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Vitamin B: It Types and Sources
Commonly referred to as vitamin B complex, these are water
soluble vitamins, several of which are deemed extremely important
for carbohydrate metabolism.
The most important types, their
functions and sources are:-
B1 or Thiamine helps in the conversion of carbohydrate into
energy. Thiamine also regulates the functioning of the heart and
formation of healthy nerve cells. Lack of this vitamin can cause
beri beri. Although many foods have thiamine, few provide it in the
concentrated amounts required by the body.
Rich sources of Thiamine
are pork, liver, heart and kidney meat, brewer's yeast, eggs, green
leafy vegetables nuts, berries and legumes. The consumption of
enriched wheat germ and cereal can eliminate Thiamine
deficiency.
B2 or Riboflavin, like Thiamine, helps in the release of energy
and in conjunction with the other B vitamins assists in the growth
of the body and production of red cells. Its deficiency can cause
skin lesions and sensitivity to light.
It is commonly found in
liver, milk, meat, dark green vegetables, whole grain and enriched
cereals, pasta, bread and mushrooms.
B3 or Niacin helps maintain healthy skin and nerves. It also
helps in the release of energy from foods like carbohydrates. A
deficiency of Niacin causes pellagra.
The best sources of niacin
are liver, poultry, meat, canned tuna and salmon, whole grain and
enriched cereals, dried beans and peas, and nuts. Niacin is also
made by our body from the amino acid tryptophan.
B6 or Pyridoxine helps in the absorption of proteins. It also
plays a role in the formation of red blood cells and the
maintenance of the brain functions.
Lack of Pyridoxine can cause
skin problems, dizziness, nausea and even kidney stones. Foods like
whole grains, cereals, bread, liver, avocadoes, spinach, green
beans, and bananas are rich in this vitamin.
B12 or Cobalamin is essential in minute amounts for proper
metabolism and formation of red blood cells. Since it is primarily
found in meat products, vegetarians are advised to take vitamin B12
supplements.
Other B Vitamins
Folate works in conjunction with Vitamins B12 and is required by
our body for the formation of body proteins and hemoglobin. It is
also necessary for the synthesis of DNA which manages heredity as
well as tissue growth and cell function. Pregnant women are advised
to have supplements of folic acid to avoid birth defects like spina
bifida. Dietary sources are organ meats like liver, kidney and
heart, leafy green vegetables, legumes, nuts, whole grains, and
brewer's yeast.
Pantothenic acid, is another B vitamin. It plays an important
role in the metabolism of food, synthesis of hormones and
cholesterol. It is found in abundance in a variety of foods and
also manufactured by intestinal bacteria
Biotin, another B vitamin is essential for the formation of
fatty acids and the release of energy from carbohydrates. It is
commonly found in all food types and is produced by intestinal
bacteria.
Catalogue: Health & Fitness | Supplements
Title: Vitamin B: It Types and Sources By: Jack Smith
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