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Facts on the Sources of Vitamin B

All B vitamins play a part in assisting the body to convert the carbohydrates in food into energy that the body can use. B vitamins are water soluble, which means that the body does not store them. They help break down fats and proteins and help the nervous system and brain to function properly. The vitamin B complex consists of a number of related vitamins that each serves a purpose and can be obtained from a variety of food groups.

  1. Vitamin B1

    • Vitamin B1, also known as thiamin, is necessary for breaking down carbohydrates into glucose which is fuel for the body. It is also essential for the nervous system to function properly. Vitamin B1 is found in foods such as bread, whole-grain cereals, brown rice, egg yolks, red meat, legumes, green leafy vegetables, sweet corn, berries and yeast.

    Vitamin B2

    • Vitamin B2, also known as riboflavin, helps to break down carbohydrates, fats and proteins. It is also important for maintaining the skin and mucous membranes, the cornea of the eye, and for the coverings for nerve fibers and nerve tracts. Vitamin B2 is found in foods such as milk, eggs, cheese, peas, meat, and whole-grain products.

    Vitamin B3

    • Vitamin B3, also known as niacin, is needed for the breaking down of foods and for maintaining healthy skin, nerves and the gastrointestinal tract. It also improves blood circulation and reduces cholesterol levels. Vitamin B3 is found in foods such as meats, fish, brewer's yeast, legumes, potatoes, peanuts, eggs, milk and other protein-rich foods.

    Vitamin B6

    • Vitamin B6, also known as pyridoxine, helps to break down carbohydrates and produce hemoglobin that helps red blood cells carry oxygen to tissues in the body. It also assists the immune system in producing antibodies that fight diseases. Vitamin B6 is found in foods such as liver, meat, soybeans, brown rice, fish, butter, wheat germ, and whole-grain cereals.

    Vitamin B9

    • Vitamin B9, also known as folate, or folic acid in its synthetic form, is essential for the function of the brain and plays an important role in mental health. It also helps with the production of the body's genetic material called DNA and RNA, and is vital in stages such as infancy, adolescence and pregnancy when cells and tissue are growing at rapid rates. Vitamin B9 is found in foods such as liver, yeast, green vegetables, and whole-grain cereals.

    Vitamin B12

    • Vitamin B12, also called cobalamin, is essential for maintaining the health of nerve cells, and also works together with vitamins B9 to help with the formation of red blood cells which break down proteins in the body. Vitamin B12 is found in foods such as meat, liver, poultry, egg yolk and milk.

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