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Concept
B vitamins
Summary
B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism and synthesis of red blood cells. They are a chemically diverse class of compounds, but are associated in diet, often occurring together in the same foods. Dietary supplements containing all eight are referred to as a vitamin B complex. Individual B vitamins are referred to by B-number or by chemical name, such as B1 for thiamine, B2 for riboflavin, and B3 for niacin, while some are more commonly recognized by name than by number, such as pantothenic acid (B5), biotin (B7), and folate (B9).
Each B vitamin is either a cofactor (generally a coenzyme) for key metabolic processes or is a precursor needed to make one.
Note: Other substances once thought to be vitamins were given B-numbers, but were disqualified once discovered to be either manufactured by the body or not essential for life. See #Related compounds for numbers 4, 8, 10, 11, and others.
B vitamins are found in abundance in meat, eggs, and dairy products. Processed carbohydrates such as sugar and white flour tend to have lower B vitamin than their unprocessed counterparts. For this reason, it is common in many countries (including the United States) that the B vitamins thiamine, riboflavin, niacin, and folic acid are added back to white flour after processing. This is referred to as "enriched flour" on food labels. B vitamins are particularly concentrated in meat such as turkey, tuna and liver.
Sources for B vitamins also include spinach, legumes (pulses or beans), whole grains, asparagus, potatoes, bananas, chili peppers, breakfast cereals.
The B12 vitamin is not abundantly available from plant products (although it has been found in moderate abundance in fermented vegetable products, certain seaweeds, and in certain mushrooms, with the bioavailability of the vitamin in these cases remaining uncertain), making B12 deficiency a legitimate concern for those maintaining a vegan diet. Manufacturers of plant-based foods will sometimes report B12 content, leading to confusion about what sources yield B12.
Official source
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