Foods high in Vitamin B
Vitamin B is a group of eight water-soluble vitamins. Since the body does not store them in significant amounts, they must be replenished daily through diet. Good sources include animal proteins, dairy products, leafy green vegetables, and legumes.
Their functions can broadly be divided into:
- Catabolic metabolism: breaking down nutrients to produce energy.
- Anabolic metabolism: synthesizing bioactive molecules.
Vitamins B act as essential cofactors in numerous cellular pathways, including axonal transport, neurotransmitter synthesis, and the biosynthesis of RNA and DNA. Because of their central role in cellular metabolism, deficiencies in B vitamins have been implicated in the development of various neurological disorders and other pathological states.
Certain populations—particularly older adults, who may experience reduced food intake or impaired absorption—require special attention to ensure adequate intake. Fortunately, most vitamins B are considered safe even at levels provided by fortified foods or supplements.
Vitamin B1 (Thiamine)
Food Sources: Thiamine is found in most foods, though whole grains, pork, fish, and yeast are particularly rich sources. Common symptoms of thiamine deficiency are seen mostly with alcoholism and comprise 2 syndromes: Wernicke- Korsakoff syndrome and beriberi.
Thiamine Deficiency: Wernicke encephalopathy typically arises early in the disease course and is characterized by the classic triad of ophthalmoplegia, and altered mental status.
In contrast, the early manifestations of beriberi include nausea, loss of appetite, constipation, fatigue, cognitive slowing, peripheral neuropathy, and weight loss.
Vitamin B2 (Riboflavin)
Food Sources: Riboflavin is found naturally in eggs, dairy products, green vegetables, meat, mushrooms, and almonds.
Riboflavin Deficiency: In contrast, riboflavin deficiency can result in a range of clinical manifestations, including skin disorders, sore throat, hair loss, and liver dysfunction, as well as systemic effects such as anemia, fatigue, depression, and neurological disturbances.
Vitamin B3 (Niacin)
Food Sources: Niacin is found in animal and plant- based foods, including soy, nuts, seeds, legumes, and grains. Many grains, such as bread and cereals, and infant formulas are fortified with niacin.
Niacin Deficiency: Manifestations include memory loss, depression, disorientation, headaches, apathy, fatigue, vomit, a swollen mouth, and a scaly rash on sun- exposed skin.
Vitamin B5 (Pantothenic Acid)
Food Sources: Small amounts of pantothenic acid are typically found in nearly all food, with more substantial quantities in fortified cereals, infant formulas, dried foods, mushrooms, eggs, fish, avocados, chicken, beef, pork, sunflower seeds, sweet potatoes, and lentils.
Pantothenic acid Deficiency: Although rare in developed countries, deficiency may present with symptoms such as increased arthritic pain, fatigue, irritability, headaches, and gastrointestinal disturbances.
Vitamin B6 (Pyridoxine)
Food Sources: Pyridoxine is found in beef, poultry, starchy vegetables, noncitrus fruits, and fortified cereals.
Pyridoxine Deficiency: Deficiency of active pyridoxine may occur in individuals with chronic alcohol dependence, chronic renal failure, autoimmune disorders, obesity, pregnancy, preeclampsia, eclampsia, or conditions associated with malabsorption
Vitamin B7 (Biotin)
Food Sources: Biotin is found naturally in organ meats, eggs, fish, seeds, soybeans, and nuts but is also available through supplementation.
Biotin deficiency: It is associated with hair thinning; a scaly rash around the eyes, nose, mouth, and perineum; nail changes; skin infections; and neurological symptoms such as seizures, depression.
Vitamin B9 (Folate)
Food Sources: Folate is present in plenty of foods, with the highest levels in dark green leafy vegetables, nuts, beans, dairy products, meat, poultry, grains, and brussels sprouts.
Folate deficiency: Deficiency is associated with poor diet, alcoholism, and malabsorptive disorders.
Vitamin B12 (Cobalamin, Cyanocobalamin, Methylcobalamin)
Food Sources: Cobalamin is found in animal products and fortified foods
Cobalamin deficiency: Deficiency may present as megaloblastic anemia, fatigue, low appetite, and neuropsychiatric symptoms
Conclusion
Vitamins B are essential for numerous critical metabolic reactions. Being water-soluble, they are not stored in the body and therefore require daily replenishment. They are naturally present in a wide variety of foods and are also available through supplements and fortified products.
Fortunately, when deficiency does occur, its symptoms are often reversible with appropriate repletion.
