Nutrition 101

Tuesday, February 24, 2015

Vitamin B7: 101

Recommended Daily Allowance

Men 30 micrograms Women 30 micrograms

Vitamin B7, better known as Biotin, is the seventh of the eight water-soluble B-vitamins. Biotin assists in cell growth, fatty acid production as well as the metabolism of carbohydrates, fats and proteins. Biotin is also important in the utilization of the other seven B-vitamins by the body. Biotin promotes healthy sweat glands, nerve tissue, bone marrow, while also relieving muscle pain. A deficiency in biotin is rare due to the fact that it can be produced in the intestines from several food sources such as: brewer's yeast, cooked egg yolks, meat, milk, poultry, saltwater fish, soybeans and whole grains. However, if a biotin deficiency does occur it can result in anemia, depression, hair loss, high blood sugar and muscular pain among other things.

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Tuesday, February 17, 2015

Vitamin B12: 101

Recommended Daily Allowance

Men 2.4 micro-grams Women 2.4 micro-grams

Vitamin B12 is a general name for a group of biologically essential compounds known as cobalamins. B12 comes in several different forms; albeit all forms of this vitamin are not equally effective. The most effective form of B12 is methylcobalamin. However, cynaocobalamin, which is the least expensive to manufacture, is the most common form: despite the fact that this form of B12 is not easily absorbed. Methylcobalamin is active in the growth and the protection of the nervous system, and larger quantities protect against neurological deterioration. B12 also helps to prevent anemia, assists folic acid in formulating red blood cells, allows the utilization of iron, aids in proper digestion & absorption, and is critical for the metabolism of fats & carbohydrates. Also B12 prevents nerve damage, maintains fertility, as well as maintains the fatty sheaths that cover and protect nerve endings.

A deficiency in Vitamin B12 can result in bone loss, chronic fatigue, constipation, depression, digestive disorders, headaches, memory loss, neurological damage, anemia, ringing in the ears, and spinal-cord degeneration, to name a few things. Deficiencies in B12 are commonly seen in older adults and people with digestive issues. The best sources for Vitamin B12 are found in meats, eggs, liver, milk & dairy products, as well as seafood. The only vegetables known to carry any significant amount of B12 are sea vegetables such as: kelp, dulse, nori, kumbu and soy beans. Therefore those who follow a strict vegan or vegetarian diet should supplement their diets with B12. Supplements can be taken in tablet form, sublingually or through injections (prescriptions only)

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Monday, February 2, 2015

Vitamin B6: 101

Recommended Dietary Allowance

Men 1.3 milligrams Women 1.3 milligrams

Vitamin B6, also known as pyridoxine, is actually the fifth of the eight B-vitamins. This B-vitamin has a direct impact on mental and physical health; and for this reason B-6 is involved in more bodily functions than any other nutrient. It is necessary for the production of hydrochloric acid (an acid found in the stomach that allows food to be broken down). Not to mention that is also necessary for the absorption of fats and proteins. B6 is required by the nervous system and is key for normal brain function, as well as the synthesis of RNA & DNA (these are nucleic acids that contain the genetic code/instructions for the reproduction of all cells in the body). B6 activates a whole host of enzymes in the body, along with aiding with vitamin B12 absorption, antibody production and overall immune system function. A deficiency in B6 can lead to anemia, convulsions, headaches, nausea, flaky skin and vomiting. All foods contains some amounts of B6, however the highest levels of this crucial nutrient are found in spinach, carrots, peas, chicken, eggs, meat, sunflower seeds, & walnuts.

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Monday, January 19, 2015

Vitamin B5: 101

Recommended Dietary Allowance

Men 5 milligrams Women 5 milligrams

Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin in the B-complex. Pantothenic acid has been called the anti-stress vitamin because of the role it plays in the production of the adrenal hormones. In addition to adrenal hormone production, vitamin B5 is involved in a whole host of important biological processes in the body such as: aiding in the formation of antibodies, aiding vitamin utilization, helping convert the macro-nutrients (carbohydrates, proteins, fats) into energy, also it is involved in the production of neurotransmitters. Vitamin B5 is the essential element of coenzyme A (a vital chemical in metabolic functions). Vitamin B5 has been known to be an energy enhancer and is need for normal gastrointestinal tract function. A deficiency of vitamin B5 can lead to fatigue, headache, nausea, tingling in the hands. Good sources of vitamin B5 are lean meats, whole grains, legumes, fresh vegetables, and avocados.

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Wednesday, January 14, 2015

Vitamin B3: 101

Recommended Dietary Allowance

Men 16 milligrams Women 14 milligrams

Vitamin B3, also known as niacin, nicontinic acid, or niacinamide, is a water-soluble vitamin in the B-complex that is involved in an array of nervous, metabolic, endocrinal and digestive processes. Vitamin B3 aids in the functioning of the nervous system. Also B3 has a role in the metabolism of the the 3 macro-nutrients (carbohydrates, proteins, and fats). It aids in the production of hydrochloric acid for digestion, and is involved in the secretion of bile as well as other stomach fluids. B3 also assists in the synthesis of the various sex and stress-related hormones (viz. estrogen, testosterone, cortisol). Last but not lest B3 helps lower cholestorol and improves blood circulation.

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Monday, November 10, 2014

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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Monday, November 3, 2014

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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