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The B Vitamins

Vitamin B is a complex of several vitamins. The name arises because it was once considered a single vitamin, much like Vitamin C or Vitamin D. Later research has shown it is in fact a complex of chemically distinct vitamins that happen to often coexist in the same foods; the name has gradually declined in use, being replaced by the generic term "the B vitamins", the vitamin B complex, or by the specific names of each vitamin.

Vitamin B12 is bound to the protein in food. Hydrochloric acid in the stomach releases vitamin B12 from proteins in foods during digestion. Once released, vitamin B12 combines with a substance called Intrinsic Factor (IF). The intestinal tract can then absorb this complex.
The B vitamins are important in our metabolic activity - this means that they help make energy release it when your body needs it. So the next time you're out running, thank those B vitamins. This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a big role to play. Vitamin B can also help with the following: Maintain healthy skin and muscle tone, Enhance the immune and nervous system functions, Promote cell growth and division, including that of the red blood cells that help prevent anemia. Together, they also help combat the symptoms and causes of stress, depression, and cardiovascular disease. All the B vitamins are water soluble, and are spread throughout the body and must be replenished daily with any excess excreted in the urine.

• Here is the full list of B Vitamins:
• Vitamin B1, (Thiamine)
• Vitamin B2, (Riboflavin)
• Vitamin B3, also Vitamin P or Vitamin PP (Niacin)
• Vitamin B5, (Pantothenic acid)
• Vitamin B6, (Pyridoxine and Pyridoxamine)
• Vitamin B7, also Vitamin H (Biotin)
• Vitamin B9, also Vitamin M and Vitamin B-c (Folic acid) - important
• for pregnancies Vitamin B12, (Cyanocobalamin)

Which foods are rich in vitamin B?   

Recommended Daily amount: age 19 +  Male: 2.4 (ìg/day)
Female:  2.4 (ìg/day)

· Whole grains, such as wheat and oats
· Tuna and other fish
· Turkey and other Poultry
· Eggs
· Dairy products, like milk and yogurt
· Chili peppers
· Liver
· Potatoes
· Beans and peas
· Citrus fruits, such as oranges
· Bananas

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