1) Vitamin B-1: Thiamine. Vitamin B-1 is vital to providing the body a source of energy from the metabolism of sugars and starches. Vitamin B-1 is also needed to maintain a healthy nervous system and helps the heart and other muscles to function properly. Stress increases the body’s need for vitamin B-1 and alcohol interferes with the absorption of vitamin B-1. Good sources of vitamin B-1 include brewer’s yeast, wheat germ, meat, oatmeal, whole wheat, soybeans, whole brown rice, bran, and black strap molasses.
2) Vitamin B-2: Riboflavin. If you exercise a lot you will be using up more than normal amounts of vitamin B-2 and must be sure to add more to your diet. Vitamin B-2 provides that energy by being a crucial part of the metabolism of carbohydrates, proteins, and fats. The repair of skin, nails, and hair are also aided by vitamin B-2. Good sources of vitamin B-2 include milk, cheese, green vegetables and whole grains.
3) Vitamin B-3: Niacin. Vitamin B-3 reduces serum cholesterol in your bloodstream and supports proper circulation. The synthesis of sex hormones requires vitamin B-3 and it is necessary to the healthy functioning of the nervous system. Good sources of vitamin B-3 include chicken and fish.
4) Vitamin B-6: Pyridoxine. Vitamin B-6 is needed for the metabolism of fats and is especially important in the metabolism of unsaturated fatty acids. Many of the amino acids also require vitamin B-6 for their metabolism. Vitamin B-6 is necessary for the production of antibodies and red blood cells. The body’s immune system also requires vitamin B-6. In addition, vitamin B-6 has been shown to be an aid in the treatment of tremors and seizures. Good sources of vitamin B-6 are found in whole grains.
5) Vitamin B-12. All of the body’s cells need vitamin B-12 to function correctly and red blood cells cannot be formed without it. In addition, vitamin B-12 s necessary for good digestion, protein synthesis, and the metabolism of fats and carbohydrates. Good sources of vitamin B-12 include liver, meats, dairy products, fish, and eggs.
6) Biotin. Biotin is added to many shampoos and conditioners because the nutrient is known for keeping hair healthy and repairing damaged hair. Biotin is also necessary to the formation of glycogen and the production of fatty acids. Good sources of biotin can be found in brewer’s yeast and nuts.
7) Choline. It is thought that choline helps prevent memory loss and senile dementia. Choline helps in the metabolism of fats and serves to lower cholesterol. In addition, choline helps in the efficient transfer of nerve impulses to the brain. Good sources of choline include whole grains, egg yolks, beans, milk, and meat.
8) Pantothenic Acid. This component of vitamin B-Complex facilitates the effectiveness of the adrenal glands. The metabolism of proteins, carbohydrates, and fats call for pantothenic acid, as does the formation of many hormones and antibodies. Pantothenic acid is also needed to maintain the nerves, skin, glands and a healthy digestive tract. Good sources of pantothenic acid include brewer’s yeast, organ meats, whole grains, egg yolks, chicken, and nuts.
9) Folic Acid. Folic acid is one of the most important members of the vitamin B-Complex because it is active in the synthesis of DNA. Folic acid is particularly important to pregnant women because it has been shown to reduce birth defects – one of the most significant being Down’s syndrome.
Copyright © Dennis Becker, 2004.
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