The B complex vitamins include B1, B2, B3, B5, B6, B12, folic acid and biotin. B complex vitamins play a vital role in energy production, amino acid metabolism, cardiovascular health and mood regulation. It is extremely important to provide our body with these nutrients daily as the body do not have any mechanism to store it effectively. B complex vitamins generally easily get destroyed by stress and nicotine.
Vitamin B1 or Thiamine is the most prominent member of the B group. Heat used while cooking depletes this vitamin. When cooked in excessive water, vegetables lose thiamine. Cooking soda also is capable of destroying it. Vitamin B2 or Riboflavin forms the second member of the B complex group. Food materials when exposed to light lose riboflavin. Thus, Vitamin B2 is absolutely absent in sun-dried food materials. Though ordinary cooking does not affect Vitamin B2, Sulpha drugs and alcohol are its enemies.
Vitamin B3 or Niacin is an essential vitamin which is affected by excessive boiling of food materials. Normal cooking does not affect this nutrient considerably. Food-processing techniques and sleeping pills do harm to niacin. Vitamin B5, also called Pantothenic Acid is a water soluble vitamin. Caffeine, sulphur drugs, alcohol and sleeping pills destroys this vitamin.
Vitamin B6 or Pyridoxine is considered as the versatile vitamin of the B complex group. Long-term storage of food, canning and oestrogen are found to destroy this vitamin. Vitamin B8 or Biotin, another member of the vitamin B complex group gets battered by water, drugs, oestrogen, food processing techniques, alcohol etc.
Vitamin B9 or Folic Acid, commonly referred to as folacin or folate, is an important member of the B complex group. Some modes of cooking are likely to destroy it. Sulphur drugs, sunlight are also found to be harmful to folic acid.
Vitamin B12 or Cyanocobalamin, the last member of the B complex group is formed only by certain fungi and bacteria. Human intestinal bacteria produce this vitamin in considerable amounts. This vitamin gets destroyed by factors like sunlight, alcohol, oestrogen and sleeping pills.