andwich upagainst your forehead. Not going to do you any good is it? All Bvitamins are all required for different stages of the processwhereby energy is released from the food we eat every day.Vitamin B-1 (Thiamine): RDA 1.2 MGVitamin B-1 is a water soluble vitamin. It is known to bebeneficial to the nervous system and positive mental state. B-1aids digestion and promotes growth. Things such as cookingvegetables, drinking alcohol or caffeine, and even antacids candestroy this essential vitamin.Its main role is to break down carbohydrates from food andconvert them into sugar Thiamine is destroyed by alcohol, somany alcoholics are thiamine deficient Thiamine is found inpork, sunflower seeds and peanuts Thiamine is added to manycerealsVitamin B-2 (Riboflavin): RDA 1.7 MGThis easily absorbed water soluble vitamin is needed for tissuerepair and healthy skin. It also helps ...

...the body use oxygen andaids in the formation of healthy antibodies and red blood cells.Helps body release energy from proteins, carbs and fats Foodsources include milk, cheese, yogurt, beef, and green vegetablesRiboflavin is destroyed by light-if you have breads that containriboflavin, keep them in the darkVitamin B-3/4 (Nicain/Niacinamide): RDA 20 MGWater soluble Niacin is important to the brain's functions, andin promoting healthy skin, nervous and digestive systems. Niacinis also a natural cholesterol-lowering agent.Provides energy for cell tissue growth Food sources are chicken,fish, veal, certain cereals and liver The body can produceniacin from tryptophan which is found in milk and eggs If youhave a diet high in tryptophan, your need for niacin is reducedVitamin B-5 (Pantothenic Acid): RDA 10 MGOur body's adrenal glands and digestive system depend on B-5. Ithelps in cell building and maintaining normal growth. It isbelieved to be a factor in helping the body fight physicalstress.In association with coenzyme A, it helps to convert nutrients toenergy Can lower cholesterol and some people say it enhancestheir athletic abilities Food sources include yeast, liver,eggs, peas, peanuts, lean meats and legumesVitamin B-6 (Pyridoxine): RDA 2 MGPyridoxine, this water soluble vitamin is needed to help keepteeth, gums, blood cells and our nervous stysem funtioninghelthily. B-6 plays an important role in converting fats,proteins and carbohydrates into usable energy for your body. B-6is an essential B-Vtiamin that the human body needs to stay in ahealthy state. It can help protect the body in helping to formantibodies. B-6 also plays a role in the body's potassium andsodium balance.Uses protein to build body tissue and metabolizes fat Foodsources include chicken, beef liver and blackstrap molasses Itis necessary for the production of antibodies and red blood cellsVitamin B-7 (Biotin): RDA 0.3 MGWater soluble Biotin helps keep your skin and circulatory systemin a healthy state. It is also needed to break down fats andproteins. Biotin plays a role in maintaing healthy hair andhelps other B-Vitamins work better. B-7 is essential for healthyskin.Metabolizes protein and fat Enables the body to absorb vitamin CLack of biotin in the diet can lead to eczema and hair loss Foodsources include fruit, nuts, brewers yeast, peanut buttercauliflower and egg yolksVitamin B-8 (Inositol): RDA 40 MGInositol is a B-Factor in the B-Vitamin family. Inositol aids infat breakdown and offers nourishment to brain cells andmetabolizes fats and cholesterol. Inositol also plays animportant part in the health of cell membranes especially thespecialized cells in the brain, bone marrow, eyes andintestines. Inositol is said to promote healthy hair, hairgrowth, and helps in controlling estrogen levels and may assistin preventing breast lumps. It may also help reduce bloodcholesterol levels.Vitamin B-9 (Folic Acid/Folate): RDA 0.4 MGFolic acid is important for the formation of new red blood cellsand aids in the converting go proteins into energy. It isnecessary for the growth and division of body cells. Folic Acidis also very important in preventing birth defects related tothe spine and brain. A definecy of folate can lead to many majorhelp problems.Potential cancer fighter because it produces red blood cells andgenetic material in cells Pregnant women must get adequateamounts of folic acid or there is risk of serious birth defectsHeavy drinkers and women on birth control pills have a high riskof becoming deficient in folic acid Food sources include greenleafy vegetables, legumes, liver, peanuts and bananasVitamin B-10 (Para-aminobenzoic Acid): RDA 25 MGWater soluble PABA is important in the break down of protein. Ithas important sun screening properties and helps keep the skinhealthy and smooth. PABA is a factor in helping to form folicacid. PABA is used in sun protection lotions to help reduce andprotect you from sunburn.Vitamin B-11 (Choline): RDA 200 MGAlso known as amanitine, lipotropic factor. An activeconstituent of lecithin, Choline is a water soluble member ofthe Vitamin B complex. It is not a true vitamin as it issynthesized in the liver. Choline helps assists in the correctstabilizing and metabolism of fats. Without Choline, fats canfrustrate metabolism by becoming trapped in the liver.Vitamin B-12 (Hydroxy/Cyanocobalamin): RDA 0.006 MGVitamin B-12 also known as the "red vitamin", helps play a rolein building rich blood and in the development of your body's redblood cell growth. B-12 is also important for the nervoussystem. Vitamin B-12 plays an important role in concentration,balance and memory. It is hard to digest so we need to ingestmuch higher amounts than the RDA in order to absorb enough. It'sfound only in animal foods, so a supplement may be needed toaquire the RDAVitamin B12 is stored in the liver, kidneys and other bodytissues It may take years of a vitamin B12 deprived diet to showsigns in a persons health Reduces fatigue and memory loss Foodsources include meat, fish, eggs and dairy productsVitamin B-15 (Pangamic Acid/ Calcium Pangamate): RDA 25 MGVitamin B15 is a water-soluble vitamin. It is not a vitamin inthe strict sense because it has not been proven to be anessential requirement for the body. It detoxifies theby-products of human metabolism, assists in the regulation ofhormones, extends cell life and is an instant oxygenator.Pangamic acid also has antioxidant properties, which may helpexplain why it is so highly touted for its ability to conferprotection against urban air pollutants, stimulate increasedimmune system response, lower blood cholesterol levels, protectthe liver from the ravages of alcohol, cure fatigue, and wardoff hangovers, Vitamin B15's effect is improved when taken withvitamin A and vitamin E.A convenient way to get you're recommended amount of the Bvitamins is to take a high quality vitamin B complex supplementwhile continuing to eat a variety of the recommended foodsabove. A vitamin B supplement will help with a vast array ofhealth issues including promoting good eyesight, a good immunesystem, strong nails and hair and a healthy nervous system. Itcan also prevent shingles, cancer, physical stress, heartdisease, high cholesterol, neurological damage such as memoryloss and mood changes as well as birth defects.Signs that you may be vitamin B deficient include:mental problems heart palpitations indigestion chronic fatigueParanoia fear that something dreadful is about to happennervousness ADD irritability feeling of uneasiness insomniarestlessness tingling in hands fingers and toes rashes cryingspells, inability to copeArticle Source :http://www.online-health-source.info/Vitamins-and-Supplements/Vitamin-B-Family/...