Key Types of B Vitamins and Their Functions:

Vitamin B1 (Thiamine):

Function: Supports carbohydrate metabolism and nerve function.

Sources: Whole grains, pork, legumes, and nuts.

Vitamin B2 (Riboflavin):

Function: Involved in energy production, cell function, and fat metabolism. It also helps maintain healthy skin and eyes.

Sources: Eggs, dairy products, lean meats, green leafy vegetables, and fortified cereals.

Vitamin B3 (Niacin):

Function: Supports energy production and skin health; also involved in DNA repair and stress responses.

Sources: Chicken, turkey, fish, whole grains, and legumes.

Vitamin B5 (Pantothenic Acid):

Function: Crucial for the synthesis of coenzyme A, which is important for fatty acid metabolism and energy production.

Sources: Chicken, beef, potatoes, oats, and tomatoes.

Vitamin B6 (Pyridoxine):

Function: Involved in amino acid metabolism, neurotransmitter synthesis, and immune function.

Sources: Fish, beef liver, potatoes, non-citrus fruits, and fortified cereals.

Vitamin B7 (Biotin):

Function: Supports metabolism of carbohydrates and fats, and is important for healthy hair, skin, and nails.

Sources: Eggs, nuts, seeds, and certain vegetables (like sweet potatoes).

Vitamin B9 (Folate):

Function: Essential for DNA synthesis, cell division, and proper fetal development during pregnancy.

Sources: Leafy greens, legumes, citrus fruits, and fortified grains.

Vitamin B12 (Cobalamin):

Function: Crucial for nerve function, red blood cell production, and DNA synthesis. It also plays a role in maintaining healthy brain function.

Sources: Animal products such as meat, fish, eggs, dairy, and fortified plant-based foods.