Vitamin B and all of its B vitamin buddies!

28 Sep 2014


The B vitamin group consists of Vitamin B1, B2, B3, B5, B6 and B12 ,and in a nut shell, Vitamin B group help our bodies function in many different ways. From making sure you can convert carbs into energy, to keeping signals to your brains loud and clear. All B vitamins are water soluble meaning our bodies cannot store them, so it is vital to top up your bodies stores, daily!

It’s a long list, so I have tried to condense it down into bite size (pun intended) chunks, so lets get cracking.

Vitamin B1 The main function of Vitamin B1 is basically to help the body release energy from carbs, fats and alcohol. It also helps keep your nerves firing messages to your brain and with formation of collagen in the skin (more of this then please, anything to stop wrinkles in their tracks!)

Great sources of Vitamin B1 are:

  • Lean Pork
  • Unrefined cereals
  • Nuts, seeds and pulses

 Its rare to see a deficiency in B1 and the only really at risk category are alcoholics, who often manifest the symptoms as a form as dementia.

Problems resulting from a deficiency include:

  • Fatigue
  • Depression
  • Headaches
  • Insomnia
  • Irritability
  • Anorexia

 Adult males roughly need 1.0 milligrams per day and 0.8 milligrams per day for women. It all depends how many calories you consume daily.

 Vitamin B2

Also has the fancy name Riboflavin so look out for that on food labels and its quiet often referred to by that name. It helps the body use and digest carbs and proteins. Another fun fact is that it acts as an antioxidant.

 B2 can be found in most foods of an animal origin;

  • Eggs
  • Milk
  • Fish
  • Meat

 It can also be found in;

  • Wholegrain products and brewers yeast
  • Dark leafy greens

 Deficiencies in B2 can be a bit easier to spot than most, as the most obvious ones manifest themselves on your face, look for;

  • Cracks around the nose and mouth.

 Typical recommended amounts are 1.3 milligrams per day for men and 1.1 milligrams for women.

 Vitamin B3

This vitamin helps with an awful lot within the body including, to help regulate our blood glucose and help to lower cholesterol levels.

Good sources of B3 are;

  • Nuts
  • Chicken
  • Tuna & Halibut
  • Mushrooms

 Deficiencies can cause;

  • Sore patches on the skin and tongue
  • Depression
  • Irritability
  • Fatigue
  • Anxiety

 Men need 16-17mg per day and women need 12-13mg.

Stay tuned for part II…

About Fash Pack Foodie
Registered Nutritionist & blogger. Intolerant to wheat, yeast, oats, eggs, ginger, onions, cows milk & chocolate but definitely not fashion!
Not as scary as it sounds, I have taught myself how to cook my way out of it.
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