Nutrition and Vitamin B Vitamin B for Good Health

The B Vitamins -- A Vital Group of Bees

Vitamin B1 – Thiamine

Thiamine is also known as vitamin B1 and helps the body by converting carbohydrates into energy. B1 also helps to maintain the nervous system, heart and muscles. Thiamine can be found in many grains including cereals, fortified breads and in high quantities in wheat germ. In addition to the breads and grains, fish, pork and soybeans also provide thiamine.

A deficiency of vitamin B1 may cause weakness, nerve damage, fatigue and psychosis. Individuals who consume an excessive amount of alcohol on a regular basis may have difficulty maintaining an adequate supply of vitamin B1 in their system because alcohol impairs the body's ability to absorb thiamine from food.

Vitamin B2 – Riboflavin

Riboflavin is also known as vitamin B2 and since it is water soluble it needs to be replaced on a daily basis. Riboflavin works with the other B vitamins and is essential for body growth and in the production of red blood cells. Like thiamine it also helps the body release energy from carbohydrates. Vitamin B2 can be found in eggs, legumes, nuts, green leafy vegetables such as spinach, lettuce and broccoli, dairy products and milk.

A deficiency of riboflavin is uncommon in the United States because of the sufficient supply in our daily food supply. However rare, extreme symptoms of riboflavin deficiency include mouth ulcers, anemia, skin problems and a sore throat.

Vitamin B3 Thiamine

Thiamine is also known as vitamin B3 and, like B2 it is water soluble which means it is not stored in the body and must be replenished on a regular basis though diet or supplements. Niacin is used in the digestive system and like many of the B vitamins assists in the conversion of food to energy. Niacin can be found in dairy products, nuts, eggs, fish, and lean meat.

A deficiency of thiamine may cause skin rashes, mental impairment and digestive problems. Thiamine is prescribed by doctors to lower cholesterol but should only be taken under the supervision of a physician.

Vitamin B5 Pantothenic Acid ; Biotin

Vitamin B5 may also be known as Biotin or Pantothenic Acid and is used by the body to process carbohydrates, proteins and fats. Pantothenic acid and biotin are found in the common B vitamin foods such as fish, dairy products, beans, lean beef, whole grain products, broccoli and vegetables in the cabbage family.

Vitamin B6 Pyridoxine

Vitamin B6 is also known as Pyridoxine. This vitamin is water soluble and is not stored in the body. B6 works with the body to boost the immune system and produce antibodies that are necessary to fight diseases. B6 also helps the body with nerve function and in the creation of red blood cells. B6 can be found in beans, whole grains, nuts, fish and some breads and cereals.

A deficiency of B6 can cause mouth sores, confusion, depression and irritability.

Vitamin B12 Cobalamin

Vitamin B12 is also knows as cobalamin. B12 is a water soluble vitamin and must be replenished since it is not stored in the body. B12 is important for metabolism and helps in the formation of red blood cells and in the protection of the central nervous system. Vitamin B12 can be found in foods similar to the other B vitamins such as eggs, meat, shellfish, milk, meat and poultry. A B12 deficiency can cause anemia, numbness in the legs and arms, loss of balance and weakness.