Vitamin B Complex

In the early days of vitamin research, a substance was discovered which prevented beriberi in humans. What was thought to be a single substance was actually a group - Vitamin B Complex.   Heat in cooking can destroy many of this group.

Vitamin B Complex B1

Thiamine, known as the antineuritic vitamin. Helps prevent the appearance of certain types of nervous disorders. In man, there is retardation of growth, loss of appetite, degeneration of the nervous system, muscular difficulties, enlargement of the heart, and eventual death .

Human beriberi is common in diets based on so-called polished grain. The process used in making white flour and white rice.

RDA 1-1.4 mg/day

Sourcesof Vitamin B1

Thiamine is found in the husks of grains, wheat germ, milk, potatoes, cabbage, meat, eggs, and brewer's yeast.

 

Vitamin B2

Riboflavin is vitamin B2 in te Vitamin B Complex. It aids in the release of energy from cells and may also play a part in vision.

Lack of the b2 vitamin causes sores in the lips and corners of the mouth and a scaly skin. There is sensitivity of the eyes to bright light and can lead to blindness.

RDA1.6mg/day

Sources of Vitamin B2

It is in milk, eggs, wheat germ, green leafy vegetables, peas, lima beans, pork or beef liver, and brewer's yeast.

 

Vitamin B3

Niacin, nicotinic acid or the pellagra preventative.

Red, dry skin which is irritated by sunlight and heat, and a sore mouth. The nervous system may be challenged, resulting in walking difficulties, jerky movements and eventually paralysis.

This disease is often common in diets high in corn.

RDA 13-18mg/day

 

Sources of Vitamin b3

Meats, liver, whole wheat, peanuts, and brewer's yeast are especially rich in it. Fresh peas and cabbage are good sources, and many green leafy vegetables.

 

Vitamin B5

Pantothenic acid has a role in cellular metabolism. It is a part of coenzyme A which is essential in the formation of fatty acids and to liberate energy from fats and carbohydrates. It is required for the formation of hemoglobin, cholesterol and some of the reproduction hormones.

RDA 4-7mg/day

Vitamin B5 Sources

Three rich sources are brewer's yeast, liver, and kidney. Other good sources are eggs, whole milk, sweet potatoes, tomatoes, and roasted peanuts.

 

Vitamin B6

Pyridoxine has a part in cellular metabolism. The nervous system seems to be particularly susceptible to the impact of low b6 levels.

RDA 2-2.2 mg/day.

Vitamin B6 Sources

This vitamin is in common foods such as milk, fresh vegetables, whole wheat and meats.

 

Vitamin B7

Low levels of Biotin in man may lead to skin changes, loss of weight, and muscular pain.

RDA1-2 mg/day

Vitamin B7 Sources

In greatest quantities in liver, yeast, and poultry. In lesser amounts in egg yolk, tomatoes, and carrots. Biotin is made by some bacteria in the large intestine Vitamin B Complex.

 

Vitamin B9

Involved in many bio-synthetic reactions and appears to be closely associated with proper blood formation.

RDA 400mcg/day

Vitamin B9 Sources

Liver, kidney, mushrooms, and yeast. Some green vegetables.

 

Vitamin B12

B12 helps in the treatment of pernicious anemia. It is normally formed by bacteria in the large intestine.

RDA 3mcg/day (micrograms)

Vitamin B12 Sources

Good sources of the vitamin are liver and kidney; moderate amounts can be obtained from milk, lean meats, and fish.