What Foods provide Vitamin B's?

Our body needs vitamin B complex, especially since the aging process decreases our ability to absorb nutrients. Vitamin B complex consists of thiamine B1, riboflavin B2, niacin B3, pantothenic acid B5, pyridoxine B6, biotin B7, folic acid or folate B9, and cobalamin B12, and in some countries pangamic acid B15 and amygdalin-nitrilosides or laetrile B17. 

Women who boost their intake of  B6, B9, and B12 can reduce their risk of heart attack by as much as 50%!

Thiamine or B1 is found in nuts, seeds, whole grains, legumes, beans, egg yolk, avocados, green leafy vegetables, cod, and scallops.

Riboflavin is found in natural sources of B2 which are found in almonds, scallops, pink salmon, spinach, dairy, mackerel, wheatgerm, eggs, and oats. 

*High concentration of B2 can reduce the effectiveness of the anti-cancer drug methotrexate.

Niacin, try it's natural source of B3 from large fish like tuna, salmon, swordfish, trout, and mackerel. 

*Niacin may reduce the toxic side effects on the heart tissue of the anti-cancer drug adriamycin without reducing its effectiveness in the treatment of cancer.

Pantothenic, B5 is found in avocados, chicken, mushrooms, trout, peanuts, wheat germ, wheat bran, lentils, pink salmon, and oysters.

Pyridoxine, Some foods that contain B6 are raw milk, wheat germ, wheat bran, bananas, chicken avocados, and tuna.

*Beware of processed foods, they destroy vitamin B6. 

Biotin is your B7and is found in spinach, avocados, broccoli, cauliflower, mushrooms, potatoes, legumes, nuts, pork, organ meats, chicken, fish, egg yolks, milk, cheese, royal jelly, soy, corn, barley and wheat bran.

Folic Acid, foods with vitamin B9 are deep leafy greens, broccoli, asparagus, lima beans, sprouts, wheatgerm, nuts, tuna, mushrooms, and dates. 
* Approximately 1/3 of pregnant women have a folate deficiencies, which can lead to birth defects.

Cobalamin, B12 can be found in meat, fish, free range eggs, yogurt, soybeans, seaweed, kelp, sunflower seeds, bananas, and pollen. 

*Vegans and vegetarians should ensure this supplement in their daily diet. Vegetarian foods containing B12 may not be absorbed.

Pangamic acid also known as B15. B15 is found in whole grain, brown rice, wheat germ, wheat grass, nut, seeds, and apricot kernels. 

*B12 is used by athletes in Europe to improve performance. Although sold as Dimetyl Glycine in the U.S., it is controversial due to lack of research. Avoid during pregnancy and while nursing due to lack of data.

Amygdalin-Nitrilosides also known as Laetrile; is B17. Find B17 in apricots, peaches, plums, apple seeds, almonds, raspberries, cranberries, blackberries, blueberries, sprouted seeds, alfalfa, mug beans, millet, lentils, garbanzo beans, wheat grass, and buckwheat. 

*Eat sparingly, controversy as to whether it is toxic or curative, because intestinal bacteria may activate the release of cyanide. Ask your doctor if you should avoid or reduce these food from your diet while pregnant or nursing; due to lack of research of toxicity levels.

*Discuss with your physician your nutritional health. This article is only informational and is not be used as diagnosis or to replace physician advice.

Resources:

www.webmed.com, American Cancer Association, Natural Standard, American College of Healthcare Sciences, www.drweil.com

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