They are essential for metabolic processes such as energy production and red blood cell synthesis.
The B-group vitamins
The eight B-group vitamins are:
The eight B-group vitamins are:
- Thiamin
- Riboflavin
- Niacin
- Pantothenic acid
- Biotin
- Vitamin B6 (pyridoxine)
- Folate (called folic acid when included in supplements)
- Vitamin B12 (cyanocobalamin).
Thiamin
Thiamin helps to convert glucose into energy and has a role in nerve function.
Thiamin helps to convert glucose into energy and has a role in nerve function.
- Good sources of thiamin – these include wholemeal cereal grains, seeds (especially sesame seeds), legumes, wheatgerm, nuts, yeast and pork.
Riboflavin
Riboflavin is primarily involved in energy metabolism and supports vision and skin health.
Riboflavin is primarily involved in energy metabolism and supports vision and skin health.
- Good sources of riboflavin – these include milk, yoghurt, cottage cheese, wholegrain breads and cereals, egg white, leafy green vegetables, meat & yeast.
Niacin
Niacin is essential for the body to metabolise carbohydrates, fat and alcohol to produce energy. It helps maintain skin health and supports the nervous and digestive systems.
Niacin is essential for the body to metabolise carbohydrates, fat and alcohol to produce energy. It helps maintain skin health and supports the nervous and digestive systems.
- Good sources of niacin – these include meats, fish, poultry, milk, eggs, wholegrain breads and cereals, nuts, mushrooms and all protein-containing foods.
Pantothenic acid
Pantothenic acid is needed to metabolise carbohydrates, proteins, fats and alcohol.
Pantothenic acid is needed to metabolise carbohydrates, proteins, fats and alcohol.
- Good sources of pantothenic acid – this is widespread in a range of foods, but some good sources include milk, eggs, meats, yeast, peanuts and legumes.
Biotin
This vitamin is needed for energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis. High biotin intake can contribute to raised blood cholesterol levels.
1/2 cucumber
6 cups (1.5 L) shredded cabbage, (about one-quarter head)
1 large carrot, shredded
2 cups (500 mL) bean sprouts
6 radishes, sliced
3 cups (750 mL) cooked strips roast beef
1/4 cup (50 mL) chopped fresh basil or fresh parsley
1/4 cup (50 mL) chopped fresh coriander
Dressing:
3 tbsp (45 mL) soy sauce
2 tbsp (25 mL) vegetable oil
2 tbsp (25 mL) lime juice
2 tbsp (25 mL) rice vinegar
2 tsp (10 mL) minced gingerroot
1 tsp (5 mL) sesame oil
1 small clove garlic, minced
1/2 tsp (2 mL) Asian chili paste or hotpepper sauce
This vitamin is needed for energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis. High biotin intake can contribute to raised blood cholesterol levels.
- Good sources of biotin – these include cauliflower, egg yolks, peanuts, chicken, yeast and mushrooms.
Vitamin B6 (pyridoxine)
Pyridoxine is needed for protein and carbohydrate metabolism, the formation of red blood cells and certain brain chemicals. It influences brain processes and development, immune function and steroid hormone activity.
Pyridoxine is needed for protein and carbohydrate metabolism, the formation of red blood cells and certain brain chemicals. It influences brain processes and development, immune function and steroid hormone activity.
- Good sources of pyridoxine – these include cereal grains and legumes, green and leafy vegetables, fish and shellfish, meat and poultry, nuts and fruit.
Folate
Folate is needed to form red blood cells, which carry oxygen around the body.
More information about folate:
Folate is needed to form red blood cells, which carry oxygen around the body.
More information about folate:
- Good sources of folate – these include green leafy vegetables, legumes, seeds, poultry, eggs, cereals and citrus fruits.
Vitamin B12 (cyanocobalamin)
Vitamin B12 is involved in the production and maintenance of the myelin surrounding nerve cells, mental ability, red blood cell formation and the breaking down of some fatty acids and amino acids to produce energy.
Vitamin B12 is involved in the production and maintenance of the myelin surrounding nerve cells, mental ability, red blood cell formation and the breaking down of some fatty acids and amino acids to produce energy.
- Good sources of B12 – these include meat, milk, cheese and eggs – almost anything of animal origin.
RECIPE
Thai Beef Salad
6 cups (1.5 L) shredded cabbage, (about one-quarter head)
1 large carrot, shredded
2 cups (500 mL) bean sprouts
6 radishes, sliced
3 cups (750 mL) cooked strips roast beef
1/4 cup (50 mL) chopped fresh basil or fresh parsley
1/4 cup (50 mL) chopped fresh coriander
Dressing:
3 tbsp (45 mL) soy sauce
2 tbsp (25 mL) vegetable oil
2 tbsp (25 mL) lime juice
2 tbsp (25 mL) rice vinegar
2 tsp (10 mL) minced gingerroot
1 tsp (5 mL) sesame oil
1 small clove garlic, minced
1/2 tsp (2 mL) Asian chili paste or hotpepper sauce
Preparation:
Cut cucumber in half lengthwise; thinly slice crosswise. Place in bowl along with cabbage, carrot, bean sprouts and radishes.
Dressing: In small saucepan, heat together soy sauce, vegetable oil, lime juice, rice vinegar, ginger, sesame oil, garlic and chili paste until hot. Pour over cabbage mixture and toss to coat. Add beef, basil and coriander; toss to combine.
Can be served with grainy/ wholegrain bread and a sprinkling of sesame seeds for extra B vitamin boost!
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