Vitamin B Complex
Vitamin B Complex |
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The B Vitamins
There are eight B vitamins and six chemical substances which form the B complex of vitamins. Although each performs a different function in the body, they all work together to maintain good health.
When trying to lose weight you should be aware that a decrease in food consumption in order to lower daily calories, may also mean a low nutrient intake. You need to make sure you're getting sufficient nutrients through a balanced diet. All the vitamins and minerals are important, but the B complex vitamins will help produce energy for exercise, and exercising is a must if you want to lose weight effectively.
The B vitamin complex consists of:
The chemical substances are:
A well-balanced diet should provide us with all the B vitamins we need, but as these vitamins are water-soluble our bodies do not retain them so we require daily supplies either from foods or supplements.
Many of the B complex vitamins are easily destroyed or lost through the cooking process. Try to use as little water as possible when cooking vegetables and reserve the liquid for use in soups, sauces and gravy!
One good source of all the B vitamins is brewer's yeast. It contains virtually all the B vitamins, as well as many other nutrients. This supplement, which can be obtained from health shops, is great for boosting energy levels. Dieters can stir powdered brewer's yeast into drinks about half hour before eating as it may help to take the edge off appetite.
Wheat germ is another excellent supplement full of vitamin B complex.
Here are links to pages which reveal a list of foods which are high in the individual B vitamins, the pages also details more information about all the basic vitamins and minerals.
Pantothenic Acid This vitamin helps release energy from fats and carbohydrates, aids in the formation of antibodies to fight infection and in the maintenance of a healthy nervous system and healthy skin. Good sources include Offal (liver & kidneys), fish, eggs, wholegrains, pulses and nuts plus brewers yeast and yeast extracts and the supplement royal jelly. There may be an increased need during periods of stress, after injury or antibiotic therapy.
Biotin Biotin aids metabolism and helps maintain healthy skin, hair, sweat glands, nerves, bone marrow and the glands producing sex hormones. It is found in liver, wholegrains, eggs, fish and nuts, and is also present in the supplements brewer's yeast and royal jelly. Babies and adults with mild skin complaints may be found to benefit from supplementation.
Folic Acid Folic acid works with B12 in the production of red blood cells. The best sources are brewer's yeast, soya flour, wheat germ, wheat bran, liver, green leafy vegetables, pulses, nuts and brown rice. It is extremely important for pregnant women to increase their intake in order to prevent premature birth, birth defects and miscarriage. Women on the pill, the elderly, and heavy drinkers should consider supplementation.
B Complex Chemical Substances The other chemical substances in the B complex range include choline and inositol (which prevent cholesterol build up and help nourish brain cells); pangamic acid (which helps the supply of oxygen to the blood); PABA (which maintains healthy skin and aids metabolism); and orotic acid (which aids cell regeneration, repair and growth and may delay early aging).
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A List of High Magnesium Sources Natural Versus Processed Foods in the Diet
All tools and information on this site are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand. |
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