Vitamin B: Functions, Types, and Food Sources

Table of Contents

Introduction

Vitamin B, also known as the “B complex,” is a collection of eight different vitamins. These vitamins function collectively to facilitate various body processes. Each type of Vitamin B has its distinct role in the body.

Vitamins are either water-soluble (dissoluble in water) or fat-soluble (solvable in oils or fats). B and C vitamins are solvable in water, whereas A, D, E, K vitamins are solvable in fats.

Importance of Vitamin B

Organic vitamins are very important for our health, and one of the most significant groups among them is B-vitamins. Knowledge about their functions, variations, and sources found in food can contribute much to our well-being. This blog will arrange types Vitamin B its types, functions and some sources of it.

Vitamins perform a number of actions within the body such as aiding enzyme reactions and maintaining a healthy immune system. Some help with digestion while others help carry oxygen to our bodies and produce energy.

B-vitamins come from different organisms like plants, yeast, and bacteria naturally. But mammals including humans do not have this ability to make these important compounds for their own metabolism. They must be taken from our diets or bacteria like those that aid digestion in our GI tracts.

Types of B Complex

Types of Vitamins	Common Name
B1	Thiamine
B2	Riboflavin
B3	Niacin
B5	Pantothenic Acid
B6	Pyridoxine
B7	Biotin
B9	Folate or Folic Acid
B12	Cobalamin

Let’s break down Functions of B Complex

Needed for the conversion of carbohydrates into energy and healthy nerves.
Required for energy production, good skin and making red blood cells.
Digestion is assisted by this element while it also keeps skin healthy besides ensuring that the nervous system remains intact.
It is needed to synthesize fats, proteins and carbohydrates.
This nutrient helps with brain development, neurotransmitter production and generating red blood cells.
Necessary for metabolism; also keeps nails, hair and skin healthy.
It’s important for cell division process especially during pregnancy.
Supports nerve health, DNA synthesis and production of red blood cells.

Food Sources of Vitamin B

Different food sources give us vitamin B. To have enough vitamin B, a well-balanced diet is needed. This is because no single food supplies the complete range of vitamins required. Hence, multiple different foods contribute to a well-structured and healthy eating plan.

A lot of foods contain more than one kind of vitamin B. Consequently, you may go for such items as eggs and cereals (usually enriched with vitamin B components that make it up) in order to obtain your daily requirements of this sort of substance.

Another way that we can get vitamin B is from the bacteria already in our intestines and gut. These microbes play a role in digestion and supporting the immune system. Nevertheless, microorganisms must remain in equilibrium if they are going to be useful.

Presently, there are numerous individuals with diverse Gastrointestinal (GI) conditions or other GI imbalances that alter the gut microbiome (gut organisms responsible for helping digest food). Such imbalances increase an individual’s potentiality for deficiency unless they are acquired adequately through diet or supplementation.

B1 sources

Vitamin B1 is also found in meat (pork and chicken, most notably), beans, whole grains, eggs, whole grains (especially brown rice), liver, green peas and pasta Although many foods contain B1, but the nutrients can also be obtained from internal bacteria that live in our intestines .

B2 Sources

Dietary sources of riboflavin include liver, eggs, dairy, legumes (for example, beans or peas), leafy greens, yeast, salmon, almonds, spinach, fortified foods and some mushrooms

B3 Source

Sources of niacin include red meat, poultry, brown rice, fruits, nuts, seeds, bananas, fish, and fortified foods (cereals and breads) Also, a variety of healthy gut bacteria can synthesize this vitamin choose.

B5 Source

Sources of B5 include eggs, chicken, liver or kidneys, fortified grains, broccoli, potatoes, dairy milk, mushrooms and avocados, to name a few. Bacteria can also synthesize this vitamin but can compete with the host; so, we want to make sure we get the right amount from our food — enough for our own health.

B6 Sources

Avocados, tofu, poultry, fish, chickpeas, beef liver, bananas, nuts, and sweet potatoes are the most common sources of B6. Additionally, grains can be fortified with B6.

B7 Source

Sources of biotin (B7) include beans, nuts, and oilseeds. Oilseeds include corn, soybeans, sunflower seeds, sesame seeds, and cauliflower seeds, which are used to make oils and a variety of foods that generally flavor our meals Liver, boiled eggs, pork, and leafy greens can provide biotin.

B9 Sources

Sources of folate (B9) include asparagus, beef liver, seafood, whole grains, nuts, legumes, citrus fruits, nuts, and even our friends green leafy vegetables and gut bacteria can produce this vitamin, without a person’s back the liver can pull straight and cause blood to flow.

B12 Source

Sources of cobalamin (B12) include eggs, fish, dairy, beef liver, poultry and seafood. As you can see, all of these vitamins come from animal sources. For vegetarians or vegans, getting enough B12 can be a problem. So, if you don’t consume animal products, talk to your health care provider, as you may be deficient in this vitamin.

Some animal foods are fortified with B12

The good news is that some animal foods are fortified with B12. Knowing that many do not have enough animal products to meet their daily requirements of cobalamin, foods such as nutritional yeast, tempeh, some mushrooms, rice, soy or fortified rice milk, tofu, tofu can also contain B12 nutrients that these sources can provide the B12 they need for them not animal products that we eat, or They can provide additional supplements as we grow older.

Conclusion

In conclusion, B vitamins are a group of essential nutrients that are essential for our body’s overall vitality and health. Each B-vitamin, such as B1 (Thiamine), B2 (Riboflavin), and B12 (Cobalamin) has a superhero role – from energizing our digestion to supporting brain development and healthy skin. To get our daily dose, these vitamins can be found in our favorite daily foods like whole grains, dairy products, lean meat and vegetables.

Supporting our digestive system, B3 (Niacin) or B7 (Biotin) keeps our hair and skin top notch, these vitamins work together to make us feel fabulous. So, remember to have a well-balanced diet with these vitamin B-rich foods to keep your energy up and your body happy.