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All About B Vitamins

By May 25, 2022No Comments

In earlier articles, we discussed B1 (Thiamine)and B-6, and now we are going to briefly cover the entire B family with a cursory discussion of what they are, how they affect and are important to us, and what foods contain that nutrient.

These nutrients are found in our diet, and the proper diet will take care of all of the needs one has for being healthy, and there are always supplements to compensate for a deficiency.

This sounds like a tall order, but here we go, starting at the bottom.

B1: Vitamin B1 plays a major role in metabolizing food into energy. B1 is found in whole-grain cereals, yeast, beans, nuts, and meats. Too little vitamin B1 causes beriberi, a disease affecting the heart, digestive system, and nervous system. Beriberi is found in patients who are malnourished, and in those who are heavy drinkers of alcohol. Symptoms of beriberi include difficulty walking, loss of sensation in the hands and feet, and paralysis of the lower legs — and it may even lead to congestive heart failure.


B2:  A diet rich in vitamin B2, also known as riboflavin, is needed to avoid riboflavin deficiency.

Riboflavin helps your body break down and use the carbohydrates, fats, and proteins in your diet and helps metabolize food into energy. This type of   B vitamin also functions to keep your skin, the lining of your gut, and your blood cells healthy.

Getting enough riboflavin may be preventive for migraine headaches and cataracts, according to the National Institutes of Health. Riboflavin may also increase energy levels, boost the immune system, and treat acne, muscle cramps, and carpal tunnel syndrome.

B3: We need vitamin B3, also called nicotinic acid or niacin, in our diets every day to break down the food we eat into the energy we can use. Not getting enough can lead to Pellagra, which has physical and mental difficulties such as diarrhea, inflamed mucus membranes, and dementia. . Legumes, nuts, enriched breads, dairy, fish, and lean meats are all good sources of this type of vitamin B.

B5: It is needed for Growth and contains pantothenic acid, which is needed for many of the biochemical reactions that go into our cells daily to produce hormones. You can find vitamin B5 in vegetables of the cabbage family, such as broccoli and kale, as well as in avocado. In addition, whole-grain cereals, potatoes, dairy, and organ meats are good sources.

B6: We covered this B vitamin in an earlier article, but here it is again in a nutshell. It is involved in more than 100 enzyme reactions in the body’s cells, helping us metabolize amino acids from our food and build new red blood cells. Deficiency can lead to muscle weakness, depression, irritability, short-term memory loss, nervousness, and difficulty concentrating.

  • Bananas
  • Beans
  • Beef liver
  • Bran
  • Brown rice
  • Carrots
  • Cheese
  • Chicken
  • Fortified ready-to-eat cereal
  • Lentils
  • Milk
  • Salmon
  • Shrimp
  • Spinach
  • Sunflower seeds
  • Tuna
  • Turkey
  • Wheat germ
  • Whole-grain flour

B9:  This vitamin is also called folic acid or folate, which is a nutrient necessary for the body’s growth and development.

Naturally occurring folate is found in many sources, including dark-green leafy vegetables, asparagus, brussels sprouts, oranges, nuts, beans, and peas. In addition, folic acid is added to many fortified foods such as cereals and breads.

More To Come About B12

These vital B vitamin nutrients were a bit to absorb, so we will reserve the next section to B12, which is amazing in its breadth of coverage in touching so many of the problems of man, and how supplements can fill the gaps.  Don’t forget if you have any of the symptoms mentioned here, you can probably resolve them by adding the food items mentioned under each to your diet or adding more. And then you can always, with a minimum of time, just order them from Custom Nutra, a responsible manufacturer that uses only organic and natural materials.

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