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A Vitamin a Day Keeps What Away?

Test Your Knowledge

By Donna Smith

B. Aiding in the formation of red blood cells, helping the body metabolize carbohydrates, protein and fats and helping the body absorb calcium.

A. Vitamin B-1 (thiamin) is important to keep the heart functioning properly, helps us generate energy, promotes the digestion of carbohydrates, keeps the nervous system working properly and promotes good muscle growth and tone. Vitamin B-1 is a water-soluble vitamin and is not stored in the body. Being water soluble, the vitamin cooks out of the food and into the cooking water. To get the most out of vegetables containing thiamin, it is best to steam them until crisp-tender. Lack of vitamin B-1 could result in fatigue, insomnia, weight loss, constipation, irritability, damage to the nervous and cardiovascular systems, gastrointestinal problems and depression. Thiamin is not stored in the body; therefore it is not known to be toxic in high doses.

Good sources of vitamin B-1 include Brewer's yeast, split peas, pork, sunflower seeds, watermelon, wheat germ, black beans, peanuts and fortified cereals.

A. Helping the body use protein, fat, vitamin B-5 (pantothenic acid), folic acid and vitamin B-12 and helping maintain healthy, shiny hair.

B. Aiding in the formation of red blood cells; helping maintain good vision, nails, hair and skin; helping the body metabolize carbohydrates, fats and proteins; and is important for overall good health.

B. Vitamin B-2 (riboflavin) aids in the formation of red blood cells; helps maintain good vision, nails, hair and skin; helps the body metabolize carbohydrates, fats and proteins; and is important for overall good health. Vitamin B-2 is a water-soluble vitamin and is not stored in the body. Being water soluble, the vitamin cooks out of the food and into the cooking water. The best way to cook vegetables containing riboflavin is by either steaming or cooking briefly. Lack of vitamin B-2 could cause itchy, burning eyes; cracks and sores of the mouth; a sore tongue; skin rashes; bloodshot eyes; digestive problems; fatigue; and oily skin. Riboflavin is not stored in the body; therefore it is not known to be toxic in high doses.

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