The B vitamins are a group of essential nutrients meaning the body can’t make them, so we need to get them from the food we eat. They play a critical role in the overall health and function of the human body. There are eight B vitamins in total, B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5, B6, B7 (Biotin), B9 (folic acid) and B12.
One of the most important functions of the B vitamins is to help the body create energy from the food we eat. They are involved in breaking down carbohydrates, fats and proteins to help the release of energy from these nutrients. Making them very important to ensure we get the energy we need to get through our day and to help keep our energy levels up when exercising.
Another important role of the B vitamins is to support healthy skin, hair and eyes. For example, vitamin B2 (Riboflavin) is known to help support the health of the skin, while biotin (Vitamin B7) is important for healthy hair and nails.
The B vitamins are also crucial for supporting a healthy nervous system. For example, vitamin B1 (thiamine) is important for the function of the heart, muscles and nervous system, while vitamin B6 is involved in the production of hormones that regulate mood. Vitamin B12 is also important for supporting a healthy nervous system and is involved in producing red blood cells.
In addition to the above, the B vitamins are also important for healthy cell growth and function. Vitamin B9 (folate) for example, is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine.
So, where can you find these important vitamins in your diet? Fortunately, the B vitamins are found in a variety of food, making it easy to get enough of these nutrients in a balanced diet. Here are the foods B vitamins can be found in:
- Vitamin B1 (Thiamin): Pork, whole grains, fortified cereals, beans, and nuts.
- Vitamin B2 (Riboflavin): Dairy products, almonds, mushrooms, and leafy greens.
- Vitamin B3 (Niacin): Meat, poultry, fish, and fortified grains such as breads and cereals.
- Vitamin B5 (Pantothenic Acid): Meat, poultry, dairy products, eggs, and whole grains.
- Vitamin B6 (Pyridoxine): Poultry, fish, potatoes, and bananas.
- Vitamin B7 (Biotin): Egg yolks, dairy products, almonds, and avocados.
- Vitamin B9 (Folic Acid): Leafy green vegetables, beans, lentils, and fortified grains.
- Vitamin B12 (Cobalamin): Meat, poultry, fish, and dairy products, as well as fortified plant-based milks and breakfast cereals for those following a vegan diet.
It is important to eat a balanced diet that includes a variety of foods to ensure that you are getting enough of all the B vitamins. Some B vitamins, such as vitamin B12, can be difficult to obtain from plant-based diets, so it is important for vegans to take a vitamin B12 supplement or eat fortified foods.
Try this teriyaki pork meatball recipe packed full of Vitamin B1, B2, B3, B5, B9 and B12. You could also try switching the egg noodles for a wholegrain noodle and adding an egg to the side to get even more B vitamins into the one dish!
TRY THIS WEEK’S RECIPE: Teriyaki Pork Meatballs with Noodles
Written by Andrea York (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia)
Comments are closed.