Vitamins Of The B Complex: The Foods That Provide Them
A deficiency of vitamin B12 can lead to the onset of anemia. For this reason, it is important to supplement this nutrient within the framework of a vegan diet.
Much is said about the importance of B vitamins for the body. But do you really know what are the nutrients included in this group and what foods provide them?
Today we will tell you what you need to know about it: both the vitamins that make up this group and the foods that contain them.
B vitamins
Vitamins are vitally important micronutrients for the human body, since they have certain specific properties that allow the organs to perform each of their functions correctly.
Although there are many types of vitamins, today we focus on those of the B complex, which help in:
- The proper functioning of cells in the variety of systems and organs of the body.
- Allow the body to produce energy.
- Assimilate the energy provided by carbohydrates, proteins and fats that we eat.
- Transport of essential nutrients.
When we talk about B complex, we mean a set of vitamins that work collectively and include:
- Niacin (B3).
- Thiamine (B1).
- Pyridoxine (B6).
- Riboflavin (B2).
- Folic acid (B9).
- Cobalamin (B12).
- Pantothenic acid (B5).
- Biotin (B7, also known as vitamin H).
How to get B complex vitamins?
The different vitamins that we have mentioned can be found in various foods. This means that, if you maintain a balanced diet, you will be ingesting B-complex vitamins in abundance.
However, there are also vitamin supplements that can help us in times of greater wear and tear. Sometimes doctors recommend them when they detect a failure or to improve organ functions. However, supplementation with these nutrients is not generally recommended, as stated in an article published in the journal Nutrients .
Next, we will talk about each of the B complex vitamins and the products that contain them.
Thiamine or B1
Thiamine is the vitamin that helps regulate appetite, while supporting metabolic functions.
We find this B-complex vitamin in foods like pork, ham, fortified cereals, green leafy vegetables, lentils, green peas, nuts, and wheat germ products.
Riboflavin or B2
Riboflavin helps to keep the skin in a healthy state. The food products that you can get it from are mainly dairy, such as milk, yogurt, and cheese.
However, dairy is not the only source of riboflavin. It is also provided by some vegetable ingredients such as spinach, asparagus and, in general, dark leafy vegetables. You can also find this element when consuming enriched chicken, fish, eggs and cereals.
Niacin or B3
Niacin is a vitamin of the B complex that benefits both the proper functioning of the nervous system and the cardiovascular system. In addition, it helps us feel energetic.
The best sources of niacin are chicken, salmon, and tuna. Legumes, fortified cereals, peanuts, and pasta are also excellent sources of this vitamin.
Pantothenic acid or B5
Pantothenic acid is a vitally important vitamin for the development and function of enzymes.
The richest sources of pantothenic acid are avocado and yogurt, as well as lentils, peas, and other legumes. You can also get small but sufficient amounts of pantothenic acid by eating broccoli, mushrooms, and sweet potatoes.
Pyridoxine or B6
The importance of vitamin B6 stems from the fact that it is involved in the production of red blood cells. Therefore, it favors the good health of the circulatory system. It can also be combined with melatonin, improving rest processes, as stated in a study published in 2019.
The best sources of this vitamin are poultry and shellfish. We can also obtain it from green leafy vegetables, bananas, potatoes and fortified cereals.
Biotin or B7
Biotin is recognized for its benefits on the skin and especially for hair health. This vitamin helps us keep our skin and hair well cared for and healthy. It also participates by helping enzymes to obtain energy from nutrients in the diet.
Mainly, it is found in the yolk of eggs and in the liver. It is also contained in pork, salmon and avocado. Similarly, other food products provide small amounts of biotin. This is the case with the vast majority of vegetables and fruits, as well as cheeses and grains.
Folic acid or B9
The well-known folic acid is important for the health of red blood cells, as well as for improving the functions of the nervous system. In addition, it participates in embryonic maturation, which is why it is highly indicated in pregnant women.
This vitamin is mainly found in green leafy vegetables. We can also consume folic acid by eating products such as fortified pasta and rice.
B12 vitamin
Like vitamin B6, B12 helps build red blood cells. It also allows to improve the functioning of the nervous system and embryonic maturation.
This vitamin is found exclusively in foods of animal origin, such as beef and pork, chicken, turkey, fish, and shellfish. However, many non-animal products are fortified with this vitamin. Fortified cereals, as well as products that contain soy, have some amounts of vitamin B12.
However, people who follow a vegan diet are those who present a greater risk, with a lower proportion of vitamin B12 in the diet. In this case, it would be important to supplement with nutritional supplements of this vitamin. In this way the appearance of anemia is prevented.
Group B vitamins are essential
As you may have realized with the information we have given you, several foods contain various B complex vitamins. You will also notice that there is a wide range of products in which to find the necessary vitamins.
Therefore, the recommendation is that you maintain a balanced diet to obtain all the B vitamins that the body requires, as well as having a wide variety of other essential vitamins and minerals for the body.
