B Vitamins

B Complex Deficiencies

B VitaminsB vitamins are found in whole unprocessed foods. Processed carbohydrates such as sugar and white flour tend to have lower B vitamin than such unprocessed foods. For this reason, it is required by law in the United States (and many other countries) that the B vitamins thiamine, riboflavin, niacin, and folic acid be added back to white flour after processing. The question is, what is the quality of these B vitamins that are being added back in and how can we be certain we are getting enough of this important vitamin. This is why I suggest eating more whole foods and supplement your diet with whole food vitamins.

Possible Signs of B Complex Deficiencies

Muscle weakness
Lack of stamina
Drowsiness after eating
Muscular soreness
Rapid heart beat
Feeling of a band around your head
Feeling of sadness
Swelling of the ankles
diminished urination
Tendency to consume large amounts of sweets or carbohydrates
Muscle spasms
Blurred vision
Loss of muscular control
Night sweats
Rapid digestion
Sensitivity to noise
Some Food Sources for B Vitamins
Redness of palms of hands and soles of feet
Visible veins on chest and abdomen
Feeling apprehensive / something bad is going to happen
Nervousness causing loss of appetite
Nervousness with indigestion
Thinning of hair

Some Food Sources of B Vitamins

Vitamin   B1 (Thiamin)Whole grain,   enriched, fortified products; bread; cerealsAllows the body to process carbohydrates and some protein.
Vitamin B2 (Riboflavin)Milk,   bread products, fortified cerealsKey   in metabolism and the conversion of food into energy; helps produce red blood   cells
Vitamin B3 (Niacin)Meat, fish, poultry, enriched and whole grain   breads, fortified cerealsAssists in digestion and the conversion of food   into energy; important in the production of cholesterol
Vitamin B5 (Pantothenic Acid)Chicken,   beef, potatoes, oats, cereals, tomatoesImportant   in fatty acid metabolism
Vitamin B6Fortified   cereals, fortified soy products, organ meatsImportant   for the nervous system; helps the body metabolize proteins and sugar
Vitamin B7 (Biotin)Liver,   fruits, meatsHelps   with the synthesis of fats, glycogen and amino acids
Vitamin B9
Folic Acid (Folate)
Dark, leafy vegetables; enriched and whole grain breads; fortified cerealsKey for the development of cells, protein metabolism and heart health; in pregnant women, helps prevent birth defects
Vitamin B12 (Cobalamin)Fish,   poultry, meat, fortified cerealsImportant   in the production of red blood cells

Food Source of B Vitamins

vitamins and minerals – Good Food Sources

Wikipedia – B vitamins



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