Being vegetarian I am always careful about incorporating all the right vitamins and minerals into my diet. Over the years I have experimented with many different supplements, but have always felt that the best way to maintain a healthy body and mind is to try to get the right vitamins naturally, from foods.

Vitamin B is one of the most important vitamins to the human body, and although it is available in a great many foods we do not always get as much of it as we should. Also, the different types of vitamin B have their own functions, so it is essential to incorporate all of the different types into our diets. Below I will explore the various types of B vitamin, which foods they can be sourced in and if there is any associated toxicity.

*B1: THIAMINE*
Found in yeast and pork. Deficiency can lead to a condition called beriberi, which affects the nervous system and causes pain in the limbs and an irregular heatbeat, among other problems. There is generally thought to be no toxicity associated with too much thiamine, but it has been linked to anyphalaxis in some experiments.

*B2: RIBOFLAVIN*
Found in leafy green vegetables, milk, cheese, legumes, tomatoes and mushrooms. Riboflavin is essential to many cellular functions and deficiency can lead to ariboflavinosis, which can cause adversity to sunlight, glossitis and hyperemia. Again, there is no known upper limit to the amount of riboflavin humans can process.

*B3: NIACIN*
Found in pork, chicken, milk and eggs. Niacin is important in the repair of DNA, and producing steroids in the body. Deficiency can lead to pellagra, causing insomnia and mental confusion. The recocomended maximum intake in humans is 35mg per day, and exceeding this dosage can lead to nausea and liver toxicity.

*B5: PANTOTHENIC ACID*
Pantothenic acid is important in maintaining healthy skin, and can be sourced from beef, liver, mushrooms and nuts. Deficiency of this B vitamin can cause acne, while there is no upper level in the amount humans may process.

*B6: PYRIDOXINE HYDROCHLORIDE*
Vitamin B6 is important in the production of red blood cells and cardiovascular health. Good sources of it include pork, turkey, bread and cereals, while deficiency can cause depression and high blood pressure. We should limit ourselves to 100mg per day, as over this amount can lead to sensory neuropathy.

*B7: BIOTIN*
Foods rich in biotin include milk, egg yolks and poultry. The vitamin is important in the metabolism of fatty acids, and deficiency only usually affects children, in who it can lead toneurological disorders. Again, there is no upper limit of the vitamin.

*B8: INOSITOL*
Inositol can be found in yeast, peanut butter and beef liver. It is essential in reducing cholestorol and insulin signal transduction. It has also been found to aid those with a number of psyciatric conditions, including biopolar disorder, agoraphobia and OCD.

*B9: FOLIC ACID*
Foods high in folic acid include cereals, legumes and leafy green vegetables. Deficiency of folic acid in pregnant women can lead to birth defects, and humans should limit themselves to 1mg per day, as exceeding this may lead to neurological damage.

*B12: CYANONOBALAMIN*
Found in beef, pork and seaweed, cyanonobalamin is essential to the production of red blood cells. Deficiency of the vitamin can lead to neurological and cognitive defects, including memory loss. High doses, however, can lead to rashes similar in appearance to acne.

The different types of B vitamin each has a different function, but overall the vitamin's role is to keep the immune system and nervous system functioning effectively, assist in cell growth (especially the formation of red blood cells), support the body's metabolism and reduce the risk of pancreatic cancer. I am fortunate in that although vitamin B is found in abundance in many meat products, it is also found in many foods that I enjoy and eat frequently, such as legumes, leafy greens and cheese. I do not believe that being vegetarian has affected my health in any detrimental way, and as I enjoy cooking I like to experiment with different foods in order to incorporate new tastes and textures into my diet, too. I particularly enjoy cooking with leafy greens, and spinach in particular is a fabulous addition to soups and stews. When I make vegetable soup I often use an entire bag of fresh spinach. It lends a beautiful fresh taste to the soup, and leaves luscious green flecks in the broth to remind me of its presence. Eating so many greens, especially of late, has improved the condition of my skin, and I get less spots and other blemishes that I have had in the past. I have also noticed that I feel more mentally alert, and because of this I will be stocking up on my vitamin B intake when I have my next exams at college.

In these times of ready meals and food on the go it can be easy to overlook the importance of a health and varied diet, but vitamin B is available in so many accessible foods that it should be easy for most of us to cook up something that is rich in the vitamin. Vitamin B is essential to so many of the body's functions, and can be found in such a variety of foods that there is sure to be one that you enjoy.