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.