Vitamin B: It Types and Sources

Commonly referred to as vitamin B complex, these are water soluble vitamins, several of which are deemed extremely important for carbohydrate metabolism. The most important types, their functions and sources are:-

B1 or Thiamine helps in the conversion of carbohydrate into energy. Thiamine also regulates the functioning of the heart and formation of healthy nerve cells. Lack of this vitamin can cause beri beri. Although many foods have thiamine, few provide it in the concentrated amounts required by the body. Rich sources of Thiamine are pork, liver, heart and kidney meat, brewer’s yeast, eggs, green leafy vegetables nuts, berries and legumes. The consumption of enriched wheat germ and cereal can eliminate Thiamine deficiency.

B2 or Riboflavin, like Thiamine, helps in the release of energy and in conjunction with the other B vitamins assists in the growth of the body and production of red cells. Its deficiency can cause skin lesions and sensitivity to light. It is commonly found in liver, milk, meat, dark green vegetables, whole grain and enriched cereals, pasta, bread and mushrooms.

B3 or Niacin helps maintain healthy skin and nerves. It also helps in the release of energy from foods like carbohydrates. A deficiency of Niacin causes pellagra. The best sources of niacin are liver, poultry, meat, canned tuna and salmon, whole grain and enriched cereals, dried beans and peas, and nuts. Niacin is also made by our body from the amino acid tryptophan.

B6 or Pyridoxine helps in the absorption of proteins. It also plays a role in the formation of red blood cells and the maintenance of the brain functions. Lack of Pyridoxine can cause skin problems, dizziness, nausea and even kidney stones. Foods like whole grains, cereals, bread, liver, avocadoes, spinach, green beans, and bananas are rich in this vitamin.

B12 or Cobalamin is essential in minute amounts for proper metabolism and formation of red blood cells. Since it is primarily found in meat products, vegetarians are advised to take vitamin B12 supplements.

Other B Vitamins
Folate works in conjunction with Vitamins B12 and is required by our body for the formation of body proteins and hemoglobin. It is also necessary for the synthesis of DNA which manages heredity as well as tissue growth and cell function. Pregnant women are advised to have supplements of folic acid to avoid birth defects like spina bifida. Dietary sources are organ meats like liver, kidney and heart, leafy green vegetables, legumes, nuts, whole grains, and brewer's yeast.

Pantothenic acid, is another B vitamin. It plays an important role in the metabolism of food, synthesis of hormones and cholesterol. It is found in abundance in a variety of foods and also manufactured by intestinal bacteria

Biotin, another B vitamin is essential for the formation of fatty acids and the release of energy from carbohydrates. It is commonly found in all food types and is produced by intestinal bacteria.

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