twitter
  • Pinterest
  • Instagram

©2019 by Chef Marc St Omer.

Created with concern for your health & wellbeing