Next in our Know your Vitamins series of posts is Vitamin B. The vitamin B complex are a combination of different vitamins. They collectively support various bodily functions and are involved in releasing energy from food. They are water-soluble vitamins, meaning the body doesn’t store them for an extended period, so it’s essential to consume them regularly through a balanced diet to maintain optimal health.
The main types of B vitamins, and some primary food sources for these vitamins are as follows.
Vitamin B1 (Thiamin)
Food sources: Whole grains (such as brown rice, wholewheat pasta), bread, beans, nuts, seeds, peas, pork, and fortified cereals.
Function: Vitamin B1 plays a key role in helping the body to release energy from food. It also supports the healthy functioning of the nervous system.
Vitamin B2 (Riboflavin)
Food sources: Milk, natural yoghurt, eggs, mushrooms, almonds, some oily fish (e.g. mackerel and sardines), whole grains and fortified cereals.
Function: Vitamin B2 helps with energy production from food and supports the health of our nervous system. It also contributes to maintaining healthy skin and eyes.
Vitamin B3 (Niacin)
Food sources: Meat, poultry, fish and shellfish, eggs, whole grains (brown rice, wholewheat pasta), bread, and some nuts and seeds.
Function: Vitamin B3 aids energy production. It helps keep the nervous system healthy and also plays a role in maintaining healthy skin.
Vitamin B6 (Pyridoxine)
Food sources: Poultry (e.g. chicken or turkey), pork, some fish, bananas, avocado, peanuts, soya beans, sesame seeds, oats, milk, and some fortified cereals.
Function: Vitamin B6 helps with the formation of red blood cells, which carry oxygen around the body. It also supports the immune system, regulates hormones, and helps to reduce tiredness.
Vitamin B12
Food sources: Meat, fish and shellfish, milk, cheese, eggs, some fortified cereals.
Function: Vitamin B12 is involved in red blood cell production, maintaining a healthy nervous system, helps with immune system function, and releasing energy from food.
Folate and Folic Acid (Vitamin B9)
Food sources: Green leafy vegetables (e.g. spinach, kale, cabbage, spring greens), broccoli, peas, kidney beans, oranges, berries, and fortified cereals.
Function: Folate helps to make red blood cells, which carry oxygen around the body. It is also important during pregnancy, as it helps with the normal development of the nervous system in unborn babies. Folic acid is the synthetic form of folate commonly found in supplements.
The content in this article is for information only and should not replace medical advice or care. Please check with your GP or healthcare professional before trying any supplements, treatments, or remedies.
References:
https://www.nutrition.org.uk/media/5xeeolog/vitamins-and-minerals-in-our-food-pdf.pdf
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
Read our post on vitamin A here.
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