The B Vitamins...

I have a friend who is SO knowledgeable about vitamins and what does what that she has spurred me on to do my own investigations.  In my quest to understand more and learn about the importance of what each one does I found some interesting information and I wanted to share it will all of you.

I know most of you have heard the words thiamin, niacin, and maybe even riboflavin but what you may not realize is that these common names are the names of vitamins that each of us need daily.  You possibly haven't made the connection that when you say folic acid you are also talking about Vitamin B9; they are one and the same.  Here is the association between the two names.

Thiamin is a water soluble vitamin also known as Vitamin B1

Riboflavin is also a water-soluable vitamin aka Vitamin B2

Niacin, you guess it; Vitamin B3

Pyridoxine is called Vitamin B6

Folic Acid is Vitamin B9

Cobalamin is Vitamin B12

and Pantothenic Acid

Vitamin B1 (thiamin)

DOES: Coverts food into energy (breaks down carbohydrates into the simple sugar glucose) and aids the function of the heart, cardiovascular system, brain and nervous system. It is absorbed through the intestines.

DEFICIENCY SYMPTOMS: these are rare but can often occur in alcoholics (the alcohol interferes with the absorption of thiamin through the intestine).

FOUND IN: whole-grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries and yeast.

Vitamin B2 (riboflavin)

DOES: works with other B vitamins to promote healthy growth and tissue repair and helps release energy from carbohydrates and the breakdown of fats and proteins.  Helps with healthy skin, the mucus membranes, the cornea, the nerve sheaths and red blood cell production.

DEFICIENCY SYMPTOMS: skin disorders, anemia, light-senstive eyes and inflammation of soft tissue lining around mouth and nose.

FOUND IN: whole-grain products, milk, meat, eggs, cheese and peas.

Vitamin B3 (niacin)

DOES: Releases energy from carbohydrates, metabolism of food, produces healthy nerves, skin and digestive system.

DEFICIENCY: disease called pellagra.

FOUND IN: meat, fish, brewer's yeast, milk, eggs, legumes, potatoes and peanuts.

Vitamin B6 (pyridoxine)
DOES: Important for maintaining healthy brain function, formation of red blood cells, breakdown of protein and synthesis of antibodies in support of immune system and is essential in the breakdown of carbohydrates, proteins and fats.

DEFICIENCY SYMPTOMS: sink disorders, disruption of the nervous system, confusion, poor coordination and insomnia.

FOUND IN: liver, meat, brown rice, fish, butter, wheat germ, whole grain cereals, and soybeans.

Vitamin B9 (folic acid)

DOES: interacts with B12 for the synthesis of DNA.  It breaks down proteins and aides in the formation of hemoglobin.  It is produced by a bacteria in the stomach and intestines.

DEFICIENCY SYMPTOMS: anemia, poor growth and irritation of the mouth.  It is common in alcoholics, the elderly and people who are malnourished.

FOUND IN: yeast, liver, poultry, pork, shellfish, green vegetables, beans/legumes, citrus fruits/juices, and whole grain cereals.

Vitamin B12 (cobalamin)
DOES: Important for metabolism in the processing of carbohydrates, proteins and fats, formation of red blood cells and maintenance of central nervous system including the brain and spinal cord.  It is stored in the liver.  It can be consumed in large doses because excess is excreted by the body or stored in the liver for use when supplies are scarce.  Stores can last up to one year!

DEFICIENCY SYMPTOMS: include tiredness, being irritable, finding it hard to concentrate, difficulty remembering things, mouth irritations, anemia and in extreme cases, psychosis or depression. Many believe that B12 helps normalize the body’s internal sleep timers, so if you find yourself sleeping often and waking up tired, a vitamin B12 deficiency may be the cause.

FOUND IN: liver (from almost any animal), meat, egg yolks, poultry, milk and cereal.  The BEST sources are found in these top ten list:  1) clams, oysters and mussels.   2) liver.   3) caviar (fish eggs).   4) octopus.   5) fish.   6) crab and lobster.   7) beef.   8) lamb (mutton).   9) cheese (swiss has the most!)   10) eggs (yolks).

Pantothenic Acid

DOES: used in the breakdown of carbohydrates, lipids and some amino acids.  It is produced by bacteria in the intestines.

FOUND IN: meats, legumes and whole-grain cereals.