Vitamins are an essential ingredient in your quest to get that perfect glowing skin and many more health benefits. Vitamins occur naturally in food. These are needed in very small amounts for various bodily functions such as energy production and making red blood cells.
Vitamin B is a group of water soluble vitamins which play an important role in cell metabolism. B vitamins were earlier thought to be just a single vitamin. Later research found that these are chemically distinct vitamins that co-exist in the same foods.
Essential Function of B Vitamins:
All B vitamins help the body to convert carbohydrates into fuel (glucose) which is required to produce energy. Vitamin B is needed for healthy hair, skin, eyes and liver. It also helps the nervous system to work properly and is needed for proper functioning of the brain.
Vitamin B is a compilation of 8 different vitamins. These are collectively known as Vitamin B complex. The eight vitamins that make up the Vitamin B complex are:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine and pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (Folate or folic acid)
- Vitamin B12 (cobalamin)
Different Types of Vitamins With Food Sources:
Below is an explanation of each type of vitamin B and its source:
1. Vitamin B 1 or Thiamine:
- Vitamin B1, also called thiamine is sometimes called an “anti-stress” vitamin.
- It helps to strengthen the immune system and improves the body’s ability to withstand stressful conditions.
- It is named B1 because it was the first Vitamin to be discovered.
- Thiamine is found in both plant and animal sources and plays a crucial role in certain metabolic reactions.
- Deficiency in Vitamin B1 can lead to several health conditions like Beriberi, Cataracts, Alzheimer’s disease, and even heart failure in some cases.
- The recommended dietary allowance for thiamine is 1.2 mg for men and 1 mg for women.
Foods rich in thiamine:
Fish contain a good amount of healthy fats and are a good source of Vitamin B1. 100 grams of Pompano fish serving contains 0.67mg of thiamine. Tuna fish contains the second highest amount of thiamine out of all the fishes with 0.5 mg per 100 grams.
Pistachios make a great snack food and contain a good source of thiamine and other important minerals. 100 grams of pistachios contain 0.87mg of thiamine.
- Sesame butter:
Sesame butter, also known as Tahini is not just a good source of iron and zinc but also contains a good amount of thiamine. 100 grams of sesame butter contains 1.6mg of thiamine.
Black beans, navy beans and pinto beans all have high levels of vitamin B1. They also contain heart healthy proteins which are needed to maintain energy and good health. A small bowl of beans will give majority of the recommended daily amount of Vitamin B1.