Want to know more about B Vitamins? If yes, continue reading as we introduce you the family of 8 vitamins known as B Vitamins.
Usually, they are recognized as a group and work together in the body, but each member of the family performs unique and important functions.
The family consists of: Thiamin, Riboflavin, Niacin or vitamin B3, Pantothenic Acid, Vitamin B6, Biotin, Folic Acid and vitamin B12 or Cobalamin
Let’s begin presenting each member:
You may have heard it as Vitamin B1.
Some of it’s benefits are: it is required to produce cellular energy from the foods you eat. It takes part on the synthesis of DNA and RNA.
Thiamin is mostly found in red meats, yeast, nuts, sunflower seeds, peas, milk, cauliflower, spinach and legumes.
Also knows as vitamin B2. It is considered as the building block for normal growth and development.
Supports the antioxidant activities in the body. It is required to produce healthy cellular energy.
Can be found in fortified cereals, milk, eggs, salmon, beef, spinach and broccoli.
3. Niacin or vitamin B3
It supports over 200 chemical reactions in the body, including cellular energy production and fatty acid synthesis. Takes significant part in cardiovascular health.
Best sources of niacin are beef, poultry, fish, wheat bread, peanuts and lentils.
4. Pantothenic Acid
Known as vitamin B5, helps support fatty acid synthesis and cellular energy production in the body.
It is widely available in plant and animal food sources. It is included in organ meats (liver, kidney), egg yolk, grains, avocados, lentils, soybeans, broccoli and milk.
5. Vitamin B6
Involved in over 100 cellular reactions throughout the body, vitamin B6 is instrumental in keeping various bodily functions operating at their best.
Also known as pyridoxine, it is needed when metabolizing amino acids and glycogen (the body’s storage form of glucose). Helps building a normal nervous system, hormone and red blood cell functions.
Can be found in foods like meat, eggs, bananas, fish and cooked spinach.
Also known as vitamin B7. It supports healthy carbohydrate, protein and fat metabolism. According to studies, it may hel in the health of hair, skin & nails.
Mostly found in brewer’s yeast, strawberries, organ meat, cheese and soybeans.
7. Folic Acid
Known as vitamin B9, is needed in the DNA synthesis, formation of red blood cells and the metabolism of amino acids. Has a big role in the fetal health and development, because takes a crucial part in the formation of the baby’s spinal cord and nervous system.
As dietary sources of folic acid, we can name foods like bread and cereals. Folic acid can also be found in dark green leafy vegetables (asparagus and spinach), brewer’s yeast, liver, fortified orange juice, beets, dates and avocados.
8. Vitamin B12 or cobalamin
Needed in the production of cellular energy, DNA synthesis, red blood cell formation and for healthy nervous system.
B12 is predominantly found in the foods of animal origin such as chicken, beef, fish, milk and eggs.
Taking the needed daily dose of important B vitamins can benefit your health. Usually, daily doses are taken and kept through B complex supplements.