They keep the skin, tongue, and lips healthy, and help the body use food to provide energy by means of carbohydrate metabolism, the conversion of sugars and starches to energy. In addition, the B vitamins aid in the normal functioning of nerve tissue. In particular, thiamin functions in energy production, growth, appetite, digestion, and nerve activity. Nearly half the thiamin in the body is used by the muscles, enabling a working muscle to operate continuously. Thiamin also protects the heart muscle, helps develop muscle tone in the stomach and intestines, helps prevent fluid retention, and protects against the effects of lead poisoning.
Significant sources are green peas, ham, and peanuts.
Fair sources of thiamin are oranges, watermelon, dried beans, noodles, spaghetti, lamb liver, rice, and cashew nuts. Riboflavin, which is essential for the body's growth and repair, is used to help release energy from carbohydrates and fats, as well as promote good vision, and healthy skin, nails, and hair. Riboflavin can be destroyed by light, so foods containing it should be stored in opaque containers. Since a substantial amount of this vitamin can be lost during cooking, cook riboflavin-rich foods in a small amount of water. Niacin is needed for the health of all cells.