B vitamins used to be thought of as a single vitamin, simply called vitamin B. Now researchers know that there are eight different types of B vitamins. All of them are necessary for proper cell function. The vitamins that we know today are vitamins B1, 2, 3, 5, 6, 7, 9 and 12. The substances that filled gaps in the B series was once considered vitamins, but is now known to be other chemicals not qualify as vitamins
You need:. .
whole grain pasta.
whole grain rice.
Vitamin B1, also known as thiamin, is a very important part of converting the food we eat into useful energy for our body. By combining with other substances in the body, it forms an enzyme necessary to change the complex carbohydrates into glucose, the simplest source of energy for the body. It also promotes healthy nerve function. Adequate amounts of vitamin B1 also prevent the painful, debilitating disease of beriberi.
Vitamins B2 and B3
Riboflavin, the chemical name for vitamin B2, vitamin B3 and, better known as niacin, making many of the same things for our body. As B1, are the ingredients in the metabolism of our food. They also help with the maintenance of our mucous membranes (mouth, nose, stomach, etc) and eyes. Another important job of vitamins B2 and B3 is to prevent dangerous oxidizing activity in the body, which damage cells and lead to cancer.
Vitamins B6 and B9
Besides helping with our metabolism, vitamin B6, pyridoxine and vitamin B9, folic acid, keep our blood healthy by assisting with the production of red blood cells and maintain the right level of hemoglobin. Hemoglobin is necessary for blood to carry oxygen around the body. Vitamin B9 is also an ingredient in the production of DNA, the “blueprint” for every cell in the body.
Vitamin B5 and B7
These two vitamins, pantothenic acid and biotin, respectively, are commonly used in conjunction with each other in the body. They are necessary for proper absorption of nutrients and synthesis of coenzyme A, which is used for energy production. In addition, they are important for the health of our skin, hair and nails.
Vitamin B12, which sports the tongue-twisting name cyanocobalamin, is, like most B vitamins, necessary for metabolism. Along with folic acid, it makes and repairs DNA. Another important function is to maintain the health of the nervous system.