Helping our customers get a well-balanced diet through our premium food products is one of our top priorities here at Prinos Farm&Deli. And any well-balanced diet should include a sufficient amount of Vitamins to make sure your body functions at its best. Which includes all the B vitamins – essential for almost everything, from energy levels and metabolism to the formation of red blood cells.

First of all, what are B Vitamins? These essential nutrients are water-soluble compounds that support various bodily functions. The group is made up of 8 main Vitamins. These include: Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), Biotin (B7), Folic acid (B9) and Cobalamin (B12).

While each of the individual B Vitamins have a slightly different function, together they play a crucial role in converting food into energy, maintaining healthy skin and hair, supporting the nervous system, and producing red blood cells. Additionally, B vitamins are important for cognitive function, immune system function, and cardiovascular health.

 But what foods contain B vitamins? Well, a balanced diet that includes plenty of whole grains, fruits, vegetables, and lean proteins will provide enough B vitamin. Especially high-quality and premium food products, such as grass-fed meats and organic dairy.

So, if you are asking yourself “what are the health benefits of B Vitamins?”, look no further. Prinos Farm&Deli have shared the ultimate guide to B Vitamins and the many different ways that they contribute to our overall health and vitality.

The B Vitamins and Their Health Benefits

B1 (thiamin)

• Helps convert food into energy
• Supports proper functioning of the nervous system
• Found in whole grains, nuts, and pork

B2 (riboflavin)

• Helps break down macronutrients (carbohydrates, proteins, fats)
• Supports healthy skin, eyes, and nervous system
• Found in dairy products, eggs, and leafy greens

B3 (niacin)

• Helps convert food into energy
• Supports healthy digestion and nervous system
• Found in meat, fish, and whole grains

B5 (pantothenic acid)

• Helps break down macronutrients
• Supports healthy skin and hair
• Found in meats, whole grains, and legumes

B6 (pyridoxine)

• Helps produce neurotransmitters (chemical messengers in the brain)
• Supports the formation of red blood cells
• Found in poultry, fish, and bananas

 B7 (biotin)

• Helps break down macronutrients
• Supports healthy hair, skin, and nails
• Found in eggs, nuts, and whole grains

 B9 (folic acid/folate)

• Important for proper foetal development (especially in the first trimester of pregnancy)
• Helps form red blood cells
• Found in leafy greens, beans, and fortified grains

 B12 (cobalamin)

• Helps form red blood cells
• Important for proper nervous system function
• Found in meat, fish, and dairy products

What happens when your B Vitamins are low?

As we have now learnt, B Vitamins work to help support your overall health and wellbeing. These nutrients basically work together as a team. So when the body doesn’t get enough of one or more B Vitamin, it can lead to a range of different health problems. Below, we’ve listed some of the signs of a B Vitamin deficiency to look out for.

• A B1 deficiency can cause nerve damage, muscle weakness, and heart problems.
• A B2 deficiency can cause mouth sores, skin rashes, and anaemia.
• A B3 deficiency can cause diarrhoea, dermatitis, and dementia.
• A B6 deficiency can cause anaemia, skin rashes, and nerve damage.
• A B9 deficiency can cause birth defects, anaemia, and neurological problems.
• A B12 deficiency can cause anaemia, nerve damage, and cognitive decline.

Although it is quite rare to have severe Vitamin B deficiencies, those who have restricted diets can be at risk. For example the vegan and vegetarian diet can be lacking in B Vitamins which are primarily found in animal products. However, supplements can work as a good alternative. And researching plant-based sources of this essential nutrient is another great way of making sure you get the recommended amount for optimum health.

While it’s rare to have a severe deficiency in B vitamins in developed countries, many people may not be getting enough B vitamins from their diet. Vegetarians and vegans may be particularly at risk of B12 deficiency, as this vitamin is primarily found in animal products. People who consume alcohol excessively may also be at risk of B vitamin deficiencies, as alcohol can interfere with the absorption and utilization of these vitamins.

The other essential Vitamins are also equally important when considering a healthy and well-balanced diet.  To summarise, these nutrients are necessary for maintaining healthy skin, eyes, and hair, supporting the immune system, and helping the body convert food into energy. And in 2023, there is a wealth of information available on Vitamins for optimal health and vitality.

In general, Vitamins can be obtained from a balanced diet including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Which can all be found at our Prinos Farm&Deli stores, where we stock everything you need for a healthy diet. So, pop into our shops in Larnaca and Nicosia, or visit our E-shop today to stock up on premium food products and fresh fruit and vegetables today.