How many B vitamins are there?
Vitamin B Family
Vitamin B Family
B VITAMINS
Thiamin (B1); Riboflavin (B2); Niacin (B3/B4);
Pantothenic Acid (B5); Pyridoxine (B6);
Biotin (B7); Inositol (B8); Folic Acid (B9);
Para-aminobenzoic Acid (10); Choline (B11);
Hydroxy / Cyanocobalamin (B12)
Pangamic Acid/ Calcium Pangamate (B15)
The vitamin B family consists of 15 different B vitamins. B Vitamins help us use energy. Its like putting a sandwich up against your forehead. Not going to do you any good is it? All B vitamins are all required for different stages of the process whereby energy is released from the food we eat every day.
Vitamin B-1 (Thiamine): RDA 1.2 MG
Vitamin B-1 is a water soluble vitamin. It is known to be beneficial to the nervous system and positive mental state. B-1 aids digestion and promotes growth. Things such as cooking vegetables, drinking alcohol or caffeine, and even antacids can destroy this essential vitamin.
Its main role is to break down carbohydrates from food and convert them into sugar
Thiamine is destroyed by alcohol, so many alcoholics are thiamine deficient
Thiamine is found in pork, sunflower seeds and peanuts
Thiamine is added to many cereals
Vitamin B-2 (Riboflavin): RDA 1.7 MG
This easily absorbed water soluble vitamin is needed for tissue repair and healthy skin. It also helps the body use oxygen and aids in the formation of healthy antibodies and red blood cells.
Helps body release energy from proteins, carbs and fats
Food sources include milk, cheese, yogurt, beef, and green vegetables
Riboflavin is destroyed by light-if you have breads that contain riboflavin, keep them in the dark
Vitamin B-3/4 (Nicain/Niacinamide): RDA 20 MG
Water soluble Niacin is important to the brain's functions, and in promoting healthy skin, nervous and digestive systems. Niacin is also a natural cholesterol-lowering agent.
Provides energy for cell tissue growth
Food sources are chicken, fish, veal, certain cereals and liver
The body can produce niacin from tryptophan which is found in milk and eggs
If you have a diet high in tryptophan, your need for niacin is reduced
Vitamin B-5 (Pantothenic Acid): RDA 10 MG
Our body's adrenal glands and digestive system depend on B-5. It helps in cell building and maintaining normal growth. It is believed to be a factor in helping the body fight physical stress.
In association with coenzyme A, it helps to convert nutrients to energy
Can lower cholesterol and some people say it enhances their athletic abilities
Food sources include yeast, liver, eggs, peas, peanuts, lean meats and legumes
Vitamin B-6 (Pyridoxine): RDA 2 MG
Pyridoxine, this water soluble vitamin is needed to help keep teeth, gums, blood cells and our nervous stysem funtioning helthily. B-6 plays an important role in converting fats, proteins and carbohydrates into usable energy for your body. B-6 is an essential B-Vtiamin that the human body needs to stay in a healthy state. It can help protect the body in helping to form antibodies. B-6 also plays a role in the body's potassium and sodium balance.
Uses protein to build body tissue and metabolizes fat
Food sources include chicken, beef liver and blackstrap molasses
It is necessary for the production of antibodies and red blood cells
Vitamin B-7 (Biotin): RDA 0.3 MG
Water soluble Biotin helps keep your skin and circulatory system in a healthy state. It is also needed to break down fats and proteins. Biotin plays a role in maintaing healthy hair and helps other B-Vitamins work better. B-7 is essential for healthy skin.
Metabolizes protein and fat
Enables the body to absorb vitamin C
Lack of biotin in the diet can lead to eczema and hair loss
Food sources include fruit, nuts, brewers yeast, peanut butter cauliflower and egg yolks
Vitamin B-8 (Inositol): RDA 40 MG
Inositol is a B-Factor in the B-Vitamin family. Inositol aids in fat breakdown and offers nourishment to brain cells and metabolizes fats and cholesterol. Inositol also plays an important part in the health of cell membranes especially the specialized cells in the brain, bone marrow, eyes and intestines. Inositol is said to promote healthy hair, hair growth, and helps in controlling estrogen levels and may assist in preventing breast lumps. It may also help reduce blood cholesterol levels.
Vitamin B-9 (Folic Acid/Folate): RDA 0.4 MG
Folic acid is important for the formation of new red blood cells and aids in the converting go proteins into energy. It is necessary for the growth and division of body cells. Folic Acid is also very important in preventing birth defects related to the spine and brain. A definecy of folate can lead to many major help problems.
Potential cancer fighter because it produces red blood cells and genetic material in cells
Pregnant women must get adequate amounts of folic acid or there is risk of serious birth defects
Heavy drinkers and women on birth control pills have a high risk of becoming deficient in folic acid
Food sources include green leafy vegetables, legumes, liver, peanuts and bananas
Vitamin B-10 (Para-aminobenzoic Acid): RDA 25 MG
Water soluble PABA is important in the break down of protein. It has important sun screening properties and helps keep the skin healthy and smooth. PABA is a factor in helping to form folic acid. PABA is used in sun protection lotions to help reduce and protect you from sunburn.
Vitamin B-11 (Choline): RDA 200 MG
Also known as amanitine, lipotropic factor. An active constituent of lecithin, Choline is a water soluble member of the Vitamin B complex. It is not a true vitamin as it is synthesized in the liver. Choline helps assists in the correct stabilizing and metabolism of fats. Without Choline, fats can frustrate metabolism by becoming trapped in the liver.
Vitamin B-12 (Hydroxy/Cyanocobalamin): RDA 0.006 MG
Vitamin B-12 also known as the "red vitamin", helps play a role in building rich blood and in the development of your body's red blood cell growth. B-12 is also important for the nervous system. Vitamin B-12 plays an important role in concentration, balance and memory. It is hard to digest so we need to ingest much higher amounts than the RDA in order to absorb enough. It’s found only in animal foods, so a supplement may be needed to aquire the RDA
Vitamin B12 is stored in the liver, kidneys and other body tissues
It may take years of a vitamin B12 deprived diet to show signs in a persons health
Reduces fatigue and memory loss
Food sources include meat, fish, eggs and dairy products
Vitamin B-15 (Pangamic Acid/ Calcium Pangamate): RDA 25 MG
Vitamin B15 is a water-soluble vitamin. It is not a vitamin in the strict sense because it has not been proven to be an essential requirement for the body. It detoxifies the by-products of human metabolism, assists in the regulation of hormones, extends cell life and is an instant oxygenator. Pangamic acid also has antioxidant properties, which may help explain why it is so highly touted for its ability to confer protection against urban air pollutants, stimulate increased immune system response, lower blood cholesterol levels, protect the liver from the ravages of alcohol, cure fatigue, and ward off hangovers, Vitamin B15's effect is improved when taken with vitamin A and vitamin E.
A convenient way to get you’re recommended amount of the B vitamins is to take a high quality vitamin B complex supplement while continuing to eat a variety of the recommended foods above. A vitamin B supplement will help with a vast array of health issues including promoting good eyesight, a good immune system, strong nails and hair and a healthy nervous system. It can also prevent shingles, cancer, physical stress, heart disease, high cholesterol, neurological damage such as memory loss and mood changes as well as birth defects.
Signs that you may be vitamin B deficient include:
mental problems
heart palpitations
indigestion
chronic fatigue
Paranoia
fear that something dreadful is about to happen
nervousness
ADD
irritability
feeling of uneasiness
insomnia
restlessness
tingling in hands fingers and toes
rashes
crying spells, inability to cope
Getting Enough B Vitamins
With all the negative reports about pork, it's hard to believe that there is anything good to benefit from eating the meat. Pork is actually a great source for numerous nutrients. The B vitamins are nutrients for which pork provides the best source. The negative reports about pork are associated with the high saturated fat content of some cuts of the meat. With widespread attention on healthy eating, pork producers are striving to provide leaner cuts of pork that are comparable to beef in the amount of saturated fat.
Pork contains a significant amount of iron, zinc, potassium, phosphorous, and magnesium. These vitamins and minerals are important to proper bodily function, such as strong bones, energy, and water balance. The B vitamins in particular exist in pork in amounts comparable to other foods. A 3-oz portion of pork contains as much as half of the amount of thiamin that you need in a day. There are also significant amounts of riboflavin (B2), niacin (B3), and pyridoxine (B6). Each of the B vitamins serves a specific purpose, but collectively they contribute to general good health. Since pork is such a great source of B vitamins, it makes sense that you should include it in your diet.
If you have an aversion to pork or you prefer not to consume this meat, there are other excellent sources of B vitamins, including whole grains and nuts. Supplementation is also a good idea if your diet doesn't provide you with the B vitamins you need. While a multivitamin that contains all of the B vitamins is a good choice, medical experts recommend that individuals who are over the age of 55 focus on vitamin B-12. Studies show that of all the B vitamins, B-12 is the one that the system of the elderly may not be able to process adequately. There are many vitamins specifically formulated for the elderly that contain the recommended 25 micrograms of vitamins B-12 that this age group requires.
Although the reports associated with the benefits of vitamin B supplements are positive, it is recommended to always discuss your health concerns with someone who is trained in medicine and who knows your health background. Most of the B vitamins are not associated with toxicity, but taking excessive amounts of any vitamin is unwise.
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