What Are the Different Types and Roles of Vitamin B in the Body?
B vitamins are water-soluble vitamins that play a very crucial role in producing the energy required for the body to function properly. There are eight different B vitamins, and these help in the metabolism of the body as well as make molecules that are very important for cells.
These eight vitamins are collectively called the Vitamin B complex.
Despite sharing a common name, all eight B vitamins are chemically different from each other. Unprocessed carbohydrates and meat are some significant sources of vitamin b complex.
In addition, each Vitamin acts as a cofactor or coenzyme in some vital metabolic processes. Some of them also work as precursors for other enzymes.
Rack Your Brains: What do you think is the chemical name of vitamin B? Or does each Vitamin B have its specific scientific name? Ask your teacher to find out.
Types of Vitamin B
As mentioned above, all B vitamins act as cofactors for enzymes and play a vital role in catalysing metabolic processes. These are essential to life and must be consumed through food.
Based on their chemical nature, B vitamins are categorised into eight types.
Vitamin B1 or Thiamine
Thiamine is necessary to make use of the energy derived from metabolising the food we eat. Also, it helps regulate the proper functioning of the nervous system. Vitamin B food sources such as red meat, lentils, broccoli, sunflower seeds, and grains contain Vitamin B1 or thiamine.
Vitamin B2 or Riboflavin
It helps produce cellular energy and is found in broccoli, salmon, spinach, milk and eggs.
Vitamin B3 or Niacin
Niacin aids in the production of cellular energy as well as maintaining cardiovascular health. Vitamin B3 can be consumed by eating meat, fish, poultry, peanuts and lentils.
Vitamin B5 or Pantothenic Acid
Pantothenic acid is widely found in plant and animal products such as egg yolk, soya beans, cashew nuts, peanuts, brown rice, broccoli and soy milk. It helps produce cellular energy.
Vitamin B6 or Pyridoxine
Vitamin B6 plays a huge role in the functioning of the red blood cells and the nervous system. It is essential to maintain the levels of glycogen and amino acids in the body. Some sources of Vitamin B6 are sesame seeds, chicken, avocados and beans.
Pop Quiz 1
1. Which of these are sources of Vitamin B?
Broccoli
Cashew nuts
Soy milk
All of the above
Vitamin B7 or Biotin
Biotin helps regulate the metabolism of fats, proteins and carbohydrates. It also helps in the growth of hair, nails and skin. It is found in oranges and soybeans.
Vitamin B9 or Folate
Folate plays a critical role in the proper development of the foetal nervous system. Foods such as cereals and bread are rich sources of Vitamin B9.
Vitamin B12 or Cobalamin
Cobalamin is essential for the production of RBCs and the proper functioning of the nervous system. Likewise, it also helps to produce cellular energy. Eggs, beef, milk and chicken contain cobalamin.
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Figure : Vitamin B Classification
Had fun learning the various types of vitamins? Do you think you can identify them now? Test yourself with the following quiz.
Pop Quiz 2
1. Which of these is a Vitamin B Scientific Name?
Riboflavin
Haemoglobin
Hemocyanin
Nicotine
Some Sources of Vitamin B
Besides Vitamin B12, our body does not store the rest of the vitamins for an extended period of time, so these have to be replenished regularly through a balanced diet. Here are some foods that are very high in B vitamins.
a. Green Vegetables
Not only do leafy greens contain high amounts of folate or B9, but they are also good sources of iron. So, eating these, especially raw, is necessary for human body. Notably, they are the highest sources of folate.
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Figure : Spinach
b. Salmon
Besides containing thiamine, salmon fish also contains high levels of riboflavin, niacin and cobalamin, among others. It is a low-mercury fish and is abundant in useful omega-three fatty acids.
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Figure : Baked Salmon
c. Eggs
A single egg contains almost 33% of biotin, which is a staggeringly large amount. Likewise, eggs are also very rich sources of riboflavin, pantothenic acid and folate, second only to liver or organ meat.
Learning all about vitamins and their various types is fun. To know more about these life-giving nutrients, tune into the Vedantu app and watch live demo classes for free! You should also go through our course materials to ace you Biology exams.
FAQs on Vitamin B: Complete Guide for Students
1. What exactly is the Vitamin B complex?
The Vitamin B complex is not a single vitamin, but a group of eight essential water-soluble vitamins that play a crucial role in cell metabolism and energy production. Because they are water-soluble, your body does not store them for long, so you need to get them regularly from your diet.
2. What are some common foods rich in different B vitamins?
A balanced diet is the best way to get all the B vitamins. Here are some examples of food sources for specific B vitamins:
- B1 (Thiamine): Found in whole grains, pork, and legumes.
- B2 (Riboflavin): Abundant in dairy products, eggs, and lean meats.
- B6 (Pyridoxine): Present in chicken, fish, potatoes, and bananas.
- B9 (Folate): Rich in leafy green vegetables like spinach, and also in beans and citrus fruits.
- B12 (Cobalamin): Primarily found in animal products such as meat, fish, eggs, and milk.
3. What are the common symptoms that might indicate a Vitamin B deficiency?
Symptoms of Vitamin B deficiency can vary but often include fatigue, weakness, skin rashes, cracks around the mouth, and a swollen tongue. A severe lack of certain B vitamins can also lead to more serious conditions like anaemia (a low red blood cell count), confusion, or nerve problems.
4. How do B vitamins actually help our bodies create energy?
B vitamins act as coenzymes, which are like 'helper molecules' for enzymes. Think of enzymes as the machinery in your body that converts the food you eat into usable energy. The B vitamins are the essential keys or tools that turn this machinery on. Without them, the process of breaking down carbohydrates, fats, and proteins for energy becomes very inefficient.
5. What are the major diseases caused by a severe lack of specific B vitamins?
A severe and prolonged deficiency of certain B vitamins can lead to specific diseases. The most well-known examples are:
- Beri-beri: Caused by a deficiency of Vitamin B1 (Thiamine).
- Pellagra: Results from a lack of Vitamin B3 (Niacin).
- Megaloblastic Anaemia: Often caused by a deficiency in Vitamin B9 (Folate) or Vitamin B12 (Cobalamin).
6. Why might vegetarians be at a higher risk for Vitamin B12 deficiency?
Vitamin B12 is unique because it is almost exclusively found in animal-based foods like meat, fish, eggs, and dairy products. It is not naturally present in plant foods. Therefore, individuals following a strict vegetarian or vegan diet must get their Vitamin B12 from fortified foods (like certain cereals and plant milks) or supplements to avoid a deficiency.
7. If I feel tired all the time, does that mean I need Vitamin B supplements?
While fatigue is a classic symptom of Vitamin B deficiency, it can also be caused by many other factors like lack of sleep, stress, or other medical conditions. It's best not to self-diagnose. You should first try to eat a balanced diet rich in whole foods. If tiredness persists, it is important to consult a doctor who can determine the actual cause and advise if supplements are necessary.
