The B Vitamins are a group of water-soluble vitamins that play many foremost roles in maintaining classic health. They work together to enunciate the condition of our nervous system, skin, eyes, hair and mouth, increase metabolism rate, and enhance immune ideas function among other things. Due to the fact they are water-soluble, most of the B Vitamins must be replenished daily as the excess is excreted in our urine.
"Healthy Diet Foods":
The Vitamin B group includes 8 chemically certain vitamins that often can be found in the same foods. Below is a list of each as well as some data on what each does, a few good sources of each, recommended doses (based on the Fda Rdi (Recommended Dietary Intake)), and insufficiency effects:
Healthy Foods Pregnant Women
"Healthy Foods Pregnant Women"
Vitamin B1 (Thiamine):
The Scoop on Vitamin B
Benefits: Thiamine works with other B Vitamins to break down and release vigor from the foods we eat. It also plays an foremost role in maintaining the condition of the nervous ideas and muscle tissues.
Sources: Yeast, pork, cereal grain (preferably whole grains), oatmeal, flax, sunflower seeds
Recommended Dose: 1.2 mg/day for adult men and 1.1 mg / day for women
Deficiency: The nervous ideas and the heart are particularly sensitive to thiamine insufficiency which can lead to severe fatigue of eyes and other problems along with neurodegeneration, wasting, and in sever cases, death. Other familiar syndromes caused by thiamine insufficiency include beriberi and Wernicke-Korsakoff syndrome, diseases also coarse with continuing alcoholism.
Vitamin B2 (Riboflavin):
Benefits: Riboflavin assists in holding the eyes, skin and nervous ideas wholesome and is necessary for antibody production.
Sources: cottage cheese, milk, yogurt, leafy green vegetables, meat, eggs & fish
Recommended Dose: Adult men: 1.3 mg/day / Adult Women: 1.1 mg/day
Deficiency: Symptoms can include cracked and red lips, inflammation of the lining of the mouth and tongue, mouth ulcers, cracks at the corners of the mouth, and sore throat. A insufficiency in Roiboflavin has also been known to cause dry and scaling skin, fluid in the mucus membranes, bloodshot eyes and greatest sensitivity to light.
Vitamin B3 (Niacin or Niacinamide):
Benefits: Niacin also works to release vigor from the foods we eat as well as playing an foremost role in holding the digestive and nervous ideas healthy.
Sources: B-3 is found in collection of foods, along with liver, chicken, beef, fish, cereal, peanuts and legumes.
Recommended Doses: 16 mg/day for adult men and 14 mg/day for adult women
Deficiency: Symptoms can include aggression, dermatitis, insomnia, weakness, reasoning obscuring and diarrhea.
Vitamin B5 (Pantothentic Acid):
Benefits: Pantothentic Acid is used in many hair and cosmetic products and has been known to be used to treat acne and obesity. It is also known to play an foremost role in production of adrenal hormones and is sometime used to cut stress levels.
Sources: Broccoli, avocados, meats and whole grains
Recommended Doses: Adult men and women 5 mg/day
Deficiency: Although uncommon, some study has shown insufficiency can follow in acne and paresthesia (numbness or tickling of the skin).
Vitamin B6 (Pyridoxine, Pyridoxal, or Pyridoxine Hydrochloride):
Benefits: B-6 assists the body in using and storing vigor from proteins and carbohydrates in the food we eat. B-6 is also crucial in the normal functioning of the nervous system.
Sources: Pork, chicken, turkey, cod, eggs, whole grains and green leafy vegetables are just a few great sources
Recommended Doses: 1.3 mg/day for adult women and men
Deficiency: May lead to depression, dermatitis, high blood pressure, and water retention.
Vitamin B7 (Biotin):
Benefits: Promotes wholesome hair & strong nails as wells as supporting cellular vigor production. Sufficient quantities are also needed for utilization of other B Vitamins.
Sources: Raw egg yolk, liver mushrooms, bananas and peanuts
Recommended Doses: 30 - 100 mcg/day
Deficiency: insufficiency has not been shown to cause symptoms in adults but may lead to impaired increase and neurological disorders in infants
Vitamin B9 (Folic Acid):
Benefits: Works with Vitamin B12 to form wholesome red blood cells. Also works to cut the risk of certain central nervous ideas defects.
Sources: Broccoli, brussel sprouts, asparagus, peas, brown rice and certain fortified morning meal cereals.
Recommended Doses: Most adults need 400 mcg/day
Deficiency: insufficiency in pregnant women can lead to birth defects and correspondingly supplementation is often recommended while pregnancy. Researchers have also shown that folic acid might also slow the insidious effects of age on the brain.
Vitamin B12 (Various Cobalamins):
Benefits: development red blood cells, holding the nervous ideas healthy, releasing vigor from foods we consume and processing folic acid.
Sources: Meat, salmon, cod, milk, cheese, eggs and certain fortified morning meal cereals.
Recommended Doses: 2.4 mcg/day
Deficiency: Depression, dizziness, fatigue or weakness, chest pains, dullness of hands or feet
Vitamin B-Complex:
Benefits: Generally, supplements containing all 8 are referred to Vitamin B Complex.
Sources: Vitamin B complex consists of supplements that merge all of the aforementioned B Vitamins. Receiving all B Vitamins in one capsule can help ensure that they help each to be more efficient in the connection between other vitamins and minerals
The B Vitamins often work with other nutrients promoting absorption and assimilation of discrete vitamin and minerals. One great way to do receive the benefits of all of the B Vitamins is by supplementing your diet with a B-Complex supplement. While the recommended dosages above are based on the Fda Rdi, it is foremost to note that you should consult your physician before taking any supplements to see what is right for you.
over hereThe Scoop on Vitamin B.View Related articles associated with Healthy Foods Pregnant Women. I Roll below. I have suggested my friends to assist share the Facebook Twitter Like Tweet. Can you share The Scoop on Vitamin B.
No comments:
Post a Comment