The Most Important Vitamin B Sources

Here are some of the basic B Vitamins sources and foods:

Thiamin: Sometimes called the “good humor” vitamin, it is necessary for energy metabolism and nervous system responses—remember the women (in chapter 1) whose personalities were altered by a deficit of this vitamin; it is also important for the response between nerve cells and muscle. Alcohol causes excretion of thiamin in the urine.
Food Sources: Green leafy vegetables, whole grain breads and cereals, legumes, and nuts.

Riboflavin: Necessary for energy metabolism of all body cells, normal vision and healthy skin.
Food Sources: Green leafy vegetables, whole grain breads and cereals, milk products.

Niacin: Also necessary for energy metabolism and healthy skin, contributesto health of nervous and digestive systems. It is also positive in stress prevention. Niacin can be converted in the body from an amino acid, tryptophan, which is present in almost all proteins.
Food Sources: Whole grain and enriched breads and cereals, legumes, nuts,milk products, all protein-containing foods. Sometimes it is prescribed in large dosages by physicians as a measure against atherosclerosis.

Biotin and Pantothenic Acid: Both are necessary for energy metabolism. Pantothenic acid participates in more than one hundred different steps in the synthesis of lipids, neurotransmitters, steroid hormones, and hemoglobin. It also acts to stimulate growth.
Food Sources: Both are widespread in almost all food.


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