Vitamin B Foods And require

Vitamin B foods play an important role in the conversion of carbohydrates, protein, and fat into energy. Vit B6 also collaborates with the mineral iron to stabilize homocysteine levels, an amino acid that, when elevated, increases the risk of heart disease.

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Vitamin B6 is supporte by B12 and folate. Vit B12 is also necessary for normal blood and nerve function. Because folate and vitamin B12 work together to create and maintain our genetic material (DNA), they affect every cell in the body.

The majority of B vitamins have a number and a name. We’ve used the most common term for each, but you might see one or both on food packaging.

Vitamin B Foods

How much B vitamin do we require?

B vitamins must be consume on a daily basis because they are not store in the body and must be consume as need.

Any B vitamins that we do not require are excrete in our urine, making it difficult to consume too many of them.

Most B vitamin deficiencies are uncommon in New Zealand because adequate amounts can be found in everyday foods and supplements are rarely needed. The only exceptions are folate and vitamin B12.

Who requires more, and why?

Women who are pregnant or planning to become pregnant should take an 800 g folic acid supplement daily.

This should be taken for at least one month before becoming pregnant and for three months afterward.  

This is a critical period in the baby’s development, especially for the ‘neural tube,’ which develops into the brain and spinal cord (NRV).

Because vitamin B12 is only get naturally in foods of animal origin, strict vegetarians (who avoid dairy products and eggs) and vegans must rely on foods with added vitamin B12 or supplements.

Some vitamin B12-fortified foods (foods with added vitamin B12) include some breakfast cereals, soy products, and a few yeast extracts (B12 | NRV, 2018).

What foods are high in B vitamins?

  • Thiamin-rich foods include whole grains, nuts, meat (particularly pork), and fortified breakfast cereals.

  • Riboflavin: Milk, eggs, liver, mushrooms, green vegetables, and fortified breakfast cereals all contain riboflavin.

  • Niacin-rich foods include meat, mushrooms, and fortified breakfast cereals.

  • B6 foods include beef, fish, poultry, eggs, whole grains, and some vegetables.

  • B12: meat, milk, eggs, and yeast extracts.

  •  Folic acid: Dark leafy green vegetables (asparagus, spinach, Brussels sprouts). liver, peanuts, legumes (dried beans and peas), bananas, strawberries, oranges, orange juice, fortified breakfast cereals, and bread are all high in folate. (Folic acid is a synthetic form of folate that is available in supplements and foods.)

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