The
B- vitamins
When you
hear the words ‘B vitamins’, what is the first
thing you think of? Many people
would answer ‘nerves,’ which is 100% correct. The B
vitamins aid in enhancing
our nervous system. In today’s high pace, quick living, and
speedy thinking
society, our nerves could use all the help they can get. Assisting the
nervous
system is not the only function that we can thank the B vitamins for,
they also
increase the way our body provide us with energy (our metabolism) to
perform
our daily tasks like breathing, moving or our heart beating. The B
vitamins
also helps to protect and strengthen our immune system and
what’s more, is that
they prevent anaemia by promoting the division and growth of cells,
especially
the red blood cells.
The B
vitamins were originally thought to be only one main component
–vitamin B, but
through many years of research it has been discovered that they are
chemically
distinct vitamins that are normally found in the same foods. That is
where the
commonly referred to “8 B vitamins” were formed.
When referred to as a group
all eight are called “vitamin B complex”.
The
follow table gives you a guide of the eight B vitamins and their main
sources.
|
The B Vits
|
Places you can find them:
|
|
Vitamin B1 (Thiamine)
|
Whole-grain cereals, bread, red meat, green
leafy veg, berries
|
|
Vitamin B2 (Riboflavin)
|
Whole grain foods, milk, red meat, eggs, cheese
and peas
|
|
Vitamin B3 (Niacin)
|
Meats, fish, milk, eggs, legumes, potatoes and
peanuts
|
|
Vitamin B5 (Pantothenic acid)
|
Meats, legumes and whole grain cereals
|
|
Vitamin B6 ( Pyridoxine)
|
Liver, meat, brown rice, fish, whole grain
cereals
|
|
Vitamin B7 (Biotin)
|
Liver, egg yolk, green leafy veg
|
|
Vitamin B9 (Folic acid)
|
Liver, green leafy veg, wholegrain cereal
|
|
Vitamin B12 (cyanocobalamin)
|
Liver, meat, egg yolk, poultry, milk
|
It is important to be aware that the B
vitamins can easily be destroyed by excessive intake of caffeine, daily
stress,
alcohol consumption and smoking. If
our
bodies are lacking one or more of the B vitamins it could lead to
anaemia, various
skin disorders, sensitivity to light, mild depression, lethargy or
fatigue and at
times poor appetite.
To reduce the risk of vitamin B
deficiencies ensure that you eat a balanced, varied diet including lots
of
wholegrain products, lean meats, low fat milk and milk products and
green leafy
vegetables. Reduce your intake of alcohol and caffeine containing
products e.g.
coffee; stop smoking and seek methods to help cope with stress e.g.
yoga,
breathing, relaxation.
Remember a healthy lifestyle leads to a
healthy, happy body!
Article written by Chantal Walsh RD(SA)
–
Dieticians at work
Click
here to subscribe to Health-e-news
Go
to Health-e-news home Page
