There are several types of vitamin B, each essential for maintaining good health.
This section covers the following B vitamins:
- Thiamin (Vitamin B1)
- Riboflavin (Vitamin B2)
- Niacin (Vitamin B3)
- Pantothenic Acid
- Vitamin B6
- Biotin (Vitamin B7)
- Folate and Folic Acid
- Vitamin B12
Thiamin (Vitamin B1)
Thiamin helps:
- Convert food into energy
- Maintain a healthy nervous system
Good sources of thiamin include:
- Peas
- Fresh fruits like bananas and oranges
- Nuts
- Wholegrain breads
- Fortified breakfast cereals
- Liver (avoid during pregnancy)
Riboflavin (Vitamin B2)
Riboflavin supports:
- Healthy skin, eyes, and nervous system
- Energy release from food
Good sources of riboflavin include:
- Milk
- Eggs
- Fortified breakfast cereals
- Mushrooms
- Plain yogurt
Note: Riboflavin is sensitive to UV light, so it’s best to store these foods away from direct sunlight.
Niacin (Vitamin B3)
Niacin aids in:
- Releasing energy from food
- Maintaining healthy skin and nervous system
Good sources of niacin include:
- Meat
- Fish
- Wheat flour
- Eggs
There are two forms of niacin: nicotinic acid and nicotinamide, both of which are found in food.
Pantothenic Acid
Pantothenic acid helps release energy from food and performs other essential functions.
Good sources include:
- Chicken
- Beef
- Liver and kidneys (avoid liver during pregnancy)
- Eggs
- Mushrooms
- Avocados
- Fortified breakfast cereals
Vitamin B6
Vitamin B6 (pyridoxine) supports:
- The body’s use and storage of energy from proteins and carbohydrates
- The production of hemoglobin, which carries oxygen in red blood cells
Good sources of vitamin B6 include:
- Pork
- Poultry (e.g., chicken or turkey)
- Fish
- Peanuts
- Soybeans
- Wheatgerm
- Oats
- Bananas
- Milk
- Fortified breakfast cereals
Biotin (Vitamin B7)
Biotin helps the body produce fatty acids, although it’s needed in small amounts. Gut bacteria can also produce biotin, so dietary intake may not always be necessary.
Good sources of biotin include:
- Various foods, but typically in small amounts.
Folate and Folic Acid
Folate, or vitamin B9, is vital for:
- Forming healthy red blood cells
- Reducing the risk of birth defects like spina bifida in unborn babies
A deficiency in folate can lead to folate deficiency anemia.
Good sources of folate include:
- Broccoli
- Brussels sprouts
- Leafy green vegetables (e.g., cabbage, kale, spinach)
- Peas
- Chickpeas and kidney beans
- Liver (avoid during pregnancy)
- Fortified breakfast cereals
Vitamin B12
Vitamin B12 is essential for:
- Producing red blood cells and maintaining the nervous system
- Releasing energy from food
- Working with folate in the body
A deficiency in vitamin B12 can lead to vitamin B12 deficiency anemia.
Good sources of vitamin B12 include:
- Meat
- Fish
- Milk
- Cheese
- Eggs
- Fortified breakfast cereals
