B 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
hyperirritable
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
Numbness
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
Hemorrhoids
Feeling apprehensive / something bad is going to happen
Nervousness causing loss of appetite
Nervousness with indigestion
Gastritis
Forgetfulness
Thinning of hair
Some Food Sources of B Vitamins
| Vitamin B1 (Thiamin) | Whole grain, enriched, fortified products; bread; cereals | Allows the body to process carbohydrates and some protein. |
| Vitamin B2 (Riboflavin) | Milk, bread products, fortified cereals | Key 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 cereals | Assists in digestion and the conversion of food into energy; important in the production of cholesterol |
| Vitamin B5 (Pantothenic Acid) | Chicken, beef, potatoes, oats, cereals, tomatoes | Important in fatty acid metabolism |
| Vitamin B6 | Fortified cereals, fortified soy products, organ meats | Important for the nervous system; helps the body metabolize proteins and sugar |
| Vitamin B7 (Biotin) | Liver, fruits, meats | Helps with the synthesis of fats, glycogen and amino acids |
| Vitamin B9 Folic Acid (Folate) |
Dark, leafy vegetables; enriched and whole grain breads; fortified cereals | Key for the development of cells, protein metabolism and heart health; in pregnant women, helps prevent birth defects |
| Vitamin B12 (Cobalamin) | Fish, poultry, meat, fortified cereals | Important in the production of red blood cells |
Food Source of B Vitamins
vitamins and minerals – Good Food Sources
