The B Vitamins
Vitamin BI (Thiamin)
Like all other B-complex vitamins, Vitamin B 1, or thiamin, is water soluble and so is regularly flushed from the body in the urine. So, you must absorb enough of this vitamin to meet your requirements on a daily basis.
Sources of vitamin B1:
** Wheat germ.
** Whole grains. Note that processed grains which have their husks removed are stripped of their Vitamin B 1 content.
** Brewer’s yeast.
** Walnuts.
** Pork.
** Milk and dairy products.
** Egg yolk.
** Leafy green vegetables.
Vitamin B1 is destroyed by coffee, alcohol antacid medication and contraceptives.
You need vitamin B1 for:
** To help digest carbohydrates;
** To benefit the nervous system and combat the harmful effects caused by stress.
** Can assist in the treatment of herpes;
** Provides protection for the arteries and cardiovascular system.
Signs of vitamin B1 deficiency:
** Skin problems.
** Digestive problems.
** Problems with nervous system.
** Long term deficiency can lead to beriberi.
Vitamin B2 (Riboflavin)
This vitamin, or riboflavin, is produced in small amounts by the flora in your intestine. That is not sufficient for your entire needs and so needs to be topped up with the right foods.
Sources of vitamin B2
** Cheese
** Oily fish
** Egg yolk
** Wheat germ
** Brewer’s yeast
** Liver and kidneys
** Nuts
Vitamin B2 is destroyed by alcohol and contraceptives.
You need vitamin B2 for:
** To synthesize enzymes in cellular exchanges and the metabolizing of carbohydrates, proteins and fats.
** Keeps the eyes and skin healthy.
** Helps with disorders of the mouth, lips and tongue.
Signs of vitamin B2 deficiency:
** Problems with vision.
** Cataracts
** Lesions in the mouth or on the lips and tongue
** A bright red, shiny tongue
** Poor skin quality
** Abnormal fatigue, especially during periods of stress.
Vitamin B3 (Niacin)
Vitamin B3 is known by various names, including niacin, vitamin PP or nicotinic acid.
Your body produces its own B3 using an essential amino acid called tryptophane.
Sources of vitamin B3
** Livers of pork, beef, veal.
** Whole grains.
** Fish.
** White meat.
** Eggs.
** Dates.
** Figs.
** Almonds.
Vitamin B3 is destroyed by alcohol, contraceptives and sleeping pills.
You need vitamin B3 for:
** Synthesis of various hormones, such as estrogen, progesterone and testosterone, insulin and the hormones that regulate thyroid function.
** Recent studies may indicate a shortage can trigger cancer.
** Helps prevent cardiovascular disease.
** Large amounts can lower cholesterol levels by affecting agents that transport cholesterol around the body.
** Can be helpful in combating a wide range of mental disorders, including schizophrenia, emotional instability and feelings of insecurity.
** Helps with digestion
** Helps prevent various gastrointestinal problems.
Signs of vitamin B3 deficiency:
** Cardiovascular problems.
** Memory loss.
** Sunlight sensitive skin.
** Symptoms of pellagra: diarrhea, dermatitis and signs of dementia.
Vitamin B5 (Pantothenic acid)
Vitamin B5, also known as pantothenic acid, is also synthesized by your intestinal flora, with a calcium base.
Sources of vitamin B5:
** Cabbage.
** Honey.
** Milk.
** Eggs.
** Soybean.
** Tomatoes.
** Beef.
** Poultry.
** Grains and sprouted seeds.
** Spinach.
** Royal jelly.
** Molasses.
** Sunflower seeds.
** Wheat bran.
** Brown rice.
** Liver.
** Kidney.
** Heart.
** Brewer’s yeast.
** Oysters.
It is destroyed by alcohol, caffeine, contraceptives and sleeping pills.
You need vitamin B5 for:
** Transforming fats and sugar into energy, and producing cortico-adrenal hormones.
** Helps combat stress.
** Helps combat fatigue.
** Strengthens the immune system by synthesizing anti bodies.
** Helps treat skin disorders (herpe mycosis).
** Helps, along with vitamin A, in the rapid healing of cuts and wounds.
** Has been shown to slow down the ageing process, when taken in large amounts.
** Can help with both male and female hair loss, when combined with vitamin B8 (biotin).
** Can help combat pelada in children.
** Helps strengthen brittle, fragile nails.
Signs of vitamin B5 deficiency:
** Getting fatigued very quickly.
** Skin disorders
Vitamin B6 (Pyridoxine)
Vitamin B6, also called pyridoxine, is vital for persons who eat a high protein diet. It is also necessary for women who are pregnant or suffer from Premenstrual Syndrome. Breast milk is an important source of B6 for young infants
Sources of vitamin B6:
** Whole grains and sprouted seeds.
** Whole grain bread.
** Brewer’s yeast.
** Egg yolks.
** Beef liver.
** Soybean.
** Kidney.
** Red meat.
** Fish.
** Cabbage.
** Spinach and other green vegetables.
** Peas.
** Fruit.
** Milk.
** Cheese.
** Molasses.
Vitamin B6 is destroyed by alcohol, contraceptives and fierce cooking, such as frying and grilling.
You need vitamin B6 for:
** Effective metabolism of amino acids and proteins;
** The assimilation of magnesium, and the transformation of tryptophane into Vitamin B3 in the intestine.
** Alleviating all symptoms associated with PMS.
** Alleviating morning sickness during pregnancy.
** Relieving problems from taking contraceptives.
** Helps combat certain nervous disorders.
** Helps some types of skin problems, particularly acne.
** Helps re balance the metabolism in diabetes sufferers.
** Stimulates the immune system.
Signs of vitamin B6 deficiency:
** Anemia.
** Dermatitis, especially on the face, around the eyes and mouth.
** Convulsions.
** Insomnia.
** Nervous problems.
** Inflammation of the tongue.
** Some experts believe a deficiency during pregnancy can cause toxaemia leading to the fetus's death.
Vitamin B8 (Biotin)
Vitamin B8, often called biotin, is essential -- along with Vitamin B6-- for maintaining healthy hair and skin. It also plays a vital part in the metabolism of proteins, fats and carbohydrates.
Sources of vitamin B8:
** Liver.
** Kidney.
** Chocolate.
** Peanuts.
** Brewer’s yeast.
** Peas.
** Mushrooms.
** Egg yolk (Don't use egg whites as they render B8 ineffective).
Signs of vitamin B8 deficiency:
** Hair loss.
** Dry, brittle skin.
** Various types of skin disorders.
** Loss of taste.
** Neuromuscular problems.
Vitamin B9 (Folic acid)
Vitamin B9 is commonly called folic acid and is sometimes known as Vitamin BC or Li. Vitamin B9 plays a vital part in important functions, such as the formation of red blood cells and the synthesis of DNA. Because of this, it's very important pregnant women should eat foods rich in folic acid.
Sources of vitamin B9:
** Spinach.
** Broccoli.
** Endive.
** Wheat germ.
** Brewer’s yeast.
** Peanuts.
** Almonds.
** Cheese.
** Peas.
** Beans..
** Liver.
** Sweetbreads.
** Kidney.
** Red meat.
** Poultry.
Vitamin B9 can be destroyed by certain metals, such as iron, copper and manganese, as well as contraceptives.
You need vitamin B9 for:
** Preventing and curing anemia, when combined with Vitamin B 12.
** Protects the body against intestinal parasites and toxins.
** Holds back the appearance of gray hair, when combined with B5.
** May protect against carcinogens (cancer causing substances).
Signs of vitamin B9 deficiency:
** Problems with fetus growth
** Anemia.
** Intestinal problems.
Vitamin B12
Although you only need tiny amounts of this vitamin, vegetables contain no vitamin B12 at all. So vegetarians should eat brewers yeast to make sure they get this vital vitamin.
Sources of vitamin B12:
** Brewer’s yeast.
** Red meat.
** Liver.
** Kidney.
** Milk.
** Cheese.
** Egg yolk.
Like all water-soluble vitamins, B12 can easily be destroyed by fierce cooking, alcohol and contraceptives.
You need vitamin B12 for:
** Production of red blood cells, making an effective treatment for anemia and neuralgia.
** The effective metabolism of iron.
Signs of vitamin B12 deficiency:
** Biermer’s anemia, which presents any or all of the following symptoms:
** Anemia.
** Problems with the digestive system -- including diarrhea and anorexia.
** Parasthesia (Twitching legs -- particularly when fatigued).
Vitamin B15
This is a vital vitamin is essential for providing energy to highly physically active people -- particularly athletes.
Sources of vitamin B15:
** Whole grain rice
** Sesame seeds
** Liver (beef)
** Red meat (not overcooked)
You need vitamin B15 for:
** The oxygenation of tissues.
** Combating various types of intoxication.
** Bolsters resistance to fatigue.
** Saves glycogen, one of the fuels used by your body to produce energy, to reduce recovery time from exercise.
** Protects the body against external sources of pollution.
** Helps remove toxins from the body.
Signs of vitamin B15 deficiency:
** Increased fatigue.
** Increased levels of toxins in the body.
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