Race for Vitamin B

18
Jun
2020

Do you face any numbness in your feet and hands or poor memory problems? It might be your body signalling on Vitamin B deficiency, especially people who are on a vegan or vegetarian diet. As most of the vitamin B sources are from animal products (eg. meat, fish, dairy products and eggs).

There are different type of vitamin B and their functions in your body:

Vitamin B1: Essential to maintain heart function & Keep your body nervous system healthy.

Vitamin B2: Important for body growth and maintenance (eg. hair, skin, and nails) & Helps production of blood cell

Vitamin B3: Maintains good health in the digestive system & Transform calories from food intakes into energy

Vitamin B5: Strengthens immune system & Promotes healthy hair and skin

Vitamin B6: Supports the proper functions of body nervous system & Helps production of blood cell

Vitamin B7: Essential part to build up your DNA & Keeps blood sugar levels healthy

Vitamin B9: Helps in body muscle growth and maintenance & Essential to maintain proper brain function

Vitamin B12: Protect your body against breast cancer & Helps to build up DNA

Great sources of Vitamin B:

  • Fruits: Banana, orange, strawberry
  • Vegetables: Cabbage, asparagus, broccoli
  • Legumes: Pea, kidney bean, lentils
  • Nuts: Almond, peanut, walnut
  • Whole grains: Brown rice, millet, barley
  • Meats: Fish, beef, chicken
  • Dairy products and eggs: Cheese, milk

Signs of Vitamin B deficiency:

  1. Anaemia
  2. Poor memory
  3. Skin rashes
  4. Numbness in feet and hands
  5. Depression
  6. Fatigue
  7. Dizziness
  8. Mouth ulcers, chapped lips

Reference: Healthxchange.sg. 2020. ​​​Vitamin B: Why You Need It [online] Available at: <https://www.healthxchange.sg/food-nutrition/food-tips/vitamin-b-best-food-sources-signs-deficiency>