There is no single B vitamin, but rather there are eight
water soluble vitamins, each of which plays an important
role in the cell metabolism process, making up what is
known as the B-Complex vitamin. While the B vitamins were
once believed to be just a single vitamin, research has
showed that these are eight chemically distinct vitamins
that can coexist in the same foods, but that can also be
found separately in other whole food sources as well. While
these eight vitamins can be combined in a supplement known
as the vitamin B complex, individual B vitamin supplements
are also available. Each of the Vitamin B vitamins is
differentiated by a number, and also has its own unique
name.
Vitamin B1 - Vitamin B1 is also referred to as Thiamine,
and is a water soluble vitamin that is essential for
healthy neural function, and metabolism of carbohydrates.
The result of a thiamin deficiency in most cases is
Beriberi, which is a disease of the nerves and the heart.
Less severe deficiencies may result in weight loss,
confusion, irritability and malaise. Vitamin B1 can be
found in small dosages in many whole food sources including
peas, asparagus, cauliflower, yeast, brown rice, oranges,
pork, eggs and potatoes.
Vitamin B2 - Vitamin B2 is also referred to as Riboflavin,
and is an easily absorbed vitamin that plays a key rule in
maintaining overall health. Vitamin B2 is required for many
cellular processes within the body including the metabolism
of energy, fats, carbohydrates, proteins and ketone bodies.
Popular sources for Vitamin B2 include milk, cheese, liver,
legumes, yeast, almonds, rock lobsters and soybeans.
Riboflavin is easily destroyed by exposure to light, making
it difficult to obtain this vitamin through whole food
sources.
Vitamin B3 - Vitamin B3 is also referred to as Niacin, and
is an organic compound that is a derivative of pyridine and
plays an essential role in the metabolic process of living
cells. Vitamin B3 or Niacin is especially important in
relation to the detoxification of xenochemicals, along with
the repair of DNA and the production of steroid hormones
within the adrenal gland. Vitamin B3 can be found in
numerous whole food sources, including animal products like
fish, salmon, milk and eggs, fruits and vegetables such as
carrots, dates, avocados and broccoli, seeds, nuts and
whole grain products and some fungi, including brewer's
yeast and mushrooms.
Vitamin B5 - Vitamin B5 is also referred to as Pantothenic
Acid, and is a water soluble vitamin that is an essential
nutrient to sustain life. Vitamin B5 is critical when it
comes to the synthesis and metabolism of carbohydrates,
fats and proteins. Vitamin B5 can be found in a wide
variety of different whole food sources, which is where it
derives its name which is from the Greek word "pantothen"
for "from everywhere". Pantothenic Acid, or Vitamin B5 can
be found in high amounts in whole grain cereals, eggs,
meat, royal jelly and legumes.
Vitamin B6 - Vitamin B6 is also referred to as Pyridoxine,
although there are two other compounds that are commonly
referred to as Vitamin B6; Pyridoxal and Pyridoxamine.
Vitamin B6 is best known for its ability to balance the
sodium and potassium in the body, and it also promotes the
production of red blood cells. The most popular source for
Pyridoxine is dragon fruit, which comes from South East
Asia.
Vitamin B7 - Vitamin B7 is also referred to as Vitamin H or
Biotin, and is a water soluble vitamin that plays a role in
the metabolism of leucine and fatty acids, and in the
process of gluconeogenesis. Biotin can be found in a myriad
of different whole food sources, though normally in low
concentrations. Royal jelly and brewer's yeast are the
greatest sources for Vitamin B7, though this vitamin is
also found in oilseed meals, dried yeasts, alfalfa, milk,
liver, egg and some vegetables as well.
Vitamin B9 - Vitamin B9 is also referred to as Vitamin M,
Vitamin B-c or Folic Acid, and is most known as sourcing
from green leafy vegetables which is where this vitamin
gets its name. Folic acid, or Folate, can be found in green
leafy vegetables like spinach, lettuces and turnip greens,
and also in dried beans, fortified cereals, sunflower
seeds, peas, and some other fruits and vegetables.
Vitamin B12 - Vitamin B12 is also referred to as Cobalamin,
and is vital in the normal functioning of the nervous
system and the brain, and also the normal formation of the
blood in the body. Vitamin B-12 plays a part in the
metabolism of the cells in the body, including their
regulation and synthesis, as well as the synthesis and
energy production of fatty acids as well. The natural,
whole food source of Vitamin B-12 both for humans and
animals is other animal products, including meat, eggs and
milk products.
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Ron Godlewski has written many articles on health,
wellness, and maintaining vitality throughout our lifetime.
Read more about the importance of nutrition and the many
benefits of vitamins in our daily diets in the article
library at http://www.pillfreesupplements.com and even
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