Good nutrition is tied to good health, as well as to the prevention and treatment of many medical conditions. Getting the recommended amounts of vitamins each day is an important part of the nutrition equation.

Vitamin B Complex

Originally considered one vitamin, the B-vitamin group is diverse in its makeup and function. Referred to as vitamin B complex, the eight B vitamins – B₁, B₂, B₃, B₅, B₆, B₇, B₉, B₁₂ – play an important role in keeping our bodies running well. These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day. While many of the following vitamins work collectively, each has its own specific benefits.

The water-soluble B vitamins are not stored within the body and must be replenished every day. Some foods are especially good sources of just one B vitamin, while other foods contain several B vitamins. Luckily, B vitamins are widely distributed throughout the food supply, so if you’re eating a varied, balanced diet that includes foods from all food groups, you’re most likely getting the vitamins you need.

B₁ (Thiamin)

B₁ (thiamin) is important for brain and nerve function as well as energy use throughout the body.

Some of the best sources of thiamin are pork, ham, dark-green leafy vegetables, fortified whole-grain cereals and baked goods, wheat germ, enriched rice, green peas, lentils, and nuts such as almonds and pecans.

B₂ (Riboflavin)

B₂ (riboflavin) is used to help make and transport energy in the body. It also helps with brain function and helps make chemicals that protect the body from free radical damage.

Milk and milk products such as yogurt and cheese are rich in riboflavin. Asparagus, spinach, and other dark-green leafy vegetables, chicken, fish, eggs, and fortified cereals also supply significant amounts of riboflavin to the diet.

B₃ (Niacin)

B₃ (niacin) is an essential part of both using energy and storing energy in the body.

Chicken, turkey, salmon, and other fish, including canned tuna packed in water, are all excellent natural sources of niacin. Fortified cereals, legumes, peanuts, pasta, and whole wheat also supply varying amounts.

B₅ (Pantothenic Acid)

B₅ (pantothenic acid) is often used by the body to break down and build proteins, carbohydrates, and fats.

Yogurt and avocado are both excellent sources of pantothenic acid, but it is also available in a wide variety of foods such as legumes, including lentils and split peas, sweet potatoes, mushrooms, and broccoli.

B₆ (Pyridoxine)

B₆ (pyridoxine) is used to make some of the building blocks of proteins and also helps to break down carbohydrates and fats.

A wide variety of foods contain pyridoxine, including potatoes, bananas, prunes, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, fortified grains, and flour.

B₇ (Biotin)

B₇ (biotin) is important in making the building blocks of proteins and also helps the body store energy.

Liver and egg yolks are the richest dietary sources of biotin. Salmon, pork, and avocado are good sources; most fruits and vegetables contain a little biotin, as do cheeses and grain foods.

B₉ (Folic Acid)

B₉ (folic acid) plays a key role in copying and repairing DNA, which makes it especially important in growth.

Leafy greens, such as spinach and turnip greens, and other fresh fruits and vegetables are all excellent sources of folate. All grain products, such as bread, pasta, and rice, are fortified with folate.

B₁₂ (Cobalamin)

B₁₂ (cobalamin) is important in copying DNA but also plays a role in breaking down fats and proteins. It’s heavily used in the brain and nervous system.

Animal foods are the only natural source of vitamin B₁₂, but many products, including soy products and cereals, are fortified with it. Other good natural sources include shellfish (clams, mussels, and crab), fish, and beef.

Water Soluble

Water-soluble vitamins can be destroyed during food preparation, processing, and storage. However, you can do your best to prevent vitamins from being lost:

• Avoid soaking produce in water.
• Cut produce in larger pieces – less exposed areas mean fewer vitamins are lost.
• Leave the skin on fruits and vegetables when possible, as most of the vitamins and minerals are found just under the skin.
• Avoid overcooking vegetables.
• Steam or use the microwave vs. boiling vegetables in water.
• Keep milk in an opaque container.
• Avoid rinsing grains before cooking.

A balanced diet containing a variety of proteins, whole grains, fruits, and vegetables is usually sufficient to meet the average adult’s daily requirements for vitamins and minerals. The best way to get our B vitamins is naturally, through the foods we eat!

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator

Sources:

• www.eatright.org
• nutrition.org
• usda.gov
• nal.usda.gov