Group B vitamins play a central role in our body by participating in metabolic processes. But as vitamins they are essential for life, although they must be consumed from food, since they cannot be synthesized in the human body. In this group of 8 vitamins, each one fulfils unique functions despite keeping similarities.
If you read the first part of this article, you are already familiar with thiamine, riboflavin, niacin, and pantothenic acid. So it is time to learn about the other four vitamins that make up group B.
Vitamin B6
Vitamin B6 is also known as pyridoxine. It is a coenzyme that participates in the metabolism and synthesis of several neurotransmitters includingserotonin, dopamine, adrenaline and norepinephrine. Therefore, the deficit of this vitamin in the body is related to depression and stress. Another function of pyridoxine is to facilitate the release of glycogen from the liver and muscles, where there is an important energy reservoir.
However, we cannot ignore that this group B vitamin is also involved in the formation of haemoglobin. As well as in the production of antibodies that help fight infections. Therefore, it is important for the normal development of the brain, the health of the nervous system and the immune system.
Vitamin B6 sources
Among the richest food sources of vitamin B6 are organ meats, chickpeas, potatoes, cereals and bananas. But it is also found in fish such as tuna or salmon and poultry. However, vitamin B6 can also be taken as a supplement, usually as an oral capsule, tablet, or liquid.
Vitamin B7
Sometimes also called biotin, vitamin B8 or vitamin H. This is a group B vitamin, necessary not only for the metabolism of fats and amino acids but also for the skin and the circulatory system. In addition, it participates in the production of fatty acids and stimulates the growth of healthy cells. Therefore, it plays an important role in the proper functioning of the cells that produce keratin in nails and hair.
Some symptoms including hair loss, brittle nails and dermatitis are evidence of a biotin deficiency. Although the lack of biotin is rare in humans. Since the abundance of this vitamin allows us to easily obtain the necessary amounts through food.
Sources of vitamin B7
Although there are not many foods rich in biotin, there is a little biotin in many foods. The richest food sources of biotin include: royal jelly, brewer’s yeast, milk, liver, egg yolk, and some cereals such as oats and wheat.
Although we can also obtain biotin from pork, beef, salmon, sunflower seeds and chocolate. And we cannot fail to mention other sources of biotin such as mushrooms, hazelnuts, bananas, cauliflower, grapes, watermelon, potatoes and broccoli.
Vitamin B9
Among the group B vitamins, the famous folic acid or vitamin B9 is perhaps the best known. This vitamin’s main function is the growth and maintenance of tissues, as well as the production of DNA. Therefore, it is linked to the growth and proper functioning of the bone marrow and is one of the most important vitamins in pregnancy. So much so that pregnant women may require up to 5 times more vitamin B9.
Among other functions, folic acid also has antioxidant properties and it is essential for the synthesis of haemoglobin. But it also intervenes jointly with vitamin B12 and vitamin C in the use of proteins. However, unlike other vitamins in this group, vitamin B9 is stored in the liver. What makes it not necessary to ingest it daily.
Deficiencies of this vitamin are related to neural tube defects in new-borns, such as spine bifida. Therefore, folic acid supplementation is recommended for all pregnant women. To thereby reduce the risks of certain birth defects that affect the brain and spinal cord.
Sources of vitamin B9
The main sources of this group B vitamin are green leafy vegetables such as arugula, spinach, endive, lettuce, watercress, chard or cabbage. Other vegetables such as broccoli, Brussels sprouts, asparagus, leek, or artichoke. Legumes such as beans, chickpeas, soybeans, and peas. Fresh fruits like avocado, orange, banana, and melon.
And we cannot forget about nuts, especially chestnut, walnut, hazelnut and almond. And last but not least, whole grains.
Vitamin B12
Vitamin B12 or cobalamin, is necessary for the development and maintenance of the central nervous system and of great importance for growth. In addition, it is an essential vitamin in the formation of red blood cells, bone marrow and the correct functioning of the gastrointestinal tract. Of course without forgetting that its importance for the metabolism of several biomolecules, which includes many carbohydrates, proteins and lipids.
The deficiency of this group B vitamin can cause neuropsychiatric and gastrointestinal disorders. Also, its deficiency can cause inflammation of the stomach, which can lead to pernicious anaemia, a syndrome of malabsorption of vitamin B12. Although, most healthy adults can easily obtain vitamin B12 from food.
Sources of vitamin B12
Vitamin B12 is the only group B vitamin that we cannot obtain naturally from vegetables. Therefore, its sources are mainly of animal origin, which means that vegetarians have to obtain it through supplements. The main sources of vitamin B12 include liver, salmon, seafood, meat, eggs, chicken, and dairy.
As you can see, the group B vitamins can be great allies for our health and well-being. So, the key to staying healthy is eating a balanced and varied diet. Since, it will allow our body to receive all the nutrients it needs to perform at its best every day.
ALFA