There are so many vitamins both water soluble and insoluble that to do them in one big post would be exhaustive. So I’m going to break vitamins up into various parts. This part will explain the B vitamins. There are 8 B vitamins that are all important for energy metabolism.
Vitamin b1 Thiamin
Most important job is energy metabolism although it also burns carbohydrates for energy. Daily intake for adults is 1.1 to 1.2 milligrams.
Sources: whole grains enriched or fortified cereals potatoes green beans although pork is the best source.
Vitamin b2 riboflavin
Very important for energy release especially from fat, helps provide nutrients to antioxidants. Daily amount 1.1 to 1.3 milligrams.
Sources: eggs, enriched grains & cereal meat, spinach, dairy products are your main sources & green veggies.
Vitamin b3 niacin
Your body makes about 50% of the needed niacin from amino acids however you still need to consume 14 to 16 milligrams/day It has to grow in signs nicotinic acid & nicotinamide that are vital for building new cells.
Sources: are beef, wheat bran, fish, peanuts, & poultry.
Vitamin b5 pantothenic acid
Very important for energy and burning carbs fats and proteins. Is found in a a large amount of foods which is a great visit it makes it difficult to be deficit in this. Daily requirements are about 5 milligrams.
Sources: milk dairy products mushrooms sunflower seeds many veggies. It’s actually from the Greek language meaning “from everywhere” which is pretty neat.
Vitamin b6 pyridoxine
Three coenzymes involved with that protein, and carbohydrate metabolism. Is used by the body to make neurotransmitters, it is necessary for hemoglobin production & creating white blood cells.very important for fighting infections and diseases. Daily amount 1.3 to 1.7 milligrams.
Sources: dairy products, enriched or fortified cereals, fish, meat, wheat germ, various fruits and veggies.
Vitamin b7 biotin or vitamin H
This is usually described as the hair vitamin. It breaks down components of enzymes of carbs and fats. It also helps form fatty acids and glucose and can possibly help regulate the blood sugar levels of diabetics although research is still being done on that. Daily amount varies on this, between 30 and 100 micrograms is a good amount however there are supplements up to 10,000 micrograms. Biotin is pretty difficult to overdoes on.
Sources: peanut butter egg yolks, & cheese are all very good sources. This is another of vitamin that is found in a large amount of foods so people are not usually deficit in this.
Vitamin b9 folic acid or folate
This is a carbon carrier for cells essential for building DNA and metabolites and amino acids. Deficiency in this usually affects new growing cells because the normal DNA synthesis has been disrupted for some reason or another. Recommended daily intake is around 400 micrograms.
Sources: leafy greens, dried beans, orange juice, liver, and fortified foods/beverages.
Vitamin b12 cobalamin
Works as a coenzyme for carbon metabolism, namely amino acid & folate reactions. Folate cannot function unless b12 is that adequate levels so being deficient in b12 can lead to a deficiency in folate. Deficiency in b12 is usually from your body having a hard time absorbing the large compound as opposed to not consuming enough of it. Daily amounts 2.4 micrograms.
Sources: meat, milk, seafood, eggs, breakfast cereals they have been enriched with b12 and organ meats such as livers and kidneys.
Hope this helps clear up confusion and explains the B vitamins a bit. Have a lovely day!