VITAMIN B COMPLEX

VITAMIN B COMPLEX 

Vitamin B complex consists of the following vitamins – B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), folic acid (folate), B12 (cobalamin), biotin, choline, inositol and PABA (para-aminobenzoic acid). Although all are water soluble and considered nontoxic because excesses are excreted rather than stored, B vitamins are so interrelated that high doses of individual members of the group can create deficiencies of the others unless a comprehensive B complex supplement is taken as a daily supplement. Brewer?s yeast is an excellent source of the B complex vitamins.

VITAMIN A - RETINAL

VITAMIN A - RETINAL

Vitamin A, also called as retinol, is a fat-soluble substance that is important for vision and for the membrane integrity, especially of epithelial cells and mucous membranes. It is thus known to prevent premature aging process of the skin. It is also essential for bone growth, reproduction and embryonic development. It has also been called the anti-infective vitamin and its deficiency can lead to increased frequency of respiratory tract and gastrointestinal infections.

The natural sources of vitamin A are alfalfa, animal livers, apricots, asparagus, beans, beets, broccoli, cabbage, cantaloupe, carrots, cod liver oil, dandelion green, dates, egg yolk, fish and fish liver oils, yellow and red fruits (like apricots, melon and pumpkin), dark green leafy vegetables (especially spinach, spirulina, turnip tops and green peas), garlic, kale, milk and milk products (especially butter and cheese), mustard, oranges, papayas, parsley, peaches, pumpkin, red palm oil, red pepper, soya beans, sweet potatoes, tomatoes, watercress (Jalkumb) and whole cereals.

The deficiency of vitamin A when mild, causes dryness, itching and peeling of the skin, problems in the teeth, bones, soft tissues, digestive tract, allergies, gallstones, etc. It is also useful to resist colds and improve immunity. In severe deficiencies, there are visionary disorders like myopia, night blindness, xerophthalmia (dryness and thickening of the bulbar conjunctiva of the eyes with formation of triangular Bitot's spots), keratomalacia (the cornea undergoes ulceration and necrosis), etc. Also the tissues of the body get damaged leading to recurrent infections of the mouth, respiratory organs, Genito-urinary tract, etc.

Hypervitaminosis A is especially common in children who have been given excessive amounts of vitamin A over a long period of time. The symptoms include irritability, nausea, vomiting, loss of appetite, headache, liver damage, dryness and scaling of skin and in rare cases an increased intracranial pressure.

Vitamin D - Facts

Vitamin D - Facts

Vitamin D is a fat-soluble vitamin. It is important for bone health. Having vitamin D in your diet will maintain the proper levels of calcium and phosphorus in your blood.

These two minerals are needed to build strong bones.  Vitamin D also helps keep the immune system functioning normally helping the body resist some types of disease.In adults, getting too little vitamin D can lead to osteoporosis or osteopenia (weak bones). In children, too little can result in rickets. Signs of rickets are muscle weakness, bowed legs, or knocked knees.Other effects of vitamin D are being studied. Some studies suggest adequate vitamin D may protect against certain cancers and lower risk of autoimmune diseases like rheumatoid arthritis. Other studies suggest high blood levels of vitamin D may increase the risk of pancreatic and colorectal cancer in some people. More research is needed to establish how vitamin D affects risk of chronic disease.

Dissolves in fat but not in water

Where do you get vitamin D?
You have three sources:
1. Sunlight-in spring, summer, and fall your skin can make it for you. Exposing your arms and legs to sunshine for 15-30 minutes at mid-day will provide all the vitamin D you need for that day. However, sunscreen with a protection factor of 8 or higher reduces your skin’s ability to make vitamin D by more than 95 percent.
2. Foods-Natural sources are oily fish like sardines, salmon, and mackerel; cod liver oil; and eggs. Milk, some orange juice, and cereals can be fortified with vitamin D.
3. Supplements-both multivitamins and single doses of vitamin D are available. Supplements  may contain vitamin D2 or vitmain D3. Both D2 and D3 appear to be equally usable by the body.

On the issue of sunlight exposure, by the way, it turns out that super antioxidants greatly boost your body's ability to handle sunlight without burning. Astaxanthin is one of the most powerful "internal sunscreens" and can allow you to stay under the sun twice as long without burning.

Other powerful antioxidants with this ability include the super fruits like Acai, Pomegranates (POM Wonderful juice), blueberries, etc.

Pyridoxine - Vitamin B-6

Pyridoxine - Vitamin B 6

Vitamin B 6 or pyridoxine is actually a group of substance - pyridoxine, pyridoxinal and pyridoxamine that are closely related and function together. It helps in the absorption of fats and proteins, prevents nervous and skin disorders and protects against degenerative diseases.

The main sources of this vitamin are yeast, wheat, bran, wheat germ, pulses, cereals, banana, walnuts, soyabeans , milk, egg, liver, meat and fresh vegetables. Deficiency can lead to dermatitis, conjuctivitis, anaemia, depression, skin disorders, nervousness, insomnia, migraine headaches and heart diseases.

The recommended daily requirement is 2.0 mg. for adults and 0.2 mg. for children. This vitamin used therapeutically from 100 to 150 mg. daily can relieve painful jonts and the discomforts of pregnancy and pre-menstrual symptoms. Vitamin B6 is now the most intensively studied of all vitamins. Researches are on the threshold of a number of promising developments involving treatments of various ailments with this vitamin. They include hyperactivity in children, asthma, arthritis, kidney stones, blood clots in heart attack victims and nervous disorders.

Facts about Niacin - Vitamin B3

Facts about Niacin - Vitamin B 3

Vitamin B3 or niacin or nicotinic acid is essential for proper circulation, healthy functioning of the nervous system and proper protein and carbohydrate metabolism. It is essential for synthesis of sex hormones, cartisone, thyroxin and insulin.

It is contained in liver, fish, poultry, peanut, whole wheat,green leafy vegetables, dates, figs, prunes and tomato. Other good sources of niacin arepeanuts, mushrooms, and seafood. A deficiency can lead to skin eruptions, frequent stools, pellagra, mental depression, insomnia, chronic headaches, digestives disorders and anaemia.

Pellagra could be called the "D" disease. It leads to diarrhea, dementia (memory disorder), dermatitis(skin rash), and death.

Tryptophan, one of the amino acids that make up protein, can be converted to niacin in the body. Tryptophan is found in all types of meats, and in milk, so these foods can be considered sources of niacin!

Because niacin is a water-soluble vitamin, it can be lost when foods are cooked in water. However, most good sources of niacin are not typically cooked in water. Cooking doesn't affect tryptophan content.

The recommended daily allowance is 12 to 20 mg. for adults and 4.8 to 12 mg. for children. Large doses of this vitamin say upto 100 mg. with each meal, preferably together with other B group vitamins, affords relief in case of migraine and high blood pressure caused by nervousness, high cholesterol and arteriosclerosis.

Facts About Riboflavin - Vitamin B2

Facts About Riboflavin - Vitamin B2

Vitamin B2 or riboflavin, also known as vitamin G, is essential for growth and general health as also for healthy eyes, skin, nails and hair. It helps eliminate sore mouth, lips and tongue. It also functions with other substances to metabolis carbohydrates, fats, and protein.

The main sources of this vitamin are green leafy vegetables, milk, cheese, wheat germ, egg, almonds, sunflower, seeds, citrus fruits and tomatoes. Other good sources of riboflavin are meat, eggs, and mushrooms. Riboflavin is easily destroyed when exposed to light. Milk stored in glass and exposed to light loses much of its riboflavin content. Opaque plastic jugs and paper cartons protect the riboflavin in milk. Only small amounts of riboflavin are lost in cooking.

Its deficiency can cause a burning sensation in the legs, lips and tongue, oily skin, premature wrinkles on face and arm and eczema. The recommended daily allowance for this vitamin is 1.6 to 2.6 mg. for adults and 0.6 to one mg for children. Its use in larger quantities, say from 25 to 50 mg. is beneficial in the treatment of nutritional cataracts and other eye ailments, digestive disturbances, nervous depression, general debility, and certain types of high blood pressure.

Vitamin A

Vitamin A

Vitamin A is a fat-soluble vitamin that is essential to our health. Known as anti-opathalmic, vitamin A is essential for growth and vitality. It builds up resistance to respiratory and other infections and works mainly on the eyes, lungs, stomach and intestines. It prevents eye diseases and plays a vital role in nourishing the skin and hair. It helps to prevent premature ageing and senillity, increases life expectancy and extends youthfulness.

There are animal sources (retinol) and vegetable sources (carotenoids) of vitamin A in foods. Only a few of the carotenoids in foods are converted to vitamin A in the body. Beta-carotene is the most familiar carotenoid . The main sources of this vitamin are fish liver oil, liver, whole milk, curds, pure ghee, butter, cheese, cream and egg yolk, green leafy and certain yellow root vegetables such as spinach, lettuce, turnip, beets, carrot, cabbage and tomato and ripe fruits such as prunes, mangoes, papaya, apricots, peaches, almonds and other dry fruits.

A prolonged deficiency of vitamin A may result in inflammation of the eyes, poor vision frequent colds, night blindness and increased susceptibility to infections, lack of appetite and vigour, defective teeth and gums and skin disorders.

The recommended daily allowance of vitamin A is 5,000 international units for adults and 2,600 to 4,000 international units for children. When taken in large therapeutic doses, which are usually 25,000 to 50,000 units a day, it is highly beneficial in the treatment of head and chest colds, sinus trouble, influenza and other infectious diseases . It is also valuable in curing night blindness and other eye diseases as well as many stubborn skin disorders. This vitamin can be given upto 1,00,000 units a day for a limited period of four weeks under doctor’s supervision.In a recent year long study, huge doses of vitamin A given twice a year reduced death by about 30 per cent among Indonesian children. This has raised the hope in the fight against a significant cause of childhood mortality in developing countries.