VITAMIN B
B vitamins are water soluble, meaning they are not stored in the body and should be
taken in the diet on a daily basis. There are 8 forms of vitamin B, namely, vitamin B1
(Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid) B6 (Pyridoxine), Folic
Acid, B12 (Cobalamin) and Biotin.
The detail below of each form of vitamin B shows how important it is in our daily diet
and how our health can be impacted if there is a daily deficiency.
Thiamine (vitamin B1):
Thiamine is also known as vitamin B1. It has several important functions, including:
working with other B-group vitamins to help break down and release energy
from food
keeping nerves and muscle tissue healthy
Good sources of thiamine
Thiamine is found in most types of food. Good sources include:
brewer’s yeast
vegetables
nuts and seeds
peas
fresh and dried fruit
eggs
wholegrain products
some fortified breakfast cereals
Riboflavin (vitamin B2):
Riboflavin is also known as vitamin B2. Its functions include:
keeping skin, eyes and the nervous system healthy
producing steroids and red blood cells
Good sources of riboflavin
Good sources of riboflavin include:
brewer’s yeast
liver, calf’s
almonds
rice
mushrooms
kale
broccoli
Niacin (vitamin B3):
Niacin is also known as vitamin B3. It has several important functions, including:
helping produce energy from the foods we eat
helping keep the nervous and digestive systems healthy
Good sources of niacin
Good sources of niacin include:
brewer’s yeast
rice bran
wholewheat flour
peanuts
eggs
sunflower and sesame seeds
Pantothenic acid (vitamin B5):
Pantothenic acid has several functions, such as helping release energy from the
food we eat.
Good sources of pantothenic acid
Pantothenic acid is found in virtually all meat and vegetable foods. Good sources
include:
brewer’s yeast
peanuts
mushrooms
porridge
tomatoes
liver, calf’s
avocado
broccoli
wholegrains, such as brown rice and wholemeal bread
Pyridoxine (Vitamin B6):
Vitamin B6 is also known as pyridoxine. It has several important functions, including:
allowing the body to use and store energy from protein and carbohydrates in
food
helping form haemoglobin, the substance that carries oxygen around the body
Good sources of vitamin B6
Vitamin B6 is found in a wide variety of foods such as:
brewer’s yeast
sunflower seeds
walnuts
hazelnuts
buckwheat flour
whole cereals, such as oatmeal, wheat germ and rice
eggs
vegetables
soya beans
peanuts
brown rice
potatoes
Vitamin B12:
Vitamin B12 has several important functions and is involved in:
making red blood cells and keeping the nervous system healthy
releasing energy from the food we eat
processing folic acid
A lack of vitamin B12 could lead to vitamin b12 anaemia.
Good sources of vitamin B12
These include:
meat
liver
salmon
cod
cheese
eggs
yeast extract
Folic acid:
Folic acid, known as folate in its natural form, is one of the B-group vitamins.
Folate has several important functions:
works together with vitamin B12 to form healthy red blood cells
helps reduce the risk of central nervous system defects such as spina bifida in
unborn babies
A lack of folate could lead to folate deficiency anaemia.
Good sources of folate
Folate is found in small amounts in many foods. Good sources include:
brewer’s yeast
broccoli
brussel sprouts
asparagus
peas
beans and pulses
brown rice
kale and spinach
Biotin:
Biotin is a B vitamin that functions in the manufacture and utilization of fats and
amino acids. Biotin is vitally important for metabolism. It is manufactured in the
intestines by intestinal bacteria so gut bacteria is essential for the production of
Biotin.
Good sources of biotin
Biotin can be found in:
brewer’s yeast
organ meats
soybeans
peanuts
oatmeal
walnuts
peanut butter
Brewer’s yeast:
It is the one food source that contains the highest value of most sources of vitamin B.
It can be incorporated into the diet in the following ways:
Add to porridge
Add to smoothies
Sprinkle into soup or stews
Added to baked goods
Mix a small amount into salad dressings
Add to cottage cheese or yogurt
SAFETY
Brewers yeast contains high purine levels making it unsuitable for people with gout,
kidney disease or arthritis.