Do you want to optimise your energy levels and ensure your central nervous system works at its best? Then you need B vitamins in your diet. B vitamins are water-soluble vitamins which you need as part of your diet daily. Water-soluble vitamins unlike fat-soluble vitamins cannot be stored in your body and any excess is excreted in your urine.
The B vitamins include B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Bioton), B9 (Folic Acid) and B12 (Cobalamin).
Vitamin B1
Thiamine helps your body to create energy from the carbohydrates in your meals. It also helps to keep your nerves working optimally.
Good sources of vitamin B1 include pork, nuts, seeds, yeast, wheatgerm, legumes and wholegrains.
Vitamin B2
Riboflavin helps to make red blood cells and to turn carbohydrates, proteins, and fat into energy that your body can use for fuel.
Good sources of vitamin B2 include kidney, liver, yeast, lean meats, leafy greens, egg white, dairy, and wholegrains.
Vitamin B3
Niacin is needed to make energy from the food you eat as well as keeps your skin youthful and your immune system function optimal.
Good sources of vitamin B3 are mushrooms, nuts, seafood, meats, wholegrains, eggs, and poultry.
Vitamin B5
Pantothenic acid plays a role in creating energy from the food which you eat.
Good sources of vitamin B5 are peanuts, eggs, legumes, kidney, liver, lean meats, dairy, yeast, and peanuts.
Vitamin B6
Pyridoxine makes energy from the macronutrient’s carbohydrate and protein in your foods and beverages. Vitamin B6 assists in making the building blocks of protein called amino acids. Finally, this vitamin helps to make haemoglobin which is the part of your red blood cells which carry iron and oxygen around your body.
Good sources of vitamin B6 are liver, meats, milk, kidneys, eggs, yeast, peanuts and legumes.
Vitamin B7
Biotin is essential in your diet to create energy from fat from the food you eat.
Good sources of vitamin B7 include egg yolk, mushrooms, peanuts, poultry,
Vitamin B9
Folate is needed for your body to make and repair DNA. Folate is also needed to make red blood cells which are needed to transport oxygen around your body.
Good sources of folate include legumes, leafy greens, wholegrains, eggs, citrus fruit, asparagus, nuts, seeds, beef liver, and broccoli.
Cobalamin or Vitamin B12
Vitamin B12 keeps your central nervous system functioning optimally. It also helps your body to make energy from the food which you eat and assists in creating red blood cells. Animal based products like lean meats, dairy, eggs, and seafood, are a great source of vitamin B12.
Take home message: A balanced meal including a lean meat or alternative, a source of wholegrains and a serve or more of fruit and vegetables can make sure your body receives all the B vitamins needed for health.
