The various forms of vitamin B are highly essential for the proper functioning of the body as the deficiency can cause damages, ranging from mild to serious. Basically, vitamin B and specifically, vitamin B12, is responsible for various metabolic activities in the body and hence, the deficiency may lead to serious problems like asthma, anemia, neurological disturbances and Alzheimer’s disease.
It is found that vegetarians are more prone to disease arising out of vitamin B deficiency because this vitamin is found to occur more in clams, red meat, mollusks, some species of fish and the like. When seeking foods that contain vitamin B, it is clear that most animal derived foods contain at least one type of vitamin B. The choice of foods containing vitamin B for vegetarian is restricted to spirulina and nori that contain vitamin B12 and other vegetarian foods fortified with vitamin B 12, such as nutirgain products, nutritional yeast and soy analogs. Tempeh is a good source of vitamin B12.
Though the concentration of vitamin B is greater in meat and meat products, it is also found in banana, potatoes, beans and molasses. Lean meat, fish, tofu, cottage seeds and sunflower seeds contain vitamin B3 that is niacin. Vitamin B6 is found in foods like chicken, tuna, salmon, shrimp, lentils, brewers, yeast, soya bean, buts, peas, walnuts, peanut butter, bananas, carrots, brown rice, bran and whole grain flour. Vitamin B5 is found in eggs, wheat germ, whole grain cereals, lentils and peanuts.
Vitamin B12 is not easily absorbed in the body and hence, some people find it difficult ot maintain good vitamin B12 levels. For such people, taking vitamin B supplements will be of great help. Vitamin B12 is made by bacteria and fungi yet they are not found in yeasts and higher plants, generally. These friendly- bacteria reside in the gastrointestinal tracts of animals and therefore vitamin B12 can be found only in meat products in large quantities. Interestingly, exercising aids in the production of active form of vitamin B6.