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PABA (Para Amino Benzoic Acid)

Beneficial Properties:

Aids healthy bacteria in producing folic acid

Aids in the formation of red blood cells

Contains sun screening properties

Aids in the assimilation of Pantothenic acid

Returns hair to its natural color

Deficiency Indicators:

Extreme fatigue

Eczema

Irritability

Depression

Nervousness

Constipation

Headaches

Digestive disorders

Hair turning prematurely gray.


SOURCES OF NIACIN-B3

Food	Amount	Milligrams (mgs)
Liver, beef	3 ounces	14
Tuna, light, packed in water	3 ounces	11
Chicken, white meat	3 ounces	10.6
Kidney, beef	3 ounces	9.1
Salmon steak	3 ounces	8.4
Peanuts, chopped	1/4 cup	6.2
Halibut, steamed	3 ounces	6
Beef, lean	3 ounces	3.9
Rice, brown, cooked	1 cup	3
Sunflower seeds, dried	1/4 cup	2.0
Soybeans, dried	1/4 cup	1.2
Navy beans, dried	1/4 cup	1.2
Kidney beans, dried	1/4 cup	1.1
Chick peas, dried	1/4 cup	1.0
Pacific Oysters, raw	1 each	1


SOURCES OF RIBOFLAVIN - B2

Food	Amount	Milligrams
Kidney, beef	3ounces	4.1
Liver, beef	3 ounces	3.6
Liver, chicken	3 ounces	1.5
Yogurt, nonfat, plain	8 ounces	0.6
Milk	1cup	0.4
Brewer's yeast	1 tablespoon	0.3
Soybeans, dried	1/4 cup	0.2
Swiss cheese	2 ounces	0.2
Black-eyed peas, cooked	1 cup	0.2
Green peas, cooked	1 cup	0.2
Chicken, white meat	3 ounces	0.1
Chick peas, dried	1/4 cup	0.1
Kidney beans, dried	1/4 cup	0.1
Egg, hard-cooked	1	0.1
Peanuts, chopped	1/4 cup	0.1
Broccoli, cooked	1 cup	0.1
Kale, cooked	1 cup	0.1
Spinach, cooked	1 cup	0.1


SOURCES OF THIAMINE - B1

Foods with higher contents listed first

Food	Amount	Milligrams (mgs)
Brewer's yeast	1 tablespoon	1.3
Pork center loin chop	3.5 ounces	1.2
Sunflower seeds. Dry	1/4 cup	0.8
Ham steak, cured	2 ounces	0.5
Wheat germ, raw	1/4 cup	0.5
Green peas, cooked	1 cup	0.4
Black beans, cooked	1 cup	0.4
Watermelon	1 slice, 1 x 10 inch	0.4
Canadian bacon, cooked	2 pieces	0.4
Split peas, cooked	1 cup	0.4
Oatmeal, cooked	1 cup	0.3
Black-eyed peas, cooked	1 cup	0.2
Oysters, raw	1 cup	0.2


Vitamin B1 - Thiamin

Plays a key role in the body's metabolic cycle for generating energy. Major dietary sources of thiamin include pork, legumes (dried beans), peanuts, sunflower seeds, whole grains and enriched breads and cereals. Excess intake of thiamin is excreted. Thiamin is sensitive to heat. Leaches into cooking water. Thiamin is measured in milligrams (mg).

Beneficial Properties:

Stabilizes the appetite

Promotes growth & good muscle tone.

Aids in energy (carbohydrate) metabolism

Enables normal functioning of the nervous system

Necessary for proper functioning of the heart

Deficiency Indicators:

Loss of appetite

Weakness, tired feeling

Paralysis & nervous irritability

Insomnia

Loss of weight

Vague aches & pains

Mental depression

Constipation; heart & gastrointestinal problems.

Beriberi, which results in damage to the nervous and cardiovascular systems, and muscle wasting

Wernicke-Korsakoff syndrome, which results in mental confusion, amnesia and muscular incoordination

Excessive Intake and Toxicity Symptoms:

Thiamin is easily cleared by the kidneys, no evidence of thiamin toxicity has been noted from oral intake

RDA

SOURCES OF THIAMINE - B1


Vitamin B2 - Riboflavin

Major dietary sources of riboflavin include milk, yogurt, cheese, organ meats, meat, poultry, dark green leafy vegetables, whole grain and enriched breads and cereals. Excess intake of riboflavin is excreted. Riboflavin is sensitive to ultraviolet light. Leaches into cooking water.

Beneficial Properties:

Aids in the formation of antibodies and red blood cells

Maintains cell respiration

Alleviates eye fatigue

Promotes general health

Aids in carbohydrate, fat and protein metabolism

Involved with the action of some other B-vitamins (folic acid and pyridoxine)

Essential for growth

Promotes healthy skin and normal functioning of the eyes

Deficiency Indicators:

Itching and burning eyes, which become sensitive to light

Cracks and sores in the mouth & lips

Bloodshot eyes

Purplish tongue

Dermatitis

Digestive disturbances

Trembling

Sluggishness

Oily skin.

Sore, red tongue

Skin rash

Emotional changes, depression, hypochondria

Excessive Intake and Toxicity Symptoms:

May interfere with anticancer mediations

RDA

Adults 1.2-1.7 mg

SOURCES OF RIBOFLAVIN - B2


Vitamin B3 - Niacin

Major dietary sources of niacin include meat, poultry, fish, organ meats, milk, eggs, whole grain and enriched breads and cereals. Niacin can be produced in the body from the amino acid tryptophan. Excess intake of niacin is excreted. Niacin leaches into cooking water. Niacin is measured in milligrams (mg). Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps metabolize protein, sugar & fat; reduces high blood pressure; increases energy through proper utilization of food; prevents pellagra; helps maintain a healthy skin, tongue & digestive system.

Beneficial Properties:

Aids in energy metabolism

Maintains normal functioning of the nervous and digestive tract

May lower blood cholesterol

Deficiency Indicators:

Dermatitis (inflammation of the skin)

Irritability

Loss of appetite

Weakness and dizziness

Gastrointestinal disturbance

Nervousness

Headaches, fatigue, mental depression

Vague aches & pains

Insomnia

Skin disorders

Muscular weakness

Indigestion

Bad breath

Canker sores.

Excessive Intake and Toxicity Symptoms:

Vascular dilation, resulting in flushing

Liver damage

Ulcers

Rash

RDA

SOURCES OF NIACIN-B3


WATER SOLUABLE VITAMINS

B-COMPLEX vitamins are important membrane stabilizers. They are natural anti-stress vitamins. They are important vitamins to help nerve function. B-complex vitamins contain PABA an important element needed for protecting the skin against the harmful effects of ultra-violet radiation. PABA functions as a UV screening agent. They may also to protect against the development of skin cancer or sun-induced skin damage such as wrinkling. Individuals with fair complexions may benefit by supplementing their diet with B complex vitamins. People with red hair, blue or green eyes tend to be sun sensitive (actinic sensitive). Women using oral contraceptives increase their utilization of the B vitamins and should supplement their diet with B-complex. B vitamins are not stored in the body as are beta carotene and vitamin E. B-complex must be taken with food already in the stomach. If taken on an empty stomach, pain and nausea are not uncommon. Indications that the B-complex is being absorbed - urine will be bright yellow and have a pungent odor caused by the riboflavonoids present.

Vitamin B - Biotin

Vitamin B - Choline

Vitamin B Folate - Folic Acid

Vitamin B - Pantothenic Acid

PABA (Para Amino Benzoic Acid)

Vitamin B1 - Thiamin

Vitamin B2 - Riboflavin

Vitamin B3 - Niacin

Vitamin B6 - Pyridoxine

Vitamin B12 - Cobalamin

Vitamin C - Ascorbic Acid