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Surviving Riyadh

Sources of vitamins

Sources of Vitamins  


I take my daily vitamin supplements. However, you may or may not take a daily vitamin supplement. Chances are, you may not give much thought to vitamins and how they help you keep good health. All vitamins contribute in various ways, but the B complex group is especially important to essential health. Deficiencies of B vitamins can result in severe damage to the body. It's good to know what these B vitamins do and what foods are good sources of vitamin B.

Initially thought to be a single vitamin, it was later found that there were actually eight, each affecting cell metabolism and unexpectedly often found together in various foods:

•    B vitamins provide energy to your body
•    Nutrients to maintain nervous system, the heart muscle and skin health
•    They are required for metabolizing fat and protein
•    Anxiety, stress and depression can be helped with adequate B vitamins.
•    All the B vitamins are water soluble and must be supplied daily. Brewer's yeast is one of the excellent sources of vitamin B.

Vitamin B-1, or thiamine deficiencies can cause leg cramps, weak muscles and enlarging of the heart. Foods that are rich sources of vitamin B-1:
•    Include organ meats
•    wheat germ
•    bran
•    whole grains
•    molasses
•    eggs
•    dark green vegetables
•    beans
•    soybeans
•    nuts and berries.

Vitamin B2, riboflavin deficiencies result in lip cracks, light sensitivity, tongue inflammation, dermatitis and irritation of the mucous membranes. Good sources of vitamin B-2:
•    milk
•    cheese
•    mushrooms
•    whole grains
•    most meats.

Adequate amounts of vitamin B-3 hold cholesterol levels in check and is preventative for hardening of the arteries. Vitamin B-3, or niacin deficiencies:
•    can bring on aggressive behaviors
•    dermatitis
•    muscle weakness
•    insomnia
•    diarrhea
•    confusion.

Food sources of vitamin B-3 include:
•    cold-water fish
•    chicken
•    nuts
•    grains
•    dried beans
•    legumes.

Acne often is a result of deficiencies of Vitamin B-5, pantothenic acid. Although this vitamin is found in almost all foods, the best sources of vitamin B-5:
•    eggs
•    meat
•    legumes
•    whole grains.

Vitamin B-6, pyridoxine, in insufficient amounts, can lead to:
•    anemia
•    various skin conditions
•    depression
•    high blood pressure.

Your best sources of vitamin B-6:
•    bananas
•    avocado
•    whole grains
•    liver
•    spinach
•    green beans.

Inadequate supplies of vitamin B-7 can affect infants in slow growth and some neurological conditions. Deficiencies are rare. Food sources of vitamin B-7:
•    organ meats
•    nuts
•    leafy dark green vegetables.

Vitamin B-9, folic acid, is of particular importance in pregnancy, when deficiencies can cause birth defects. The best food sources of vitamin B-9 are the same foods listed for B-7.

Deficiencies of vitamin B-12:
•    cause anemia
•    cognitive and memory problems, especially in the elderly.
•    Meat
•    dairy products are the only sources of vitamin B-12.

If you suspect deficiencies in the B complex, check with your doctor to make a determination. Supplements are often a good way to ensure adequate levels.

Keywords : sources of vitamins, food source, vitamins, minerals, vitamin B

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