The Role of B-Vitamins in our Body

B-Vitamins are Needed to Fend Off Diseases & Infections

B-vitamin group, at the outset, thought to be one vitamin is diverse in its makeup and function. B1 or thiamin, B2 or riboflavin, niacin, B6 or pyridoxine and B12 are the most prevalent B-vitamins performing critical functions like balancing your body’s metabolic rate, producing energy and aiding your body in fighting disease and infection. 

Folate (folic acid), crucial for healthy pregnancy, is another important component of the B-vitamins.  These nutrients are needed to reduce serious birth defects of the spine and brain, also called as neural tube defects. Good healthy foods are indispensable for a healthy pregnancy and you can speak to a dietitian/nutritionist at www.firsteatright.com to help you customize a healthy diet plan for the same. Consuming folic acid is easy and the best way is to eat folate-rich foods. Enriched bread, cereal, pasta, flour, crackers and rice are folic acid-fortified foods. Unintentionally most of us consume folate as it is present in many fruits and veggies including oranges (a good source) and avocado (an excellent source).

Good sources of B-vitamins and folate constitute:

• Vitamin B1 (Thiamin): Pork, green peas and whole-grain and enriched-grain products including bread, rice, pasta, tortillas and fortified cereals
• Vitamin B2 (Riboflavin): Milk and dairy foods, enriched bread and other grain products, lean meats, eggs and leafy green vegetables such as spinach
• Niacin: High-protein foods including peanut butter, beef, poultry, fish, avocado and enriched and fortified grain products
• Vitamin B6 (Pyridoxine): Baked potato, banana, beef, fortified cereals, nuts, beans, pork, chicken and fish
• Vitamin B12: Milk and dairy foods, meat, fish (especially salmon), poultry and eggs
• Folate: Orange juice, spinach, Romaine lettuce, broccoli, peanuts, avocado, enriched grain products and fortified breakfast cereals.