Vitamin B, once thought to be a single vitamin is actually made up of eight separate vitamins which are now called vitamin B-complex.
Vitamin B-Complex: Eight Distinct Vitamins
Vitamin B-complex is a blend of eight water soluble vitamins that the body needs each day. These vitamins include:
- Vitamin B12 - cobalamin
- Vitamin B6 - pyridoxine
- Vitamin B5 - pantothenic acid
- Vitamin B1 - thiamine
- Vitamin B2 - riboflavin
- Vitamin B3 - niacin
- Vitamin B7 - biotin, also known as vitamin H
- Vitamin B9 - folate, also known as folic acid, vitamin B-c and vitamin M
Due to the belief that vitamin B was a single vitamin, it was also believed that the B vitamins shared their functions within the body. However, research has shown that they do not share a common bond and each B vitamin preforms a separate and unique function.
Water Soluble Vitamins
All of the B-complex vitamins are water soluble which means they dissolve in water. Unlike fat-soluble vitamins that are stored in the liver and fatty tissues, the body cannot store water soluble vitamins. It is important to include foods rich in vitamin B in our daily diets as any excess that the body cannot use is eliminated in urine.
Special care should be taken when storing and preparing foods that are rich in B vitamins. Because they are water-soluble, much of the nutritional value can be lost during storage, preparation and cooking. Following a few simple recommendations will reduce the vitamin loss of these foods.
- Refrigerate produce as soon as you get it home.
- Use fresh produce within a few days of purchase.
- Eat fruits and vegetables raw when possible.
- Cook vegetables for a short time.
- Use the water from cooked vegetables to soups.
- Keep milk and milk products away from strong light.
- Keep grain products away from strong light.
The Benefits of B-Complex Vitamins
The B-complex vitamins are essential for the healthy functioning of the body and are needed for almost every body process including:
- Converting carbohydrates into glucose
- Regulating the nervous system
- Healthy digestion
- DNA and RNA syntheses
- Cell reproduction
- Increased energy
- A feeling of calmness
- Stabilization of moods
- Improved memory
Food Sources of Vitamin B-Complex
The eight B vitamins that make up vitamin B-complex are found together in yeast, liver and cereal germ, such as wheat germ. Various B vitamins are found in a variety of different foods including:
- Meat
- Fish
- Poultry
- Eggs
- Milk and dairy products
- Cereal grains
- Fortified cereal
- Legumes
- Vegetables
- Fruits
Conclusion
The eight vitamins included in vitamin B-complex are essential nutrients that the body needs to remain healthy.
