Vegetarian Sources for Key Vitamins - Part One

Vitamin B3, also known as Niacin, is beneficial to the metabolic cycle that converts food to energy. It is also used by the body to repair the skin and nervous system and has been reported to reduce high blood pressure. Niacin is absorbed from cereals, yeast, and eggs. The RDA of Vitamin B-3 is 18 mg. Stress can reduce the body's stores of this nutrient, so remember to supplement your B-3 intake in times of high stress (physical or mental).

Vitamin B5, also known by the less common name of Panotothenic Acid, helps convert fats, proteins, and carbohydrates into energy. It is also used in normal immune system function. As you might guess, inadequate levels of B5 can lead to decreased disease resistance. The RDA of 7 mg can be absorbed from nearly all plants and animals.

Vitamin B-6, called Pyridoxine, is used in the formation of red blood cells, blood vessels, gums, and teeth. It has also been proven to reduce muscle spasms, leg cramps, hand numbness, nausea, and stiffness of hands. The RDA of 2 mg can be found in many non-meat foods such as: cereals, wheat germ, yeast, bananas, and many vegetables. Be aware that birth control pills may increase the body's use of this vitamin, depleting B-6 levels more quickly.

Vitamin B-12, known as Cobalamin, is used in the development and regeneration of red blood cells. It is also important for metabolizing fat and maintaining the nervous system. Milk is the only significant non-meat source of the RDA of 3 mcg (micrograms) of Cobalamin. A B-12 deficiency can result in anemia and fatigue.

Even after you gather all of the facts on each vitamin and mineral available, it is still hard to determine which of these nutrients you need to add to your own diet. Dr. Weil's Vitamin adviser is a great resource to put you on the right track. At his site, http://cgi.pathfinder.com/drweil/vitamin..., you will be prompted to answer several questions about your lifestyle and risk levels for certain conditions. Be honest; it is the key to an accurate profile. When you finish the survey, you will be given a list of vitamins, minerals, and herbs that you should use to supplement your diet. A link to more detailed explanations of the benefits of each nutrient is also included. This list is a great starting point for targeting your vitamin needs.

Next week: More key vitamins and their vegetarian sources.

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