Nutrition Vitamin B B complex vitamins are an important part of diet and are required to help avoid many disease conditions.
The B complex group mainly comprises of thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12). These are extremely important for different functions in the body like growth and development and various other bodily functions.
Good nutrition vitamin B is essential for several important functions in the body like –
- Thiamin and riboflavin affects the enzymes which have an influence on the muscles, heart and nerves and also helps the body produce energy from food.
- Niacin besides being important for energy production in the cells also helps to maintain healthy skin, nervous system and digestive system.
- Pantothenic acid has an influence on normal growth and development.
- Pyridoxine maintains the health of red blood cells, nervous system and parts of immune system.
- Biotin helps the body to make hormones and also helps in the breakdown of proteins and carbohydrates.
- Folic acid helps to make and maintain the structural component – DNA in the cells and also plays a role in the production of red blood cells.
- Cobalamin is not only important for normal growth and development but also plays a part in the production of blood cells, functions of nervous system and how body uses carbohydrates and folic acid.
B1 is found in whole grains and cereals, potatoes, kidney beans, seafood, pork and liver.
B2 is found in whole grains and cereals, breads, dairy products, green leafy vegetables and liver. B3 is found in lean red meat, fish, chicken, liver, whole grains, dried beans and nuts. B5 is common and found in almost all foods. B6 is found in fish, chicken, pork, liver, potatoes, wheat germ, bananas and dried beans. Besides being produced by intestinal bacteria B7 is also present in egg yolks, liver, peanuts, banana, mushrooms, grapefruit and watermelon. B9 is found in green vegetables, citrus fruits, mushrooms, liver, peas, whole bread, dried beans and nuts. Meat, poultry, eggs, shell fish and dairy products contain B12.
A balanced diet including whole grains and cereals and its products, dairy products, liver, kidney, meat, and fresh fruits and vegetables is sufficient to provide all the B vitamins the body needs. Although only a small amount is needed by the body, diets of many individuals may lack enough cereals, fruits and vegetables.
In order to prevent a deficiency especially after the age of 50 it is recommended to eat foods rich in this vitamin or take B vitamin supplements. However before starting any supplements it is advisable to consult a specialist to derive your needs and correct recommendations accordingly. |
