The Buzz About the B’s

The B-complex vitamins are actually a group of eight vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin. The B vitamins work together to boost metabolism, enhance the immune system and nervous system, keep the skin and muscles healthy, encourage cell growth and division, and other benefits to your body.

B1, known as thiamine, serves as a catalyst in carbohydrate metabolism and helps synthesize nerve-regulating substances. Rich food sources high in thiamine include liver, heart, and kidney meats, eggs, leafy green vegetables, nuts, legumes, berries, wheat germs, and enriched cereals.

B2, or riboflavin, helps metabolize fats, carbohydrates, and respiratory proteins. Riboflavins are abundant in mushrooms, milk, meat, liver, dark green vegetables, and enriched cereals, pasta, and bread.

B3, also known as niacin, helps release energy from nutrients. Food sources rich in niacin are chicken, salmon, tuna, liver, nuts, dried peas, enriched cereals, and dried beans.

B5, or Pantothenic acid, has a role in the metabolism of fats, carbohydrates, and proteins. It is most abundant in eggs, whole grain cereals, legumes, and meat, although it is found in some quantity in nearly every food.

Vitamin B6 helps the brain function at its peak and the body convert protein to usable energy. It is also needed for the production of red blood cells and antibodies. Meats, whole grain products, bananas, green leafy vegetables, pecans, green beans, avocadoes, eggs, and milk are excellent sources of B-6.

B7, also known as Biotin or vitamin H, helps form fatty acids and assists in the release of energy from carbohydrates. Good dietary sources of biotin include organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts, and brewer's yeast.

B9, or folic acid, enables the body to form hemoglobin. Good food sources include leafy green vegetables, nuts, whole grains, legumes, and organ meets.

Vitamin B-12 works with folic acid to produce healthy red blood cells. It also plays key roles in maintaining health of the nervous system, absorption of foods, protein synthesis, carbohydrate and fat metabolism, and normal digestion. B12 can only be found in animal sources such as eggs, milk, fish, meat, and liver.

Remember to check with your doctor before beginning any vitamin regimen.