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The Vitamin B Complex refers to a group of eight water-soluble vitamins that work together to support the body’s metabolism, nervous system function, energy production, and the formation of red blood cells. The group includes B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate), and B12 (Cobalamin). These vitamins are not stored in large amounts in the body and must be obtained regularly from dietary sources. The best sources of Vitamin B Complex are seeds and whole grains, as they naturally contain a broad range of these essential nutrients.
Seeds and Nuts: Sunflower seeds, flaxseeds, chia seeds, sesame seeds, and almonds provide several B vitamins, especially B1, B2, and B3.
Whole Grains: Brown rice, oats, barley, and wheat germ are rich in B vitamins.
Legumes: Beans, lentils, and chickpeas supply B1, B3, B5, and B9.
Animal Products: Eggs, dairy products, fish, and lean meats (especially for B12).
Green Leafy Vegetables: Good sources of B9 (folate), but not as comprehensive as seeds and grains.
Energy Production: Helps convert carbohydrates, fats, and proteins into usable energy.
Brain and Nerve Health: Supports nervous system function and cognitive performance.
Red Blood Cell Formation: Prevents anemia and promotes healthy oxygen transport.
Skin, Hair, and Digestive Health: Maintains healthy tissues and metabolism.
Green leafy vegetables: Contain mainly folate (B9), not the full complex.
Fresh vegetables and fruits: Provide small amounts of certain B vitamins but lack B12 and others.
Sea foods: Good for B12 but not all B complex vitamins.
Thus, the correct answer is Option B: Seeds, as they, along with whole grains and legumes, are excellent natural sources of multiple B vitamins required for overall health.
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