To B or Not to B? These vitamins are essential for health.
B vitamins are involved in the proper functioning of cells throughout your body. Deficiencies can lead to a variety of conditions including heart disease, nerve disorders and skin problems.The B complex consists of 8 separate water soluble vitamins. Here they are, with signs that might indicate a deficiency and also their best food sources.
B1 (thiamine) - Increased sugar cravings and tiredness. Sources: unpolished whole grains, nuts and seeds.
B2 (riboflavin) - Dry cracks in the corners of the mouth. Skin rashes, eye and nerve problems. Sources: liver, oily fish, brewer's yeast.
B3 (niacin) - Dermatitis, diarrhoea, dementia. Sources: peanuts, organ meats, poultry, fish, avocados, dried fruit.
B5 (pantothenic acid) - Blood sugar problems, fatigue, acne, premature grey hair.
Sources: egg yolks, fish, whole grains, dried beans, brewer's yeast, avocados.
B6 (pyridoxine) - Depression, mood swings, low energy, skin and nerve problems. Sources: Sunflower seeds, walnuts, lentils, brown rice, hazelnuts.
B12 (cobalamin) - Pernicious anaemia, fatigue, nerve disorders. Sources: animal based foods such as eggs, dairy, fish, meats.
Biotin - Skin and hair problems, especially after treatment with antibiotics. Biotin is normally manufactured in the gut from bifidobacterium bacteria found in live yoghurt. Small amounts found in rice, yeast and egg yolks.
Folic acid (folate) - Anaemia, tiredness, irritability, loss of appetite. Linked to neurological birth defects. Sources: dark leafy greens (spinach, kale, broccoli), beans, peas, beansprouts, nutritional yeast.
Small amounts of B vitamins are contained in a large number of fresh foods but are easily destroyed by cooking or processing. Unlike some other vitamins they are not stored in the body, so must be replenished daily, either in your diet or via supplements.
B vitamins rely on each other to perform efficiently. If you feel your diet is lacking, then choose a balanced natural supplement from a specialist company as cheaper products may be ineffective.
by Caz West, Registered Homeopath & Nutritionist at Natural Remedies.