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B Vitamins
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Vitamin |
Food Sources |
Uses in Body |
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B1 or Thiamin |
Pork, liver, whole grains, enriched grain products, peas, meat, legumes. |
Converts blood sugar into energy, synthesis of ATP |
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B2 or Riboflavin |
Liver, milk, dark green vegetables, whole and enriched grain products, eggs. |
metabolism of calories, red blood cells production, healthy skin and vision |
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B3 or Niacin (nicotinamide, nicotinic acid) |
Liver, fish, poultry, meat, peanuts, whole and enriched grain products. |
Converting calories to energy |
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B5 or Pantothenic acid |
Liver, kidney, meats, egg yolk, whole grains, legumes; also made by intestinal bacteria. |
Converting calories to energy |
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B6 or (pyridoxine, pyridoxal, pyridoxamine) |
Pork, meats, whole grains and cereals, legumes, green, leafy vegetables. |
Protein metabolism, red blood cell metabolism, and making of Hemoglobin |
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B7 or Biotin |
Liver, kidney, egg yolk, milk, most fresh vegetables, also made by intestinal bacteria. |
Formation of glucose, metabolism of amino acids |
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B9 or Folacin (folic acid) |
Liver, kidney, dark green leafy vegetables, meats, fish, whole grains, fortified grains and cereals, legumes, citrus fruits |
Production of new cells |
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Vitamin B12
or Cobalamin |
Found only in animal foods: meats, liver, kidney, fish, eggs, milk and milk products, oysters, shellfish. |
Healthy nerve and red blood cells |
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*It is important to replenish these vitamins because they are water soluble. Which means you will sweat them out as you work out.* |
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Works Cited |
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Anderson, J and Young, L. Water-Soluble Vitamins. 2006. Colorado State University Cooperative |
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Extension. 29 May 2007. <http://www.ext.colostate.edu/PUBS/FOODNUT/09312.html> |
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Life Clinic Health Management Systems. 2007. 29 May 2007. <http://www.lifeclinic.com/default.asp> |
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Linus Pauling Institute Micronutrient Research for Optimum Health. 2006. Oregon State University. |
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29 May 2007. <http://lpi.oregonstate.edu/> |
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Office of Dietary Supplements. National Institutes of Health. 29 May 2007. <http://ods.od.nih.gov/> |
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