Vitamin B Complex

B 1 (Thiamin)

Needed to convert Carbohydrates into energy. Promotes healthy nerves and healthy heart function. Provides occasional heartburn relief. It also helps keep us from being moody.

Symptoms if you get too little are irritability, weight loss, depression and muscle weakness. Severe deficiency causes beriberi.

Food: meat, poultry, fish and fruits and vegetables grain products - including breads, cereals,

Pasta, rice

B 2 (Riboflavin)

Vital in the production of thyroid hormone; helps supply energy; helps boost the immune cells; works with Iron to produce red blood cells; converts B6 and B3 (Niacin) so they can do their job; helps keep eye function healthy. Helps convert Protein, Fat and Carbohydrates into energy.

Food: Milk, Ice Cream, Cheese, Yogurt, eggs, Liver, Beef, Fish, enriched cereals, grains and green Vegetables such as Broccoli

B 3 (Niacin)

Releases energy from carbohydrates. Helps control blood sugar, promotes healthy skin and benefits nervous and digestive systems. Can raise good Cholesterol and lower the bad cholesterol. Helps keep triglycerides in a healthy range and relaxes blood vessels.

Symptoms of too little are patches of irritated skin, appetite loss, indigestion and weakness.

Food: Eggs, Milk, yeast, meats including liver, cereals, legumes, seeds, green leafy vegetables, and fish

B 4

Prevents Heart muscle weakness.

A symptom of too little is fluid retention.

Food: Wheat Germ

B 5 (Calcium pantothenate)

Promotes growth and health. It is needed for the breakdown of carbohydrates, proteins, and fats.

Food: peas and beans (except green beans), lean meat, poultry, fish, and whole-grain cereals

B 6 (Pyridoxine)

Forms red Blood cells, helps cells make proteins, produces brain chemicals (serotonin) and releases stored forms of energy. Helps protect heart and nerves. Helps prevent PMS.

Too much can cause nerve damage.

Food: fish, poultry and bananas, Potatoes

B 7 (Biotin)

Reduces blood Cholesterol. Helps break down carbohydrates, fats, and protein and helps the use of glucose and healthy nails and hair.

Symptoms of too little are dermatitis, diarrhea, and inflammation of the mucous membranes.

Food: Liver, Soy products, Nuts, Oatmeal, Barley, Legumes, Cauliflower and Whole Wheat, Rice

B 8/9 (Folic Acid)

Makes blood cells, heals wounds, builds muscle and assures the cells duplicate normally.

Too much may be dangerous if you have hormone-related cancers and may cause seizures if you have epilepsy.

Food: Green Vegetables, Spinach, beans, whole grains and Orange juice

B 12 (Cobalamin)

Stored in large amounts in the liver it is important for red blood cell production and cell replication. It maintains the protective sheath around nerves, helps convert food to energy and plays a role in DNA and RNA production. Helps keep our immune system healthy.

Too little symptoms are fatigue, numbness and tingling in the hands and feet caused by nerve damage and memory loss. Dementia & pernicious anemia

Food: Beef, blue cheese, brain, clams, dairy products, eggs, fish, flounder, heart, herring, kidney, liver, liverwurst, mackerel, milk, sardines, shellfish, snapper, Swiss cheese

Food Facts

TasteBud's Delight US Copy write # TXu 1-354-553

by Frances M. McCrory-Meservy