Nutrition 101

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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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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