What You Need To Know:

    B Vitamins are water soluble nutrients that depend on each other’s presence in the body in order to be most effective. In other words, they all work together so you should always take them in a complex form.

    They are vital for maintaining:

    • A healthy nervous system
    • Combating stress
    • Balancing hormones
    • Producing healthy red blood cells
    • Producing/protecting our DNA

    Becoming Your Own Expert:

    The following chart will help you to decide which B vitamins you may be deficient in and which foods you can eat to replenish these nutrients.

    VitaminFunctionSigns of DeficiencyFood Sources
    B1

    Thiamine

    enhances brain function and helps body utilize proteintender muscles, eye pains, poor concentration, poor memory, prickly legs, tingling hands

     

    watercress, squash, zucchini, asparagus, peas, beans mushroom
    B2

    Riboflavin

    converts fats, sugar, and protein into energy; needed to repair and maintain healthy skin, nails, and eyes

     

    burning eyes, sensitivity to light, sore tongue, cataracts, eczema, split nails, cracked lips

     

    watercress, cabbage, asparagus, broccoli, pumpkin, milk, wheat germ
    B3

    Niacin

    Balances blood sugar, lower cholesterol and aids in energy production

     

    low energy, depression, anxiety, tender or bleeding gums, diarrhea

     

    tuna, chicken, salmon, asparagus, turkey
    B5

    Pantothenic Acid

    aids in energy production, controls fat metabolism, helps make anti- stress hormones, needed for hair and skin maintenance

     

     

    muscle tremors or cramps, poor concentration, lack of energy, anxiety or tension, tender heelsavocados, lentils, peas, alfalfa sprouts, eggs, whole wheat
    B6

    Pyridoxine

    essential for protein digestion, brain function, and hormone production; natural antidepressant

     

    water retention, tingling hands, depression, irritability, muscle tremors, lack of energy, flaky skin

     

    bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish
    B9

    Folic Acid

    critical for brain development and overall nervous system healthanemia, cracked lips, eczema, premature gray hair, anxiety, poor appetite, stomach pain, depression

     

    leafy greens, liver, wheat germ, spinach, peanuts, sprouts, broccoli, sesame seeds
    B12needed for utilizing protein and blood formation; needed for synthesis of DNApoor hair condition, dermatitis, irritability, pale skin, constipation, sore muscles

     

     

    Oysters, sardines, clams, crab, fish, eggs, turkey, chicken
    Biotinpromotes healthy skin, nails, and hairdry skin, dry hair, premature gray hair, poor appetite, dermatitis, tender or sore musclesoysters, cauliflower, tomatoes, grapefruit, eggs, watermelon, sweet corn, almonds, herring

     

     

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