The B Group Vitamins

This group includes 11 different vitamins, such as riboflavin (vitamin B2), thiamine (vitamin B1), folic acid, pyridoxine (vitamin B6), Pantothenic acid.

Vitamin B1 (thiamine or aneurin) is involved in processing carbohydrates and providing vital energy for all of the organism. This water soluble vitamin is essential for the healthy functioning of the nervous system and muscles. It also plays a role in dealing with the body pain and may influence the intellectual functioning of the brain. Good sources of vitamin B1 - Lean pork, liver, kidneys, potatoes, cereals (millet, oat, buckwheat), bread (rye and wholegrain), legumes, green peas.

A light deficiency of this vitamin can cause digestive disorders, nausea, constipation, fatigue, irritability and forgetfulness.

Vitamin B2 (riboflavin) is involved in the processing of carbohydrates in enzymatic reactions inside cells, which means - in the formation of energy. It also helps to maintain healthy skin and mucous membranes.

Tрe lack of this vitamin causes pain in tongue and lips, dry skin, as well as, possibly nervousness, tremor, drowsiness and dizziness.

Vitamin B3 (niacin, nicotine acid) is involved in the maintenance of health and blood circulation, the nervous system and in the adrenal glands. This is a water soluble vitamin, which has as sources the cereals (except corn), as well as peanuts, beans, dried fruits, artichokes, meat, kidneys, liver and chickens.

The lack of vitamin B3 leads to vomiting and diarrhea, loss of appetite, stomach ulcers and duodenum, dermatitis, irritability, depression, insomnia, fatigue and headache pain. In more severe cases occurring disease pellagra, which has all of the symptoms, but also complicated by dementia.

Vitamin B5 (Pantothenic acid) is involved in the processing of carbohydrates and fats, in the formation of the nervous and immune systems, as well as in the adrenal glands. This vitamin is found in many products, and also is produces in the intestine. The deficiency is very rarely, but it may be accompanied by a low level of poor performance adrenal glands, causing headaches, fatigue, insomnia, nausea and abdominal pain - often in a state of stress.

Read about Vitamin B6, B9, B12 in the next post.