Though we think of meat mainly as a good source of protein and minerals, such as iron and zinc, it also supplies some of the B vitamins that are essential for energy metabolism, proper nerve function and other body processes. Different types of meat provide varying amounts of these critical B vitamins.
Thiamin
The body uses thiamin, also known as Vitamin B-1, for energy metabolism. Although thiamin itself does not provide energy, it helps convert the macronutrients--carbohydrates, fats and proteins--into energy. Thiamin also helps maintain the health of the heart and the nervous system. A 3-oz. serving of roast pork tenderloin provides about 0.6 milligrams (mg) of thiamin, or 45 percent of the recommended daily value (DV). A 3-oz. serving of roast leg of lamb supplies about 0.1 mg or 7 percent of the DV. A 3-oz. serving of roast sirloin beef supplies little or no thiamin at all.
Riboflavin
Riboflavin, also known as Vitamin B-2, assists in energy production and antioxidant activity to prevent cell damage from otherwise normal reactions that take place in the body. A 3-oz. serving of roast pork tenderloin or roast leg of lamb provides about 0.3 mg of riboflavin, or 18 percent to 20 percent of the DV, whereas a similar serving of beef sirloin provides less than 6 percent of the DV.
Niacin
Niacin, also known as Vitamin B-3, helps facilitate energy-related reactions in the body as well as communication between cells. A 3-oz. serving of pork tenderloin supplies 6.3 mg of niacin, or 30 percent of the DV. A 3-oz. serving of roast beef sirloin provides about 5.7 mg of niacin, which also rounds out to about 30 percent of the DV. A 3-oz. serving of lamb provides 4.6 mg or about 23 percent of the DV.
Vitamin B-6
Vitamin B-6 is essential for normal function of nerves, hormones and red blood cells, and for the release of stored energy from muscle tissue. A 3-oz. serving of roast pork tenderloin supplies 0.6 mg of Vitamin B-6, which is 27 percent of the DV. A 3-oz. serving of beef or lamb provides 0.3 mg or 21 percent and 18 percent of the DV, respectively.
Vitamin B-12
Vitamin B-12 helps with energy production and the formation of hemoglobin, which carries oxygen within red blood cells. Lamb is higher in Vitamin B-12 than other commonly eaten meats. A 3-oz. serving of roast leg of lamb provides 2.6 micrograms (mcg) or 43 percent of the DV. A 3-oz. serving of roasted beef sirloin supplies 1.5 mcg, which is 24 percent of the DV. A 3-oz. serving of pork tenderloin provides 0.3 mcg of Vitamin B-12, which is only about 6 percent of the DV.
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