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Food Sources of B Vitamins

The B vitamins are water-soluble vitamins that must constantly be replenished so the body does not become depleted. When ingested, small amounts are stored in the liver and other body tissues, but are quickly used up when breaking down glucose into energy. The best source for an adequate amount of these essential vitamins is red meat and other foods.

  1. Types

    • There are eight B vitamins. Vitamin B1 may also be called thiamine. Vitamin B2 is riboflavin. Vitamin B3 is niacin or nicotinamide. Vitamin B5 is panothenic acid. Vitamin B6 is also called pyridoxine, pyridoxal or pyridoxomine. Vitamin B7 is also called biotin or Vitamin H. Vitamin B9 is also called folic acid or Vitamin M. Vitamin B12 is also cyanocobalmin, especially in multi-vitamins.

    Function

    • B vitamins are necessary to maintain a healthy immune system and support metabolism. They enhance the function of the nervous system and promote cell growth and division. They are especially necessary for the growth of red blood cells. B vitamins are also beneficial in maintaining healthy skin and good muscle tone.

    Sources

    • Vitamin B1 is found in red meat, whole-grain breads and cereals, brown rice, green leafy vegetables, legumes, berries, brewer's yeast and egg yolks. Vitamin B2 is found in whole-grain breads and cereals, milk and cheese, eggs, meat and peas. Vitamin B3 is found in any food rich in protein like milk, meat, fish, brewer's yeast, potatoes and legumes. Vitamin B5 is found in meats, whole-grain cereals and legumes. Vitamin B6 is found in meat, liver, brown rice, wheat germ, soy beans, butter, fish and whole-grain cereals. Vitamin B7 is found in small amounts in liver, legumes, Swiss chard, onions, carrots, soy beans, halibut, eggs, berries, walnuts and cruciferous vegetables. It is found in large amounts in brewer's yeast and royal jelly. Vitamin B9 is found in whole-grain cereals, brewer's yeast, liver and green vegetables. Vitamin B12 is found in milk, meat, liver, poultry and egg yolks.

    Deficiency

    • Deficiency in the B vitamins may lead to anemia, depression, high blood pressure, insomnia, weakness and other more serious illnesses.

    Warning

    • Taking in large doses of some B vitamins may also be harmful. Too much niacin or B3 can cause flushing of the skin, nausea, vomiting and in extreme cases symptoms of liver toxicity. Excessive amounts of vitamin B6 can cause sensory neuropathy and sometimes lesions. Taking in too much folic acid can mask a B12 deficiency, which may lead to permanent neurological damage.

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