Vitamin B - B1, B2, B3, B6, B12
Good Sources of Vitamin B
Vitamin group B are all water soluble and linked together chemically. They are either formed from bacteria, fungi, moulds or yeasts. These vitamins are; B1 Thiamine, B2 Riboflavin, B3 Niacin, B6 Pyridoxine and B12. All of these are responsible for providing the body with energy when it converts glucose from carbs. They are vital for good metabolism of fat and protein and also benefit the bodies nervous system.
Vitamin B1 can be found in;
Brewing Yeast, wheat germ, oats, whole wheat, bran, whole brown rice, black molasses, soybeans, sunflower seeds, brazil nuts, barley, pecan nuts, cabbage, peas.
- Vital for good metabolism of sugar and starch to provide energy to the body,
- Maintains a healthy nervous system and helps the heart and muscles function properly,
- Alcohol affects this vitamin from absorbing well.
Vitamin B2 Riboflavin can be found in;
Cheese, milk, green vegetables, whole grains, almonds, buckwheat, quinoa, spinach, cabbage, barley, cereals, asparagus, peaches, raisins, passion fruit.
- Vital for metabolising carbs, fat and protein,
- Repairs skin, hair and nails,
- Helps the body produce a higher amount of energy. Regular exercise will result in using up your bodies supply of this vit so keep topped up.
Vitamin B3 Niacin can be found in;
Fish,chicken, peanut butter, peanuts, bakers yeast, durum wheat, buckwheat, wholewheat spaghetti, potatoes, brown rice, peaches, cous cous, kidney beans, sweetcorn, quinoa, peas.
- Vital for a good healthy nervous system and also helps with the synthesis of sex hormones, blood circulation and reduces choloesterol,
- This vit dilates blood vessels and should be taken in moderation, recommended dosage for adults is 15mg per day.
Vitamin B6 Pyridoxine can be found in;
Whole grains, avocados, wheat germ, brown rice flour, sweet potatoes, chickpeas, prunes, brown rice, sesame seeds, cabbage, durum wheat, chestnuts, watermelon, baked potato, corn, spinach, sweetcorn.
- Vital for the production of red blood cells and antibodies, playing an important part in the immune system,
- Metabolises fats and unsaturated fatty acids. Required to metabolise amino acids and helps produce hydrochloric acid in the stomach lining,
- Helps with ‘PMS’ symptoms!
- Relieves pain from breast tenderness and irritability and weight gain.
Vitamin B12 can be found in;
Liver, kidneys, meat, fish, shellfish, dairy products and eggs
- Vital for digestion, food absorption, fat and carb metabolism and protein synthesis,
- Helps cells function properly such as bone marrow and nerve tissue,
- Helps with the formation of red blood cells.
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