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Vitamin B

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There are a number of different B vitamins not all of which are stored in your body so need to form part of your daily diet. B vitamins can help reduce tiredness and fatigue, supporting the production of energy, and your immune system.

B vitamins each have varying roles in the maintenance of good health:

  • Vitamin B1 also known as Thiamin helps break down and release energy from food and helps keep the nervous system healthy. Vitamin B1 can be found in the following foods: Eggs, Liver, wholegrain bread, peas and fresh and dried fruit.
  • Vitamin B2 also known as Riboflavin helps keep the skin, eyes and nervous system healthy as well as releasing energy from food. Milk, eggs and rice are good sources of B2, store these out of direct sunlight.
  • Vitamin B3 also known as Niacin also helps keep the skin and nervous system healthy. Meat, fish, eggs, milk and wheat flour are good sources.
  • Pantothenic acid helps to release energy from food and can be found in meat, potatoes, eggs, tomatoes, broccoli and wholegrains
  • Vitamin B6, also known as pyridoxine, helps the body to use and store energy from protein and carbohydrates in food and helps to form haemoglobin, the substance in red blood cells that carries oxygen around the body. Pork, poultry, fish, eggs, vegetables, potatoes, peanuts and milk are good sources.
  • Folic acid helps the body form healthy red blood cells and reduces the risk of central neural tube defects, such as spina bifida, in unborn babies. If you are trying for a baby or are pregnant it is recommended that you take a 400 microgram folic acid supplement daily until you're 12 weeks pregnant. Folate is naturally found in leafy green vegetables, broccoli, peas, chickpeas, brussel sprouts and liver.
  • Vitamin B12 is involved in making red blood cells and keeping the nervous system healthy. Fish, meat, eggs, cheese and milk are good sources, therefore if you are following a vegan diet then you may not be getting enough naturally, and supplements may be required.

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