All of them!!!
Doctors advice us that the combined effect of vitamin B is strongest when we take them all together. Avoiding any insufficiency of the B complex vitamins is a fundamental prerequisite for fighting with depressions, panic attacks, stress disorder.
All of them are water soluble so it is difficult to maintain them in stock in our bodies because any excess is thrown out. We have to constantly top up the quantities we need!
The good news is that the most important B vitamins against stress (B1, B2, B5, B6) can be found all together in the same foods. Generally all of them are in abundance in whole grains food, milk, eggs, vegetables with dark green leafs, nuts, bananas, ferments
That is why in case you feel tensed, increase the consumption of those products and you will be better. It is not difficult just in the afternoon have a banana or a handful of nuts instead of a piece of cake lets say.
Vitamin B1 Thiamine
It helps growing processes, maintain the nervous system, muscles and hart functioning; improves mental activities
We can find it in brewer's yeast, peanuts, cornflakes, all whole grain foods (bread), pork meat, and most fruits and vegetables. It is known as the spiritual vitamin due to its beneficial effects on the central nervous system, mental and spiritual state human mind.
Vitamin B6 Pyrodoxine
It aids in the absorption of carbohydrates, fats, and proteins; facilitates the formation of red blood cells and helps to maintain good vision. It also aids central nervous system, helps recovery from stress as well as protects against stress.
Good natural sources of vitamin B6 are cereals, brewer's yeast, liver, meat, yolk of egg, beans (soy-beans, kidney beans, peas) and not so much in rice, pepper, potatoes and fish.
Vitamin B5 - Pantothenic acid
This is the anti-stress vitamin and stamina enhancer. This vitamin plays an important role in production of adrenal hormones (adrenal glands); it is required for the formation of antibodies (immune system), and helps to convert carbohydrates, fats, and proteins into energy.
The best dietary sources for B5 are as follows: poultry, brewer's yeast, whole-grain breads, beef, legumes, avocados, nuts, potatoes, cheese, eggs, fish, milk, whole grain cereals, and bananas
Vitamin B2 - Riboflavin
Small amounts of it are in practically every type of plant and animal tissue. Vitamin B2 is responsible for several important bodily functions including assisting with the metabolism of proteins, fats and carbohydrates.
We can find it in milk, eggs, dairy products (yogurt and cheese) leafy green vegetables, avocado, broccoli, asparagus, enriched and whole grains and cereals, nuts, legumes, soybeans, mushrooms, fruits, organ meats (liver, kidney and the heart) and fish.
Vitamin C Ascorbic acid
Apart from being an extremely effective stimulant of the immune system vitamin C helps to reduce both the physical and psychological effects of stress on people.
People who have high levels of it do not show the expected signs of stress when subjected to acute psychological challenges. Moreover, they bounce back from stressful situations faster than people with low levels of vitamin C.
Natural sources of this vitamin are fresh uncooked fruits and vegetables particularly citrus fruits, red and green peppers. We can find it also in cantaloupes, strawberries, asparagus, papayas, broccoli, Brussels sprouts, tomatoes and parsley
This mineral is maybe the most important element the human body needs after oxygen and water. Curious about magnesium? Follow the link to find out more interesting facts http://www.calmnatural.com/magnesiumcalciumstress
Magnesium can be found in abundance in halibut, almonds, soybeans, spinach, nuts, cereal, oatmeal, potato, peanuts, yogurt, rice, lentils, and kidney beans.
This is the mineral for testosterone and sexual power booster. Zinc also participates in the stress hormones (adrenalin and cortisol) production together with vitamin C, B complex and magnesium.Curious about zinc? Follow the link to find out more details http://www.advance-health.com/zinc.html
Rich sources of zinc are beef, liver, crab, oysters, seafood, poultry, nuts and seeds, whole grains, tofu, peanuts and peanut butter, legumes, and milk.