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Vitamin B complex

The complex of B vitamins includes the following group of substances:

The body requires relatively small amounts of vitamins B1, B2 and B3.

Vitamins B6 and B12 help the body to use folic acid and are vital nutrients in a range of activities, such as cell repair, digestion, the production of energy and in the immune system.

Vitamin B12 is also needed for the breakdown of fat and carbohydrate. Deficiency of either vitamin will result in anemia. Vitamin B6 is found in most foods, so deficiency is rare.

Vegetarians and B12

 Vegetarians who eat eggs and dairy produce will get enough B12.Vitamin B12 deficiency can occur in vegans because all dietary sources are animal in origin.

The British Vegan Society recommends foods fortified with vitamin B12, such as:

  • breakfast cereals
  • yeast extract
  • margarine
  • soya powder and milk
  • Plamil
  • soya mince or chunks.

The best dietary sources of the B vitamins, especially B12, are:

  • animal products (meat, poultry)
  • yeast extracts (brewers' yeast, Marmite).
 
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