HEALTHY LIVING

by

Eva Warren

More on The Importance of B Vitamins


This month we will continue our look at the B-Complex family of vitamins.

Pyridoxine (B6) like other B complex vitamins is needed for the absorption of protein and fats, as well as, the production of hydrochloric acid. More bodily functions need vitamin B6 than just about any other single nutrient. Our mental health and our physical well being depend on it. Water retention, red blood cell formation, potassium and sodium balance, the nervous system and normal brain function all benefit from adequate amounts of pyridoxine. Our immune system depends on this vitamin for antibody production by activating enzymes and promoting the absorption of vitamin B12. Also the very genetic instructions for the reproduction of our cells and normal cellular growth needs B6 to do its job.

Arteriosclerosis may be prevented as well as cancer with adequate amounts of pyridoxine. Homocysteine levels may be controlled with B6.

If you have a sore tongue, flaky skin, anemia, headaches, nausea,, vomiting or convulsions it may be connected to a deficiency of this vitamin. Learning problems, acne, anorexia, arthritis, cracks or sores in the mouth area, fatigue, depression, dizziness, hair loss, hearing problems, oily facial skin, poor memory, or tingling sensations in the body may also be a sign of vitamin B6 deficiency. The condition of carpel tunnel has been connected to a shortage of this vitamin.

Good food sources for this much-needed vitamin are carrots, chicken, eggs, brewer’s yeast, meat, peas, spinach, fish, sunflower seeds, wheat germ, and walnuts.. Alfalfa, catnip, and oat straw are herbs that contain Vitamin B6.

Cyanocobalamin (B12) helps the body utilize iron, prevents anemia, aids folic acid by regulating the building of red blood cells, and prevents nerve damage. It aids fertility, helps memory and learning, and is required for good digestion. The fatty sheaths that cover and protect nerve endings need B12 to insure proper growth and development.

It is common among the elderly to be vitamin B12 deficient. Many times this is due to malabsorption due to digestive disorders. Ringing in the ears, palpitations, pernicious anemia, labored breathing, memory loss, irritability, headaches, inflammation of the tongue, eye disorders, chronic fatigue, constipation, depression, digestive disorders, dizziness, enlargement of the liver, and abnormal gait may be symptoms of a B12 deficiency. Since almost all B12 is found in animal tissue strict vegetarians should supplement vitamin B12.

Our bodies can store up to five years of B12 so symptoms of new vegetarian eating may not appear for sometime. Some medications interfere and block the absorption of this vitamin in the digestive tract. They are prescribed anti-gout medications, potassium, and anticoagulant drugs.

Kidney, herring, brewer’s yeast, eggs, clams, liver, mackerel, seafood, and dairy products have the largest amounts of B12. Sea vegetables have vitamin B12. Kelp, dulse, nori, and kombu are vegetables that contain B12. Soy products also contain B12, as do the herbs hops, alfalfa, and bladder rack.

Biotin works along with all other B complex vitamins to insure cell growth, fatty acid production, and the metabolism of our food. In order for our skin and hair to stay healthy, we need sufficient amounts of biotin. Our bone marrow, nerve tissue, and sweat glands all need biotin. Muscle pain may be relieved by including this vitamin daily.

Deficiency of biotin may cause dull skin and hair, hair loss, anemia, high blood sugar, inflammation of the skin, anemia, muscle pain, soreness of the tongue, nausea and depression, especially when other members of the B-complex are missing. Cradle cap in infants may occur with a biotin deficiency.

Biotin is found in meat, saltwater fish, cooked egg yolks, whole grains, brewer’s yeast, poultry, milk, and soybeans. Avoid raw egg whites since when combined with biotin in the intestinal tract the protein avidin, reduces the amount of biotin to be absorbed by our bodies. Sulfa drugs, antibiotics, and saccharin affect the ability of biotin to be absorbed into our digestion.

Choline is a B-complex vitamin involved in liver function, gallbladder regulation, nerve transmission, and hormone production. Our brains need choline for memory and to function properly.

A deficiency of choline may result in gastric ulcers, high blood pressure, cardiac symptoms, a fatty buildup in the liver, kidney impairment, gall bladder dysfunction, stunted growth, and liver impairment.

Egg yolks are a good source of choline along with whole grains, legumes, meat, milk, and soybeans.

Folic acid is a much needed B-complex vitamin. Red blood cell formation, energy production, our brains, our immune function, healthy cell division, and cell replication, are all functions that depend upon folic acid in our bodies. Anxiety and depression may be eased with folic acid. It is recommended before and during pregnancy. It may reduce the chances of premature births. Folic acid is best absorbed with adequate amounts of vitamin C and B12.

Good sources of folic acid are green leafy vegetables, beef, barley, brown rice, cheese, lamb, oranges, split peas, root vegetables, and many of the same foods that contain other B-complex vitamins.

Inositol is a B-complex vitamin that reduces cholesterol levels, is good for hair growth, and calms the nerves. It works with the liver to remove fats.

Mood swings, skin eruptions, hair loss, hardening of the arteries, constipation, high cholesterol levels, and irritability may occur if you are deficient in inositol.

Good food sources of inositol are fruits, vegetables, whole grains, black strap molasses, meats, legumes, raisins, and brewer’s yeast. The supplement lecithin is also a good way to get inositol.

A shortage of this vitamin may occur with large amounts of caffeine being taken into the body.

PABA (Para-Aminobenzoic Acid) is an antioxidant of the B-complex family. PABA may protect us from getting sunburn and skin cancer. PABA aids in the assimilation of pantothenic acid. Our intestinal flora need PABA to keep healthy. It has been known to return gray hair to it’s natural color.

PABA deficiencies may show up as patchy areas of white skin, premature graying of the hair, a bad case of nerves, fatigue, depression, and intestinal problems.

Good food sources for PABA are spinach, black strap molasses, kidney, liver, mushrooms, and whole grains.

This completes the vitamin B-complex family. If you feel you may have a need for this vitamin consult with your natural health care provider. This information is not meant to diagnose, prescribe, or treat anyone.

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Eva is a graduate of the American Institute of Holistic Theology and practices as a Doctor of Naturology. You may reach her at littleherbshoppe@hotmail.com

This information is not meant to diagnose, treat or prescribe in any way.