Wellbeing Tips - B Vitamins

The B-complex vitamins are a family of water-soluble vitamins necessary for the body’s proper energy metabolism, growth, development, the breakdown of carbohydrates, proteins and fats, among may other important functions in the  body. The B vitamins are:

-B1 (Thiamin)  - B6 (Pyridoxine) -B2 (Riboflavin)  - B9 (Folate) -B3 (Niacin)  - B12 (Cobalamin) -B5 (Pantothenic Acid)

The B vitamins are abundant in a variety of natural sources, including some SMPFC products. Examples are Monterey Meats, Magnolia Chicken, Purefresh Natural Cow’s Milk, fish, grains, legumes, fruits and vegetables. It is therefore important to have a balanced intake of these food items daily in order to complete one’s requirements.

Aside from natural sources, there is also a wide array of SMPFC fortified products which are good and rich sources of B vitamins. Have a variety of these products daily to complete your B vitamin needs.

Vitamin B1 or Thiamin helps maintain good appetite, good muscle tone and the proper functioning of the nerves. These could be found in a variety of natural sources and SMPFC products. It is therefore essential to be able to complete one’s daily requirements which is 1.1 to 1.5 mg daily for adults.

Vitamin B2 or Riboflavin is important for metabolism of food in the body and helps maintain healthy skin, tongue, mouth and normal vision. An adult’s daily need ranges from 1.1 to 1.7 mg/day and you could complete these by consuming the shown food items daily.

Reference: FNRI-DOST Recommended Energy and Nutrient Intake

Vitamin B3 or Niacin is a key component in energy, fat and protein metabolism. It is the most stable among the water-soluble vitamins. Like other B vitamins, this can be found in plenty of natural sources. The daily needs for niacin are:

•Children: 6 to 9 mg/day •Adults: 14 to 16 mg/day

Vitamin B5 or Pantothenic Acid is essential for the maintenance of normal growth and metabolism, healthy skin and the integrity of the brain and spinal cord. It can be found in almost all types of food items, especially those which come from animal sources. Thus, eat a variety of foods in order to complete your daily vitamin B5 needs.

Vitamin B6 or Pyridoxine  plays a vital role in protein metabolism. Thus, making its daily requirements parallel to your protein needs. This means, the higher your protein needs, the higher your vitamin B6 requirements are. It is also widespread in nature, thus having a diet with a variety of foods is enough for your daily vitamin B6.

Folate or Folic Acid  is essential in the formation of heme (iron containing protein of hemoglobin), red blood cells and DNA. This is most especially needed by pregnant women in order to prevent neural tube defects (birth defects in infants). Folate can be found in STAR margarine, green leafy vegetables, liver and other organ meats, legumes and cereals. The daily needs for folate are:

•Children: 160 to 300 mcg •Adults: 400 mcg •Pregnant: 600 mcg

Vitamin B12 or Cobalamin  helps in the normal functioning of nerves, bone marrow, gastrointestinal tract, and plays a role in the formation of red blood cells and DNA. This B vitamin can only be found in natural animal protein sources, as well as STAR products and Magnolia Chocolait. Therefore, make sure to get 3 to 4 servings of your animal proteins and at least 1 serving of the said fortified products for your daily vitamin B12.

Vitamin B12 Food Equivalents

1 cup Magnolia Chocolait 0.70 mg
1 palm-sized Monterey Beef (3.5 oz)* 1.59 mg
1 palm-sized Monterey Pork (3.5 oz)* 0.48 mg
1 pc chicken liver (44g)* 7.41 mg
1 pc Magnolia chicken, skinless (3.5 oz)* 0.33 mg
1 pc tilapia, ckd (87g)* 1.62 mg

Though a few studies support it, B-vitamins are often referred to as “anti-stress” vitamins. This may be due to its key role in the energy production and the stress response in the body. Without these nutrients, the cells would not be able to convert the food we eat into energy needed by the body.

Many B vitamin supplements contain around 4 to 100 times the daily need of healthy adults. This does not mean that your body will produce that much energy nor will it aid in the nerve and other body functions a number of times more efficiently. So, keep in mind to obtain just enough of your B vitamins from food sources daily to keep your body going.