Vitamin B 2, B 3 and B 5 uses and sources

Vitamin B2 -

Riboflavin is one of the well known B- Complex vitamins. As only a little of the vitamin is stored, a constant supply is needed.

It is required by the body to use oxygen and the metabolism of amino acids, fatty acids, and carbohydrates.

Riboflavin is further needed to activate vitamin B6 (pyridoxine), helps to create niacin and assists the adrenal gland. It may be used for red blood cell formation, antibody production, cell respiration, and growth.

Vitamin B2 is required for the health of the mucus membranes in the digestive tract and helps with the absorption of iron and vitamin B6. It is the most essential vitamin for beautiful skin, nails and hair.

Deficiency will result in cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions, Dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slow mental responses have also beenseen as problems. Burning feet can also be indicative of a shortage.

Milk and milk products , green leafy vegetables, yeast , cheese and fish can be added to the diet for this vitamin. It gets absorbed in the small intestines.

Vitamin B 3

Vitamin B3 is required for cell respiration, helps in the release of energy and metabolism of carbohydrates, fats, and proteins, proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids. It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and a memory-enhancer.
You can see an improvement in the mental alertness and freshness in yourself when this vitamin is in sufficient supply.

A shortage of niacin may be indicated with symptoms such as canker sores, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions and inflammation.

The foods from which we can get the vitamins are
Liver, lean meat, poultry, fish, rabbit, nuts, peanut yeast, meats including liver, cereals, legumes, asparagus, seeds, milk, green leafy vegetables, and fish. Even the morning Coffee you take gives you Niacin

Vitamin B 5

This Pantothenic acid plays an important role in the secretion of hormones, such as cortisone because of the role it plays in supporting the adrenal gland. These hormones assist the metabolism, help to fight allergies and are beneficial in the maintenance of healthy skin, muscles and nerves. It is used in the creation of lipids, neurotransmitters, steroid hormones and haemoglobin.

The deficiency can lead to fatigue, headaches, nausea, tingling in the hands, depression, personality changes and cardiac instability. Lack of immunity and resistance to diseases, fatigue, abdominal pains, sleep disturbances and neurological disorders including numbness, paresthesia (abnormal sensation such as "burning feet" syndrome), muscle weakness and cramps are also possible indications, for the short supply of this vitamin.

Pantothenic acid can be lost in cooking - particularly with roasting or milling, as well as when exposed to acids like vinegar, or alkali such as baking soda. It is also destroyed to a large degree in canning.<?XML:NAMESPACE PREFIX = O /><O:P> </O:P>

Pantothenic acid can be lost in cooking - particularly with roasting or milling, as well as when exposed to acids like vinegar, or alkali such as baking soda. It is also destroyed to a large degree in canning
Food sources for this vitamin are Beef, brewer’s yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater fish, torula yeast, whole rye flour, and whole wheat.