Vitamin B Complex in Foods

Vitamin B complex is a compound containing several or all of a group of vitamins and nutrients that the body needs in very small amounts to function and stay healthy. The B vitamins in the vitamin B complex include thiamine, riboflavin, niacin (nicotinic acid), niacinamide (nicotinamide), the vitamin B6 group (including pyridoxine, pyridoxal, pyridoxamine), biotin, pantothenic acid, folic acid, and vitamin B12. Aminobenzoic acid, inositol, and choline are sometimes included as part of the vitamin B complex.

The vitamin B complex is water-soluble (can dissolve in water), vitamins only found in components of the body that store water. This means that there is no long-term storage of these vitamins in the body and they need to be provided in the diet daily, therefore they are essential vitamins. Vitamin B unlocks the essential fuels, carbohydrates, fats and proteins, into conversion for muscular energy in the body.

Vitamin B nutrients are essential in the energy metabolization process. When an individual exercises, the B vitamins in muscle cells are used to convert the body’s fuels into energy. Thus after use of these B vitamins the body needs replenishing. It is important to remember that vitamins are not used as fuels and differ from the fuel the body uses in the following three ways.

Structure - Vitamins are individual units; they are not linked in long chains such as carbohydrates, fats and proteins.

Functions - Vitamins do not give the body energy when broken down. Vitamins assist enzymes that release energy from carbohydrates, fats and proteins.

Food Contents - The amount of vitamin people ingest daily and the amounts they require are measured in micrograms or milligrams, rather than grams.

Foods High in Vitamin B Complex

Bread (whole wheat)

Cereal (whole grain)

Cheese

Corn

Cornmeal

Egg

Legumes like mung bean (mongo) and other beans

Milk

Mushroom

Nuts like pili, peanut, cashew

Rice (enriched, unpolished)

Seaweeds

Wheat germ

Vegetables (dark, green. leafy)

Vitamin B complex is also found in yeast, seeds, liver, and meat. Members of the vitamin B complex are being studied in the prevention and treatment of some types of cancer. 


References: 

Healing Wonders of Diet Effective Guide to Diet Therapy p.244 © 2003 Philippine Publishing House ISBN 971-581-013-6
http://cancertrials.nci.nih.gov/dictionary/?CdrID=556402 Retrieved on April 20, 2011
http://www-unix.oit.umass.edu/~excs597k/sacco/ Retrieved on April 20, 2011