The B vitamin family comprises several types, each vital for maintaining good health. These include Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid, Vitamin B6, Biotin (B7), Folate/Folic Acid, and Vitamin B12.
Thiamin (Vitamin B1)
Thiamin helps your body convert food into energy and maintains a healthy nervous system.
Good sources: Peas, fresh fruits (like bananas and oranges), nuts, wholegrain breads, fortified breakfast cereals, and liver (avoid during pregnancy).
Riboflavin (Vitamin B2)
Riboflavin supports healthy skin, eyes, and nervous system, and aids in energy release from food.
Good sources: Milk, eggs, fortified breakfast cereals, mushrooms, and plain yogurt. (Store these foods away from direct sunlight, as riboflavin is sensitive to UV light).
Niacin (Vitamin B3)
Niacin helps release energy from food and maintains healthy skin and nervous system. It comes in two forms: nicotinic acid and nicotinamide.
Good sources: Meat, fish, wheat flour, and eggs.
Pantothenic Acid
Pantothenic acid assists in releasing energy from food and other essential functions.
Good sources: Chicken, beef, liver and kidneys (avoid liver during pregnancy), eggs, mushrooms, avocados, and fortified breakfast cereals.
Vitamin B6
Vitamin B6 (pyridoxine) helps your body use and store energy from proteins and carbohydrates, and is crucial for the production of hemoglobin, which carries oxygen in red blood cells.
Good sources: Pork, poultry (e.g., chicken or turkey), fish, peanuts, soybeans, wheatgerm, oats, bananas, milk, and fortified breakfast cereals.
Biotin (Vitamin B7)
Biotin helps the body produce fatty acids, though it’s needed in small amounts. Gut bacteria can also produce biotin, making dietary intake not always strictly necessary.
Good sources: Found in various foods, typically in small quantities.
Folate and Folic Acid
Folate, or vitamin B9, is vital for forming healthy red blood cells and reducing the risk of birth defects like spina bifida in unborn babies. A deficiency can lead to folate deficiency anemia.
Good sources: Broccoli, Brussels sprouts, leafy green vegetables (e.g., cabbage, kale, spinach), peas, chickpeas and kidney beans, liver (avoid during pregnancy), and fortified breakfast cereals.
Vitamin B12
Vitamin B12 is essential for producing red blood cells and maintaining the nervous system, as well as releasing energy from food and working with folate in the body. A deficiency can lead to vitamin B12 deficiency anemia.
Good sources: Meat, fish, milk, cheese, eggs, and fortified breakfast cereals.
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