Vitamin B Complex

Thiamine (Vitamin B₁) regulates the appetite and the assimilation of food. Carbohydrates are converted in the simplest sugar which is easily absorbed by the body i.e. glucose, which insulates the nerves. B₁ increases ability to learn by improving the functioning of the brain, and maintains healthy eyes, hair, liver, and the condition of the mouth, pulmonary and the digestive system.Deficiency in B₁ leads to impaired growth in children, weakness, exhaustion, loss of appetite, numbness in extremities, nervousness, shortness of breath, constipation, cardiac dysfunction,, depression, and forgetfulness.

B₁ should be taken with manganese, vitamin B complex, vitamin C and E.

Diuretics cancels B₁, as well as alcohol, coffee, fever, tobacco, stress, and surgery.

Foods containing B₁ include:Cereals – Barley, bran, brown rice, cornmeal, farina, oatmeal, rye, whole wheat

Dairy – Blue cheese, cheddar cheese, cottage cheese, parmesan cheese, cow’s milk, goat’s milk, skimmed milk, yoghurt, cream, egg yolk, real ice cream

Fruits – Apples, apricots, avocado, bananas, blackberries, blueberries, breadfruit, cantaloupe, cherries, dates, figs, grapefruit, grapes, guava, oranges, mango, papaya, pears, pineapples, prunes, raisins, raspberries, saguaro cactus, watermelon.

Meats – Chicken, turkey

Seeds/Nuts – Almonds, blue cohosh, brazil nuts, cashews, chestnuts, hazelnuts, peanuts, pecan nuts, pistachios, pumpkin (lib), sesame, sunflower, walnuts.

Seafoods – Crab, haddock, halibut, mackerel, red snapper, salmon, sardines, shrimp, trout, tuna.

Vegetables – Asparagus, beets, broccoli, brussels sprouts, carrot, cauliflower, celery, corn, eggplant (aubergines), green beans, kerala, kidney beans, leeks, lentils, lettuce, mushrooms, onions, potatoes (unpeeled), parsley, parsnips, peas, peppers, plantain, soybean, spinach, squash, sweet potato, tomatoes, turnip greens, watercress, wild garlic, yucca

Riboflavin (Vitamin B₂) is essential for proper metabolism of fats, carbohydrates, and proteins. Without it, enzymes cannot function properly with the aim of providing adequate oxygen to all the cells. B₂ is important for red blood cell formation, and helps to maintain healthy skin, hair, eyes, nails, and liver. B₂ transforms amino acids into neurotransmitters.

Symptoms of deficiency in B₂ include dizziness, dermatitis, cold sores, inflammation of the tongue, flaky skin around the nose, and on the forehead, excessive hair loss, poor digestion, red blood vessels in whites of eyes, hyper-sensitivity to bright lights.

It is better absorbed in the presence of phosphorus, vitamin B complex, and vitamin C.

It is canceled out by coffee, alcohol, sugars, and tobacco.

Foods containing B₂ include:

Cereals – Barley, oatmeal, rye, sorghum, soy, whole wheat

Dairy – Blue cheese, cheddar cheese, cottage cheese, parmesan cheese, cow’s milk, goat’s milk, skimmed milk, cream, sour cream, yoghurt, cream, egg yolk, real ice cream

Fruits – Apricots, avocado, bananas, blueberries, cherries, coconuts, dates, figs, prunes, raisins, raspberries, tangerines, watermelon.

Herbs and Spices – caraway seeds, peppermint, coriander, cloves.

Meats – Chicken, duck, goose, turkey

Seeds/Nuts – Almonds, cashews, chestnuts, peanuts, pecan nuts, pistachios, pumpkin (lib), sesame, sunflower, walnuts.

Seafood – Cod, haddock, halibut, herring, kelp, mackerel, perch, salmon, sardines, shrimp, trout.

Vegetables – Broccoli, brussels sprouts, cauliflower, collard greens, corn, cassava, chick peas, cow peas, green peppers, green beans, leeks, lentils, lima beans, mung beans, mushrooms, okra (bamya), parsnips, peas, potatoes (unpeeled), pumpkin, soybean, spinach, squash, turnip greens, yam.
Other – Cane juice, molasses.

N.B. Riboflavin is destroyed in most sun-dried foods!

Niacin (Vitamin B₃ ) reduces blood cholesterol, regulates the metabolism of the fat-carbohydrate-protein cycle, insulates the nerves, the functioning of the digestive system, and helps to maintain healthy skin.

Signs of deficiency include dermatitis, muscle soreness/cramps, exhaustion, insomnia, indigestion, mental disturbances, emotional instability, mouth sores, loss of appetite, and dry skin.

B₃ is better absorbed in the presence of phosphorus, and vitamin B₁, and C.

B₃ is made ineffective by alcohol, coffee, excessive sugars and starches, and antibiotics.

Foods containing B₃ include:

Cereals – Barley, brown rice, bran, cornmeal, oatmeal, rye, sorghum, soy, whole wheat
Dairy – Cheddar cheese, cottage cheese, Swiss cheese, cow’s milk, goat’s milk, yoghurt, egg yolk, real ice cream

Fruits – Apricots, bananas, avocado, blackberries, blueberries, cherries, dates, figs, grapefruit, grapes, guava, juniper, lychees, mangoes, oranges, passion fruit, peaches, pineapples, prunes, raisins, raspberries, strawberries.

Herbs and Spices – Tamari (dark brown soya sauce), fennel.

Meats – Chicken, duck, goose, turkey

Seeds/Nuts – Agave, Almonds, cashews, chestnuts, peanuts, pistachios, pumpkin (lib), sesame, sunflower, melon seeds, groundnuts, walnuts.

Seafood – Cod, crab, flounder, mackerel, perch, salmon, shrimp, sardines, shrimp, trout, tuna.

Vegetables etc – Asparagus, broccoli, brussels sprouts, burdock, carrots, cassava, cocoyam, corn, cow peas, green peppers, kidney beans, mushrooms, nettle, okra (bamya), onions, parsley, plantain, potatoes (unpeeled), soybean, squash, sweet potato, watercress, wild leeks, yam.

Vitamin B₆ (Pyridoxine) is essential for the regulation of the fat-carbohydrate-protein cycle. It is essential to the production of antibodies, and red blood cells. B₆ helps digestion, and is necessary for proper assimilation of vitamin B₁₂, B₆, and helps the body in the regulation of potassium, and sodium, as well as triggers production of histamine.

Symptoms of deficiency in B₆ include dermatitis, nervousness, hair loss, acne, dry lips, arthritis, learning disabilities.

Absorption of B₆ is best in the presence of B complex, magnesium, potassium, and pantothenic acid.

The effect of B₆ is eliminated in the presence of alcohol, coffee, contraceptive pills, and radiation.

Foods containing B₆ include:

Cereals – Barley, bran, oatmeal, rice cereal

Dairy – Cheddar cheese, cottage cheese, Swiss cheese, cow’s milk, goat’s milk, skimmed milk, yoghurt, egg yolk, cream, sour cream, real ice cream

Fruits – Agave, apples, apricots, bananas, blackberries, blueberries, cantaloupe, cherries, dates, figs, grapefruit, grapes, guava, juniper, nectarines, oranges, passion fruit, peaches, pears, pineapples, prunes, raisins, raspberries, strawberries, watermelon.

Herbs and Spices – Chive, Dill, Cayenne, turmeric, ginger.

Meats – Fowl

Seeds/Nuts – Almonds, Brazil nuts, peanuts, walnuts.

Seafood – Crab, halibut, mackerel, perch, salmon, sardines.

Vegetables etc – Angelica, Asparagus, blue cohosh, brussels sprouts, cabbage, carrots, cauliflower, celery, corn, cucumber, egg plant (aubergines), green peppers, mushrooms, okra (bamya), onions, parsley, potatoes (unpeeled), pumpkin, rhubarb, saguaro cactus, soybeans, squash, turnip greens, yucca.

Vitamin B₁₂ (Cyanocobalamin) is one of those vitamins that is produced from the fermentation of vegetable matter in the intestines. B₁₂ is also essential for the regulation of the fat-carbohydrate-protein cycle. B₁₂ plays an important role in the maintenance of healthy cells and a healthy nervous system. It is necessary for the formation of red blood cells, and helps the body to assimilate iron.

Symptoms of deficiency in B₁₂ includes: a poor appetite, nervousness, anemia, fatigue, leg weakness, speaking difficulties, and brain damage.

It is better assimilated by the body in the presence of potassium, and vitamins B₆, and C.

The benefits of B₁₂ are eliminated by alcohol, coffee, laxatives, tobacco, and contraceptive pills.

Foods containing B₁₂ include:

Cereals – Barley, bran, oatmeal, rice cereal, tempeh, whole wheat

Dairy – Cheddar cheese, cottage cheese, Swiss cheese, whole cow’s milk, goat’s milk, skimmed milk, yoghurt, egg yolk, cream.

Fruits – Feverbush.

Herbs and Spices – Miso (soybean paste).

Meats – Chicken, beef (liver)

Seeds/Nuts – Pinon.

Seafood – Crab, haddock

Vegetables etc – Corn, green beans, kelp, peas.

Other Vitamins
Vitamin B Complex
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Biotin and PABA
Folic Acid and Pantothenic Acid
Inositol
Choline
Iron

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