B vitamins are water-soluble nutrients that support numerous functions in the body, including metabolism, energy, immune system function and healthy growth and development. According to the American Dietetic Association, a healthy, balanced diet can supply appropriate amounts of the the most common B-vitamins, including vitamins B1 or thiamin, B2 or riboflavin, B3 or niacin, B6 or pyridoxine, B12 and folate. For specified guidance, discuss your wellness and dietary goals with a qualified health care professional.
Vitamin B1
Vitamin B1, also called thiamin, plays important roles in disease prevention and treatment. According to the Linus Pauling Institute at Oregon State University, consuming food sources of vitamin B1, such as lentils, peas, long-grain rice, whole grain bread, fortified breakfast cereals, wheat germ, pork, Brazil nuts, pecans, cooked spinach and milk, may help prevent cataracts and treat Alzheimer's disease, heart failure and certain forms of cancer.
Vitamin B2
Vitamin B2, also called riboflavin, is found primarily in whole and enriched grains, dairy products, fish, chicken, eggs and green vegetables, such as asparagus, broccoli and spinach. As with other B-vitamins, vitamin B2 supports healthy metabolism and cell division. You will likely reach your vitamin B2 requirements through a healthy diet, according to MayoClinic.com, though vegetarian and vegan-lifestyles may pose deficits.
Vitamin B3
Vitamin B3, more commonly known as niacin, supports nervous system and digestive system function and helps maintain eyes, hair and skin health. Protein-rich foods, avocado and whole grains provide valuable amounts of niacin, according to the American Dietetic Association. To reap optimum benefits of niacin, consume protein-rich foods such as legumes, peanut butter, chicken, turkey and fish often.
Vitamin B6
Vitamin B6, also called pyridoxine, plays a major role in immune system and nervous system function. According to the Office of Dietary Supplements, one baked potato with skin, one banana and one-half cup of chickpeas each supplies one-third of most adults' daily recommended allowance of vitamin B6. Other healthy foods containing lesser amounts of vitamin B6 include chicken, beef, whole grains, nuts, legumes, pork and fish. Fortified cereals may provide your entire daily allowance of vitamin B6 per serving.
Vitamin B12
Vitamin B12 is a complex nutrient that plays significant roles in brain function, blood production and nervous system function. An estimated 10 to 15 percent of adults older than 60 are deficient in vitamin B12, according to the Linus Pauling Institute. Because vitamin B12 is found primarily in animal-derived foods, strict vegetarian and vegan lifestyles may also lack sufficient amounts of vitamin B12. Optimum food sources of vitamin B12 include clams, mussels, crab, salmon, beef, poultry, eggs, cow's milk and cheese. Numerous fortified cereals and nutritional yeast provide meat and dairy-free sources of vitamin B12.
Folate
While the B vitamin folate is important for all individuals, it plays a particularly important role in the wellness of pregnant women and their infants. The American Dietetic Association recommends a variety of folate-rich foods as an enjoyable way to improve health and wellness during and following pregnancy. Foods rich in folate include spinach, romaine, broccoli, avocado and peanuts. Orange juice, enriched grains and fortified cereals contain rich amounts of folic acid---the synthetic version of folate that provides similar benefits.
Member Comments