- Marsha Mcculloch, MS, RD
- Salmon. This all-around nutritious fish is high in several B vitamins. A 3.5-ounce (100-gram) cooked serving of salmon contains (3): Thiamine (B1): 18% of the RDI.
- Leafy Greens. Several leafy greens stand out for their folate (B9) content. These are among the highest vegetable sources of folate (5, 6, 7, 8, 9): Spinach, raw: 41% of the RDI in 3 cups (85 grams)
- Liver and Other Organ Meats. Though not especially popular, organ meats — especially liver — are packed with B vitamins. This is true whether they’re from beef, pork, lamb or chicken (12, 13, 14, 15).
- Eggs. One large egg contains 33% of the RDI for biotin distributed between the yolk and white. In fact, eggs are one of the top sources of biotin — only liver contains more (16, 17).
May 28, 2019 · Most multivitamin supplements contain some of each B vitamin, and many provide 100% or more of a person’s daily needs for each vitamin. People can buy B vitamins as individual supplements if ...
Apr 02, 2019 · Some foods contain several B vitamins, and a person needs a varied diet to consume all eight. People can get all the B vitamins that they need from omnivorous, vegetarian, or vegan diets.
- Reap the Health Benefits of B Vitamins. Good nutrition is tied to good health, as well as to the prevention and treatment of many conditions. Getting the recommended amounts of vitamins each day is an important part of the nutrition equation, and B vitamins are essential for preventive care.
- B Vitamins Are Tied to Lower Stroke Risk. In addition to their role in metabolism and in maintaining healthy skin and hair, B vitamins have been linked to a lower incidence of stroke, a condition in which a blood clot blocks blood flow to the brain, or a blood vessel bursts in the brain.
- Vitamin B1 Is Important for Preventing Beriberi. The recommended daily intake of vitamin B1, also called thiamine, is 1.1 milligram (mg) for women over age 18, up to 1.4 mg for those who are pregnant, and 1.5 mg for those who are breast-feeding.
- Riboflavin (Vitamin B2) Boosts the Immune System. A diet rich in vitamin B2, also known as riboflavin, is needed to avoid riboflavin deficiency. Recommended daily allowances of B2 are 1.3 mg a day for men and 1.1 mg a day for women.
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Mar 29, 2019 · B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell ...
Although most B vitamins are eliminated in the urine, if taken in excess some can present problems. For example, high doses of niacin (vitamin B3) – more than 2-3 grams per day – is sometimes used to help lower cholesterol, yet can cause nausea, jaundice, and elevated liver enzymes.
Jun 17, 2019 · Water-soluble vitamins like pyridoxine can make a good impact on your health. Vitamin B6 helps maintain nerve health, skin health, and the health of your red blood cells. Maybe that’s because vitamin B6 is one of the most relied on molecules in the cells of all living things.
- Dr. Jerry Gordon
- Thiamine (B1) The B vitamin thiamine is essential for the metabolism of carbohydrates into the simple sugar glucose. The chemical process involves the combination of thiamine with pyruvic acid to form a coenzyme, a substance that, when combined with other substances, forms an enzyme.
- Riboflavin (B2) Riboflavin is important in the breakdown of carbohydrates, fats and proteins, and, like thiamine, it acts as a coenzyme in the process.
- Niacin (B3) Niacin, also known as nicotinic acid and nicotinamide, is needed for the metabolism of food, the maintenance of healthy skin, nerves and the gastrointestinal tract.
- Pyridoxine (B6) Pyridoxine, also known as pyridoxal phosphate and pyridoxamine, is needed (like some of the other B vitamins) for the breakdown of carbohydrates, proteins and fats.
- Vitamin B1. Also known as thiamin, vitamin B1 helps convert food into energy, plays a role in muscle contraction, and supports normal nervous system function.
- Vitamin B2. Also known as riboflavin, vitamin B2 helps your body break down and use the carbohydrates, fats, and proteins in your diet. It is important for body growth and red blood cell production.
- Vitamin B3. Also known as niacin or niacinamide, vitamin B3 helps the digestive system, skin, and nerves to function. In addition, it supports cellular energy production and boosts HDL cholesterol (the good cholesterol).
- Vitamin B5. Also known as pantothenic acid, vitamin B5 is needed for our bodies to break down fats and carbohydrates for energy. In addition, is necessary for our bodies to produce hormones, as well as being needed for growth.