Sources of Vitamin B

Eight vitamins make up the B-complex vitamin group. The B group keeps the skin, hair, nails, eyes, liver and mouth healthy, and it supports the nervous and immune systems to keep them functioning properly. These water-soluble vitamins work together to metabolize fats, carbohydrates and proteins to help the body convert them to energy. Vitamin B supplements are readily available, and several foods are rich in vitamin B.

B1

grapes

Vitamin B1, also known as thiamine, is pivotal in the breakdown of carbohydrates into glucose to be used for energy. The nervous system depends on thiamine to function properly. Foods rich in thiamine include egg yolks, brown rice, liver, yeast, nuts, leafy green vegetables, whole-grain cereals, red meat, bread, berries, wheat germ and legumes.

B2

oats

Riboflavin is essential for the proper function and health of the eyes, skin, nails, mouth, lips and tongue. It also has a role in the process that protects the body from free radicals that damages cells. Riboflavin is abundant in milk, eggs, cheese, peas, dark green vegetables, mushrooms, liver, enriched cereals, pasta and bread.

B3

eggs

Vitamin B3, or niacin, helps the body turn food into energy. It helps blood circulation and improves cholesterol levels. Niacin has the ability to reduce "bad" cholesterol and increase "good" cholesterol. Foods rich in niacin include high-protein foods such as meat, salmon, tuna, eggs, legumes, brewer's yeast, potatoes and peanuts.

B5

cereal

Pantothenic acid has the same role as the other B vitamins involving the metabolism of proteins, fats, and carbohydrates. It supports the production of stress hormones. Pantothenic, like niacin, lowers cholesterol and triglyceride levels. B5 is most abundant in whole grain cereals, legumes, meat and eggs.

B6

apples

Pyridoxine, vitamin B6, aids in the production of red blood cells. It works with B9 and B12 to control blood levels of the amino acid homocysteine, which increases the risks of heart attack or stroke. Rich food sources of B6 include butter, liver, organ meats, brown rice, soybeans, wheat germ, spinach, avocados, bananas and whole-grain cereals.

B7

fruit

Biotin is most known for helping hair growth and strengthening fingernails. However, it has proved most effective in managing diabetes. Vitamin B7 can be found in egg yolks, brewer's yeast, peanuts, beef liver, cauliflower and mushrooms.

B9 & B12

photo by Colin Higgins; http://www.sxc.hu/

Folic acid, vitamin B9, partners with vitamin B12 for the synthesis of DNA. It is essential in metabolizing proteins and forming hemoglobin. Folic acid helps treat anemia. Foods rich in vitamin B9 include liver, leafy green vegetables, nuts, whole grains, yeast and legumes.

Vitamin B12, also known as cobalamin, is important to the synthesis of DNA, the metabolism of food and the formation of red blood cells. Although vitamin B12 is mostly found in foods such as eggs, fish, meat, liver and milk, it's best absorbed into the body as a sublingual supplement.

References

• Vitamin B Complex

Resources

• Vitamin B Group