Why we need the B Vitamins

You definitely should. Without enough B12, for example, you can become tired, weak, constipated, or depressed. And that’s just one of the kinds of vitamin B you need. For a big hit of vitamin B12, try clams or beef liver.

Vitamin B6

Without enough of this B, you may get sick more often and feel depressed or confused. You may also get scaly, cracked lips. You only need a small amount of it each day, though, and most of us get that. If you want to make sure, your best bets are chickpeas, tuna, and -- surprise -- beef liver.

B1 (Thiamin)

Your body may not absorb enough of this if you often have more than a few drinks. Without it, you may have weakness, fatigue, and even brain damage. It can also lead to psychosis. So get your B1. Enriched rice, trout, and black beans are good sources.

B2 (Riboflavin)

A serious lack of it can damage your liver and nervous system.  For the most per bite, eat a big plate of beef liver. Can’t eat non-veg? Milk, yogurt, and tofu are good second choices.

B3 (Niacin)

Niacin helps your digestion, skin, and nerves work the way they should. It also helps change food to energy. You can get it from milk, eggs, rice, and fish. Too much can cause liver damage, peptic ulcers, and skin rashes.

B7 (Biotin)

Lack of B7 can lead to skin rashes, hair loss, high cholesterol, and heart problems.Cauliflower, salmon, carrots, bananas, soy flour, cereals, and yeast are some of the good sources of this Vitamin.

Folic Acid (Folate)

This is an important member of the B vitamin family -- especially if you’re pregnant, to help prevent certain birth defects. Add some spinach and black-eyed peas to get some in your diet.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
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