B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism. Though these vitamins share similar names, they are chemically distinct compounds that often coexist in the same foods. These B vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells, It’s important to note that certain vitamins can only be derived through healthy foods.
What Are B Vitamins?
The B vitamins are a group of vitamins that include:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B7 (biotin)
- Folic acid
Each of vitamins plays different roles in keeping you healthy in it own way of functionality and they are as follows..
- Biotin: Helps you store energy and metabolize the carbs, fats and protein that you consume.
- Thiamine: Acts as a coenzyme in body metabolism. Deficiency leads to beriberi, a disease of the heart and nervous system.
- Niacin: Produces cholesterol and aids in digestive and nervous system function.
- Folic Acid: Assists with the formation of red blood cells and helps to prevent certain birth defects in women who are pregnant or who are trying to conceive.
- Pantothenic Acid: Aids in the production of red blood cells and hormones, helps to metabolize fats and assists with the function of our nervous system.
- Riboflavin: Helps produce red blood cells and plays a role in growth and development.
- Thiamin: Ensures the nervous system is functioning properly.
- Vitamin B6: Assists with the production of red blood cells and hormones, ensures the digestive and immune systems are running smoothly and metabolizes the carbs, fats and protein that you eat.
- Vitamin B12: Aids in the formation of red blood cells and keeps the immune system functioning correctly.
Signs of The B Vitamins deficiency:
Here are the most common signs of vitamin B deficiency, specific to individual B vitamins.
Vitamin B6 deficiency:
- Skin disorders such as seborrheic dermatitis
- Inflammation of the mouth (oral ulcers)
- Soreness and cracks at the corners of the mouth, chapped lips
- Tingling or numbness in hands and feet
- Irritability, confusion and depression
Vitamin B9 deficiency (folate or folic acid):
- Increased risk of birth defect (in pregnancy)
- Mood changes (irritability, forgetfulness)
- Sore mouth and diarrhoea
Vitamin B12 deficiency:
- Tingling or numbness in hands and feet
- Memory lapses
- Mood changes (mental confusion, agitation)
- Unsteadiness and poor muscle coordination
Some foods are naturally good sources of just one B vitamin, while other foods contain several B vitamins, B vitamins are widely distributed throughout the food supply, so if you’re eating a varied, balanced diet that includes foods from all food groups, you’re most likely getting as many vitamins as you need. But if you’re not familiar with these foods here are your best bet.
B-Vitamins: Eat These Healthy Foods To Get The B-Vitamins:
Salmon fish is high in riboflavin, niacin, B6 and B12, as well as a good source of thiamine and pantothenic acid. Additionally, it’s low in mercury and high in omega-3 fats and protein.
Cooked 3.5-ounce (100gm) of salmon fish contains:
- Thiamine (B1): 18% of the RDI
- Riboflavin (B2): 29% of the RDI
- Niacin (B3): 50% of the RDI
- Pantothenic acid (B5): 19% of the RDI
- Pyridoxine (B6): 47% of the RDI
- Cobalamin (B12): 51% of the RDI
Green veggies are an amazing source of nutrition. Spinach is a super food when we talk about its nutritional value. It is also quite a good source of vitamin B with 100 grams serving providing 0.24 mg or 14% DV of riboflavin.
Other green vegetables that are high in riboflavin include beet greens (24% DV), asparagus (14% DV), drumstick leaves (13% DV), collard greens (12% DV), dandelion greens (11% DV) and broccoli (8% DV). Thus, you can have a dish of steamed vegetables or enjoy them in salads to get the recommended amount of nutrients including the B vitamins.
These are among the highest green vegetable sources of folate:
- Spinach, raw: 41% of the RDI in 3 cups (85 grams)
- Spinach, cooked: 31% of the RDI in a 1/2 cup (85 grams)
- Collard greens, cooked: 20% of the RDI in a 1/2 cup (85 grams)
- Turnip greens, cooked: 25% of the RDI in a 1/2 cup (85 grams)
- Romaine lettuce, raw: 29% of the RDI in 2 cups (85 grams)
One large egg contains 33% of the RDI for biotin distributed between the yolk and white. In fact, eggs are one of the top sources of biotin — only liver contains more.
Eggs also contain smaller amounts of other B vitamins. One large (50-gram) cooked egg contains:
- Riboflavin (B2): 15% of the RDI
- Pantothenic acid (B5): 7% of the RDI
- Biotin (B7): 33% of the RDI
- Folate (B9): 5% of the RDI
- Cobalamin (B12): 9% of the RDI
Legumes are most notable for their high folate content. They also provide small amounts of other B vitamins, including thiamine, riboflavin, niacin, pantothenic acid and B6.
Here is the folate content of a 1/2-cup (85-gram) cooked serving of some commonly eaten legumes:
- Black beans: 32% of the RDI
- Chickpeas (garbanzo beans): 35% of the RDI
- Edamame (green soybeans): 60% of the RDI
- Green peas: 12% of the RDI
- Kidney beans: 29% of the RDI
- Lentils: 45% of the RDI
- Pinto beans: 37% of the RDI
- Roasted soy nuts: 44% of the RDI
Folate — or its synthetic form folic acid — is important for reducing the risk of certain birth defects. Note that the RDI percentages above are based on an RDI of 400 mcg, but pregnant women need 600 mcg daily.
Bananas is a rich source of the B vitamins, vitamins B6 and B12, vitamin B6, aids in lowering homocysteine levels and may reduce the risk of heart disease Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function.
Vitamin B12 aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA.
|Pantothenic acid||0.334 mg||7%|