Thiamine, known as vitamin B1, is a water soluble vitamin. This vitamin is responsible for converting fats, carbohydrates and proteins to supply the required energy for our body. It helps in the proper functioning of the nervous, muscular and cardiovascular systems. Our skin, hair, mouth, liver and eyes are also nourished by thiamine.
Peas, leafy vegetables, wheat germ, cereals, yeast, beef, pork, legumes etc.
The deficiency of vitamin B1 is rare, and is mainly caused due to malnutrition and alcoholism. The presence of anti-thiamine factors in food also leads to thiamine deficiency (for eg. consuming large amounts of tea and coffee). The deficiency diseases are Beriberi and Wernicke-Korsakoff Syndrome. The symptoms of Beriberi are confusion, uncontrolled eye movements, burning sensations in the hand and feet, breathing problems etc. Wernicke-Korsakoff Syndrome is a combination of two disorders – Wernicke’s disease that involves nerve damage and Korsakoff that results in the loss of memory.
Niacin, vitamin B3, is a water soluble vitamin that helps in the breakdown of proteins, carbohydrates and fats into energy. It is also a cholesterol lowering agent. Vitamin B3 is also required for cell respiration. It helps in the proper functioning of nervous system and provides healthy skin and nerves.
Meat, eggs, fish, peanuts, yeast, kidney, liver almonds, green leafy vegetables.
Deficiency of vitamin B3 can cause muscular weakness, indigestion and skin problems. A severe deficiency of this vitamin can cause Pellagra. This disease is characterized by irritability, diarrhea, dermatitis, intestinal disorders, inflammation of the mucous membrane and problems of the nervous system like depression and other mental disturbances.
Pantothenic acid or Vitamin B5 is a water soluble vitamin. It helps in the metabolic reactions that take place in our body. It boosts the level of hemoglobin in the blood. This vitamin is also crucial in the production of anti-bodies which strengthen our immune system. It is believed to be able to ward off fatigue, stress and depression.
Liver, kidney, egg, fish, peas, milk, yoghurt etc.
Deficiency of this vitamin hardly occurs as it is found in almost all the food items. In an extreme condition, symptoms of deficiency include fatigue, vomiting, diarrhea, intestinal disturbances, insomnia, burning feet, muscle cramping and overall weakness.
Vitamin B6, a water soluble vitamin, is found in three chemical forms: Pyridoxine, Pyridoxal and Pyridoxomine. It helps in the metabolism of proteins, carbohydrates and fats. It helps in the proper functioning of the nervous and immune systems. It also helps in the production of hemoglobin in the body.
Fruits (non-citrus like banana), vegetables (starchy), poultry, meat, beans and cereals.
A deficiency of this vitamin might occur due to poor intake of diet, which lack in many nutrients. Symptoms include dermatitis, anemia, sore tongue, convulsions and confusion.