A Closer Look at Vitamins B and C

By: Marcellus Donaldson | Posted: 05th July 2010

Vitamin B5 (Pantothenic acid)

Vitamin B5 (Pantothenic acid) is involved in energy production; aids in formation of hormones.

Lack of vitamin B5 may cause fatigue; nausea, abdominal cramps; difficulty sleeping.

Food sources of Pantothenic acid: liver, kidney, meats, egg yolk, whole grains, legumes.

Vitamin B6 (Pyridoxine)

Vitamin B6 is important for the brain and nerves to function normally. It also helps the body break down proteins and make red blood cells and helps body use fats.

Lack of vitamin B6 may cause skin disorders, dermatitis, cracks at corners of mouth, irritability, anemia, kidney stones, nausea, smooth tongue.

Food sources of Vitamin B6: potatoes, bananas, seeds, nuts, red meat, poultry, fish, eggs, green leafy vegetables, spinach, fortified cereals.

Vitamin B9 (Folic acid)

Vitamin B9 helps the body make red blood cells, break down proteins, and keep the heart healthy, prevents birth defects of spine and brain, lowers homocystein levels and thus coronary heart disease risk. It is also needed to make DNA.

Lack of vitamin B9 may cause anemia, smooth tongue, diarrhea.

Food sources of Folic acid: dried beans and other legumes, leafy green vegetables, asparagus, citrus fruits, poultry.

Vitamin B12

Vitamin B12 helps to build DNA, aids in development of normal red blood cells, and is important for nerve cell function.

Lack of vitamin B12 may cause pernicious anemia, anemia, neurological disorders, degeneration of peripheral nerves that may cause numbness, tingling in fingers and toes.

Food sources of Vitamin B12: fish, red meat, poultry, milk, cheese, and eggs.

Biotin (Vitamin H)

Biotin helps release energy from carbohydrates; aids in fat synthesis.

Lack of Biotin may cause fatigue, loss of appetite, nausea, vomiting, depression, muscle pains, anemia.

Food sources of Biotin: liver, kidney, egg yolk, milk, most fresh vegetables.

Vitamin C (Ascorbic acid)

Vitamin C, also known as ascorbic acid, is needed to form collagen, a tissue that helps to hold cells together. It aids in wound healing, assists in bone and tooth formation, strengthens the blood vessel walls, is vital for the function of the immune system, improves absorption and utilization of iron and calcium, and contributes to brain function. It also helps prevent nutritional ailments such as scurvy.

Lack of vitamin C may cause rapid heartbeat and respiration, shortness of breath, general weakness, tendency toward disease of the heart and blood vessels, headache, tooth decay, sore joints and bones, peptic and duodenal ulcers, impaired adrenal function, scurvy, difficulty in knitting broken bones.

Food sources of Vitamin C: cabbage, cucumber, grapefruit, orange, lemon, papaya, parsley, pineapple, radish, spinach, tomato, turnip, carrot, rhubarb.

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Tags: vitamin c ascorbic acid, coronary heart disease, green leafy vegetables, egg yolk, whole grains, leafy green vegetables, meat poultry, red blood cells, vitamin b5, abdominal cramps, pernicious anemia, vitamin b9, peripheral nerves