Foods Containing B Vitamins

The vitamin B complex is important for a myriad of bodily functions, and it is crucial for the body's development and maintenance. The vitamin B complex consists of B1, B2, B3, B6, B9 and B12. Each of these B group vitamins is important for different reasons, and they can be found in many different foods.

B1

Vitamin B1 is also called thiamine, and it is essential for breaking down carbohydrates into simple sugar glucose. It is also important to keep the nervous system functioning well. Thiamine is easily absorbed through the intestines.

B1 is found in whole grain cereals, bread, red meat, egg yolks, leafy green vegetables, as well as legumes, brown rice, berries and yeast.

B2

Vitamin B2 may be better known as riboflavin. It is useful for the breakdown of carbohydrates, fats and proteins. It also helps to maintain the skin, mucous membranes, cornea and nerve sheaths.

Foods that contain vitamin B2 include whole grain products, milk, meat, eggs, cheese and peas.

B3

Niacin, or vitamin B3, is responsible for metabolizing food, and maintaining healthy skin, nerves and the gastrointestinal tract.

Vitamin B3 is most abundant in high protein foods. Meat, fish, brewer's yeast, vegemite, milk, eggs, legumes, potatoes and peanuts, are all good sources of vitamin B3.

B6

Vitamin B6, otherwise known as pyridoxine, is also used in the process of breaking down carbohydrates, proteins and fats, as well as in the producing of red blood cells.

Foods rich in vitamin B6 include liver, meat, brown rice, fish, butter, wheat germ, whole grain cereals and soybeans.

It is of extreme importance to note that consuming more than 500 mg of vitamin B6 can cause irreversible nerve damage. This nerve damage can be present itself in the forms of impaired walking, numbness, tingling, and a poor sense of touch.

B9

Folic acid, vitamin B9, is paired with vitamin B12 for synthesizing DNA. It is necessary for breaking down proteins and for forming hemoglobin. Folic acid is produced by bacteria in the stomach and intestines.

Yeast, liver, green vegetables, and whole grain cereals all contain Folic acid.

B12

Vitamin B12 is useful for using carbohydrates, proteins and fat to make all the blood cells in the body. The liver houses all of the vitamin B12.

Good food sources of vitamin B12 include liver, meat, egg yolks, poultry and milk.

References

• - Mama's Health Vitamin B Complex
• - Vitamin B Complex