Scientists know that B vitamins are part of many important bodily functions:
- Vitamin B1 (thiamin) and vitamin B2 (riboflavin) help the body produce energy and affect enzymes that influence the muscles, nerves, and heart.
- Vitamin B3 (niacin) has a role in energy production in cells and helps keep the skin, nervous system, and digestive system healthy.
- Vitamin B5 (pantothenic acid) influences normal growth and development.
- Vitamin B6 (pyridoxine) helps the body break down protein and helps maintain the health of red blood cells, the nervous system, and parts of the immune system.
- Vitamin B7 (biotin) helps break down protein and carbohydrates and helps the body make hormones.
- Vitamin B9 (folic acid) helps the cells in the body make and maintain DNA and is important in the production of red blood cells.
- Vitamin B12 (cobalamin) plays a role in the body's growth and development. It also has a part in producing blood cells, nervous system function, and how the body uses folic acid and carbohydrates.
Food sources of B vitamins:
- B1 and B2 are found in cereals and whole grains. B1 is also found in potatoes, pork, seafood, liver, and kidney beans. B2 is found in enriched bread, dairy products, liver, and green leafy vegetables.
- B3 is found in liver, fish, chicken, lean red meat, nuts, whole grains, and dried beans.
- B5 is found in almost all foods.
- B6 is found in fish, liver, pork(even pork contain vitamin,hehe), chicken, potatoes, wheat germ, bananas, and dried beans.
- B7 is made by intestinal bacteria and is also in peanuts, liver, egg yolks, bananas, mushrooms, watermelon, and grapefruit.
- B9 is in green leafy vegetables, liver, citrus fruits, mushrooms, nuts, peas, dried beans, and wheat bread.
- B12 is found in eggs, meat, poultry, shellfish, milk, and milk products.
