Vitamin B Group

The Vitamin B group consists of eight types of B vitamins, each with their own function which often occur together in the same foods.

Collectively, B vitamins can help alleviate stress and fatigue, prevent anaemia, maintain energy levels, and benefit our immune system by producing white blood cells. There are different types of white blood cells in our body, and all types are vital to the immune system, some engulf bacteria, some kill infected cells while some produce antibodies.

Dark green coloured vegetables, beans, wholegrains, oats, wheat germs and nuts are good sources of vitamin B group. Vitamin B12 in particular is mainly found in animal products, including fish, meat, poultry, eggs, milk, milk products and seafood like clams, trout, tuna and salmon with seaweed being the plant-based exception. Microorganisms produce vitamin B12 through fermentation so it can be found in fermented food like miso, tempeh and nutritional yeast.

With the limited plant-based food source of vitamin B12, vegetarians need to be especially aware of their vitamin B12 intake. A dietitian can offer advice if you think your vitamin B12 intake is insufficient.

Recipe ideas for you to incorporate vitamin B groups in your daily diet

1. Oats and Brown Rice with Fresh Clams

This recipe comprises three vitamin B rich ingredients, including oats, brown rice and clams. Clams in particular, are a lean source of protein and a remarkably rich source of vitamin B12. Only ten small clams provide us with 100% of the required daily amount of vitamin B12.

Ingredients for two

• 3/4 cup brown rice (source of B vitamin group)
• 1/4 cup whole oats (source of B vitamin group)
• 250g fresh or frozen clams, with or without shells (source of vitamin B12)
• 3 shiitake mushrooms
• 1/2 stalk of celery
• 30g bok choy
• 1/2 carrot
• 250ml reduced salt chicken stock/vegetable stock
• Oil

Method

1. Cut the mushrooms and vegetables into cubes
2. Soak the brown rice in water for 2 hours for a softer texture (optional)
3. Rinse the brown rice, oats and clams, drain and set aside
4. Place the brown rice and oats into a rice cooker and add the stock to cook
5. Add oil to a pan and stir fry the clams, set aside
6. Stir fry the mushrooms and vegetables, set aside
7. Once the stock is boiling, add the clams for more flavour, cook until the rice is softened
8. Mix in the mushrooms and vegetables, cook for a further 3 minutes, then it’s ready to serve

IMPORTANT NOTE
Eating wholegrain foods such as brown rice, wholegrain bread and oats add fibre, vitamins and minerals into your diet. Wholegrains are more nutritious than refined grains like white rice and white bread. Refined grains contain carbohydrate but very limited amount of other nutrients.

2. Banana Oatmeal Pancakes

• 1-2 ripe bananas (depending on the size)
• 90g oatmeal flour (1 cup) (source of vitamin B group)
• 125ml low-fat milk (0.5 cup)
• 1 egg
• 1/2 teaspoon baking powder
• 1 teaspoon maple syrup
• Your favourite fruit for topping
• Oil

Method

1. Whisk the oatmeal flour, banana, milk and egg together
2. Add maple syrup and baking soda then whisk again
3. Add oil to a pan and pour in the batter, cook until batter starts to bubble
4. Cook until both sides are golden brown
5. Serve pancakes with maple syrup and fresh fruit

IMPORTANT NOTE
In addition to the vitamin B group, oats have a special nutrient called β-glucan, which may help strengthen our immune defence by enhancing the ability of antibodies and white blood cells to clear bacteria, viruses and infected cells from our body.