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Vitamin B1 (Thiamine) |
Most foods include wheat germ and pulses, whole grains, brewer's yeast, nuts, fortified breakfast cereals |
helps nerves system, breakdown of carbohydrates. | |||
| Vitamin B2 (Riboflavin) |
Brewer's yeast, liver, milk, kidney, dairy products, wheat bran, wheat germ, eggs. |
Repairs body tissues and helps release of energy from food. | ||||
| Vitamin B3 (Niacin) |
Wheat germ, whole grain, cereals, peanuts, legumes, meat and fish |
Essential for tissue chemical reactions, needed for nervous and digestive functions | ||||
| Vitamin B5 (Pantothenic Acid) |
Liver, Kidney, wholegrain cereals, legumes, eggs, dark green leafy vegetables, milk |
Helps metabolise nutrients | ||||
| Vitamin B6 (Pyridoxine) |
Avocados, liver, peanuts, walnuts, pork, poultry, whole grains, egg yolks, lean meat, bananas, fish, potatoes |
Nervous system, skin, red blood cells. | ||||
| Vitamin B12 (Cobalamin) |
Liver, kidney, some fish (Shell fish), eggs, milk, milk products |
Healthy blood and nerves. | ||||
| Vitamin C (Ascorbic Acid) | Citrus fruits, potatoes, tomatoes, leafy greens |
Helps heal wounds, may fights colds, flu and infections, protects gums, keeps joints and ligaments in good condition. | ||||
| Biotin | Liver, eggs, cereals, yeast |
Helps from fatty acids and releases energy from carbohydrates and amino acids. | ||||
| Folacin (Folic Acid) |
Liver, dark green leafy vegetables, orange juice, whole grain breads and cereals, enriched cereals, legumes |
Helps from red blood cells and genetic material. | ||||
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