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Does It Matter What I Eat? What Vitamins Do For You
Vitamin B1 The vitamin is good for your nervous and digestive systems, for your muscles and heart. Every cell of your body needs B1 to function properly. Good sources of Vitamin B12 are liver, yeast, rice, wholemeal products, peanuts, peas, beans, fish, meat and milk. This is also called Thiamin or Thiamine and the recommended minimum intake is 1.4 milligrams (mg). Vitamin B2 Vitamin B2 is good for your skin, nails, hair and eyesight and it is needed to help process amino acids, fats and carbohydrates. Vitamin B2 is found in milk, liver, cheese, green leafy vegetables, fish and . If you don’t get enough B2 the the skin around your nose and mouth can deteriorate. Vitamin B2 is also called Riboflavin. The recommended daily allowance is 1.6 milligrams. Vitamin B3 Vitamin B3 is used in turning food into energy and the production of red blood cells. Good sources of Niacin are liver, whole grains, eggs, avocado, peanuts, fish and meat. In rare case insufficient Niacin can lead to pellagra; sufferers may have dermatitis, diarrhoea and some mental health problems. This vitamin is also called Niacin. The recommended daily intake is 18 milligrams. Pantothenic acid This vitamin has a strong relevance for modern life as it is useful for fighting stress, fatigue, allergies and asthma. It also helps your body get the energy from the food you eat and process cholesterol. Foods that are good sources of Pantothenic acid are fresh fish, liver and chicken, mushrooms, cauliflower and potatoes, whole grains, yeast, dried beans and peas, avocado, oranges and bananas, peanuts, salmon, pecans and hazelnuts, milk, cheese and eggs. This is also called Vitamin B5 and it is recommended you have at least six milligrams a day. Vitamin B6 Vitamin B6 is good for your skin and nerves. It is also key processing amino acids and allowing your body to utilise carbohydrates. You can get your Vitamin B6 from fish, bananas, chicken, pork, whole grains, dried beans, potatoes, lentils, and tuna. It is thought to be rare but Vitamin B6 deficiency can cause impaired immunity, skin lesions, and mental confusion. This is also called Pyridoxine. The recommended intake of this is a minimum of two milligrams. Biotin It helps your body metabolise protein, fats, and carbohydrates. Good sources of Biotin are organ meats, oatmeal, egg yolk, mushrooms, bananas and peanuts. This used to be called Vitamin B8 and it is recommended you have 150 micrograms each day. Folic acid This is best known for being taken by pregnant women as it helps to prevent birth defects it is particularly important for pregnant women. This is partly because it helps form building blocks of DNA, the body’s genetic information. But Folic acid also is important for production of red blood cells. Good dietary sources include carrots, yeast, liver, egg yolks, melon, apricots, pumpkin, avocado, beans, rye and whole wheat, green leafy vegetables. This used to be called Vitamin B9. The recommended daily intake is 200 micrograms. Vitamin B12 Vitamin B12 is useful in red blood cell production, DNA replication and for the nervous system. Good sources include fish, liver, beef, pork, milk, cheese and eggs. If you don’t get enough B12 it can cause fatigue and contribute to pernicious anaemia. Also known as Colbalamin the recommended daily intake is one microgram a day.
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