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Numbness and tingling in the hands and feet Poor memory Soreness of the mouth or tongue Vitamin B6 pyridoxine is vital for normal brain development and for keeping the immune system and nervous system working properly. Most people who eat poultry, fish, potatoes, chickpeas, and bananas have enough vitamin B6. But certain illnesses, such as kidney disease and malabsorption syndromes, can lead to vitamin B6 deficiency. Lack of B6 can result in a reduction of red blood cells, which take oxygen to tissues throughout the body. People with vitamin B6 deficiency may experience symptoms such as: Folate vitamin B9 is in the forefront of mood management. Findings show that many people with depression have lower levels of folate in the blood. Folate is found in green leafy vegetables, beans, peas, peanuts, and other legumes, and citrus fruits. Additionally, folic acid the synthetic form of folate in supplements and fortified food is essential during early pregnancy to prevent serious birth defects of the brain and spine such as spina bifida. Taking a prenatal vitamin with folic acid three months before conception and eating folic-acid fortified foods can help women get plenty of this essential B vitamin. Your doctor can determine if you are deficient in one of the B vitamins and may prescribe a vitamin B complex supplement. Even if you're taking a supplement, a varied and balanced diet is essential to avoiding a B vitamin deficiency and reaping the health benefits of these important vitamins. Read on to learn about the daily doses of different B vitamins you need, natural sources to include in your diet, and the health benefits you can expect to reap. Thinkstock B Vitamins Are Tied to Lower Stroke Risk In addition to their role in metabolism and in maintaining healthy skin and hair, B vitamins have been linked to a lower incidence of stroke, a condition in which a blood clot blocks blood flow to the brain, or a blood vessel bursts in the brain. But before you begin taking vitamin B complex or any B vitamin supplement, be sure to talk to your healthcare provider. For men age 14 and older, 1. Vitamin B1 plays a major role in metabolizing food into energy. B1 is found in whole-grain cereals, yeast, beans, nuts, and meats. Too little vitamin B1 causes beriberi , a disease affecting the heart, digestive system, and the nervous system. Beriberi is found in patients who are malnourished, and in those who are heavy drinkers of alcohol. People who consume large amounts of alcohol should take a vitamin B complex supplement to be sure they get enough B1. Also, taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins. For this reason, you may want to take a B-complex vitamin, which includes all the B vitamins. Recommended daily allowances of B2 are 1. Pregnant women need 1. You can get this B vitamin from natural sources such as nuts, green vegetables, meat, and dairy products. Riboflavin helps your body break down and use the carbohydrates, fats, and proteins in your diet and helps metabolize food into energy. This type of B vitamin also functions to keep your skin, the lining of your gut, and your blood cells healthy. Females who are 14 and older need 14 mg a day; males in this age group need 16 mg daily. Legumes, nuts, enriched breads, dairy, fish, and lean meats are all good sources of this type of vitamin B. Pellagra can also result when the body is not able to absorb enough niacin because of alcoholism. In addition, whole-grain cereals , potatoes, dairy, and organ meats are good sources. Because it's a water-soluble vitamin, you need vitamin B5 in your diet every day. Pregnant or breast-feeding teens and women need even more vitamin B6 daily — about 2 mg. You can find vitamin B6 in the following foods: Pictures of everyday women

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  1. They're more likely to be like your friend, lover, wife or the girl at the mall Folate vitamin B9 is in the forefront of mood management.

  2. You will see nipples so unique they have their own descriptions. We show you Every Day Women!

  3. You can get this B vitamin from natural sources such as nuts, green vegetables, meat, and dairy products. In fact it just might be her!

  4. She had two children, divorced, remarried. The small images are "clickable" to enlarge the pictures for a much better view.

  5. If you are big fan of fake boobs or implants In older women, the skin is the opposite of taut … and it has its own strength.

  6. You can find vitamin B6 in the following foods: She posed this year for the project and allowed she had some trepidation, but when it came time to slip out of her robe, it was no big deal.

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  8. For this reason, you may want to take a B-complex vitamin, which includes all the B vitamins.

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