Whole grain cereals, wheat, Pulses, Nuts, Green leafy vegetables, Molasses, Meat Liver and Brewer's yeast.

Benefits of vitamin B complex

These vitamins are essential for: The breakdown of carbohydrates into glucose (this provides energy for the body) The breakdown of fats and proteins (which aids the normal functioning of the nervous system) Muscle tone in the stomach and intestinal tract, Skin, Hair, Eyes, Mouth and Liver B vitamins are vital for clear, luminous skin, youthful looks and for delaying graying of hair. They are essential for healthy skin, hair, and eyes. Studies show that 40 percent of dermatitis sufferers lack B vitamins. B vitamins also counteract stress, which has adverse effects on one's appearance.
Deficiency symptoms of vitamin B complex

A deficiency of B complex vitamins can lead to: Greasy skin Dandruff Scaly lips Poor hair growth Gray hair Dry skin Redness and irritation. Inflamed fissures at the corners of nose and mouth. Premature wrinkles.
Who are not advised to take?

Patients who are recovering from heart attacks are not advised to take vitamin B complex. Studies show that those who took the highest amounts of vitamin B their heart risk increases by 20 percent.

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Vitamin B Complex

The vitamin B complex consists of eight water soluble vitamins. The B vitamins wo together to boost metabolism, enhance the immune system and nervous system, kee the skin and muscles healthy, encourage cell growth and division, and other benefit to your body. Brewer's yeast is one of the best sources of the B vitamins.

B1, known as thiamine, serves as a catalyst in carbohydrate metabolism and helps synthesize nerve-regulating substances. Deficiency can cause heart swelling, leg cramps, and muscular weakness. Rich food sources high in thiamine include liver, heart, and kidney meats, eggs, leafy green vegetables, nuts, legumes, berries, wheat germs, and enriched cereals. The Recommended Dietary Allowance (RDA) is 1.5 m Some believe thiamine helps protect against alcoholism and that it is good for depression, stress, and anxiety. It is also said to improve mental ability and to help indigestion.

B2, or riboflavin, helps metabolize fats, carbohydrates, and respiratory proteins. A deficiency can result in skin lesions and light sensitivity. Riboflavins are abundant i mushrooms, milk, meat, liver, dark green vegetables, and enriched cereals, pasta, an bread. The RDA is 1.3 mg for adults. The vitamin is good for the skin, nails, eyes, mouths, lips, and tongue, and it is believed to help protect against cancer.

B3also known as niacin, vitamin P, or vitamin PPhelps release energy from nutrients. It can reduce cholesterol and prevent and treat arteriosclerosis, among oth benefits. Too little B3 can result in pellagra, a disease with symptoms that include sunburn, diarrhea, irritability, swollen tongue, and mental confusion. Too much B3 can result in liver damage. Food sources rich in niacin are chicken, salmon, tuna, liver, nuts, dried peas, enriched cereals, and dried beans. The RDA is 14-18 mg per day for adults. B5, or Pantothenic acid, has a role in the metabolism of fats, carbohydrates, and proteins. It is most abundant in eggs, whole grain cereals, legumes, and meat, although it is found in some quantity in nearly every food. The RDA is 10 mg. Deficiency can result in fatigue, allergies, nausea, and abdominal pain.

Vitamin B6, or pyridoxine, helps the body to absorb and metabolize amino acids, to use fats, and to form red blood cells. Deficiency in the vitamin may result in smooth tongue, skin disorders, dizziness, nausea, anemia, convulsions, and kidney stones. Whole grains, bread, liver, green beans, spinach, avocadoes, and bananas are rich food sources that are high in this vitamin. The RDA ranges from 1.3 to 2 mg

depending on age and gender.

B7also known as Biotin or vitamin H, helps form fatty acids and assists in the release of energy from carbohydrates. There have been no cases of deficiency amon humans. The RDA is 30 g.

B9, or folic acid, sometimes goes by the name of vitamin M or vitamin B-c. Folic acid enables the body to form hemoglobin. It helps treat anemia and sprue. Good fo sources include leafy green vegetables, nuts, whole grains, legumes, and organ mee However, bear in mind that folic acid is lost when foods are stored at room temperature or cooked. Deficiency is rare, although folic acid is particularly important in pregnancy. Consuming adequate folic acid before and during pregnanc helps prevent neural tube defects in newborns, including spina bifida. The RDA for both men and women is 400 micrograms, but women who are pregnant or planning become pregnant should consume 600 micrograms a day. When breastfeeding, the recommendation is 500 micrograms.

Vitamin B12, also known as Cobalamin or Cyanocobalamin, assists the function of the nervous system and the formation of red blood cells. If the body is unable to absorb sufficient B12, pernicious anemia can result. B12 can only be found in anim sources such as eggs, milk, fish, meat, and liver. Therefore, vegetarians are strongly encouraged to supplement. The RDA for adult males and females is 2.4 g. More articles:

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