Vitamin B is a water-soluble vitamin that is important for various bodily processes. They are found in many unprocessed foods and can also be taken as a dietary supplement.
Your body needs the right amount of vitamins and nutrients every day to stay healthy and function well. Of the 13 vitamins your body needs, 8 are V vitamins.
They are:
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folate/Folic Acid (B9)
- Cyanocobalamin (B12)
Many of the benefits of B vitamins come from their ability to help convert energy-efficient nutrients – such as carbohydrates – into fuel. Without these, your body will not have enough energy.
Why your need B vitamins
B vitamin group plays a special role in your body. First, B vitamins help enzymes (which break down what you eat and what you drink) which include:
- Releases energy from proteins, carbohydrates, and fats
- Amino acids are being broken down
- Oxygen and energy running around your body
B vitamins also help your cells grow and improve quality. Some B vitamins help the body produce hemoglobin which is important for red blood cells. Hemoglobin gives the blood its red color and helps transport oxygen throughout your body.
Health Benefits of B Vitamins
Immune function
Vitamin B6 or pyridoxine supports biochemical reactions in your immune system. Taking this B vitamin as a supplement has been shown to increase immunity in critically ill people.
Brain health
Data from the study suggests that the more B vitamins you have in your blood, the better your performance with memory, problem-solving, and word and sentence formation tests.
Disease prevention
Vitamins B6 and B12 play a role in reducing heart disease and some types of cancer. However, there are studies to suggest that long-term use of these two B vitamins may increase the risk of lung cancer in men.
Foods With Vitamin B
Although B vitamins are found naturally in many foods, they are easily destroyed by alcohol and cooking. Food processors remove their B-vitamin content from foods, especially white flour, white bread, and white rice.
Your body can’t store all the B vitamins, so you must take them consistently through your diet. Here are five foods that are high in B vitamins:
Whole grains
Since food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process.
Grains rich in B vitamins include:
- Brown rice
- Barley
- Millet
Eggs
Eggs are a special source of B vitamins, especially pantothenic acid (B5) and cyanocobalamin (B12).
Two large eggs provide 46% of your daily value of vitamin B12 and 39% of your daily value of vitamin B2.
Legumes
Legumes are a food group that includes beans, lentils, and garbanzo beans. In addition to being a rich source of B vitamins, lemons also help lower your blood sugar and cholesterol.
Citrus fruits
Citrus fruits – such as oranges, clematis, and lemons – try at least six of the eight B vitamins.
These include:
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Folate or “folic acid” (B9)
Avocados
Avocados contain about 20 vitamins and minerals. Just 1 cup (150 grams) of avocados contains 30% of your daily folate requirements and 23% of vitamin B6.
Other health benefits of avocado include:
- Eye protection
- Weight loss
- Mood-boosting
- Heart health
- Bone strength
Fortified Breakfast Cereals
Many types of breakfast cereals are protected with a variety of B vitamins, including thiamine (vitamin B1), riboflavin (vitamin B2), vitamin B6, folate, and vitamin B12.
Liver
Animal liver is a great source of thiamine (vitamin B1) and folate. The liver can also provide vitamin A, riboflavin, copper, iron, and choline.
Related: Foods With Vitamin K
FAQ
Are Bananas high in B vitamins?
Bananas are high in vitamin B6. One medium-sized banana can provide up to 33% of the Daily Value (DV) of this vitamin.
Is B complex the same as B12?
The difference between Vitamin B12 and B complex is that Vitamin B12 is just one of the eight B vitamins that form the B complex. Together, the set of eight B vitamins that make up the B complex are presented in the optimum balance to provide the recommended daily amount.
Is it better to take B12 or B complex?
If you're lacking B12, consume more of it via supplements or food. If you're lacking vitamin B in general, consider B complex vitamins instead. Overall, both vitamins are essential nutrients. Plus, B complex vitamins contain vitamin B12.
