Vitamin B

When you look at Vitamin B, there are actually 4 different nutrients to look at:

• Vitamin B1 - Thiamin
• Vitamin B2 - Riboflavin
• Vitamin B6 (Pyridoxine)
• Vitamin B12

Let's look at each in turn, examining what they do, and where you can find them in your diet.

• B1 - Thiamin: Thiamin is essential for energy metabolism and the proper function of the nervous system. It can be found in whole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and nuts.
  
  
• B2 - Riboflavin: Riboflavin is required needed for energy metabolism, to help build tissue, and also has a role in maintaining good vision. Good food sources include dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products.
  
  
• B6 - Pyridoxine: This is required for cell growth and can be found in chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes.
  
  
• B12: Essential for many basic processes including building proteins in the body, red blood cells, and normal function of the nervous tissue. Dietary sources include liver, kidney, yoghurt, dairy products, fish, clams, oysters, non-fat dry milk, salmon, and sardines.

Although you can also get all of these from supplements, if you eat a diet rich in fresh meat, fish, dairy, fruit and vegetables you should meet all your dietary requirements.