B vitamins are water-soluble vitamins that play a very crucial role in producing the energy required for the body to function properly. There are eight different B vitamins, and these help in the metabolism of the body as well as make molecules that are very important for cells.
These eight vitamins are collectively called the Vitamin B complex.
Despite sharing a common name, all eight B vitamins are chemically different from each other. Unprocessed carbohydrates and meat are some significant sources of vitamin b complex.
In addition, each Vitamin acts as a cofactor or coenzyme in some vital metabolic processes. Some of them also work as precursors for other enzymes.
Rack Your Brains: What do you think is the chemical name of vitamin B? Or does each Vitamin B have its specific scientific name? Ask your teacher to find out.
Types of Vitamin B
As mentioned above, all B vitamins act as cofactors for enzymes and play a vital role in catalysing metabolic processes. These are essential to life and must be consumed through food.
Based on their chemical nature, B vitamins are categorised into eight types.
Thiamine is necessary to make use of the energy derived from metabolising the food we eat. Also, it helps regulate the proper functioning of the nervous system. Vitamin B food sources such as red meat, lentils, broccoli, sunflower seeds, and grains contain Vitamin B1 or thiamine.
It helps produce cellular energy and is found in broccoli, salmon, spinach, milk and eggs.
Niacin aids in the production of cellular energy as well as maintaining cardiovascular health. Vitamin B3 can be consumed by eating meat, fish, poultry, peanuts and lentils.
Pantothenic acid is widely found in plant and animal products such as egg yolk, soya beans, cashew nuts, peanuts, brown rice, broccoli and soy milk. It helps produce cellular energy.
Vitamin B6 plays a huge role in the functioning of the red blood cells and the nervous system. It is essential to maintain the levels of glycogen and amino acids in the body. Some sources of Vitamin B6 are sesame seeds, chicken, avocados and beans.
Pop Quiz 1
1. Which of these are sources of Vitamin B?
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Broccoli
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Cashew nuts
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Soy milk
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All of the above
Biotin helps regulate the metabolism of fats, proteins and carbohydrates. It also helps in the growth of hair, nails and skin. It is found in oranges and soybeans.
Folate plays a critical role in the proper development of the foetal nervous system. Foods such as cereals and bread are rich sources of Vitamin B9.
Cobalamin is essential for the production of RBCs and the proper functioning of the nervous system. Likewise, it also helps to produce cellular energy. Eggs, beef, milk and chicken contain cobalamin.
Figure : Vitamin B Classification
Had fun learning the various types of vitamins? Do you think you can identify them now? Test yourself with the following quiz.
Pop Quiz 2
1. Which of these is a Vitamin B Scientific Name?
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Riboflavin
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Haemoglobin
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Hemocyanin
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Nicotine
Some Sources of Vitamin B
Besides Vitamin B12, our body does not store the rest of the vitamins for an extended period of time, so these have to be replenished regularly through a balanced diet. Here are some foods that are very high in B vitamins.
a. Green Vegetables
Not only do leafy greens contain high amounts of folate or B9, but they are also good sources of iron. So, eating these, especially raw, is necessary for human body. Notably, they are the highest sources of folate.
Figure : Spinach
b. Salmon
Besides containing thiamine, salmon fish also contains high levels of riboflavin, niacin and cobalamin, among others. It is a low-mercury fish and is abundant in useful omega-three fatty acids.
Figure : Baked Salmon
c. Eggs
A single egg contains almost 33% of biotin, which is a staggeringly large amount. Likewise, eggs are also very rich sources of riboflavin, pantothenic acid and folate, second only to liver or organ meat.
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