The B Vitamins

Water Soluble

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Function

Sources

Deficiency

Thiamin

Vitamin B1

  • Helps turn carbs into energy
  • Healthy Nervous system
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  • Enriched and Whole grains
  • Cereals
  • Milk
  • Poultry
  • Fish
  • Dried Beans
  • Beriberi

Riboflavin

Vitamin B2

  • Helps turn carbs into energy
  • Healthy Nervous system
  • Whole grains
  • Milk
  • Dark green Vegetables
  • Fish
  • Eggs
  • Premature Aging

Niacin

  • Helps turn carbs into energy
  • Healthy Nervous system
  • Whole grains
  • Milk
  • Dates
  • Peaches
  • Fish
  • Poultry
  • Peanuts
  • Pellagra

Folate

  • Prevents neural tube birth disorders
  • Neural tube damage occurs during the first weeks of pregnancy before a woman may realize she is pregnant so meeting the requirement before becoming pregnant is essential for prevention.
  • Whole grains
  • Dark green Vegetables
  • Oranges
  • Meats
  • Eggs
  • Anemia

Pyridoxine

Vitamin B6

  • Helps turn carbs into energy
  • Healthy Nervous system
  • Whole grains
  • Vegetables
  • Meat
  • Bananas
  • Poor Health

Cobalamin

Vitamin B12

  • Helps turn carbs into energy
  • Healthy Nervous system
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  • Whole grains
  • Milk
  • Eggs
  • Meat
  • Fruit
  • Vegetables
  • Anemia
  • Damage to intestinal tract