How to Understand and Use B Vitamins

A healthy diet that includes the B vitamins is one of the most important things you can do for yourself. They do everything from helping break down your food into energy to creating new DNA. This explains what the vitamins are, what they are for, what deficiencies of these can cause, and what foods you can find them in.

B1 also known as Thiamine is essential to helping the body obtain energy from carbohydrates. Deficiencies of Thiamine can cause Beriberi. It is extremely rare in developed countries but can result in heart and nerve diseases. Foods rich in Thiamine include yeast, brown rice. oatmeal, wheat and rye whole grain flour, peas, kale, asparagus, oranges, pork, beef and pork liver, eggs and cauliflower.

B2 is also known as Riboflavin. It is important for body growth and red blood cell production and helps in releasing energy from carbohydrates. Deficiency of riboflavin can cause sore throat, swelling of mucous membranes, mouth or lip sores, anemia, and skin disorders. Foods rich in riboflavin include Lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products, and bread.

B3 is also known as Niacin. Niacin is important to the digestive system, skin, and nerves. It is also important for the conversion of food to energy. Pellagra has been linked to a deficiency of niacin. Symtons of pellagra are digestive problems, and inflamed skin, High levels of niacin has been linked to skin rashes and liver damage. Foods rich in niacin include eggs, milk, beef, tuna, nuts, dates, carrots and sweet potatoes.

B5 is also known as Pantothenic acid. It is essential to the metabolism of proteins, and fats, as well as for the synthesis of cholesterol. It is rare to have a pantothenic acid deficiency as traces of it are found in so many foods. Foods rich in pantothenic acid meats, liver, kidney, fish, chicken, vegetables, yeast, and eggs.

B6 is also known as Pyridoxine. Pyridoxine helps the immune system produce antibodies that you need to fight diseases. It is used in breaking down protein as well the formation red blood cells and healthy nerve function. Deficiency of pyridoxine can cause confusion, irritability, mouth and tongue sores. High does have been linked to numbness and some neurological disorders. Foods rich in pyridoxine include beans, nuts, eggs, meats, fish, and whole grains.

B9 is also known as Folic acid. Folic acid helps use and create new protiens, create new red blood cells and produce DNA. It is extremely important that women get enough folic acid before and during pregnancy because it helps prevent birth defects including Spina Bifida. Defiencies of folic acid can cause menstual problems, diarrhea, gray hair, as well as peptic and mouth ulcers. Foods rich in folic acid include citrus, beans dark green leafy vegetables, whole grains, liver, pork, poultry and shellfish.

B12 is also known as Cobalamin. Cobalamin is a water soluble vitamin. After the body uses these vitamins, excess amounts are flushed out of the body through the urine. Cobalamin is unusual in the the fact that it can be stored for years at a time in the liver. This makes it rare to have a deficiency. It helps to maintain your central nervous system as well as your metabolism. Because Cobalamin is found mainly in animal product it can be rather difficult for vegans to maintain a healthy level of B12 just from their diet alone. Deficiency can cause anemia, tingling or numbness in the arms and legs, and loss of balance. Foods rich in cobalamin include milk products, eggs, and meat such as beef, poultry, and shellfish.

TIPS.

It is important that you talk to your doctor about your health concerns and the suppliments you take.

Take a B complex suppliment everyday. They contain a healthy blend of all B vitamins. Because B vitamins are water soluble and excess will be flushed out of the body it is important that they are replenished daily.

Foods rich in vitamins are always the best way to meet your bodies nutritional needs