Big Bs keep you bouncing beautifully

Recommended intake vit B
Nutrient	men	women
Thiamin B1	1.1mg	10.8mg
Riboflavin B2	1.7mg	1.2mg
Niacin B3	18-20mg	12- 14mg
Pyridoxine B6	1.3 - 1.9mg	0.9-1.4mg
B12	2mcg	2mcg
Sources of vitamin B
Vitamin	Best sources
B1	wholegrain cere als, nuts, beef, vegemite
B2	dairy products
B3	corn
B6	fish, lean meat, poultry, eggs
B12	eggs, milk, lean meat

By Anna Niec
Vitamins in the B group are comprised of five different vitamins sometimes referred to as the vitamin B complex.

They are important for a healthy nervous system.

Some small studies link deficiencies of thiamin (vitamin B1) to increased incidence of depression
in women.

A good intake of B vitamins is essential for good energy levels.

Low amounts of vitamins Bs and especially riboflavin in the diet can contribute to poor hair, skin
and blood cells.

Niacin (vitamin B3) like thiamin and riboflavin helps to boost our energy levels.

In general, lack of vitamin Bs in the diet causes irritability, loss of appetite, fatigue, and weight loss.

Recommended daily amounts differ between men and women.

Vitamins in the B group are water soluble, which means that body stores of most water-soluble vitamins vary daily according to our daily diet.

Consuming adequate amounts of vitamin Bs in our daily diet is essential to keep up our levels of vitamin Bs.
Daily consuming two to three serves of vegetables, a serve of lean meat, poultry or fish as well as two serves of dairy products should guard against deficiency of Bs.

Avoid cooking vegetables in large amounts of water or soaking foods prior to cooking.

Avoid overcooking them – they should be just on the crisp side and not soggy.

Vitamins in the B group are one of the most popular supplements on the market today.

It’s a good idea to take B supplements if:

Next in the nutrient file – Vitamin C helps to see you through a cold-free winter