Golden Ruler's of Penmai
- Sep 3, 2012
Vitamin B complex
The complex of B vitamins includes the following group of substances:
B1 – thiamine
B2 – riboflavin
B3 – nicotinic acid
B6 – pyridoxine
B12 – cobalamin
folate – folic acid.
The body requires relatively small amounts of vitamins B1, B2 and B3.
Vitamins B6 and B12 help the body to use folic acid and are vital nutrients in a range of activities, such as cell repair, digestion, the production of energy and in the immune system.
Vitamin B12 is also needed for the breakdown of fat and carbohydrate.
Deficiency of either vitamin will result in anemia.
Vitamin B6 is found in most foods, so deficiency is rare.
The best dietary sources of the B vitamins, especially B12, are:
- Animal products (meat, poultry)
- Yeast extracts
Other good sources include:
- Asparagus, broccoli, spinach, bananas, potatoes
- Dried apricots, dates and figs
- Milk, eggs, cheese, yogurt
- Nuts and pulses
- Brown rice, wheat germ, wholegrain cereals.
Dietary sources of vitamin B6 are similar to those for vitamin B12 and also include avocado, herring, salmon, sunflower seeds and walnuts.