A, B, C, D, E, K’s of Nutrition – Part B

“Today more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies, and lack of physical exercise.” – Mike Adams

Believe in the power of B-complex vitamins in maintaining the well-being of individuals. The B-complex vitamins are consisted of thiamine, riboflavin, niacin, vitamin B6, pantothenic acid, and biotin. Consumption of all these vitamins in appropriate amounts, are important [1]. Well, we keep saying important and healthy, so let’s dive in to the sea of B’s.

B vitamins are crucial when we consider the body cells, and their functioning properly. Among many contributions, they aid the food metabolism, are involved in the creation of new blood cells, in addition healthy skin and brain cells, as well as numerous body tissues [2].

One step at a time, let us get acquainted with the B-complex vitamins, by introducing their function, and sources, shall we? [3]

Thiamine (B1) – aids the metabolizing nutrients, and turn them to energy. Source of this vitamin are pork, sunflower seeds, and wheat germ.

Riboflavin (B2) – aids in turning nutrients in energy as well as functioning as antioxidants. Organ meats, beef and mushrooms are rich source of this particular vitamin.

Niacin (B3) – cellular signaling, metabolism, and DNA production and repair are the main roles of this special guy. We find it mainly in chicken, tuna, and lentils.

Pantothenic Acid (B5) – as well as metabolizing the food, it is involved in the production of cholesterol and hormones. Foods as liver, fish, yoghurt, avocado are good sources.

Pyridoxine (B6) – is involved in metabolism of amino acids, production and creation of red blood cells, and neurotransmitters respectively. Chickpeas, salmon, and potatoes contains this vitamin.

Biotin (B7) – metabolizes carbs and fats, and is involved in expression of genes. Yeast, eggs, salmon, cheese and liver are good choices in getting this vitamin.

Folate (B9) – plays an important role in growth of cells, metabolizes amino acids, forming of red and white blood cells, as well as the proper division of cells. Leafy greens, liver and beans, folic acid supplements are good source.

Cobalamin (B12) – is very well known among all, and gains this popularity due to its involvement in neurological function, production of DNA, as well as creation of red blood cells. It is commonly known that it can be found in products derived from animals as meats, eggs, seafood and dairy.

Next time when you prepare your plate, consider elaborating mixtures of the above-mentioned products, to make sure that you get what you need, and remember, what you need is what you deserve, a healthy life.

Dzaner Shengjuler


[1] https://apps.who.int/iris/bitstream/handle/10665/66509/WHO_NHD_oo.6.pdf?sequence=1&isAllowed=y

[2] https://www.medicalnewstoday.com/articles/325292#:~:text=B%20vitamins%20are%20important%20for,cells%2C%20and%20other%20body%20tissues

[3] https://www.healthline.com/nutrition/vitamin-b-complex#overview

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