List of Facts About Vitamin B

Foods High in B Vitamins
Two great sources of vitamin B: chicken liver and green leafy vegetables

Knowing the facts about vitamin B makes it easier to understand the eight essential and distinct vitamins that make up vitamin B, known as vitamin B-complex.

Some Facts About Vitamin B

  • Vitamin B is made up of eight chemically distinct vitamins that once were thought to be one vitamin. It is known as vitamin B-complex.
  • All of the B vitamins are water soluble.
  • B vitamins must be replenished daily as they are not stored in the body.
  • Different B vitamins come from different food sources.
  • Each B vitamin performs a unique and separate function in the body. It was once thought they shared their functions.
  • Each of the vitamins has its own part in healthy brain function, development and mental acuity.
  • The B vitamins are necessary for the formation of serotonin, dopamine and epinephrine, three critical chemicals of the brain.
  • At times all of the B vitamins work together to keep the body functioning in a healthy manner. Working together they are needed for the following:
    • The proper functioning of the body's metabolic system
    • Converting carbohydrates to glucose
    • Promoting cell growth, reproduction and division
    • RNA and DNA synthesis
    • Protecting the body from cardiovascular disease
    • Strengthening the immune system
    • Maintaining and enhancing the function of the nervous system
    • Helping the digestive system to work properly
    • Maintaining healthy muscle tone and skin
    • Reducing the risk of certain types of cancer, especially pancreatic cancer
    • Fighting depression, anxiety and stress
    • Improving memory

Vitamin B1 Facts

  • Vitamin B1 is known as thiamine.
  • The cells in the human body cannot use oxygen to store energy if it does not have vitamin B1.
  • It is essential for the energy metabolism of carbohydrates, alcohols and fats, the functioning of nerve cells, energy production and support of healthy heart functions.
  • It was the first of the B vitamins to be discovered.
  • Foods that are a good source of vitamin B1 include:
    • Organ meats such as liver, heart and kidney
    • Wheat germ
    • Enriched fortified cereal
    • Eggs
    • Berries
    • Nuts
    • Asparagus
    • Mushrooms
    • Dark green leafy vegetables
    • Brussels sprouts
    • Tomatoes
    • Eggplant
    • Legumes
    • Tuna fish
    • Sunflower seeds

Vitamin B2 Facts

  • Vitamin B2 is known as riboflavin.
  • It is needed for converting carbohydrates to energy, red blood cell formation, growth and cell respiration.
  • It is essential in order for the body to use vitamin B6.
  • Foods that are a good source of vitamin B2 include:
    • Milk
    • Meat
    • Mushrooms
    • Liver
    • Dark green leafy vegetables
    • Enriched fortified cereals, breads and pastas

Vitamin B3 Facts

  • Vitamin B3 is known as niacin or nicotinic acid.
  • It is essential for metabolism, growth and tissue oxidation.
  • Vitamin B3 stimulates the central nervous system and brain functions.
  • This vitamin lowers blood sugar in diabetics.
  • It helps to improve joint pain of osteoarthritis and rheumatoid arthritis.
  • Foods that are a good source of vitamin B3 include:
    • Husks of cereals
    • Green vegetables
    • Meat
    • Chicken
    • Salmon
    • Tuna
    • Liver
    • Fish
    • Milk
    • Yeast
    • Dried peas and beans
    • Enriched fortified cereal

Vitamin B5 Facts

Vitamin B5 is known as pantothenic acid.

  • This vitamin is found as coenzyme A (CoA) in every living cell and is necessary to sustain life.
  • It is necessary for the metabolism of carbohydrates, proteins and fats.
  • Vitamin B5 is essential in the production of melatonin.
  • It helps to prevent graying of hair and fights wrinkles.
  • Foods that are a good source of vitamin B5 include:
    • Liver
    • Kidney
    • Yeast
    • Egg yolk
    • Milk
    • California avocado
    • Molasses
    • Wheat bran
    • Sweet potatoes

Vitamin B6 Facts

  • Vitamin B6 is known as pyridoxine.
  • It helps to absorb and metabolize amino acids, fats and carbohydrates, stabilize behavior and mood, produce red blood cells, and help the immune system.
  • Vitamin B6 is necessary for balancing hormonal changes in woman and relieving premenstrual and menstrual pain and discomfort.
  • It protects the body from cancer and heart disease.
  • Foods that are a good source of vitamin B6 include:
    • Wheat germ
    • Whole grains
    • Bananas
    • Avocado
    • Liver
    • Spinach
    • Green beans
    • Liver
    • Kidney
    • Egg yolk
    • Meat
    • Yeast

Vitamin B7 Facts

Vitamin B7 is also known as biotin or vitamin H.

  • It helps with carbon dioxide transfer making it essential for the metabolism of carbohydrates and fats.
  • This vitamin helps to synthesize amino acids and fatty acids.
  • It is necessary for proper cell growth and maintaining steady blood sugar levels.
  • Foods that are a good source of vitamin B6 include:
    • Royal jelly
    • Brewers yeast
    • Egg yolk
    • Liver
    • Milk

Vitamin B9 Facts

  • Vitamin B9 is known as folic acid, vitamin M, or vitamin B-c.
  • This vitamin is necessary for the formation of hemoglobin.
  • It improves focus and alertness.
    • Foods that are a good source of vitamin B9 include:
    • Green leafy vegetables
    • Whole grains
    • Organ meats
    • Nuts
    • Legumes

Vitamin B12 Facts

  • Vitamin B12 is known as cyanocobalamin or cobalamin.
  • This vitamin is necessary for the central nervous system to function properly.
  • It helps in the formation of red blood cells.
  • Vitamin B12 is necessary for proper development and growth in children.
  • It is only found in animal sources including:
    • Meat
    • Liver
    • Kidney
    • Eggs
    • Milk and dairy products

Conclusion

The B vitamins are all essential nutrients to the body needed to maintain optimum health and proper body functioning. The facts about vitamin B remind us of the importance of eating a healthy balanced diet.

List of Facts About Vitamin B