What are B vitamins?
B vitamins are a group of water-soluble vitamins that play an important role in promoting a person’s health. They are also necessary to enhance body functions, including energy production, strengthening brain functions, helping to form red blood cells, and then improving metabolism. Sources of B vitamins B vitamins are found in a variety of foods such as meat, fish, eggs, dairy products, whole grains, legumes, and leafy vegetables. Eating these various foods helps prevent the risk of deficiency of these vitamins in the body, in which case they can be obtained by taking nutritional supplements or fortified foods.
List of foods rich in B vitamins
1. Thiamine (B1) Whole grains such as brown rice, oats and barley. Legumes such as lentils, black beans, and chickpeas. Sunflower seeds. 2. Riboflavin (B2) Dairy products such as milk, yogurt and cheese. Liver and kidneys. eggs. mushrooms. Almonds. 3. Niacin (B3) Poultry, beef and fish. Whole grains like wheat, corn and quinoa. Legumes like peanuts, lentils, and black beans. mushrooms. avocado. 4. Pantothenic Acid (B5) Liver and kidneys. Chicken and turkey. Fish such as salmon and tuna. avocado. sweet potato. 5. Pyridoxine (B6) Poultry such as chicken and turkey. Fish like salmon and tuna. Organ meats such as liver. Whole grains like brown rice and oats. Seeds and nuts, such as sunflower seeds and walnuts. 6. Biotin (B7) egg yolk. Liver and kidneys. Nuts like almonds and walnuts. sweet potato. mushrooms. 7. Folic acid (B9) Green leafy vegetables such as spinach and kale. Legumes such as lentils, black beans, and chickpeas. avocado. fortified cereals 8. Cobalamin (B12) Animal products such as meat, fish and poultry. Dairy products such as milk, cheese and yogurt. eggs. nutritional yeast.
Types of B vitamins
There are eight types of B vitamins, including:
Thiamine :
Thiamine is known as vitamin B1, and it plays an important role in energy metabolism, as it works to break down carbohydrates in foods and convert them into energy, in addition to enhancing nerve function as it contributes to the formation of neurotransmitters in the brain, along with fatty acids and hormones to maintain healthy skin and eyes.
Riboflavin :
Riboflavin or (vitamin B2) is essential for energy production and promoting metabolism, by helping to convert carbohydrates, fats and proteins into energy, in addition to being an antioxidant that protects cells from damage.
Niacin :
Niacin or (vitamin B3) plays an important role in converting foods and nutrients rich in them into energy, in addition to promoting digestive system, digestive system and skin health.
Pantothenic acid :
Pantothenic acid participates in the production of energy and the promotion of metabolism, through its active role in the production of coenzyme A, which is necessary for the breakdown of fats, carbohydrates and proteins. It also supports hormone production and red blood cell formation.
Pyridoxine :
In addition to helping the body to use and store energy from proteins and carbohydrates in food, pyridoxine or (vitamin B6) participates in the formation of neurotransmitters and amino acids that promote the growth of brain functions, in addition to the formation of red blood cells by helping the body to form oxygen-carrying hemoglobin for various organs of the body.
Biotin (B7) :
Biotin or (Vitamin B7) is essential for metabolism, the conversion of fats, carbohydrates, and proteins into energy. It also helps produce fatty acids and promotes healthy hair, skin, and nails.
Folic acid (B9) :
Folic acid or (vitamin B9) is essential for the production of DNA, in addition to its role in promoting cell division and the formation of red and white blood cells. It is also important for pregnant women, as getting adequate levels of it reduces the risk of birth defects in the fetus, such as spina bifida.
Cobalamin (B12) :
Cobalamin is involved in the production of red blood cells, and the production of DNA, amino acids and fatty acids.