There are eight B vitamins in vitamin B complex as well as several related substances.  The eight vitamins are thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), cobalamine (B12), folic acid, pantothenic acid and biotin.  The other related substances include choline, inositol and para-aminobenzoic acid (PABA).

Although each individual vitamin or related substance performs a different function in the body, they all work together to maintain good health and vitality.  A well balanced diet should provide us with all the B vitamins we require, but because they are water soluble and therefore not retained by the body, we need a daily dietary source.  Supplements are available for those individuals whose lifestyle or diet means they may be deficient.

Historically the B vitamins were discovered from what was know originally as vitamin B, and hence they were grouped together as B complex.

B complex has a wide range of properties, including:-

B1 (thiamine) – needed for release of energy from carbohydrates; aids in functioning of nervous system; helps maintain stomach acidity and normal appetite.

B2 (riboflavin) – needed for converting proteins, fats and carbohydrates into energy; necessary for healthy skin and eyes.

B3 (niacin) – needed for release of energy from food; maintains health of skin, mouth and digestive tract; necessary for normal mental function; can increase circulation and reduce high blood pressure.

B5 (pantothenic acid) – needed for release of energy from food; helps in the functioning of the adrenal gland and in the formation of antibodies.

B6 (pyridoxine) – needed for metabolism of protein, hence requirements related to protein intake; helps to maintain fluid balance, a requirement for healthy red blood cells.

B12 – needed for red blood cell production and maintenance of protective sheath around nerves.

Folic acid – Essential for growth and reproduction of cells, particularly red blood cells.  Essential in peri-conceptual phase and early pregnancy to reduce the risk of some birth defects

Biotin – involved in carbohydrate, protein and fat metabolism.  Required for healthy skin and hair.

Sources

 B vitamins are found in all whole, unprocessed foods. Processing, as with sugar and white flour, tends to significantly reduce B vitamin content.  B vitamins are particularly concentrated in meat and meat products such as liver, turkey and tuna.  Other good sources for B vitamins are potatoes, bananas, lentils, chillies, beans and brewers yeast,  Marmite and Vegemite quote themselves as "some of the world's richest known sources of vitamin B".  Although the yeast used to make beer results in beer being a source of B vitamins, their bioavailability ranges from poor to negative given the fact consumption of alcohol is known to inhibit absorption of thiamine (B₁), riboflavin (B₂), niacin (B₃), biotin (B₇),and folic acid (B₉).

This month's Mineral

Chromium

Chromium is an essential trace mineral meaning that it is essential for the metabolism of carbohydrates, and it also helps to regulate the metabolism of our blood sugar and thus helps deter diabetes. The benefits of chromium also include controlling fat and cholesterol levels in the blood, and if adequate amounts are provided to the body, it can help to prevent high blood pressure.  In addition, chromium supplementation has been found to improve glucose tolerance in elderly adults who have low blood chromium levels. Tissue chromium depletion has been observed with age and may be responsible for abnormalities in glucose metabolism that often develop with age.

Diets composed primarily of processed foods may not provide sufficient amounts of chromium. Since chromium is lost in urine, sweat, bile, and hair, excessive physical exercise or tissue injury may also deplete tissue chromium levels.

• Elevated blood levels of insulin
• High blood pressure
• High triglyceride levels
• High blood sugar levels
• High cholesterol levels
• Insulin resistance
• Low HDL cholesterol

Sources of Chromium

Romaine lettuce is an excellent source of chromium while onions and tomatoes are also very good sources of this mineral.  Other food sources of chromium include brewer's yeast, oysters, liver, whole grains, bran cereals, and potatoes.  Many people do not get enough chromium in their diet due to consumption of processed (i.e. not fresh), food that due to methods in its production, removes the naturally occurring chromium.