Each vitamin has such precise uses that not one of the compounds can replace or perform for another. If one vitamin is not used in an otherwise nutritious, complete diet, it can result in a vitamin deficiency disease. These diseases include pellagra, rickets, scurvy and beriberi. In order to be considered a vitamin, the supplement or substance must be required in the food diet to prevent any deficiency disease.
The best way for a healthy man or woman to get vitamins is to consume a balanced diet. A daily diet that includes a variety of foods from each of the basic food groups supplies a substantial amount of all the vitamins. Some individuals like daily vitamin supplements, mostly vitamin tablets. These supplements normally contain doses of one or more vitamins in the assortment of their RDA’s or Recommended Daily Allowances, established by the Food and Nutrition Board. The vitamins in these preparations are equal to those in our food. However, a healthy individual who eats a balanced diet doesn’t necessarily need these supplements.
Vitamin B-complex was first believed to be only one vitamin. It consists of eight vitamins- thiamine, riboflavin, niacin, B6, pantothenic acid, biotin, B12 and folic acid.
Thiamine, or vitamin B1, is needed for earbohydrate metabolism and the release of energy from food. It helps the heart and nervous system function appropriately. Nuts, organ meats, legumes, port whole grains, yeast, most vegetables and enriched breads are the sources of vitamin B1.
Riboflavin, or vitamin B2, is mostly in cheese, fish, milk, liver, poultry and green leafy vegetables. Direct sunlight usually destroys riboflavin in milk. It helps the body cells use oxygen, as it fosters tissue repair and healthy skin.
Niacin is a preventive drug that helps those with pellagra. The best sources of niacin are fish, lean meat, liver, whole grains and enriched breads. It’s essential for growth, cell metabolism, healthy tissues and absorption of carbohydrate. It also aids to produce body fat. Vitamins B6 is needed for fat, carbohydrates and protein metabolism. Vital sources are fresh, nuts, eggs, poultry, whole grains and organ meats.
Pantothenic acid helps the body convert carbohydrates, fats and proteins into a source of energy. Food sources consist of nearly all foods. It’s made by intestinal bacteria. Biotin helps the body form what’s known as fatty acids, which aids in producing energy. Egg yolk, liver, kidney and nuts are its sources. It’s made by intestinal bacteria. Vitamin B12, also called co balamin, consists of cobalt and it’s essential for the normal functioning of folic acid. It is important for proper development of the red blood cells. It also helps the nervous system function properly. Eggs, fish, meat, milk, dairy products and poultry are its sources.
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