B5 or Pantothetic Acid

B5 is also known as pantothetic acid is made in small amounts in the intestines.

Some functions of pantothetic acid are: proper functioning of adrenal glands, synthesizes fats or lipids, prevents aging and wrinkling, metabolizes fats, carbohydrates and protein.

Foods rich in pantothetic acid include: eggs, tomatoes, peas, broccoli, squash, mushrooms, yogurt, and sweet potatoes.

B3 or Niacin

B3 is also known as niacin and has two forms, niacin and nicotinamide or niacinomide.  They are both found in food, but niacin is good for fat metabolism where as nicotinamide is good for anxiety and fatigue.  Taking nicotinamide can cause flushing or red irritated skin.

Some functions of niacin are: breaks down amino acids, metabolizes of fats and carbohydrates, reduces cholesterol, helps nervous system and hormones.

Foods rich in niacin include: fish, meats, poultry, wheat germ, whole grains, prunes, dates, figs, and avocados.

B2 or Riboflavin

B2 also known as riboflavin is the B vitamin that can turn your urine bright yellow.

Some functions of riboflavin are: cell growth and respiration, good for vision, hair, nails, and skin, metabolizes fat and carbohydrates.

Foods rich in riboflavin include: nutritional yeast, eggs, oily fish, seaweed, milk products, and green vegetables.

B1 or Thiamin

B1 also known as thiamin is stored in very small amounts in the heart, liver, and kidneys.

Some functions of thiamin are: carbohydrate metabolism, integrity of nervous system and cardiovascular system.

Foods rich in thiamin include: wheat bran and germ, brown rice, whole wheat products, nuts, legumes, and pork.