- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folic acid)
- Vitamin B12 (Cobalamin)
B vitamins, such as vitamin B1, B2, B3, B5, B6, B7, B9 and B12, are very important for the proper functioning of the metabolism. Most act as coenzymes that participate in reactions of nutrient catabolism, leading to the production of energy necessary for the functioning of the organism.
As they are not synthesized by the body, these vitamins must be obtained through food, such as meat, eggs, milk and dairy products, cereals, grains and some vegetables.
Vitamin B1 (Thiamine)
Vitamin B1 contributes to metabolism, helping to regulate energy expenditure. Therefore, it is an essential component for growth, maintenance of a normal appetite, proper functioning of digestion and maintenance of healthy nerves.
Vitamin B1 can be found in foods such as pork liver, offal, vegetables, whole grains, fortified cereals, breads, wheat germ and potatoes. See more food.
Vitamin B2 (Riboflavin)
Vitamin B2 contributes to the production of energy from vitamins and sugars from food, being essential for growth.
Foods rich in vitamin B2 are milk and dairy products, organ meats, green leafy vegetables, fortified cereals, breads and eggs. Meet other foods rich in vitamin B2.
Vitamin B3 (Niacin)
Vitamin B3 is responsible for transforming fat into energy in the body, helping to burn calories. In addition, it is also important for the metabolism of carbohydrates and amino acids.
Foods rich in vitamin B3 are fish, liver, poultry, grains, eggs, peanuts, milk, vegetables and enriched grains. See other examples.
Vitamin B5 (Pantothenic acid)
This vitamin, also essential for metabolism, acts in the production of hormones and antibodies and is related to the body's response to stress.
Foods that contain higher amounts of vitamin B5 in the composition are foods of animal and vegetable origin, eggs, kidney, liver, salmon and yeast. See more food examples.
Vitamin B6 (Pyridoxine)
Vitamin B6 helps the body to produce antibodies, to produce energy from proteins and carbohydrates and to convert tryptophan into niacin. In addition, it is also an essential vitamin for metabolism and normal growth.
Vitamin B6 can be found in pork, glandular meats, bran, cereal germ, egg yolk, oatmeal and vegetables. See more foods with vitamin B6.
Vitamin B7 (Biotin)
Vitamin B7 also helps to keep the metabolism active and is a very important component for the health of the skin, hair and nails, because it contributes to its hydration and strengthening. In addition, it also helps to control blood glucose in cases of type 2 diabetes, since it intervenes in the use of carbohydrates.
Foods that are sources of this nutrient are liver, mushrooms, peanuts, yeast, milk, meat, egg yolk, most vegetables, bananas, grapefruits, watermelon tomatoes and strawberries. See other foods with biotin.
Vitamin B9 (Folic acid)
Vitamin B9 stimulates the production of blood and cells that carry oxygen in the body, preventing frequent tiredness and anemia. It is also a very important nutrient for fetal development, as it is essential for the synthesis of nucleic acids.
Folic acid is present in foods such as green leafy vegetables, liver, lean beef, wheat, eggs, fish, dried beans, lentils, asparagus, broccoli, kale and yeast.
Vitamin B12 (Cobalamin)
This vitamin also assists in blood production and maintenance of nervous system and metabolism health, and is essential for the synthesis of nucleic acids and nucleoproteins, metabolism in nervous tissue and folate and for growth.
Vitamin B12 is present in the liver, kidney, milk and dairy products, meat and eggs. Know more cobalamin foods.
