B VITAMINS
Thiamin (B1); Riboflavin (B2); Niacin (B3/B4);
Pantothenic Acid (B5); Pyridoxine (B6);
Biotin (B7); Inositol (B8); Folic Acid (B9);
Para-aminobenzoic Acid (10); Choline (B11);
Hydroxy / Cyanocobalamin (B12)
Pangamic Acid/ Calcium Pangamate (B15)
The vitamin B family consists of 15 different B vitamins. B Vitamins
help us use energy. Its like putting a sandwich up against your
forehead. Not going to do you any good is it? All B vitamins are all
required for different stages of the process whereby energy is released
from the food we eat every day.
Vitamin B-1 (Thiamine): RDA 1.2 MG
Vitamin B-1 is a water soluble vitamin. It is known to be beneficial to
the nervous system and positive mental state. B-1 aids digestion and
promotes growth. Things such as cooking vegetables, drinking alcohol or
caffeine, and even antacids can destroy this essential vitamin.
Its main role is to break down carbohydrates from food and convert them into sugar
Thiamine is destroyed by alcohol, so many alcoholics are thiamine deficient
Thiamine is found in pork, sunflower seeds and peanuts
Thiamine is added to many cereals
Vitamin B-2 (Riboflavin): RDA 1.7 MG
This easily absorbed water soluble vitamin is needed for tissue repair
and healthy skin. It also helps the body use oxygen and aids in the
formation of healthy antibodies and red blood cells.
Helps body release energy from proteins, carbs and fats
Food sources include milk, cheese, yogurt, beef, and green vegetables
Riboflavin is destroyed by light-if you have breads that contain riboflavin, keep them in the dark
Vitamin B-3/4 (Nicain/Niacinamide): RDA 20 MG
Water soluble Niacin is important to the brain's functions, and in
promoting healthy skin, nervous and digestive systems. Niacin is also a
natural cholesterol-lowering agent.
Provides energy for cell tissue growth
Food sources are chicken, fish, veal, certain cereals and liver
The body can produce niacin from tryptophan which is found in milk and eggs
If you have a diet high in tryptophan, your need for niacin is reduced
Vitamin B-5 (Pantothenic Acid): RDA 10 MG
Our body's adrenal glands and digestive system depend on B-5. It helps
in cell building and maintaining normal growth. It is believed to be a
factor in helping the body fight physical stress.
In association with coenzyme A, it helps to convert nutrients to energy
Can lower cholesterol and some people say it enhances their athletic abilities
Food sources include yeast, liver, eggs, peas, peanuts, lean meats and legumes
Vitamin B-6 (Pyridoxine): RDA 2 MG
Pyridoxine, this water soluble vitamin is needed to help keep teeth,
gums, blood cells and our nervous stysem funtioning helthily. B-6 plays
an important role in converting fats, proteins and carbohydrates into
usable energy for your body. B-6 is an essential B-Vtiamin that the
human body needs to stay in a healthy state. It can help protect the
body in helping to form antibodies. B-6 also plays a role in the body's
potassium and sodium balance.
Uses protein to build body tissue and metabolizes fat
Food sources include chicken, beef liver and blackstrap molasses
It is necessary for the production of antibodies and red blood cells
Vitamin B-7 (Biotin): RDA 0.3 MG
Water soluble Biotin helps keep your skin and circulatory system in a
healthy state. It is also needed to break down fats and proteins.
Biotin plays a role in maintaing healthy hair and helps other
B-Vitamins work better. B-7 is essential for healthy skin.
Metabolizes protein and fat
Enables the body to absorb vitamin C
Lack of biotin in the diet can lead to eczema and hair loss
Food sources include fruit, nuts, brewers yeast, peanut butter cauliflower and egg yolks
Vitamin B-8 (Inositol): RDA 40 MG
Inositol is a B-Factor in the B-Vitamin family. Inositol aids in fat
breakdown and offers nourishment to brain cells and metabolizes fats
and cholesterol. Inositol also plays an important part in the health of
cell membranes especially the specialized cells in the brain, bone
marrow, eyes and intestines. Inositol is said to promote healthy hair,
hair growth, and helps in controlling estrogen levels and may assist in
preventing breast lumps. It may also help reduce blood cholesterol
levels.
Vitamin B-9 (Folic Acid/Folate): RDA 0.4 MG
Folic acid is important for the formation of new red blood cells and
aids in the converting go proteins into energy. It is necessary for the
growth and division of body cells. Folic Acid is also very important in
preventing birth defects related to the spine and brain. A definecy of
folate can lead to many major help problems.
Potential cancer fighter because it produces red blood cells and genetic material in cells
Pregnant women must get adequate amounts of folic acid or there is risk of serious birth defects
Heavy drinkers and women on birth control pills have a high risk of becoming deficient in folic acid
Food sources include green leafy vegetables, legumes, liver, peanuts and bananas
Vitamin B-10 (Para-aminobenzoic Acid): RDA 25 MG
Water soluble PABA is important in the break down of protein. It has
important sun screening properties and helps keep the skin healthy and
smooth. PABA is a factor in helping to form folic acid. PABA is used in
sun protection lotions to help reduce and protect you from sunburn.
Vitamin B-11 (Choline): RDA 200 MG
Also known as amanitine, lipotropic factor. An active constituent of
lecithin, Choline is a water soluble member of the Vitamin B complex.
It is not a true vitamin as it is synthesized in the liver. Choline
helps assists in the correct stabilizing and metabolism of fats.
Without Choline, fats can frustrate metabolism by becoming trapped in
the liver.
Vitamin B-12 (Hydroxy/Cyanocobalamin): RDA 0.006 MG
Vitamin B-12 also known as the "red vitamin", helps play a role in
building rich blood and in the development of your body's red blood
cell growth. B-12 is also important for the nervous system. Vitamin
B-12 plays an important role in concentration, balance and memory. It
is hard to digest so we need to ingest much higher amounts than the RDA
in order to absorb enough. It |
