| If stress and a lack of energy to meet all the demands | | | | reduces cholesterol. The best sources are fish and |
| of life are problems for you, perhaps an extra dose of | | | | chicken. |
| the B vitamins can help give you an added boost. If | | | | Pyridoxine (Vitamin B-6) aids fat metabolism, relieves |
| you are wondering why the B vitamins are so | | | | PMS symptoms and boosts immune system. Choose |
| important, the answer is quite simple. They work | | | | whole grain foods for your daily allowance of this |
| together to bolster metabolism, maintain muscle tone | | | | vitamin. |
| and healthy skin, enhance immune and nervous | | | | Vitamin B-12 is essential for function of all cells, |
| system function, promote cell growth and division, and | | | | digestion and production of red blood cells. |
| help fight the symptoms and causes of stress, | | | | Find good amounts in meats, liver kidney, fish, eggs and |
| depression and cardiovascular disease. | | | | dairy products. |
| Vitamin B, which was once thought to be a single | | | | Biotin is needed for glycogen formation and for skin, |
| vitamin like vitamins C and D, is now known to be a | | | | hair and nail repair. It is found in brewers yeast and |
| group of eight individual vitamins called the B vitamins | | | | nuts. |
| or B-Complex. Although it is possible to get the vitamin | | | | Folic Acid is necessary for DNA synthesis and |
| B-Complex through supplements, most nutritionists | | | | especially important for pregnant women to reduce |
| agree that the best source is the food we eat. It is | | | | birth defects. Broccoli and spinach are the best |
| worth noting that the B complex vitamins work with | | | | sources for folic acid. |
| each other. So, when possible try to combine them. | | | | Choline helps lower cholesterol and aids brain and liver |
| To help you get the maximum dosage through your | | | | function. Find it in milk, egg yolk, whole grains and |
| diet, we have compiled the following list of B vitamins | | | | legumes. |
| with their functions and best sources. | | | | Pantothenic Acid assists with stress, digestion, skin, |
| Thiamine (Vitamin B-1) aids function of heart and other | | | | nerves and glands. Organ meats, egg yolk, brewers |
| muscles and sustains a healthy nervous system. | | | | yeast, whole grain cereal, bran, nuts and chicken are all |
| It is found in brewers yeast, oatmeal, wheat germ, | | | | great sources. |
| whole wheat, bran, whole brown rice, black strap | | | | Other good food sources of B vitamins are bananas, |
| molasses, meats and soybeans. Alcohol interferes with | | | | lentils, potatoes, chili peppers, tempeh, turkey, and the |
| its absorption. | | | | Australian spread Vegemite. If you still think your diet is |
| Riboflavin (Vitamin B-2) boosts energy and metabolism | | | | not fulfilling your B-complex requirements, many |
| and repairs nails, skin and hair. Find good amounts in | | | | supplements are available and are a popular way to |
| milk, cheese, green vegetables and whole grains. | | | | increase daily intake. As with any supplements, consult |
| Niacin (Vitamin B-3) is needed for synthesis of sex | | | | your doctor or dietician for the correct dosage for |
| hormones, aids nervous and circulation systems and | | | | your particular needs. |