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Digital Subscriptions > Vegan Food & Living Magazine > Feb 2019 > The Vitamins B

The Vitamins B

Dr Justine Butler, Viva!Health’s Senior Researcher, guides you to the essential B vitamin sources

The B vitamins are a collection of eight, watersoluble vitamins essential for a range of important functions in the body. They help release energy from food and are essential for our immune and nervous systems. They are not stored in the body, so we need to eat foods that contain them. Why are they so important and which foods contain them? How much do you need? Here’s a rundown of all the essentials...

Note: A microgram is a millionth of a gram. So we only need a tiny amount of B12 – but getting that small amount is vital.

VITAMIN B1 (THIAMINE)

Thiamine helps our bodies use carbohydrates and to form adenosine triphosphate (ATP) the ‘molecular currency’ of energy transfer in our cells.

Signs of deficiency: headache, nausea, fatigue, irritability, depression, forgetfulness, stomach upsets, constipation, poor appetite and weight loss. Severe deficiency can lead to the disease Beriberi, which affects the heart and circulation. People who rely on ready meals, those who avoid cereal products (because of gluten intolerance or following a paleo diet), may be at risk of falling short.

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About Vegan Food & Living Magazine

In the mood for a warming one pot? We've got plenty of delicious vegan options waiting for you in the February issue of Vegan Food & Living. Also this issue, we reveal how to take your new lifestyle into February and beyond for anyone who has been doing Veganuary, plus we show you how Bento boxes can transform your lunches. If that's not enough, you can discover how to reduce your food waste, uncover the truth behind the B vitamins and whip up a Friday night fakeaway. Plus check out the hot new vegan fabrics set to hit the high street and explore the common misconceptions of being vegan.