B1: Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak. Note: Most fruits and vegetables are not a significant source of thiamine.
B2: Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.
B3: Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.
B5: Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.
B6: B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.
B9: Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.
B12: Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system. Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.
.6 to .9 mg of B1/thiamine & B2/riboflavin per day
9 – 16 mg of B3/niacin per day.
2 – 4 mg of B5/pantothenic acid per day.
0.6 to 1.3 mg B6 per day.
150 to 300 mcg of B9 per day.
0.9 – 2.4 mcg of B12 per day.
FRUITS: Avocado, Most berries, Bababa, Breadfruit, Dates, Gooseberries, Guava, Lychee, Mango, Orange, Papaya, Passionfruit, Peach, Pineapple & Pomegranate
NUTS: Almond, Barley, Buckwheat, Brown Rice, Chestnuts, Flaxseed, Filberts/Hazelnuts, Oats, Peanuts, Quinoa, Rye, Sunflower Seeds, Wheat – Durum
LEGUME: Black Eye Peas, Edamame, Soy Beans, White/Navy or Pinto Beans, Mung Beans
VEGETABLES: Amaranth Leaves, Artichoke, Asparagus, Beetroot, Bok Choy, Broccoli, Brussels Sprouts, Green Pepper, French Beans, Lima Beans, Okra, Parsnip, Pumpkin, Spinach , Squash, Sweet Potato, Taro
ANIMAL SOURCE: Cheddar Cheese, Cottage Cheese , Cow’s Milk, Eggs, Yogurt , Lowfat Yogurt