Vitamin B9 and Vitamin B12

Vitamin B 9

It’s also known as Folate or Folic acid . It’s main function is that – convert food Carbohydrates into energy .

Foods Source

  • Pea
  • Lentils
  • Spinach
  • Avocados
  • Mango
  • Sweet Corn
  • Orange
  • Other green leafy vegetable
  • Fresh Fruit
  • Fruit juice
  • Sunflower seeds

Vitamin B 12 ( Cobalamin )

It’s a water soluble Vitamin which is a part of Vitamin B 12.

Food Source –

  • Animal product – Fish , Egg , Meat
  • Milk and milk products.


  • It’s helpful in metabolism of every cell .
  • It’s also act as a cofactors in DNA synthesis mean it’s helpful in production of D.N.A .
  • It’s also helpful for production of Red blood cell.
  • It’s also helpful for metabolism of fatty acid .
  • It’s also helpful in metabolism of amino acid .

Some facts for Adolescents that necessary for their day to day life.

Actually 17 year old boy /Girls or any teenagers so It’s mainly busy on studies and during their busy schedule he don’t take a adequate diet according to their body requirements. Actually a person take daily  food and he / she think that it’s sufficient but it’s not .

So mostly prefer a Calcium and Vitamin D rich diet for him .

Pulses , Egg ,Meat contain protein that’s also beneficial for him .

Butter , Cheese , all other dairy products are contain sufficient fats that’s good for him .

Fruits and Nuts always given him they also beneficial for him during their study and weight gain.

Banana and milk both are taken together are really work up for all person of any age’s. Cut the banana in pieces into milk and boiled them together and after boiled take it . It’s really work up because It’s contain high Carbohydrates that’s increase weight.

And a one most important thing that we daily ignore and think it’s a time waste – Exercise and Jogging . It’s should be included in daily schedule because when we do study it’s our Mental work but if we prefer Exercise and Jogging it’s our physical work and that increase our appetite and digestion and it’s should be good for us .

Whenever your possessed good digestion then you take a healthy food time to time and it’s alao too good for their weight gain.

Only 15 to 30 min exercise is work for you . You don’t need to do 2 or 3 hour exercise. 15 to 30 min is sufficient and by their exercise their mood and body is also fresh .

If by proper diet and exercise he /she doesn’t gain proper weight then you should concern nearest doctor and they gave you advice and some tablets and powder for milk which really work . But take by concern doctor because they help you according to their physique.

Vitamin B 6 benefits , food Source ,and deficiency.

Vitamin B 6 is also known as Pyridoxine and it is a water soluble Vitamin .

Benefit of Vitamin B 6

  • It’s turn food into Energy .
  • Its is good for brain because it’s help him for their development.
  • Its also make a healthy body.
  • Its triggered growth of tissue for first living creatures.

Food Source of Vitamin B 6

  • pork.
  • poultry, such as chicken or turkey.
  • some fish.
  • peanuts.
  • soya beans.
  • wheatgerm.
  • oats.
  • bananas.

Deficiency of Vitamin B 6 cause

  • Skin rashes (Dermatitis )over the face neck .
  • Depression and Confusion
  • Weak immune system response
  • Crack lips ( Cheilosis )
  • Microcytic Anemia
  • Glossitis (Swollen lips )

Function , Food Source , and deficiency symptoms of Vitamin B 7.

Biotin is a water-soluble B vitamin that your body needs to obtain from food. Deficiency is rare and can be avoided by eating biotin-rich foods.

Biotin rich food Source are –

  • Legumes
  • Nuts
  • Seeds
  • Mushroom
  • Avocados
  • Sweet potatoes
  • Yeast
  • Almonds
  • Raspberry
  • Walnut
  • Peanuts
  • Soyabean
  • Banana

Function of Vitamin B 7

  • Its used by the body to metabolizes Carbohydrates ,fats , amino acids.
  • Its is also vital for the normal growth of fetuses.
  • Its is beneficial for skin , hair , and nails.
  • promotes appropriate function of the nervous system

Deficiency may cause

  • Hair loss
  • skin issues including rash,
  • cracking in the corners of the mouth
  • Dryness of mouth
  • Dryness of the eye
  • Appetite loss

Vitamin B 5

Pantothenic acid, also called vitamin B₅ is a water-soluble B vitamin and therefore an essential nutrient.

Benefit of Vitamin B 5

It’s very useful for a person because it’s convert Carbohydrates into fuel.

It’s is help is for making Blood cell.

All animals require pantothenic acid in order to synthesize coenzyme A – essential for fatty acid metabolism – as well as to in general synthesize and metabolize proteins, carbohydrates, and fats.

Vitamin B 5 food

  • Milk.
  • Vegetables such as mushrooms (especially shiitakes)
  •  Avocados
  • Potatoes
  • Broccoli.
  • Whole grains, such as whole wheat, brown rice, and oats.
  • Peanuts
  • Sunflower seeds,
  • Chickpeas.

Deficiency of Vitamin B 5

  • Fatigue
  • Insomnia
  • Depression
  • Irritability
  • Vomiting
  • Stomachache
  • Burning feet
  • Upper Respiratory infection

Vitamin B 3

Niacin, also known as nicotinic acid, is an organic compound and a form of vitamin B₃, an essential human nutrient.

Source of Vitamin B 3 are –







Brown rice,



Green peas

Function of Vitamin B 3

This nutrient helps the body convert food into glucose, used to produce energy.

 Niacin contributes to the normal function of the nervous system and normal psychological function.

It also contributes to the reduction of tiredness and fatigue.

It’s help in digestion.

It’s reduce the symptoms of Arthritis.

Deficiency of Vitamin B 3 causes following health problems –


A condition characterized by diarrhea,



Inflammation of the mouth,


Delirium, and if left untreated, death.

Even a slight deficiency of niacin can lead to


Poor concentration,




Apathy, and depression.

Vitamin B 2

Riboflavin, also known as vitamin B₂, is a vitamin found in food and used as a dietary supplement.

Benefits of Vitamin B2

It is required by the body for cellular respiration.

It is needed for growth and overall good health.

It helps the body break down carbohydrates, proteins and fats to produce energy .

It allows oxygen to be used by the body.

Food sources include eggs, green vegetables, milk and other dairy product, meat, mushrooms, and almonds.

Deficiency of Vitamin B 2 cause

Cheilosis – crack in the lips

High sensitivity sunlight

Angular cheilitis

Glossitis – Inflammation of the tongue

Seborrheic dermatitis or Pseudo-syphillis ( particularly affecting the scrotum or labia majora and the mouth )

Pharyngitis -Sore throat

Edema of the pharyngeal and Oral mucous membrane.

Vitamin B

Vitamin B is a Water soluble vitamin and it’s play vital role in our health and it’s also known as a building block of our health . It’s is mainly 3 types .

i) B- Complex –It include 9 Vitamin and it’s also divide in three parts –

a) Energy releasing Vitamin

  • Thiamine (Vitamin B 1)
  • Riboflavin (Vitamin B 2)
  • Niacin (Vitamin B 5)
  • Biotin ( Vitamin B 7 )
  • Pantothenic acid ( Vitamin B 3 )
  • Lipoic acid

b) Hemopoietic Vitamin

  • Folic acid Vitamin B 9
  • Cobalamin (Vitamin B 12)

C) Other

  • Pyridoxine Vitamin B 6

It’s important Function

1. Cell metabolism

2. Improve brain function

3. It’s have great impact on energy

4. It’s prevents us from infection mean it’s improve our immunity.

5. It’s also good for cell growth.

Vitamin B 1

Vitamin B 1 is a energy releasing vitamin .

Source of Vitamin B 1 beef, liver, dried milk, nuts, oats, oranges, pork, eggs, seeds, legumes, peas and yeast. Foods are also fortified with thiamine. Some foods that are often fortified with B1 are rice, pasta, breads, cereals and flour

Function of Vitamin B 1

Thiamin (vitamin B1) helps the body’s cell change Carbohydrates into energy.

The main role of carbohydrates is to provide energy for the body, especially the brain and nervous system.

Thiamin also plays a role in muscle contraction and conduction of nerve signals.

Thiamin is essential for the metabolism of pyruvate.Feb 2, 2019

Beri beri is caused by deficiency of Vitamin B 1


Vitamin is an organic substance which is needed by our body for grow up and proper functioning . It’s a type of Micronutrients( mean it’s needs small quantity in out body ). But drawback are that they are not synthesis in our body . Our body intake it from other food Source.

There are mainly two types of Vitamin

1.Water soluble Vitamins are those which is not store in our body .It remove with water from our body . It’s also divide in subtype as

i) B- Complex –It include 9 Vitamin and it’s also divide in three parts –

a) Energy releasing Vitamin

  • Thiamine (Vitamin B 1)
  • Riboflavin (Vitamin B 2)
  • Niacin (Vitamin B 3)
  • Biotin ( Vitamin B 7 )
  • Pantothenic acid ( Vitamin B 5)
  • Lipoic acid

b) Hemopoietic Vitamin

  • Folic acid Vitamin B 9
  • Cobalamin (Vitamin B 12)

C) Other

  • Pyridoxine Vitamin B 6

2. Fat soluble Vitamins are those which is stored in our Body. It’s contain-

Vitamin A (also known as Retinol , Retinal , Retinoic acid).

Vitamin D (Cholecalciferol and ergocalciferol )

Vitamin E (Tocopherolos )

Vitamin K (Phylloquinone and menaquinone )

Vitamin A

Vitamin A is also known as Retinol , Retinal and Retinoic acid which is a type of fat Soluble Vitamin . It’s also necessary for us . It is available in many food Source which we intake easily.

From Goggle

Vitamin A deficiency can result from inadequate intake, fat malabsorption, or liver disorders. Deficiency impairs immunity and hematopoiesis and blindness).

Due to deficiency of Vitamin A person face Night blindness disease , dry eyes and inability to produce tears which is a bitot Disease and also impaired immunity and homeostasis and cause rashes.

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