Vitamin B2: 101

Recommend Dietary Allowance

Men 1.3 milligrams               Women 1.1 milligrams

Vitamin B2, also known as riboflavin, is a water-soluble vitamin in the B-complex. Riboflavin is involved in a host of biological processes. These process included, but are not limited to: red blood cell formation, anti-body production, cell respiration and growth. Riboflavin also aids the metabolism of all the macro-nutrients (carbohydrates, proteins, & fats). In conjunction with Vitamin A, Vitamin B2 maintains, as well as enhances, mucous membranes in the digestive tract.

Symptoms of a deficiency in Vitamin B2 include cracks and sores on the corners of the mouth, eye disorders, inflammation of the mouth and tongue, not to mention skin lesions. A collective group of these symptoms is known as ariboflavinosis. The highest doses of Vitamin B2 are found in whole grains, green leafy vegetables, milk, cheese, yogurt, eggs, fish, organ meats (eg. liver), and legumes.

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Vitamin B1 101

Recommended Dietary Allowance

Men 1.2 milligrams        Women 1.1 milligrams

Vitamin B1, also known as Thiamine, is a water-soluble vitamin for the B-complex. This vitamin's major functions are increasing  circulation, assisting in blood formation, carbohydrate metabolism, and the production of hydrochloric acid (which is important for proper digestion). Thiamine is also essential in optimizing cognitive activity and brain function. A deficiency in vitamin B1 can lead to constipation, enlarged liver, fatigue, forgetfulness, weak/sore muscles, tingling sensations, gastrointestinal disturbances, etc. The  best sources of vitamin B1 are fortified cereals and oatmeal, meats, rice, pasta, whole grains, egg yolks, fish and liver.

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Vitamin B-Complex 101

The B Vitamins are a class of  8 water-soluble vitamins that assist in maintaining healthy functioning nerves, skin, eyes, hair, liver, and mouth; also they are important to a healthy muscle tone in the gastrointestinal tract and proper brain function. The B-complex vitamins act as co-enzymes. They help enzymes react chemically with other substances and are involved in energy production (cell metabolism). All 8 B vitamins (b-complex) should be taken together, because they all work together as a unit. Because of this, often times if there is a deficiency in one b vitamin there is a deficiency in another as well. Good sources of the b vitamins are whole unprocessed foods, processed carbohydrates and white flour tend to have lower concentrations of the b vitamins. The best sources of the b vitamins are: legumes, whole grains, bananas, potatoes as well as chili peppers.

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Vitamin A 101

Recommended Dietary Allowance
Men: 900 micro-grams                               Women: 700 micro-grams

Vitamin A (also known as carotene) are a group of fat soluble nutritional organic compounds, which include: retinol, retinal, retinoic acid and beta-carotene. Vitamin A has several important functions which include: formation of teeth and bones, enhancing immunity, repairing epithelial tissue (skin, hair, mucous membranes). Vitamin A is key in preventing night blindness, as well as overall eye health. A deficiency in vitamin A can cause dry hair and/or skin, poor growth (esp. in children), and night blindness, The best sources of vitamin A are animal livers, green leafy vegetables, yellow or orange fruits and vegetables, dairy products, fortified oatmeal, and fish liver oils.

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Micronutrients 101: Vitamins & Minerals

Micronutrients, are so called because unlike the macronutrients, they are only needed in small amounts. Micronutrients allow the body to produce enzymes, hormones, and other substances essential for adequate growth and development. There are two types of micronutrients: vitamins and minerals. Vitamins must be consumed through food with the exception of vitamin K, biotin, and vitamin D. Vitamins regulate metabolism and assists bio-chemical processes that release energy from digested food. Minerals are needed for the adequate composition of bodily fluids, the formation of blood and bone, the maintenance of healthy nerve function and the regulation of muscle tone.

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Fats 101

1 gram of fat = 9 calories

Fats & oils (which are liquid fats) are the most energy-dense macro-nutrients. Fats contain 2.25 times the amount of calories as both proteins and carbohydrates. Fats serve as a critical component to many bodily functions such as: body temperature regulation, cellular structure, nerve transmission, vitamin absorption, and hormone production. There are several main types of fats unsaturated fats, saturated fats and trans fats (that later two lead to clogged arteries, increased risk for heart disease and etc). As far as unsaturated fats are concerned there are two categories monounsaturated fat and polyunsaturated fat, in which the essential fatty acids are all polyunsaturated fats (omega-3 & omega-6). What makes these omega-3 & omega-6 essential fatty acids is that the body cannot produce these on its on and therefore they must be consumed through diet. Omega-3 fatty acids are found natural in in egg yolk, cold water fish (tuna, salmon, etc), and shellfish (crab, shrimp, etc). Omega-3s reduce blood clotting, dilate blood vessels reduce inflammation. Omega-6 fatty acids are found in flaxseed oil, canola oil, and green leaves. Omega-6s are the opposite of the 3s because they add blood clotting and contribute to inflammation. So there is a delicate balancing act between these two essential fatty acids to achieve optimal health.

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Carbohydrates 101

1 gram of carbohydrates = 4 calories

Carbohydrates are the body's main and preferred energy source. There are 3 various kinds of carbohydrates (carbs): starch, sugar, and fiber. Monosaccharide is the simplest form of sugar: the 3 monosaccharide are glucose, fructose and galactose. Glucose is the predominant sugar in nature and the basic building block of most other carbohydrates. Fructose (fruit sugar) is found in different amounts in fruits. Galactose is combines with glucose to form a disaccharide, lactose (milk sugar). Two other dissacharides that include a glucose molecule are maltose and sucrose (table sugar).

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Protien 101

1 gram of protein = 4 calories

Proteins are the building blocks of human and animal structure. Proteins are key to the formation of the brain, nervous system, blood, muscle, skin, and hair. Proteins are also responsible for transportation of vitamins, minerals, fats, and oxygen. Proteins are also used to form antibodies, which are used by the body to fight infection. Proteins are made up of amino acids - small units necessary for growth and tissue repair. There are 8 to 10 essential amino acids which the body cannot make on its own and must be consumed through diet. Protein is the body's most plentiful substance, except for water & fat. Animal foods such as beef, fish, poultry, milk, and eggs are rich in protein. Good plant sources of protein are beans, legumes, peas, nuts, bread and cereals. Generally speaking, animal sources of protein contain all essential amino acids (known as a complete protein), plant sources do not - the exception is soy, a plant based complete protein.

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Macronutrients 101: Protein, Carbohydrates, & Fats

   

All food is composed of a varied combination of three macronutrients: proteins, carbohydrates, and fats. A macronutrient is a nutrient that is needed in relatively large quantities for normal growth and development of an individual. Macronutrients are the body's source for calories - energy that fuels the body. Each macronutrient has a designated number of calories per gram: proteins - 4 calories/gram, carbohydrates - 4 calories/gram, fats - 9 calories/gram.

Over the next 3 weeks we will take a more in-depth look into each macronutrient; what it does and its importance to the function of the human body. So stay tuned for the upcoming macronutrient blogs: protein 101, carbohydrates 101, & fats 101.

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Water composes 70% of your body, it also covers 70% of the earth. Without water the earth can not function and neither can you.