This Article is About
vitamin b complex
body metabolism
whole grains
vitamin b12
leg spasms
nerve function
long periods of time
green vegetables
food pyramid
b vitamins
lower cholesterol
Vitamin B Complex
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Vitamin B Complex is found in the foods we eat, if we eat the right foods in regards to the Food Pyramid. Vitamin B Complex is a combination of all the essential B vitamins. There are eight different B vitamins.

Vitamin B1 or Thiamine: This vitamin helps to metabolize sugars or carbohydrates. There are simple and complex carbohydrates, and I will write an article in the future on carbohydrates as there is alot to say about sugar. Vitamin B1 is also important to the nervous system related to proper function. Good sources of Vitamin B1 is found in whole grains, beans, seafood and pork. We don't hear too much about this disease anymore but if some should develop a severe deficiency it will cause beriberi. This affects the nervous system and will include a wasting of muscle, anemia, leg spasms and paralysis. I suppose that if someone went for long periods of time and did not eat any ot the above suggested foods that supply Vitamin B1 then they could develope this disease.

Vitamin B12 or Riboflavin: This vitamin is essential for proper body metabolism, vision, and maintenance of healthy mucous membranes. If you do not get enough Vitamin B12 you might develop a sore, swollen mouth, and psychological problems. It you consume too much Vitamin B12 it can interfere with metabolism of vitamins B1 and B6. To insure that you are getting proper amounts of vitamin B12 you should eat green vegetables, meats, poultry, dairy products and whole grains.

Vitamin B3 or Niacin: This vitamin is what gives us our appetite. It helps in digestion, and nerve function. If we have a deficiency in this vitamin we may see mouth sores, and diarrhea. Foods that are a good source ot Vitamin B3 is found in poultry, meats, fish, nuts, yeast, and whole grains. High doses of Niacin or Nicotinic Acid have been found to help lower cholesterol, but ONLY under your doctors supervision. As with taking anything to extreme it can cause some side effects. This is why you always consult your doctor first. If you overdose this vitamin it will cause hot flashes, itching, elevated blood sugar and uric acid levels, irregular heart pattern, liver damage and ulcers.

Vitamin B5 or Pantothenic Acid: intestinal bacteria will help produce this vitamin. Vitamin B6 is found in all plant and animal foods. There are not really any deficiencies except that if deficient it will increase our need for B1.

Vitamin B6 or Pyroxidine: This vitamin is essential in protein and carbohydrates metabolism. A good source of Vitamin B6 is meats, poultry, fish, grains, dark green leafy vegetables, potatoes, prunes and bananas. If we become low in Vitamin B6 we can become confused, depressed, have itchy scaly skin. If an infant is deficient in B6 it can cause convulsions. Overdoses of this vitamin can cause damage to the sensory nerves.

Vitamin B 12: This vitamin helps to create genetic material and formation of new cells. The source of this vitamin is found in animal products. This is why people who are vegans need to supplement their diets with Vitamin B12.

Biotin: This vitamin is essential for metabolism. Bacteria in our digestive tract produces this vitamin. Good sources of Biotin is found in vegetables, legumes, nuts, seeds, eggs, meats, poultry, and fish.

Folic Acid: This vitamin is essential for creation of RNA, DNA and red blood cells. Unborn babies need this to assure proper fetal health. If you become deficient in Folic Acid you become anemic. A good source of Folic Acid is found in fresh fruits and vegetables.

This is a lot to remember regarding the Vitamin B's. The good new is that, it is just a whole lot easier following the Food Pyramid. Again, if a person eats all the right foods to begin with it will insure that they are getting all these proper nutrients.

Reference *The Cornell Encyclopedia of Health*


Street Talk

You have got a typo of misinformation at paragraph #3 I think you mean to talk about vitamin B2 which is Riboflavin NOT B12 This may make more confusion for readers. Also in my opinion ; The banal redirecting people who are interested in bettering their nutritional intake, to the RDA figures, is not helpful to people who are aware of the toxicity of our current environment which the RDA does not compute in their findings and conclusions;many vitamins are destroyed by our environment and any toxins we intake like smoking, alcohol and other factors; for we actually ARE NOT LAB MICE. Regards. G.T.Stewart

Reply
  about 1 decade ago
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