The best foods rich in B vitamins

At the beginning of the 20th century, it began to be recognised that food contains essential nutrients other than proteins, fats, carbohydrates and minerals. A key figure of this period was Kazimierz Funk, a Polish biochemist who, in 1912, introduced the concept of vitamins, starting with B1, or thiamine. Over time, it was demonstrated that vitamin B is not a single compound, but a whole group of nutrients with different functions in the body. Because there are so many of them and they are often discussed together, it is easy to underestimate their importance in the daily diet.

1. The importance of B vitamins
2. Foods rich in B vitamins

The importance of B vitamins

B vitamins are a group of water-soluble compounds that are essential for the proper functioning of many daily processes in the body. Although they are usually discussed together, each has its own specific role and is involved in slightly different metabolic processes.

Thiamine, or vitamin B1, contributes to the maintenance of normal energy metabolism and supports the proper functioning of the nervous system and the heart.

Riboflavin, or vitamin B2, helps maintain normal energy metabolism and iron metabolism, supports the protection of cells against oxidative stress, and helps maintain the normal condition of the skin, mucous membranes, eyesight and red blood cells.

Niacin, or vitamin B3, supports normal energy metabolism, helps reduce feelings of tiredness and fatigue, supports the functioning of the nervous system, and helps maintain the normal condition of the skin and mucous membranes.

Pantothenic acid, or vitamin B5, supports normal energy metabolism, the synthesis and metabolism of steroid hormones (e.g. sex hormones), vitamin D and certain neurotransmitters, and also helps maintain normal mental performance and reduce feelings of tiredness and fatigue.

Vitamin B6 supports normal energy metabolism, as well as the metabolism of proteins, glycogen (carbohydrate stores, including those in the muscles) and homocysteine (a potentially harmful substance). It helps the nervous and immune systems to function properly and plays a role in regulating hormonal activity.

Biotin, or vitamin B7, supports normal energy metabolism and the metabolism of macronutrients, helps the nervous system function properly, and helps maintain healthy skin, hair and mucous membranes.

Folate, or vitamin B9, supports normal blood formation and normal psychological function, and plays a role in the process of cell division.

Cobalamin, or vitamin B12, supports normal energy metabolism, the functioning of the nervous and immune systems, and normal red blood cell production, and helps reduce feelings of tiredness and fatigue.

RDA (Recommended Daily Allowance) for B vitamins

Foods rich in B vitamins

In the case of thiamine, wholegrain cereal products, wholemeal bread, groats, pulses, pork and nuts are particularly important. Riboflavin is mainly found in milk, yoghurt, cheese, eggs, meat and some cereal products. Niacin is found in greater quantities in poultry, beef, fish, peanuts and cereal products. Pantothenic acid is present in many foods, but higher amounts can be found in offal, eggs, meat, dairy products, mushrooms and whole grains, amongst others.

"Physical activity is the main factor determining our body’s energy requirements and the need to supply specific macronutrients. In addition, the demand for vitamins also increases significantly." Tomasz Maciołek – Physiotherapist

Vitamin B6 is found in meat, fish, potatoes, bananas, pulses and nuts. Biotin is found in eggs, offal, nuts, seeds and certain cereal products. Folates are particularly abundant in green leafy vegetables, pulses, beetroot, broccoli, citrus fruits and fortified cereal products. Vitamin B12 is distinctive in that its natural sources are primarily meat, fish, seafood, milk, cheese and eggs. In this respect, offal, particularly liver, is of particular value, as it provides large amounts of several B vitamins at the same time.

Sources:

• Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022;26(2):89-97. doi:10.7812/TPP/21.204
• Ali MA, Hafez HA, Kamel MA, Ghamry HI, Shukry M, Farag MA. Dietary Vitamin B Complex: Orchestration in Human Nutrition throughout Life with Sex Differences. Nutrients. 2022;14(19):3940. Published 2022 Sep 22. doi:10.3390/nu14193940