Vitamin B Foods
Vitamin B foods include a whole range of items that contain any one of 8 different B vitamins. Although these essential vitamins are grouped together as the vitamin B complex, they are all separate and distinct, and the health benefits of each can differ. As such, different vitamin B foods contain different types of vitamin B.
All of the water-soluble vitamins except vitamin C are included in the vitamin B complex. Water soluble vitamins are easily absorbed into the blood stream because they dissolve in water.
The following is a list of all of the B vitamins, along with their health benefits and vitamin B foods:
• Vitamin B1, or Thiamine
Thiamine helps convert the food we eat to energy in our bodies. It also helps the nervous system function properly. Foods: berries, bread, brown rice, egg yolks, green leafy vegetables, legumes, red meat, whole-grain cereals and yeast.
• Vitamin B2, or Riboflavin
Riboflavin is also important to converting food into energy. In addition, it helps maintain the health of the cornea, mucous membranes, nerve sheaths and skin. Foods: cheese, eggs, meat, milk, peas and whole-grain products.
• Vitamin B3, or Niacin
Niacin aids in food metabolism, and it maintains the health of the gastrointestinal tract, nerves and skin. All protein-rich foods contain niacin, especially brewer's yeast, eggs, fish, legumes, meat, milk, peanuts and potatoes.
• Vitamin B5, or Pantothenic Acid
Our bodies need pantothenic acid to help break down carbohydrates, lipids and some of the amino acids in the food we eat. Foods: legumes, meats and whole-grain cereals.
• Vitamin B6, or Pyridoxine
Vitamin B6 also works to convert the food we eat into energy, and it aids in the production of red blood cells in our bodies. Foods: brown rice, butter, fish, liver, meat, soybeans, wheat germ and whole-grain cereal.
• Biotin
Biotin helps our bodies to properly metabolize the carbohydrates, fats and proteins in the food we eat. Foods: bananas, brewer's yeast, egg yolks, mushrooms, oatmeal, organ meats, peanuts and soy.
• Vitamin B9 or Folic Acid
Folic acid is essential to the synthesis of DNA in our bodies, and it does this by interacting with vitamin B12. Folic acid is also required by our bodies to break down protein and form hemoglobin. Foods: green vegetables, liver, whole grain cereals and yeast. Because it helps with DNA synthesis, pregnant women are always advised to increase their intake of folic acid.
• Vitamin B12
Vitamin B12 helps our bodies with the production of blood cells and also assists with converting the food we eat into energy. Foods: egg yolks, liver, meat, milk and poultry.