B族維他命可幫助身體生長，發育和保持健康。
如果你是貧血或素食者，體內B族維他命含量有可能偏低。缺乏B族維他命可引起疲勞、食慾不振，並會導致兒童生長不良。注意平衡膳食，包括肉類或海鮮、乳類、綠葉蔬菜和五穀類將有助於生長發育。
B1（硫胺素）
主要優點：有助身體產生能量，並支持肌肉、神經和心臟健康。
食物來源：小麥胚芽
B2（核黃素）
主要優點：有助保持皮膚、神經系統和消化系統健康。可降低白內障的發生率。
食物來源：脫脂奶
B3（菸酸）
主要優點：有助產生能量。或有助降低口腔，喉嚨和食道癌症發病率。用於降低膽固醇。可幫助減慢艾滋病毒的病程惡化。
食物來源：去皮雞肉
B5（泛酸）
主要優點：支持生長和發育。口服和局部使用經研究證明傷口能更快速癒合。
食物來源：牛油果
B6
主要優點：參與體內超過100個酶反應的有關代謝，包括蛋白質分解。有助於在子宮內和嬰兒期大腦發育。有助於免疫功能。可減少經前綜合症的症狀。
食物來源：香蕉
B7（生物素）
主要優點：有助於分解蛋白質和碳水化合物。幫助身體製造荷爾蒙。支持在子宮內健康發展。
食物來源：熟的肝臟
B9（葉酸）
主要優點：有助於防止宮內神經管缺陷。降低阿爾茨海默氏病和其它形式癡呆症的風險。DNA合成所需營養。
食物來源：扁豆
B12
主要優點：在成長和發育肩負重要角色。有助於調節高半胱氨酸，此物質水平過高會增加患心血管疾病的風險。可能有助於緩解抑鬱症。協助葉酸進行DNA修復。降低患癌症的風險。如葉酸一樣，它具有降低神經管缺陷的風險。
B vitamins and your health
It's the B vitamins that help our bodies grow, develop, and stay well.
If you are anemic or a vegetarian, you may be at risk for low levels of the B vitamins. Deficiencies can cause tiredness, loss of appetite, and poor growth in children. Eating a well-balanced meal that includes meat or seafood, dairy, leafy greens, and whole grains will help you obtain the Bs necessary for growth and development.
B1 (Thiamine)
Key benefits: Helps the body produce energy and supports muscle, nerve, and heart health
Great food source: Wheat germ cereal
B2 (Riboflavin)
Key benefits: Helps keep the skin, nervous system, and digestive systems healthy. May reduce incidence of cataracts.
Great food source: Nonfat milk
B3 (Niacin)
Key benefits: Assists energy production in cells. Associated with decreased incidence of mouth, throat, and esophageal cancers. Used to lower cholesterol. May help slow progression of HIV.
Great food source: Skinless chicken
B5 (Pantothenic acid)
Key benefits: Supports growth and development. Oral and topical use has been shown to heal wounds more quickly.
Great food source: Avocado
B6
Key benefits: Involved in over 100 enzyme reactions related to metabolism, including the breakdown of protein. Contributes to brain development in utero and infancy. Helps immune function. May reduce PMS symptoms.
Great food source: Banana
B7 (Biotin)
Key benefits: Helps break down protein and carbohydrates. Helps the body make hormones. Supports healthy development in utero.
Great food source: Liver, cooked
B9 (Folic acid)
Key benefits: Helps prevent neural tube defects in utero. Associated with a decrease risk for Alzheimer’s disease and other forms of dementia. Required for synthesis of DNA.
Great food source: Lentils
B12
Key benefits: Plays a role in growth and development. Helps regulate homocysteine, which, in elevated levels, increases the risk of cardiovascular diseases. May help ease depression. Helps folate do DNA repair. Lowers cancer risk. Like folic acid, it’s associated with lowering risk of neural tube defects.
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