Vitamin B1 (Thiamine)
This is a water-soluble vitamin that is present in many animal and plant foods |t plays a vital role in the proper functioning of the nerves, muscles, and the heart.
While a balanced diet usually provides sufficient amounts of thiamine, those people most susceptible to deficiency include people with a poor diet, people with above average energy requirements, and people with severe alcohol dependency. Extreme thiamine deficiency may result in beriberi, abdominal pain, constipation, depression and loss of short-term memory.
Especially good sources of thiamine include wheat germ, bran, whole-grain enriched cereals and breads, brown rice, pasta, liver, pork, fish, eggs, beans, and nuts The recommended daily allowance of thiamine is 1.1 to 1.5 mg.
Vitamin B2 (Riboflavin)
This vitamin is essential for various biochemical reactions involved in the breakdown and utilization of carbohydrates, fats, and proteins, and in the producti0n 0f energy in the cells. It is also essential for the production of hormones by the adrenal glands.
Riboflavin is present in a wide range of foods, including milk, cheese, eggs, green, leafy vegetables, whole-grains, enriched breads and cereals, and liver. The recommended daily allowance is 1.3 to 1.7 mg.
Vitamin B3 (Niacin)
Niacin is essential for the utilization of energy from food. It also plays a major role in the functioning of the nervous system, the manufacture of sex hormones, and the maintenance of healthy skin.
A niacin deficiency, while extremely rare, can, in severe cases, lead to diarrhea, soreness and cracking of the skin, and certain mental disturbances.
The primary dietary sources of niacin include lean meat, liver, fish, poultry, dried beans, nuts, and whole-grains. The recommended daily allowance of niacin is 15 to 19 mg.
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