Vitamin B complex
January 15th 2008 21:45
The vitamin B complex is a collection of eight water-soluble vitamins and are needed in very small amounts for various metabolic processes and other functions.
Although the B-group vitamins are present in many foods, they are very delicate and fragile thus easily destroyed when cooking. Some food processes also removes the B vitamins in certain foods i.e. white flours, breads, sugars and rice making them less nutritious than their wholemeal counterparts.
As part of a healthy lifestyle, the B-group vitamins need to be consumed every day because the body cannot store most of them, with the exception of B12 and folate, which are stored in the liver.
The list of B vitamins are:
-- Vitamin B1 (Thiamine)
-- Vitamin B2 (Riboflavin)
-- Vitamin B3,(Niacin, includes nicotinic acid and nicotinamide)
-- Vitamin B5 (Pantothenic acid)
-- Vitamin B6 (Pyridoxine)
-- Vitamin B7, also Vitamin H (Biotin)
-- Vitamin B8 (myo-inositol) is no longer classified as a vitamin because it is synthesized by the human body
-- Vitamin B9, also Vitamin M and Vitamin B-c (Folic acid)
-- Vitamin B12 (Cyanocobalamin)
Folic acid (Vitamin B9) plays an important role in facilitating many body processes, namely, cell maintenance and repair, synthesis of DNA, amino acid metabolism and formation of red and white blood cells.
Here is a quick break-down of the other B-group vitamins.
Vitamin B-1 Thiamine
Necessary for proper metabolism of sugar and starch to provide energy. Maintains a healthy nervous system as well as aiding proper function of the heart and other muscles. Stress increases the need for B-1 and all B
vitamins.
Found in Brewer's yeast, wheat germ, oatmeal, whole wheat, bran, whole brown rice, black strap molasses, soybeans, and meats.
Effective with B-Complex, B-2, Folic Acid, Niacin, Vitamin C, Vitamin E, Manganese.
Alcohol interferes with the absorption of this water based vitamin.
Vitamin B-2 Riboflavin
Critical in the metabolism of carbohydrates, fats and proteins. Needed in the repair of the nails, skin and hair.
If you are looking to produce a higher level of energy in the body, Vitamin B2 is the one of the more important nutrients. If you exercise every day, you are using up your vitamin B2 supply.
Cheese and milk are the best dietary sources of this vitamin, also green vegetables and whole grains.
Vitamin B-3 Niacin
Required for the synthesis of sex hormones, as well as being vital to the nervous system. It also aids circulation, and reduces serum cholesterol.
Because niacin dilates the blood vessels, many people taking this supplement regularly report the heat sensation and redness, commonly occurring in the area of the face.
The average daily dosage for adults is approximately 15 mg. Fish and chicken are good natural sources.
Vitamin B-6 Pyridoxine
Involved in the metabolism of fats, especially the unsaturated fatty acids.
Required by many amino acids for their metabolism, and also aids in the production of hydrochloric acid.
This vitamin must be present for the production of both red blood cells, and also antibodies. It plays an important role in the body's immune system
B6 relieves a wide variety of PMS symptoms, such as breast tenderness, weight gain (water retention) and irritability. This very important vitamin has also been shown to be helpful in reducing or eliminating symptoms of nervous tremors and epileptic seizures.
Whole grains are a good source of this vitamin.
Vitamin B-12
Essential for the correct functioning of all cells, especially bone marrow and nervous tissue, it is also required for red blood cell formation.
Necessary for normal digestion, absorption of foods, proteins synthesis and carbohydrate and fat metabolism.
Found in liver, kidney, meats, fish, dairy products and eggs.
Biotin
Required in the formation of glycogen, and is also essential in the making of fatty acids. Biotin, found as an ingredient in many of today's shampoos and hair conditioners, is said to repair damaged hair and keep hair healthy. Can be found in Brewer's yeast and nuts.
Choline
Choline is an active factor in lecithin, and aids in the metabolism of fats.
Helps lower cholesterol, transferring nerve impulse to the brain, helps against memory loss and senile dementia, aids the liver in removing poisons and drugs from the bloodstream.
Found in egg yolk, milk, meat, legumes and whole grains.
Pantothenic Acid
Has an enhancing effect upon the adrenal glands, and is often taken during stressful conditions. It is also necessary during metabolism of fats, carbohydrates and proteins. Helps form certain hormones and antibodies.
Needed for maintenance of healthy digestive tract, skin, nerves and glands. Found in organ meats, brewer's yeast, egg yolk, whole grain cereal, chicken, bran, and nuts.
Sources - netfit.co.uk, betterhealth.vic.gov.au
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