The Importance Of B-Group Vitamins

Vitamin B1-Thiamine

Vitamin B1 orThiamine,as it is more commonly referred to now,is one of the most important members of the B group of vitamins.Heat applied in cooking destroys this vitamin.The loss is significant when vegetables are cooked in excessive water which is thrown away afterwards.The addition of sodium carbonate(cooking soda)in some vegetables further increases the destruction of this vitamin.

Functions in the Body:Thiamine promotes growth,protects the heart muscle, and stimulates brain action.It plays an important role in the normal functioning of the entire nervous system.It aids digestion,especially of carbohydrates.It has a mild diuretic effect:that is it increases urine formation.It improves peristalsis and helps to prevent constipation.It also helps to maintain the normal red blood count,improves circulation, and promotes a healthy skin.It protects against the damaging effect of lead poisoning, and prevents oedema or fluid retention in connection with heart ailments.It also reduces fatigue,increases stamina,and prevents premature ageing and senility by increasing mental alertness.Like other vitamins of the B complex group,it is more potent when combined with other B vitamins rather than used separately.

Sources:

Fruits	mcg	milk&milk products	mcg
apricots	220	cow's milk-skimmed	450
pineapples	200	wholemilk powder	310
bael fruit	130	Khoa,cow's	230
melons	110

nuts&oilseeds	mcg	pulses&legumes	mcg	vegetables	mcg	cereals	mcg
groundnuts	900	soya beans	730	lotus stems	820	Rice bran	2,700
pistachio nuts	670	split bengal gram	480	capsicums	550	wheat germ	1400
mustard seeds	650	split green gram	470	turnip greens	310	wheat flour	490
cashew nuts	630	peas,roasted	470	beet greens	260	barley	470
walnuts	450	lentil	450	colocasia leaves	220	rice(parboiled)	270
chilgozas	320	moth beans	450	radish leaves	180	maize	420
almonds	240	split red gram	450	potatoes	100
		split black gram	420
Values per 100g edible portions

Vitamin B2-Riboflavin

Vitamin B2 or Riboflavin is the second member of the B complex group.Considerable loss of Riboflavin may occur if foods are exposed to light.Thus sun-drying of foods destroys most of their riboflavin content.Ordinary cooking does not affect riboflavin,but cooking in a large quantity of water causes some of this vitamin to be drained out from the food.Sulpha drugs and alcohol can destroy vitamin B2.

Functions In The Body:Riboflavin is essential for growth and general health.It functions as a part of a group of enzymes whi8ch are involved in the metabolism of carbohydrates,fats and proteins.It is involved in a number of chemical reactions in the body and is therefore essential for normal tissue maintenance.Riboflavin aids digestion and helps in the functioning of the nervous system.It prevents constipation,promotes a healthy skin,nails and hair,and strengthens the mucous lining of the mouth,lips and tongue.Riboflavin also plays an important role in the health of the eyes and alleviates eye strain.This vitamin is particularly helpful in counteracting the tendency towards glaucoma.An ample supply of vitamin B2 provides vigour and helps to preserve the appearance and feeling of youth.

Sources:

Fruits	mcg	milk&milk products	mcg
papayas,ripe	250	cow's milk-skimmed powder	1640
Raisins	190	wholemilk powder,cow's	1360
custard apples	170	Khoa,wholemilk,cow's	410
currants,black	140	milk,cow's	190
apricots	130	curd,cow's milk	160
jack fruit	130	milk,buffalo's	100
pineapples	120

nuts&oilseeds	mcg	pulses&legumes	mcg	vegetables	mcg	cereals	mcg
almonds	570	soya beans	390	lotus stems	1210	wheat germ	540
walnuts	400	red gram,tender	330	turnip greens	570	Rice bran	480
chilgozas	300	Split green gram	210	beet greens	560	bajra	250
pistachio nuts	280	peas,roasted	210	radish leaves	470	barley	200
mustard seeds	260	split black gram	200	colocasia leaves	450	finger millet	190
cashew nuts	190	lentil	200	carrot leaves	370	wheat flour	170
groundnuts	130	split red gram	190	fenugreek leaves	310	rice(parboiled)	120
		split bengal gram	180	spinach	260
				brussel sprouts	160
				bathua leaves	140
				lettuce	130
				brinjals	110
				cauliflower	100
Values per 100g edible portions

Vitamin B3-Niacin

Vitamin B3 or Niacin is an important vitamin of the B group.Cooking causes little actual destruction of niacin,but a considerable amount maybe lost in the cooking water.Sulphur drugs,alcohol,food-processing techniques,and sleeping pills tend to destroy this vitamin.

Functions In The Body:Niacin in important for proper blood circulation and the healthy functioning of the nervous system.It maintains the normal functions of the gastro-intestinal tract and is essential for the proper metabolism of proteins and carbohydrates.It helps to maintain a healthy skin. Niacin dilates the blood vessels and increases the flow of blood to the peripheral capillary system.This vitamin is also essential for the synthesis of sex hormones,namely oestrogen,progesterone,and testosterone,as well as cortisone,thyroxin,and insulin.

Sources:

Fruits	mcg	milk&milk products	mcg
apricots,dried	2300	cow's milk-skimmed powder	1000
passion fruit	1600	wholemilk powder,cow's	800
custard apples	1300
bael fruit	1100
dates,dried	900
mangoes,ripe	900

nuts&oilseeds	mcg	pulses&legumes	mcg	vegetables	mcg	cereals	mcg
groundnuts,roasted	22,100	peas,roasted	3500	turnip greens	5400	Rice bran	29800
sunflower seeds	4500	soya beans	3200	beet greens	3300	barley	5400
almonds	4400	red gram,tender	3000	carrot leaves	2100	wheat flour,whole	4300
mustard seeds	4000	bengal gram, whole	2900	colocasia leaves	1900	rice,puffed	4100
chilgozas	3600	split kesari	2900	lotus stems	1900	rice,flakes	4000
coconut,dry	3000	split red gram	2900	celery leaves	1200	rice(parboiled)	4000
pistachio nuts	2300	lentil	2600	potatoes	1200	jowar	3100
cashew nuts	1200	split bengal gram	2400			wheat germ	2900
walnuts	1000	Split green gram	2400			bajra	2300
		split black gram	2000			maize,dry	1800
		moth beans	1500			finger millet	1100
Values per 100g edible portions

Vitamin B5-Pantothenic Acid

Vitamin B5 or Pantothenic Acid is a water soluble vitamin of the B complex group.It is liable to destruction by food processing techniques,caffeine,sulphur drugs,sleeping pills,and alcohol.

Functions In The Body:Pantothenic Acid is a part of the enzyme system which plays a vital role in the metabolism of carbohydrates,fats and proteins,and in the synthesis of amino acids and fatty acids.It is also essential for the formation of porphyrin,the pigment portion of the haemoglobin molecule of the red blood cells.This vitamin is involved in all the vital functions of the body.It stimulates the adrenal glands and increases production of cortisone and other adrenal hormones.It is primarily used as an anti-stress factor and protects against most physical and mental stresses and toxins.Pantothenic Acid increases vitality,wards off infections,and speeds recovery from ill health.It helps in maintaining the normal growth and developement of the central nervous system.This vitamin prevents premature ageing.It also provides protection against any damage caused by excessive radiation.

Sources:

nuts&oilseeds	mcg	pulses&legumes	mcg	vegetables	mcg	cereals	mcg
peanuts	2800	soya bean,flour	2000	mushrooms	2200	oatmeal,dry	1500
sunflower seeds	1400	split peas	2000	broccoli	1200	wheat germ,roasted	1200
cashew nuts	1300	soya beans	1700	cauliflower	1000	brown rice	1100
		lentil	1400			wheat flour,whole	1100
		Blackeye peas,dry	1000
Values per 100g edible portions

Vitamin B6-Pyridoxine �

Vitamin B6 or Pyridoxine is a versatile vitamin of the B complex group.Long storage,canning,food processing techniques,use of alcohol,and oestrogen are destructive to this vitamin.

Functions In The Body: Pyridoxine aids in food assimilation and protein and fat metabolism, especially in the metabolism of essential fatty acids.It activates many enzymes and enzyme systems.It is involved in the production of antibodies which protect against bacterial diseases.Pyridoxine helps in the healthy functioning of the nervous system and brain.It is essential for the normal reproductive process and healthy pregnancies.This vitamin prevents nervous and skin disorders,provides protection against a high cholecterol level,certain types of heart disease,and diabetes.It prevents tooth decay.Vitamin B6 regulates the balance between sodium and potassium in the body,which is vitally important for the normal body functions.It is also required for absorption of vitamin B12 and for the production of hydrochloric acid and magnesium.Vitamin B6 is now considered as a wonder treatment for a wide range of common ailments, such as, diabetes,haemorrhoids,convulsions in infants and women,vaginal bleeding,stress and insomnia,morning sickness and travel sickness.

Sources:�

fruits	mcg
bananas	500
avocados	400
prunes	250
raisins	250

nuts&oilseeds	mcg	pulses&legumes	mcg	vegetables	mcg	cereals	mcg
sunflower seeds	1250	soya bean,dry	800	spinach	300	wheat germ,roasted	1150
walnuts	750	soya bean,flour	650	brussels sprouts	250	brown rice	550
chestnuts,fresh	350	lentil,dry	600	potatoes	250	wheat flour,whole	350
		lima beans,dry	600	cauliflower	200	barley	200
				sweet potatoes	200
Values per 100g edible portions

Vitamin B8-Boitin

Vitamin B8 or Biotin,is a member of the vitamin B complex group.Water,alpha drugs,oestrogen,food processing techniques,alcohol can destroy this vitamin.

Functions in the Body:Biotin is vital for a healthy immune system.It is involved in the metabolism of carbohydrates,proteins and fats.It is essential for the growth and health of the hair.It prevents premature greying of hair as well as hair loss.This vitamin helps to maintain the skin and the nervous system in a sound condition.It controls proper distribution of colour pigment.

Sources:

nuts	mcg	pulses&legumes	mcg	vegetables	mcg	cereals	mcg
walnuts	40	soya bean flour	70	mushrooms	15	Rice bran	60
peanuts,roasted	35	soya bean	60	cauliflower	15	rice polishings	60
almonds	20	blackeye peas	20			rice germ	40
		split peas	20			barley	30
		lentil	10			oatmeal	25
						whole wheat	15
						brown rice	10
Values per 100g edible portions

Vitamin B9-Folic Acid

Vitamin B9 or Folic Acid,also known as folacin or folate,is another important member of the B complex group.It maybe destroyed by some methods of cooking.Factors that damage this vitamin are sulphur drugs,sunlight and food processing.

Functions in the Body:Folic Acid in combination with vitamin B12, is essential for the formation,maturation and multiplication of red blood cells.It is necessary for the growth and division of all body cells,including nerve cells,and for manufacturing a number of nerve transmitters.It also produces nucleic acids, RNA(ribonucleic Acid) and DNA(Deoxyribonucleic Acid),that carry hereditary patterns.It aids in protein metabolism and contributes to normal growth.Folic acid helps in the building of antibodies which prevent and heal infections.It is essential for the health of the skin and hair,and helps to prevent premature greying of the hair.Folic acid is the significant important nutrient for a pregnant woman and her developing foetus.In fact,eating fresh fruits and vegetables rich in folate,from conception until the due date,is the best policy a woman can adopt to ensure that her pregnancy will be a happy and a healthy one.Folic acid also improves lactation.Large doses of folic acid has been found beneficial in the treatment of a few diseases which are rare such as,megaloblastic anaemia,sprue,recurrent abortion,mental retardation,brown spots on the skin and gout.

Sources:

nuts&oilseeds	mcg	pulses&legumes	mcg	vegetables	mcg	cereals	mcg
gingelly seeds	51.0	cowpeas	69.0	spinach	51.0	bajra	14.7
groundnuts	16.0	bengal gram,whole	34.0	cluster beans	50.0	jowar	14.0
coconut,dry	15.3	split bengal gram	32.0	amaranth,tender	41.0	maize,dry	14.0
		split green gram	24.5	ladies finger	25.3	wheat flour,whole	12.1
		split black gram	24.0	curry leaves	23.5
		bengal gram, roasted	22.0	colocasia	16.0
		split red gram	19.0	french beans	15.5
		lentil	14.5
Values per 100g edible portions

Vitamin B12-Cyanocobalamin

Vitamin B12 or Cyanocobalamin, another member of the B complex group is produced only by fungi and bacteria.Human intestinal bacteria also produced appreciable quantities of it.It was effective in a type of anaemia called pernicious anaemia,in as small a quantity as one-millionth part of a gram.Its deficiency in the body occurred usually due to malabsorption from the intestine rather than from malnutrition.This vitamin in destroyed by factors like sunlight,alcohol,oestrogen-the female hormone,and sleeping pills.The presence of sufficient quantities of gastric juice is essential to facilitate its absorptionin the intestine.Calcium and protein-rich food greatly help the absorption of this vitamin from the intestines.

Functions in the Body:The amount of vitamin B12 which is not immediately needed by the body is stored in the liver,which is capable of storing relatively large amounts of this nutrient.About 30mcg of vitamin B12 are excreted in the normal urine daily.When injected in a large dose upto 100mcg, upto 90% of the quantity is excreted.This vitamin is also secreted in breast milk for the use of babies.Like vitamin B6,vitamin B12 is essential for the production and regeneration of red blood cells.It is also needed for the proper functioning of the central nervous system.It improves concentration,memory, and balance and relieves irritability.Vitamin B12 is necessary for the proper utilisation of fats, carbohydrates and proteins for body building.It promotes growth and increases appetite in children.This vitamin is also involved in many vital metabolic and enzymatic processes,including the metabolism of folic acid.If the immune cells made in the bone marrow are to mature into active disease-fighters,a sufficient quatity of vitamin B12 and folic acid are necessary.

Sources:Vitamin B12 is unique amongst vitamins in that it is mostly found in foods of animal origin.Vegetarians are therefore advised to increase their intake of milk or take vitamin B12 a tablet form as a supplement.

milk & milk products	mcg
skimmed milk powder	0.83
milk,buffalo's	0.14
milk,cow's	0.14
curd,cow's milk	0.13
curd,buffalo's milk	0.10
values per 100g edible portions