Kids Research Express

Known also as vitamin B complex, these are fragile, water-soluble substances, several of which are particularly important to carbohydrate metabolism. Vitamin B1 Thiamine , or vitamin B1, a colorless, crystalline substance, acts as a catalyst in carbohydrate metabolism, enabling pyruvic acid to be absorbed and carbohydrates to release their energy. Thiamine also plays a role in the synthesis of nerve-regulating substances. Deficiency in thiamine causes beriberi, which is characterized by muscular weakness, swelling of the heart, and leg cramps and may, in severe cases, lead to heart failure and death. Foods richest in thiamine are pork, organ meats (liver, heart, and kidney), brewer's yeast, lean meats, eggs, leafy green vegetables, whole or enriched cereals, wheat germ, berries, nuts, and legumes. Milling of cereal removes those portions of the grain richest in thiamine; consequently, white flour and polished white rice may be lacking in the vitamin. Widespread enrichment of flour

Riboflavin, also called vitamin B2 or vitamin G, a substance essential for the breakdown and utilization of carbohydrates, fats, and proteins in the body, and in the production of energy. Riboflavin plays a vital role in the health of the skin and is needed for production of certain hormones by the adrenal glands, the pair of hormone-secreting organs that sit on top of each kidney. Because it is a water-soluble vitamin—that is, it is not stored in the body, but is excreted in sweat or urine—riboflavin needs to be constantly replaced in the body. Rich sources of riboflavin include milk, cheese and yogurt, lean meat, liver, green leafy vegetables, eggs, and enriched breads and cereals. Because cheese and milk are such good dietary sources of the vitamin, lactose-intolerant people, including many of the elderly, are vulnerable to deficiency problems. Individuals who exercise often, especially women, are also at risk for riboflavin deficiency. A lack of riboflavin in the diet may result in