facts about b3 vitamins

Facts About Vitamin B
=====================

From LoveToKnow Vitamins

Knowing the facts about vitamin B makes it easier to understand the
eight essential and distinct vitamins that make up vitamin B, known as
vitamin B-complex.

Two great sources of vitamin B: chicken liver and green leafy
vegetables

Some Facts About Vitamin B
--------------------------

Vitamin B is made up of eight chemically distinct vitamins that
 once were thought to be one vitamin. It is known as vitamin
 B-complex.

All of the B vitamins are water soluble.

B vitamins must be replenished daily as they are not stored in the
 body.

Different B vitamins come from different food sources.

Each B vitamin performs a unique and separate function in the
 body. It was once thought they shared their functions.

Each of the vitamins has its own part in healthy brain function,
 development and mental acuity.

The B vitamins are necessary for the formation of serotonin,
 dopamine and epinephrine, three critical chemicals of the brain.

At times all of the B vitamins work together to keep the body
 functioning in a healthy manner. Working together they are needed
 for the following:

The proper functioning of the body’s metabolic system

Converting carbohydrates to glucose

Promoting cell growth, reproduction and division

RNA and DNA synthesis

Protecting the body from cardiovascular disease

Strengthening the immune system

Maintaining and enhancing the function of the nervous system

Helping the digestive system to work properly

Maintaining healthy muscle tone and skin

Reducing the risk of certain types of cancer, especially
 pancreatic cancer

Fighting depression, anxiety and stress

Improving memory

Vitamin B1 Facts
----------------

Vitamin B1 is known as thiamine.

The cells in the human body cannot use oxygen to store energy if
 it does not have vitamin B1.

It is essential for the energy metabolism of carbohydrates,
 alcohols and fats, the functioning of nerve cells, energy
 production and support of healthy heart functions.

It was the first of the B vitamins to be discovered.

Foods that are a good source of vitamin B1 include:

Organ meats such as liver, heart and kidney

Wheat germ

Enriched fortified cereal

Eggs

Berries

Nuts

Asparagus

Mushrooms

Dark green leafy vegetables

Brussels sprouts

Tomatoes

Eggplant

Legumes

Tuna fish

Sunflower seeds

Vitamin B2 Facts
----------------

Vitamin B2 is known as riboflavin.

It is needed for converting carbohydrates to energy, red blood
 cell formation, growth and cell respiration.

It is essential in order for the body to use vitamin B6.

Foods that are a good source of vitamin B2 include:

Milk

Meat

Mushrooms

Liver

Dark green leafy vegetables

Enriched fortified cereals, breads and pastas

Vitamin B3 Facts
----------------

Vitamin B3 is known as niacin or nicotinic acid.

It is essential for metabolism, growth and tissue oxidation.

Vitamin B3 stimulates the central nervous system and brain
 functions.

This vitamin lowers blood sugar in diabetics.

It helps to improve joint pain of osteoarthritis and rheumatoid
 arthritis.

Foods that are a good source of vitamin B3 include:

Husks of cereals

Green vegetables

Meat

Chicken

Salmon

Tuna

Liver

Fish

Milk

Yeast

Dried peas and beans

Enriched fortified cereal

Vitamin B5 Facts
----------------

Vitamin B5 is known as pantothenic acid.

This vitamin is found as coenzyme A (CoA) in every living cell and
 is necessary to sustain life.

It is necessary for the metabolism of carbohydrates, proteins and
 fats.

Vitamin B5 is essential in the production of melatonin.

It helps to prevent graying of hair and fights wrinkles.

Foods that are a good source of vitamin B5 include:

Liver

Kidney

Yeast

Egg yolk

Milk

California avocado

Molasses

Wheat bran

Sweet potatoes

Vitamin B6 Facts
----------------

Vitamin B6 is known as pyridoxine.

It helps to absorb and metabolize amino acids, fats and
 carbohydrates, stabilize behavior and mood, produce red blood
 cells, and help the immune system.

Vitamin B6 is necessary for balancing hormonal changes in woman
 and relieving premenstrual and menstrual pain and discomfort.

It protects the body from cancer and heart disease.

Foods that are a good source of vitamin B6 include:

Wheat germ

Whole grains

Bananas

Avocado

Liver

Spinach

Green beans

Liver

Kidney

Egg yolk

Meat

Yeast

Vitamin B7 Facts
----------------

Vitamin B7 is also known as biotin or vitamin H.

It helps with carbon dioxide transfer making it essential for the
 metabolism of carbohydrates and fats.

This vitamin helps to synthesize amino acids and fatty acids.

It is necessary for proper cell growth and maintaining steady
 blood sugar levels.

Foods that are a good source of vitamin B6 include:

Royal jelly

Brewers yeast

Egg yolk

Liver

Milk

Vitamin B9 Facts
----------------

Vitamin B9 is known as folic acid, vitamin M, or vitamin B-c.

This vitamin is necessary for the formation of hemoglobin.

It improves focus and alertness.

Foods that are a good source of vitamin B9 include:

Green leafy vegetables

Whole grains

Organ meats

Nuts

Legumes

Vitamin B12 Facts
-----------------

Vitamin B12 is known as cyanocobalamin or cobalamin.

This vitamin is necessary for the central nervous system to
 function properly.

It helps in the formation of red blood cells.

Vitamin B12 is necessary for proper development and growth in
 children.

It is only found in animal sources including:

Meat

Liver

Kidney

Eggs

Milk and dairy products

Conclusion
----------

The B vitamins are all essential nutrients to the body needed to
maintain optimum health and proper body functioning. The facts about
vitamin B remind us of the importance of eating a healthy balanced
diet.

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