Vitamins are classified into two – fat-soluble and water-soluble. Only vitamins B and C are water-soluble. They are found in watery components of food and water-filled compartments in the body. While easily absorbed in the body, they are also easily excreted when blood levels get high. High levels could be from vitamin supplements not from food itself. Daily intake in foods rich in B vitamins is recommended.
Just like other vitamins, all the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, B6, Folate and B-12 -, do NOT provide energy. Rather, they mainly help the body use the energy obtained from the three energy-giving nutrients namely carbohydrates, protein and fats (CPF). Thus, the B vitamins act as coenzymes as they combine with enzymes to make them active. The active forms of the first five B vitamins enumerated above, participate in the release of energy from CPF. A coenzyme containing B-6 assists enzymes that metabolize amino acids which are the end product of protein digestion. Folate and B-12 help different cells like red blood cells and cells lining the digestive system, to multiply. As we need energy everyday, vitamin B should also be present in the right amount in every cell of the body.
Protein-rich foods such as meat, poultry, fish are good sources of most of the B vitamins. Enriched and whole grain breads and cereals, green vegetables are good sources too for most of the B vitamins. Milk and milk products are rich in riboflavin. Note that riboflavin is sensitive to light thus the opaque containers being used in packaging. Potatoes and some fruits are also rich in B-6. Vegetables like mushrooms, asparagus and potatoes are rich in niacin. Liver, legumes, beets and leafy greens are rich in folate.
Deficiency can be quite common in some people. Alcohol impair thiamin absorption. Cracks in the corners of the mouth and sore throat may indicate lack of riboflavin deficiency. Lack of B6 may lead to weakness, depression, irritability and confusion. Folate deficiency can be very dangerous during pregnancy and adolescence when needs increase. Alcoholism, medications like aspirin, oral contraceptives and smoking can aggravate folate deficiency. During early pregnancy and the woman suffers from folate deficiency, the fetus can have a neural tube defect (NTD) or spina bifida, characterized by brain malformation, spinal cord defect or both can happen. Anencephaly or having no brain can also result.
May we all adhere to a healthy diet – one that provides all the nutrients we need in the right quantity, one that is balanced, and the quantities provided in moderation fitting to our individual conditions.
