VITAMIN B, ITS SOURCES AND BENEFITS

The B-group vitamins are a collection of 8 water-soluble vitamins essential for various metabolic processes. These include- thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate or ‘folic acid’ when included in supplements (B9), cyanocobalamin (B12).

Thiamin, also known as vitamin B1, helps the body in breaking down and releasing energy from food, keeping the nervous system healthy. Sources include: peas, some fresh fruits (such as bananas and oranges), nuts, wholegrain breads, some fortified breakfast cereals, liver

Riboflavin, also known as vitamin B2, helps in keeping skin, eyes and the nervous system healthy, and the body in releasing energy from food. Good sources of riboflavin include- milk, eggs, fortified breakfast cereals, mushrooms and plain yoghurt.

Niacin, also known as vitamin B3, helps the body in releasing energy from food and keeping the nervous system and skin healthy. Sources of niacin include- meat, fish, wheat flour, eggs.

Pantothenic acid is found in varying amounts in almost all vegetables, wholegrain foods and meats, some good sources include- chicken, beef, liver and kidneys, eggs, mushrooms, avocado and breakfast cereals are also a good source if they have been fortified with pantothenic acid.

Vitamin B6, also known as pyridoxine, helps the body in using and storing energy from protein and carbohydrates in food and the body form hemoglobin, the substance in red blood cells that carries oxygen around the body. Vitamin B6 is found in a wide variety of foods, including: pork ,poultry, such as chicken or turkey, some fish, peanuts, soya beans, wheatgerm, oats, bananas, milk, some fortified breakfast cereals.

Biotin is needed in very small amounts to help the body make fatty acids. The bacteria that live naturally in our bowel are able to make biotin. Biotin is also found in a wide range of foods, but only at very low levels.

Folate is also known as folacin and vitamin B9. Folate helps the body form healthy red blood cells, reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies, A lack of folate could lead to folate deficiency anemia. Sources include- broccoli, brussels sprouts, leafy green vegetables, such as cabbage, kale, spring greens and spinach, peas, chickpeas and kidney beans, liver (but avoid this during pregnancy), breakfast cereals fortified with folic acid

Vitamin B12 is involved in helping the body make red blood cells and keeping the nervous system healthy, release energy from food, use folate, A lack of vitamin B12 could lead to vitamin B12 deficiency anemia.