B-Vitamins

What are B-vitamins?

B-vitamins are a group of 8 water-soluble vitamins, collectively called the B-complex vitamins. These vitamins are B1 (thiamin), B2

(riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).

Though each of these vitamins has unique functions, they generally support metabolism and help your body release energy from

carbohydrates and fats, make important molecules in your cells, and transport oxygen and energy-containing nutrients around the

body.

Top food sources of B vitamins include:

Thiamin (B1): Pork, peas, whole-grain and enriched-grain products including bread, rice, pasta, tortillas and fortified

cereals.

Riboflavin (B2): Cheese, yogurt, enriched grains, lean meats, eggs, almonds and leafy green vegetables.

Niacin (B3): High-protein foods such as peanut butter, beef, poultry and fish, as well as enriched and fortified grain

products.

Pantothenic Acid (B5): Yogurt, sweet potato, milk, avocado, corn, eggs and beans.

Pyridoxine (B6): Beans, chicken, banana, baked potato, pork, fish, nuts and fortified breakfast cereals.

Biotin (B7): Eggs, peanuts, fish, sweet potato and almonds.

Folate (B9): many fruits and vegetables including beans, oranges, avocado, spinach, and fortified grains and cereals.

Cobalamin (B12): milk, yogurt, cheese, meat, fish, poultry, eggs, and fortified grains and cereals.

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