Nutrition 101: October 2014

Monday, October 20, 2014

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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Tuesday, October 14, 2014

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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Monday, October 6, 2014

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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