Vitamin B1
Thiamine Functions
-
works
with other B Vitamins to convert protein, carbohydrates and fat into energy.
Especially helps with the conversion of carbohydrates
-
helps
with the conduction of nerve impulse and muscle contraction (ATP)
-
Important
for functioning of the heart muscles and nervous system
Vitamin B1
Deficiency Causes
-
also
called beriberi
-
can occur from: crash dieting,
alcohol abuse, liver disfunction, kidney dialysis, and sustained periods of IV nutrients.
Also at risk are those who consume a lot of sweets, soft drinks, and highly
processed foods
-
alcohol abuse is most common cause.
Decreases Vitamin B1 absorption by the body
Vitamin B1
Deficiency Symptoms
-
loss of appetite, poor digestion,
chronic constipation, loss of weight, mental depression, nervous exhaustion,
and insomnia.
-
It can lead to muscular weakness,
leg cramps, slow heartbeat, irritability, defective hydrochloric acid
production in the stomach and consequent digestive disorders.
-
Insufficient supply of thiamine in
the body, the heart muscles can become lazy and fatigued, and the auricles or
the upper chambers of the heart lose their strength and gradually enlarge.
-
There are two major manifestations
of thiamine deficiency: cardiovascular
disease called wet beriberi and nervous system disease called "dry
beriberi". Both types are most often caused by excessive alcohol
consumption.
Vitamin B1 Food
Sources
-
brewer’s or nutritional yeast, brown
rice, egg yolks, fish, legumes, liver, nuts, peas, poultry, rice bran, dulse,
kelp, spirulina, wheat germ and whole grains.
Vitamin B2
Riboflavin
-
aids
the conversion of carbohydrates
and production of energy
-
Important for the bodies growth and RBC
formation
-
Vitamin B2 is needed to convert vitamin B6 and B9
into active forms
Vitamin B2
Deficiency Causes
-
most
often caused by not consuming enough of it
-
other
causes: chronic liver disease, chronic alcoholics and those who receive
total parenteral nutrition (TPN) with inadequate riboflavin
Vitamin B2
Deficiency Symptoms
-
Deficiency of riboflavin is
primarily manifested in the skin and mucous membranes.
-
Characteristic symptoms of
riboflavin deficiency include lesions of the skin, especially in the corners of
the mouth, a red sore tongue and sore throat.
-
Worsening symptoms include a swollen
tongue, seborrheic dermatitis, anemia and impaired nerve function.
Vitamin 2 Food
Sources
-
The richest sources of riboflavin
include organ meats such as liver, kidney and heart, milk, yeast, cheese, oily fish,
eggs and dark green leafy vegetables.
Vitamin B3 Niacin
-
helps convert food
to fuel like the other B Vitamins
-
Helps to keep
your skin, hair, eyes and liver healthy
-
Necessary to keep
your nervous system functioning properly.
-
Helps the body
make sex and stress-related hormones from in the adrenal glands
-
Has shown evidence
to help raise HDL and lower your LDL
Niacin Deficiency
-
rare in developed
countries because niacin is in many foods
-
leading causing is
alcoholism, causing problems with absorption of niacin
Niacin Deficiency Symptoms
-
Mild symptoms
o
Indigestion,
fatigue, canker sores, vomiting, depression
-
Severe symptoms
o
Pellagra. Some
symptoms of pellagra are dermatitis, alopecia, sensitivity to sunlight, scaley
pigmented rash diarrhea, weakness, insomnia, vomiting and depression
o
If not treated
pellagra can cause death
Niacin Rich Foods
- beats, yeast, beef, liver, kidney, fish,
sunflower seeds, peanuts
Vitamin B5 Panthogenic Acid
Functions
-
plays a role in the metabolism of fats, proteins and carbs
-
critical in the manufacturing of RBC’s and sex-related hormones
-
helps maintain a healthy digestive tract
-
helps the body use other vitamins
Panthogenic Acid Deficiency
Causes
-
extremely rare to have this deficiency
-
cause would be extreme starvation
Patheogenic Acid Deficiency
Symptoms
-
insomnia, depression, fatigue, irritability, stomach pain, vomiting,
burning feet and upper respiratory infections
Pantheogenic Rich Foods
-
traces can be found in most foods
-
rich foods are fish, yeast, whole grains, lean meats, legumes,
broccoli and eggs
Vitamins B6 Pridoxine
Functions
-
helps breakdown protein
-
helps produce hemoglobin, which helps with RBC function
-
make antibodies, so helps with immune system function
-
helps maintain normal nerve function
-
helps body form certain neurotransmitter, important for brain
function
-
keep blood sugar in normal range
Pridoxine
Deficiency Causes
-
not
common, most food contain B6
-
can
lead to anemia
-
interactions
with medication causing absorption difficulties
-
alcohol
abuse
-
chronic
diarrhea
Deficiency symptoms
- confusion,
depression, irritability, weakness, diarrhea, walking problems, inflammation of
the stomach, inflammation of skin mouth and tongue sores
Prioxine Rich
Foods
-
banana, avocado, meat, nutsm whole grains, legumes
Vitamin
B7 Biotin Functions
- forms
and strengthens new nail and hair cells
- produces
fatty acids
- helps
maintain healthy blood sugar level
Biotin
Deficiency Causes
- rare
because the body produces Biotin itself in the intestinal lining and it is in
many foods
- eating
raw eggs whites over a period of months to years can cause this
- problems
inhibiting the intestines in making Biotin can cause this deficiency
- seizure
medications
- pregnancy
- liver
diseases can increase requirement for biotin
Biotin
Deficiency Symptoms
-
rashes, fine hair, hair loss,
anemia, dermatitis, fungal infections, depression, lethargy,
hallucinations
Biotin
Rich Foods
-
yeast, nuts, grains, eggs, fish, meat, most vegetables and fruit
Vitamin B9 Folic
Acid Functions
-
helps
form DNA and RNA
-
crucial
for brain function
-
synthesizes
the amino acid methionine which is important for many biological reactions
-
important
when cells and tissues are growing rapidly
-
works
with Vitamin B12 to help make RBC’s and help iron fuction properly in the body
-
works
with Vitamins B6 and B12 to control the levels of the amino acid homocystiene.
High levels of homocysteine are correlated with heart disease
Folic Acid
Deficiency Causes
-
fairly
common to have low levels
-
alcoholism,
inflammatory bowel disease, celiac disease and certain medications
Folic Acid
Deficiency Symptoms
-
poor growth, tongue
inflammation, gingivitis, loss of appetite, shortness of breath, diarrhea,
irritability, forgetfulness, and mental sluggishness.
Folic Acid Rich Foods
-
leafy
greens, asparagus, broccoli, citrus foods, beans, peas, lentils, avocado, okra,
brussel sprouts, seeds and nuts
Vitamin B12 Functions
Cyanocobalamin
-
helps
with bodies metabolism
-
helps
with formation of RBC
-
helps
with maintenance of the CNS
o helps with the production of the myelin
sheath,
o helps nerve signals travel
-
helps
produce neurotransmitters
-
synthesizes
DNA
Vitamin B12
Deficiency Causes
-
not
eating enough meats
-
Inadequate
stomach acid- stomach acid liberates B12 from food
-
Lack
of intrinsic factor- secreted by stomach cells and binds B12 and enables it
absorption
Vitamin B12
Deficiency Symptoms
-
memory loss,
disorientation, hallucinations, and tingling in the arms and legs.
-
Some people
diagnosed with dementia or Alzheimer’s disease are actually suffering from the
more reversible vitamin B12 deficiency.
