What is Vitamin B good for when it comes to taking care of your body and maintaining health? In general, the B Complex vitamin group is responsible for providing nourishment to various functions within the human body.  Each B vitamin has a unique function and performs a unique action within the body. There are some major B vitamins within the vitamin B complex group. Vitamin B1 (thiamine) is important for converting carbohydrates into energy, essential to heart and muscle functions and the nervous system. Vitamin B12 is used for maintaining the health of nerve cells and red blood cells and it is also used in the process of manufacturing DNA.

Protein metabolism is accomplished with vitamin B6. Red blood cells also use B6 in their metabolic processes. Hemoglobin is produced with B6 and it also prevents anemia. Niacin (B3) aids with the digestive system, promotes healthy skin and nerves and helps to regulate the metabolism. Biotin (B7) is essential to the growth of hair and nails, and the breakdown of carbohydrates and proteins. B2 is known as riboflavin.  It promotes red blood cell production, body growth and it also helps to release energy from carbohydrates.

When it comes to preventing diseases and problems with body function, B Complex vitamins have many uses. There are some serious conditions that result from a lack of Vitamin B. They include beriberi which is a disease of the nervous system that occurs when the body doesn’t get enough thiamine. Ariboflavinosis affects the lips, causes high sensitivity to sunlight and hyperemia. When the body lacks Niacin it causes a condition known as pellagra which leads to aggressive behavior, insomnia, weakness and mental confusion. In children, a lack of Biotin can lead to impaired growth, and possible development of neurological disorders. Folic Acid deficiency in pregnant women has been linked to birth defects.

Vitamin B is naturally found in many foods and is highly concentrated in meats such as turkey and liver. Potatoes and beans are also good but natural sources for vitamin B, but they can also be taken in pill form.  These vitamins are also water soluble meaning they are not stored within the body and they must be replaced each day.


What are the Vitamin B foods?  You already know that you need to get all your vitamins and minerals in every day, but when you consider the Vitamin B variants that you need every day — eight of them in total — you may suddenly realize that you may not be getting enough Vitamin B in your food. Yes, you can always take a supplement to try to add this to your diet, but did you know that the easiest and healthiest way to get all the Vitamin B that you need is with Vitamin B foods? It is far easier than you might think to get all the Vitamin B you need, just from choosing the right foods.

 What You Need

Of the 12 Vitamin B variants, your body needs eight of them every day to stay healthy. These include Vitamin B1 or Thiamin, Vitamin B2 or Riboflavin, Vitamin B3 or Niacin, Vitamin B5 or Pantothenic Acid, Vitamin B6 or Pyridoxine, Vitamin B7 or Biotin, Vitamin B9 or Folic Acid, and Vitamin B12 or Cobalamin. This might seem like a lot of different Vitamins to try to include into your regular eating plans but fortunately many foods contain several of these B Vitamins that you need.

Best Vitamin B Foods

Dairy products are an excellent source of nearly all the Vitamin B variants. Dairy products can include eggs (yolks have the highest Vitamin B content), cheese, milk, and yogurt. Other sources of Vitamin B include fresh veggies like spinach, greens, and Swiss chard. Keep in mind that fresh veggies have the highest vitamin content: Cooking causes vitamins to be lost, so fresh is always best when it comes to getting your Vitamin B! These dark green veggies are an especially good source for the Vitamin B9 or Folic Acid that helps keep you healthy. Consider meats and poultry like beef, chicken, turkey, kidney, and even seafood like fish to add some healthy doses of Vitamin B or Niacin to your diet in a delicious way.

You can even get Vitamin B in your snacking: For example, have yogurt, cheese, or nuts as a snack. You may also consider buying fortified flour, cereal, and bread: Food producers are actually required to have at least a minimum amount of Vitamin B9 in their products today, so you will know you’re getting some vitamins while you enjoy that sandwich or breakfast cereal!

For non-vegetarians, eating tuna fish, cottage cheese, eggs and liver can be a good source of vitamin B12.  Take one chicken breast, one hardboiled egg and 1 cup of plain and low fat yoghurt to complete your daily dietary requirements of Vitamin B12.  Other suggestions for non-vegetarians include 3 oz. of cooked salmon (4.9mcg), 1 cup of plain yogurt (1.4 mcg), 3 oz. of broiled top sirloin beef (2.4 mcg), 3 oz. of white tuna (1.0 mcg), 1 cup of milk (.9mcg),  one large egg (.6 mcg), 3 oz. of ham (.6 mcg), half a roast chicken breast (.3 mcg).

For vegetarians, eating fortified breakfast cereals and opting for dietary supplements through injections and oral pills or multivitamin supplements can be very helpful

You can easily add Vitamin B into any diet plan without having to supplement, and the best thing about Vitamin B foods is that they are healthy by nature: There is no need to eat foods that you hate or that you would never consider otherwise. Dairy products, fresh dark green veggies, fish such as salmon, meats like beef, chicken, turkey, and even your breakfast cereal and toast are all great ways to get that Vitamin B into your diet. It doesn’t have to be painful to eat healthfully and to get the Vitamin B you need, just follow the simple tips here to get healthy and feel better at the same time!


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