Saturday, July 21, 2012

Vitamin B Food Chart

What do B Vitamins do for us?

The eight B vitamins are B1, B2, B3, B5, B6, B7, B9, B12. They help convert our food into fuel, allowing us to stay energized throughout the day. Each one has a job to do.

Vitamin B-1: Thiamine

Thiamine plays a role in the body's absorption and conversion of foods containing carbohydrates, in particular for the heart, muscles and nervous system. 

Vitamin B-2: Riboflavin

Riboflavin assists the body with growth and the development of red blood cells, and in converting energy from carbohydrates. 

Vitamin B-3: Niacin

Niacin helps with digestion, skin and nerves. 

Vitamins B-5 and B-7: Pantothenic Acid and Biotin

Both assist with growth and metabolism. 

Vitamin B-6: Pyridoxine

Pyridoxine contains more than 100 enzymes needed for  protein metabolism. B-6 is  important to the functioning of many body systems, such as  red cell production, the nervous and immune systems, cell growth, oxygenation, neurotransmitters and blood sugar regulation.

Vitamin B-9: Folate

Folate, or folic acid, is a multifunctional B vitamin because it helps the body create needed proteins, red blood cells and DNA. Taken in pregnancy, it helps prevent birth defects.

Vitamin B-12: Cobalamin

Cobalamin helps with metabolism, the production of blood cells and helps maintain healthy nerve function.

Which Foods Contains the B Vitamins?

Food  sources of folate include spinach, parsley, broccoli, beets, turnip and mustard greens, asparagus, romaine lettuce, calf's liver, and lentils.

Food sources of vitamin B6 include tuna, turkey, beef, chicken, salmon, sweet potato, sunflower seeds, banans,  bell peppers, turnip greens, and spinach.

Food sources of B12 include liver, clams, salmon, tuna, herring, crab, snapper, swiss cheese, eggs.

Chart made with these sources:
Foods Rich in B Vitamins: For the Heart and Mind
Top 10 Foods Highest in Vitamin B12 (Cobalamin)
The World's Healthiest Foods B6

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