Foods High in B Vitamins

B vitamins are water-soluble vitamins that are important for various bodily processes. They are found in many unprocessed foods, and can also be taken as a dietary supplement.

Every day, your body needs to get the right amount of vitamins and nutrients to keep it healthy and working well. Of the 13 vitamins that your body needs, 8 of them are B vitamins. They are:

• Thiamin (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pantothenic acid (B5)
• Pyridoxine (B6)
• Biotin (B7)
• Folate/folic acid (B9)
• Cyanocobalamin (B12)

The many benefits of B vitamins come from their ability to help your body turn energy-yielding nutrients — such as carbohydrates — into fuel. Without them your body would not have enough energy.

Why You Need B Vitamins

The B vitamin group plays a special role in your body. First of all, B vitamins help enzymes (which break down what you eat and drink) with several functions, including:

• Releasing energy from proteins, carbohydrates, and fats
• Breaking down amino acids
• Moving oxygen and energy around your body

B vitamins also help your cells grow and multiply. Some B vitamins also aid the body’s production of hemoglobin, which is important for red blood cells. Hemoglobin gives blood its red color and also helps transport oxygen throughout your body.

Some other health benefits of B vitamins include:

Immune Function

Vitamin B6, or pyridoxine, supports biochemical reactions in your immune system. Taking this B vitamin as a supplement has been proven to increase immune responses in people who are critically ill.

Brain Health

Data from studies suggests that the more B vitamins there are in your blood, the better your performance will be with tests involving memory, problem-solving, and word and sentence formation.

Disease Prevention

Vitamin B6 and B12 appear to play roles in reducing heart disease and some types of cancer. However, there is also research to suggest that long-term use of these two B vitamins might increase lung cancer risk in men.

Foods With B Vitamins

Although B vitamins are naturally found in many foods, they are easily destroyed by alcohol and cooking. Food processing also strips foods of their B vitamin content, especially in white flour, white bread, and white rice.

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