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| Vitamin B-1 (Thiamin) is required for metabolizing sugar and carbohydrates into energy. Thiamin is also essential for the production of red blood cells and for proper functioning of the nervous and cardiovascular | ||
| systems. Stress can deplete the body of all B vitamins. Thiamin is present in wholesome, unrefined foods including whole wheat bread, brown rice, wheat germ, oatmeal, soybeans and meats such as pork. | ||
| Vitamin B2 (Riboflavin) is essential for the
production of red blood cells and antibodies. It helps the body metabolize
food and also plays a role in maintaining good vision, along with healthy
skin, hair and nails. Vitamin B-2 can be found in eggs and milk. It is also
present in leafy vegetables, whole grain breads, brewer’s yeast, liver,
yogurt and fish. Vitamin B3 (Niacin) aids the body in releasing energy from food. It is also needed for proper functioning of the nervous and digestive systems. Niacin widens the blood vessels and is essential for good circulation. Studies indicate that niacin can lower bad cholesterol, or LDL, while raising good cholesterol, or HDL. Research has also shown that niacin can reduce blood pressure. Niacin can be found in lean meats such as pork, chicken and veal, in fish such as swordfish and salmon, and in peanuts, liver, whole wheat products, avocados and prunes. Vitamin B5 (Pantothenic Acid) helps the body convert fats, carbohydrates and proteins into energy. Pantothenic Acid is essential for good health, energy, growth and development. Sources of Pantothenic Acid include egg yolks, nuts, whole grains, liver, brewer’s yeast and chicken. Vitamin B6 (Pyridoxine) helps the body generate the building blocks of protein called amino acids. It has a role in blood cell production, producing hemoglobin, the protein in red blood cells. It also helps the body produce antibodies, to fight infections. Research has shown that pyridoxine, along with vitamin B-12 and folic acid, can help reduce levels of homocysteine in the blood, an amino acid which has been implicated in heart disease. Sources of vitamin B6 include fish (salmon and cod), meat (chicken, turkey and beef), whole grains, fruits (bananas and watermelons), peanuts, vegetables (sweet potatoes and spinach) and vegetable juice. Vitamin B12 (Cobalamin) is vital for the production of healthy red blood cells, proper nerve growth and brain cell health. Research has shown that vitamin B-12 works with vitamin B-6 and folic acid to help lower levels of homocysteine in the blood, an amino acid which has been implicated in heart disease. Sources of vitamin B12 include meats (beef, turkey and chicken), eggs, dairy products (milk, yogurt and mozzarella cheese), fish (flounder and tuna), fortified cereals, liver and kidney. |
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