Vitamin B

The COMPLEX VITAMINS

(B1)Thiamine, (B2) Riboflavin, (B3)Niacin, (B5)Panthothenic Acid, B6, B12, Folic Acid(folate) and Biotin- comprise what we call the B complex vitamins. These important vitamins can chase away the blues, eradicate itchy dermatitis, prevent premenstrual tension, heal the heart and help insomniacs get the rest they need.
Thiamin (B1) is important for good digestion, strong mucous membranes, a healthy nervous systmem and energy. Shortages can cause a weakening of the heart muscle and eventually cardiac failure.
Riboflavin(B2) repairs and maintains body tissues and keeps your body pink. It also helps convert food into energy. A deficiency is known to affect the blood and skin.
Niacin(B3) is involved in energy production, maintains healthy skin, mucous membranes, nerves, brain, and digestion system. A lack of this vitamin could cause everyday problems like dermatitis, irritability and arthritis. Vitamin B6 not only helps to make immunity amino acids, but also aids in our blood circulation, prevents acne, depression, breast pain and bloating. It helps increase our stamina as well. If people have a problem with gallstones, you can stop that with an increase of B6. ??? Did you know, that as the original wheat kernel is subjected to ever greater processing, more B6 is destroyed until this essential vitamin is up to 90% lost...a detrement to our overall health??? This is why it is crucial to our overall health not to eat foods with refined white flours.
Folic Acid(folate) is vital for reproductive health and cell division and helps maintain healthy blood cells. It is also shown to quiet restless legs down.
Vitamin B12 works tirelessly to keep our nerves and blood in shape. It detoxifies the body, and is needed to make DNA. A B12 shortage can result in bloated, misshapen cells that are unable to carry oxygen (their main job in life), so you wind up pale, tired and anemic. Vitamin B12 occurs only in eggs, meat and dairy products, so strict vegetarians should take supplements as insurance!
Biotin is another important nutrient necessary for healthy skin, hair, nails, nerves and bone marrow. It helps maintain healthy blood cells as well. It is also involved in energy production.

If you find yourself dragging or don't have the energy you used to have, you may need to boost up your B vitamins!

Best Sources of B Complex Vitamins
Beef, lean
Brewer's yeast (I sprinkle it on my popcorn)
Chicken, white meat
Chick-peas, dried
Egg hard-boiled
Four, Rye
Flour, whole wheat
Kidney beans, dried
Kidney, beef
Liver, beef
Liver, chicken
Milk, whole
Navy Beans, dried
Peanuts, chopped
Rice, brown, raw
Salmon steak
Soybeans, dried
Sunflower seeds, dried
Swiss cheese
Wheat germ, toasted