The B vitamin family is made up of eight B vitamins. Also, known as Vitamin B complex which are recognized as a group. They all work together in the body as each of the B vitamins contribute to unique and different important functions. Here is a broken-down list of all 8 B Vitamins, why your body truly needs them, and most importantly, where to find them in foods you consume daily!
Thiamin: Also, known as vitamin B1, thiamin is needed to help produce cellular energy from the foods you eat, and supports normal nervous system function. In other terms Vitamin B1 helps convert food into energy. Here are some foods that are rich in vitamin B1, lentils, whole grains and pork, red meats, yeast, nuts, sunflower seeds, peas, milk, cauliflower, spinach and legumes.
Riboflavin: Also known as vitamin B3, riboflavin supports cellular energy production. In other terms Riboflavin helps you have healthy glowing skin, who doesn’t want that? Here are some foods that are rich in riboflavin, fortified cereals, milk, eggs, salmon, beef, spinach and broccoli.
Niacin: Niacin is also known as vitamin B3, and supports cellular energy production. Niacin, in the form of nicotinic acid, helps support cardiovascular health. Healthy nerves and a healthy heart are essential to feeling good. Food to eat, beef, poultry and fish as well as whole wheat bread, peanuts and lentils.
Pantothenic Acid: Pantothenic acid, also known as vitamin B5, is widely available in plant and animal food sources and helps support cellular energy production in the body. Here’s some food to help you contain you’re Vitamin B5, organ meats (liver, kidney), egg yolk, whole grains, avocados, cashew nuts, peanuts, lentils, soybeans, brown rice, broccoli, and milk.
Vitamin B6: Involved in over 100 cellular reactions throughout the body, vitamin B6 is instrumental in keeping various bodily functions operating at their best. Vitamin B6, also known as pyridoxine, is needed to metabolize amino acids and glycogen (the body’s storage of glucose), and is also necessary for normal nervous system function and red blood cell formation. It’s very easy to consume your Vitamin b6 for its in most of the normal food we consume everyday like, meat, poultry, eggs, bananas, fish, fortified cereal grains and cooked spinach.
Biotin: Biotin, or vitamin B7 is commonly found in foods such as, strawberries, organ meat, cheese and soybeans. Biotin has been show to support healthy hair, skin and nails. We all could use more biotin for long full hair! Biotin also supports carbohydrate, protein and fat metabolism.
Folic Acid: Also known as vitamin B9, folic acid is most commonly known for its role in fetal health and development as it plays a critical role in the proper development of the baby’s nervous system. This important developmental process occurs during the initial weeks of pregnancy, and so adequate folic acid intake is especially important for all women of child-bearing age. Adequate folic acid in healthful diets may reduce a woman’s risk of having a child with a neural tube defect. Fortified foods such as breads and cereals are good dietary sources of folic acid. Other good sources are dark green leafy vegetables such as asparagus and spinach as well as brewer’s yeast, liver, fortified orange juice, beets, dates and avocados.
Vitamin B12: Vitamin B12 or cobalamin, plays a critical role in the pathways of the body that produce cellular energy. It is also needed for DNA synthesis, proper red blood cell formation and for normal nervous system function. Individuals who follow vegan or vegetarian diets may benefit from a B12 supplement since B12 is predominantly found in foods of animal origin such as chicken, beef, fish, milk and eggs.