It’s been awhile since I did part 1, but here is part 2 of the vitamins and minerals series. Once again here is my disclaimer: I am not a doctor and you should consult with a physician before making any drastic changes to your diet, especially if you have any health conditions.

Thiamin – Also known as vitamin B1, it is an essential nutrient. Without this vitamin a person can suffer from cardiovascular problems, damage to the optic nerve, and/or Beriberi. A deficiency can also lead to Korsakoff’s syndrome. A disease whose symptoms include amnesia, apathy, and invented memories, among others. If untreated the deficiency can lead to death. Yeast and pork are the most highly concentrated sources, but other foods are oatmeal, flax, eggs, brown rice, and oranges.

Niacin – This is also called vitamin B3 and, like thiamin, is considered an essential nutrient. Lack of niacin can lead to nausea, fatigue, headaches, lesions, and can lead to pellagra. Sources of Niacin are liver, beef, chicken, avocados, broccoli, tomatoes, asparagus, and nuts.

Vitamin B6 – Obviously another vitamin in the B group. Deficiencies can mean seborrhoeic dermatitis (an inflammatory skin disorder), confusion, neuropathy, and ulcers. B6 is available in many foods including many meats, wheat bran, liver, nuts, milk, and eggs. It has many therapeutic uses including the treatment of nausea in early pregnancy, it could also possibly cut the risk of Parkinson’s disease in smokers. B6 may also be associated with lucid and vivid dreaming, although studies are still preliminaries.

Vitamin B12 – This vitamin is associated with normal functioning of the brain and nervous system and blood formation. Animals, including humans, are not capable of producing B12, although many foods are a natural source. It is also used to treat cyanide poisoning. Because the vitamin is necessary for the normal functioning of the brain and nervous system, a deficiency can lead to irreversible damage to those areas. It can also lead to depression and poor memory.