Vitamin B, also known as thiamin, is an essential vitamin that plays a key role in normal body functions. It helps your nervous system function properly and plays a role in proper functioning of your muscles and heart. It assists in the production of enzymes that help break down carbohydrates, fats, and proteins for energy. Vitamin B deficiency is common worldwide and can result from many factors such as diet, illness or medication. Even healthy diets may not always be rich in sufficient amounts of this essential nutrient. This article highlights some interesting facts about vitamin B, its functions, sources and how to get more of it into your diet to maintain optimal health and well-being.
What is vitamin B?
Vitamin B is an essential nutrient that plays an integral role in maintaining optimal health and well-being. It is also referred to as thiamin, the Latin word for ‘seed.’ Vitamin B is vital for healthy eyes, skin, hair, and immunity. It is important for the brain to function properly and for healthy mood. Vitamin B also plays a role in energy metabolism, among other things. The required intake of vitamin B can be obtained by consuming a varied diet that includes a variety of whole grains, nuts, legumes, vegetables, and fruits. In addition, vitamin B can be found in fortified foods such as breakfast cereals, breads, pastas, and some yogurts.
Functions of Vitamin B
- Deficiency causes weakness, insomnia, anemia, and poor immunity. - Insufficient levels of vitamin B in the body can lead to muscle spasms and cramps, rheumatic diseases, and spondyloarthritis. - Maintaining healthy levels of vitamin B can also help in the prevention of certain cancers, type-2 diabetes, and cardiovascular disease. - Vitamin B plays an important role in the maintenance of normal brain function and good health. - It is essential for the metabolism of protein, carbohydrates, and amino acids. - Vitamin B deficiency is common worldwide and has many causes, such as poor diet, inadequate intake, or medications that are known to interfere with its absorption in the body. - Vitamin B is found in many foods, but it is more easily obtained through fortified foods. - Vitamin B is available in many forms, including pills, tablets, capsules, and liquid drops.
Sources of Vitamin B
- Fortified breakfast cereals - Since breakfast cereals are an excellent source of B vitamins, they should be included in the diet of everyone. A serving of wheat bran contains about 6 percent of thiamin and should be consumed with a glass of milk. If a person does not eat breakfast, he or she should take a multivitamin pill. - Nuts - Walnuts, almonds, cashews, and pistachios are rich in vitamin B and can be consumed as a snack or added to salads and other dishes. - Legumes - These are rich in B vitamins, especially B-complex group. For example, black beans, chickpeas, and kidney beans are highly nutritious and can be consumed regularly. - Yeast and other B-rich foods - B-rich foods are also available in supplements like yeast, brewer’s yeast, and B-rich foods like wheat germ and bran. These are readily available in groceries and pharmacies and can be consumed as a snack or added to daily meals. - Vegetables - Vegetables are an excellent source of vitamins and minerals. The most important among them are the green ones like spinach, lettuce, and romaine. - Dairy products - Dairy products, especially milk and yogurt, are rich in B vitamins, calcium, and proteins. They can be consumed on a daily basis to stay healthy and strong. - Fluid and sugar drinks - These are another source of vitamin B and a source of minerals like potassium, sodium, and other elements. Vitamin B, along with other nutrients, is found in these drinks.
Food Recommendations for Vitamin B
- Breakfast cereals - Choose the one with thiamin in its ingredients. It can be eaten with milk or any other milk product. - Nuts - Walnuts and almonds are rich in vitamin B and can be consumed regularly. They can be chopped, crushed, or eaten as whole. - Legumes - Black beans, chickpeas, and other legumes can be consumed regularly. They can be blended with water to make a paste and consumed as a soup. - Yeast and other B-rich foods - These can be consumed regularly as a snack or added to daily meals. - Vegetables - Intake of vegetables, especially those rich in beta-carotene, is recommended. They include collard greens, spinach, tomatoes, and raw carrots. - Dairy products - Regular dairy products intake is recommended as they are rich in vitamin B, calcium, and other nutrients. - Fluid and sugar drinks - These are a source of minerals and vitamins.
Should You Take Vitamin B?
Vitamin B deficiency is common worldwide, and can result from many factors including diet, illness, or medication. Even healthy diets may not always be rich in sufficient amounts of this essential nutrient. For example, if you eat a balanced diet but do not consume enough vitamin B, you are at risk for vitamin B deficiency. It is possible for healthy people to consume a diet that is low in vitamin B yet healthy enough to prevent any serious health problems. If you are unsure if you are consuming enough vitamin B, it is recommended that you consume more of this vitamin through fortified foods and beverages. Consuming too much vitamin B, however, is not recommended as this can result in excessive fatigue, bloating, and increased stress. Excessive intake of vitamin B can also interfere with calcium absorption, leading to potential health problems. If you are concerned about consuming enough vitamin B, you can take a multivitamin that contains this vitamin. A multivitamin can help you consume the recommended daily dose of this vitamin while avoiding possible harmful side effects caused by taking too much vitamin B.
FAQs on vitamin B
- What is the recommended daily dose of vitamin B? It is recommended that adults consume 2.4 mg of vitamin B-2 from foods, or 2.5 mg from a multivitamin. - Why is vitamin B so important? Vitamin B plays a critical role in normal body functions, as well as maintaining good health. - Is vitamin B available in supplements? Yes, vitamin B is available in many forms including pills, tablets, capsules, and drops. - Is vitamin B safe? Vitamin B is very important and can be consumed safely when consumed as recommended. Excessive intake, on the other hand, can lead to excessive tiredness, dizziness, and cramps. Vitamin B is very safe. - Is vitamin B found in milk? Yes, vitamin B is present in milk.
Summary
Vitamin B is an essential nutrient that has many important functions in the body. It is found in foods such as green vegetables, nuts, legumes, yeasts, dairy products, and fortified breakfast cereals. For optimal health and well-being, it is recommended that adults consume 2.5 mg of vitamin B from foods, or 2.5 mg from a multivitamin daily. Vitamin B is available in many forms, including pills, tablets, capsules, and drops. It is safe and can be consumed safely when consumed as recommended.