I am starting by something I found on the internet today that I sent to help a friend. I am going to post the informational link here for a reminder for my part. B Vitamins
http://www.drpernell.com/b%20vitamins.htm
B VITAMINS
VITAMIN B-1
(Thiamine)
IMPORTANCE: Plays a key role in the body's metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles & heart; stabilizes the appetite; promotes growth & good muscle tone.
DEFICIENCY SYMPTOMS: May lead to mental depression & constipation; weakness & feeling tired; nervous irritability; insomnia; the loss of appetite; paralysis & loss of weight; vague aches & pains; heart & gastrointestinal problems.
VITAMIN B-2
(Riboflavin)
IMPORTANCE: Necessary for carbohydrate, fat & protein metabolism; aids in the formation of antibodies and red blood cells; maintains cell respiration; necessary for the maintenance of good vision, skin, nails & hair; alleviates eye fatigue; promotes general health.
DEFICIENCY SYMPTOMS: May result in sluggishness; itching and burning eyes; cracks and sores in the mouth & lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; digestive disturbances; trembling; oily skin.
VITAMIN B-6
(Pyridoxine)
IMPORTANCE: Necessary for synthesis & breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes health skin; reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands; helps maintain a proper balance of sodium & phosphorous in the body.
DEFICIENCY SYMPTOMS: May result in nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm & leg cramps, loss of hair, slow learning, and water retention.
VITAMIN B-12
(Cobalamin)
IMPORTANCE: Helps in the formation & regeneration of red blood cells, thus helping prevent anemia; necessary for carbohydrate, fat & protein metabolism; maintains a healthy nervous system; promotes growth in children; increase energy; needed for Calcium absorption.
DEFICIENCY SYMPTOMS: May lead to depression, tiredness, nervousness, pernicious anemia, poor appetite, growth failure in children, brain damage, neuritis, degeneration of spinal cord, lack of balance.
NIACINAMIDE (VITAMIN
B-3)
IMPORTANCE: Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps metabolize protein, sugar, & fat; reduces high blood pressure; increases energy through proper utilization of food; prevents pellagra; helps maintain a healthy skin, tongue & digestive system.
DEFICIENCY SYMPTOMS: May result in mental depression, nervousness, irritability, fatigue, insomnia, pellagra, gastrointestinal disturbance, headaches, vague aches & pains, loss of appetite, skin disorders, muscular weakness, indigestion, bad breath, canker sores.
PANTOTHENIC ACID (VITAMIN
B-5)
IMPORTANCE: Participates in the release of energy from carbohydrates, fats & protein, aids in the utilization of vitamins; improves the body's resistance to stress; helps in cell building & the development of the central nervous system; helps the adrenal glands, fights infections by building antibodies.
DEFICIENCY SYMPTOMS: May lead to restlessness, painful & burning feet, skin abnormalities, retarded growth, dizzy spells, digestive disturbances, vomiting, stomach stress, muscle cramps.
FOLIC ACID (VITAMIN
B-9)
IMPORTANCE: Necessary for DNA & RNA synthesis, which is essential for the growth and reproduction of all body cells; essential to the formation of red blood cells by its action on the bone marrow; aids in amino acid metabolism.
DEFICIENCY SYMPTOMS: May result in gastrointestinal disorders, anemia, Vitamin B-12 deficiency, pre-mature gray hair.
BIOTIN
IMPORTANCE: Aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12, promotes healthy hair.
DEFICIENCY SYMPTOMS: May lead to depression, extreme exhaustion, drowsiness, loss of appetite, muscle pain, grayish skin color.
PABA (Para Amino Benzoic
Acid)
IMPORTANCE: Aids healthy bacteria in producing folic acid; aids in the formation of red blood cells; contains sun screening properties; aids in the assimilation of Pantothenic acids; returns hair to its natural color.
DEFICIENCY SYMPTOMS: May cause depression, nervousness, extreme fatigue, irritability, eczema, constipation , headaches, digestive disorders, hair turning prematurely gray.
I need this as a reminder to myself as I have gotten very lax about taking my supplements of my B-Complex myself.
I found a great source for all the nutritional values of vitamins and minerals for many of the foods we eat. minerals vitamins
I find that if I listen to my body, it tells me when there are things I am not getting enough of. For instance, I have been "in a mood" where I cannot get enough onions at the moment. Looking up on the chart, I find that onions have potassium in them in an amount that I am probably needing in the heat and with the sweating I have done this summer, there are also antibiotic properties to onions and I have been fighting NOT to get a cold most of the summer.. I guess they are working. I have also been eating all the swiss chard I could get my hands on from the farmers markets... guess what... over 900 mg of potassium... whoo hooo....
If we would just pay more attention to where our food comes from, and what our bodies need to be healthy.. let me think.. we would be healthy......
