Greetings! Since our last class, have you considered the vitamin, Thiamine (Vitamin B-1) in your food selection? Here at the Eden Way Outpost, some of the Thiamin-rich foods we’ve eaten lately are: brown rice, whole-grain wheat, soy beans, potatoes, lettuce, tomatoes, onions, oranges, pears, bananas, pecans, and almonds! How about you?

In this week’s study we shall  look into some other components of the B-complex vitamins; Riboflavin (vitamin B-2), Niacin (nicotinic acid, vitamin B-3), Pantothenic Acid (vitamin B-5), Pyridoxine (vitamin B-6), and Folate (folic acid).

Riboflavin

“A deficiency of riboflavin in animals is characterized by cessation of growth, marked loss of hair, nutritional cataract, appearance of a skin disorder, and a general failure in physical well-being. Riboflavin is widely distributed in natural foods. It seems unlikely that a deficiency would often be encountered without the appearance of other deficiencies at the same time.”

Excellent food sources of riboflavin:

Good sources of riboflavin:

Fair sources of riboflavin:

Niacin (Nicotinic Acid, vitamin B-3)

“Lack of nicotinic acid or of certain very closely related chemical substances which occur in many natural foods would seem to be the deficiency of first importance in pellagra, though this disease may be the result of several dietary deficiencies. Chronic alcoholism often results in the development of a condition very similar to, if not identical with, pellagra. In these cases, it is believed that bad food habits and poor condition of the digestive tract account for the dietary deficiency, or for the inadequate utilization of food, or both…

“Pellagra is characterized by a certain type of skin eruption affecting especially the backs of the hands and forearms, the face and neck, feet, and genitalia. The severity of the disease is increased by exposure to sunshine. The disease is also accompanied by digestive disturbances and nervous disorders. About two percent of pellagrins develop mental disturbances requiring institutional care….

A list of good to fair sources of nicotinic acid follows:

“Vegetables: Green peas, collards, turnip greens, kale, tomato juice, cowpeas, soy beans, green cabbage,
spinach, and mustard greens.

Seeds: Wheat germ, peanut meal, and green (dried) peas.

Pantothenic Acid

This vitamin is believed to have a part in the metabolism of protein and fat, and to increase longevity.

Pyridoxine

Not very much is known as yet about this vitamin, but it is understood to be concerned with metabolism of protein and fat. Good food sources are the cereals and legumes.

Folate

A deficiency of this vitamin is associated with some forms of anemia. There may also be inflammation of the mouth and other parts of the food tract. A lack of it is part of the cause of sprue. Food sources are green vegetables and yeast.

Acquaint Now Thyself

As we become better acquainted with the precious things in plant-based foods, we can see the value of the diet that was originally given to man. Moreover, we can become better acquainted with the Person, who created such wonderful things. He is precious (1 Peter 2:7).

Join us next week and invite a friend! Our lesson shall be on vitamin C! See you then!

*Study adapted from Abundant Health, by Julius G. White