The B Vitamins

All of the B-complex vitamins are vital to normal metabolism and good health. All the B vitamins are water-soluble, like vitamin C, which means they are not stored in the body and must be taken daily. The Bs help metabolize carbohydrates and provide energy. Each of the B vitamins has additional special functions.

Thiamine
Thiamine plays an important part in carbohydrate metabolism and in the functioning of the nervous system. It also helps digestion and a normal appetite. Thiamine deficiency causes beriberi. Pork and liver are particularly good sources of thiamine.

Riboftavin
Riboflavin also promotes metabolism. A deficiency in riboflavin causes sore lips, tongue, and mouth,and rough scaly skin. The eyes are also affected by lack of riboflavin. Liver is an excellent source of this vitamin.

Niacin
Niacin helps the body metabolize the nutrients in food.A lack of niacin can cause pellegra, which can be fatal. The proper amounts of protein give us the niacin we need.

Pyridoxine
B6 is a part of the enzyme system that helps us use and build protein. Meat, whole grain cereals, dried beans, potatoes, and dark green leafy vegetables are good Be providers.

Pantothenic Acid
Pantothenic acid also plays a part in the chemical processes that keep us moving and working. Foods that supply the other Bs are good sources of pantothenic acid.

Biotin
Biotin is available in organ or variety meats, muscle meats, milk, vegetables, egg yolks, grains, and some fruits. It works in several enzyme systems.

Folacin and B12
Folacin and B12 are particularly important in formation of red blood cells. Green leafy vegetables, liver, legumes, meat, whole grains, and other vegetables give us folacin. Organ and muscle meats, milk, cheese, and eggs take care of our B12 needs.

Choline
Probably not a true B vitamin, choline is made in the body from an amino acid with the help of B12 and folacin. It is available in a variety of foods.

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