Group B vitamins, also known as B-complex vitamins, are a group of water-soluble vitamins that play essential roles in various metabolic processes in the body. Here’s a brief description of each B vitamin:

 

  1. B1 (Thiamine):

– Thiamine is involved in energy metabolism, particularly in the breakdown of carbohydrates. It also plays a role in nerve function and the synthesis of neurotransmitters.

– Food sources include whole grains, nuts, seeds, pork, and legumes.

 

  1. B2 (Riboflavin):

– Riboflavin is important for energy production, as it participates in the metabolism of fats, proteins, and carbohydrates. It also acts as an antioxidant.

– Food sources include dairy products, meat, eggs, green leafy vegetables, and fortified cereals.

 

  1. B3 (Niacin):

– Niacin is essential for energy metabolism, DNA repair, and cell signaling. It also helps lower cholesterol levels and supports skin health.

– Food sources include meat, poultry, fish, nuts, seeds, and whole grains.

 

  1. B5 (Pantothenic Acid):

– Pantothenic acid is a component of coenzyme A, which is involved in numerous metabolic pathways, including the synthesis of fatty acids and the production of energy from carbohydrates, fats, and proteins.

– Food sources include meat, poultry, fish, whole grains, avocados, and legumes.

 

  1. B6 (Pyridoxine):

– Pyridoxine is involved in amino acid metabolism, neurotransmitter synthesis, and the production of hemoglobin. It also plays a role in immune function and hormone regulation.

– Food sources include meat, fish, poultry, potatoes, bananas, and fortified cereals.

 

  1. B7 (Biotin):

– Biotin is essential for the metabolism of carbohydrates, fats, and proteins. It also plays a role in maintaining healthy hair, skin, and nails.

– Food sources include egg yolks, liver, nuts, seeds, avocado, and sweet potatoes.

 

  1. B9 (Folate or Folic Acid):

– Folate is important for DNA synthesis, cell division, and the production of red blood cells. It is particularly important during pregnancy for fetal development.

– Food sources include leafy green vegetables, legumes, citrus fruits, fortified cereals, and liver.

 

  1. B12 (Cobalamin):

– Vitamin B12 is essential for DNA synthesis, red blood cell formation, and neurological function. It is also involved in energy metabolism.

– Food sources include meat, fish, poultry, dairy products, eggs, and fortified cereals.

 

These B vitamins work together synergistically to support various physiological functions in the body, particularly those related to energy metabolism, nervous system health, and cell growth and repair. A balanced diet rich in a variety of foods is key to obtaining adequate amounts of B-complex vitamins.