Wednesday, March 7, 2007
Monday, March 5, 2007
FoOdS In ViTaMiN E
What foods provide vitamin E?
Vegetable oils, nuts, green leafy vegetables, and fortified cereals are common food sources of vitamin E.FoOdS In ViTaMiN D
Vitamin D
What can high-vitamin D foods do for you?
- Help prevent a growing list of chronic diseases, including type 2 diabetes, heart disease, hypertension, osteoporisis, breast cancer, colon cancer, and ovarian cancer
- Help keep your bones and teeth strong and healthy
- Regulate the growth and activity of your cells
- Reduce inflammation
What events can indicate a need for more foods rich in vitamin D?
- Bone pain and/or soft bones
- Frequent bone fractures
- Bone deformities or growth retardation in children
- Lack of exposure to sunlight for any reason, including geography, use of sunscreen, or wearing of protective clothing
Sockeye salmon are an exceptionally rich source of vitamin D: a 4-ounce serving of baked or broiled sockeye salmon provides 739.37 IU of vitamin D. The same 4-ounce serving of chinook salmon, another excellent source of vitamin D, supplies 411 IU.
Why are sockeye salmon even more richly endowed with vitamin D than other salmon species? Because zooplankton constitute so much of their diet, and zooplankton-along with phytoplankton-are the key sources of vitamin D in the marine food chain. The zooplankton eaten by salmon are tiny marine animals, such as larval-stage crustaceans, while the phytoplankton eaten by salmon are small, plant-like marine organisms.
Both types of minuscule sea life create lots of vitamin D from sunlight, and zooplankton feed on phytoplankton, building up their vitamin D content to even higher levels.
Unlike most other fish and salmon species (except chum), sockeye feed largely on zooplankton through all stages of life. Chinook, on the other hand, feast on insects and sideswimmers when young, then consume a variety of fish, especially smelt and ciscoes, a type of lake herring, as they mature.
FoOdS In QuErCeTiN
Quercetin: From Prostate Cancer to Heart Disease, Benefits Abound!
Quercetin is a plant pigment (flavonoid) found in some fruits, vegetables, and teas. This supplement is 'healthy' because of where it comes from, but the jury is still out on how effective a supplement it is for treating the two things it shows most promise for... cancer and heart disease. This uncertainty simply relates to limited data rather than negative information about this plant substance.
Studies are taking place, but so far there's not enough data to make definitive conclusions. An American Journal of Clinical Nutrition study in 2002 looked at regular tea drinkers in the Netherlands and discovered lower rates of heart disease in this population. The National Institutes of Health has studied the benefits of quercetin as an antioxidant for cancer treatment and decreasing resistance to drugs.
A Mayo Clinic study points to the possibility that quercetin can help block the male hormones that cause prostate cancer. Some other rumored positive effects of quercetin supplements are:
i) Acts as a powerful antioxidant
ii) Helps lower bad cholesterol
iii) Lowers rates of heart disease with high consumption of quercetin-containing foods
iv) Improves lung function and lower rate of respiratory problems
v) Helps allergies, such as hay fever, by working as an antihistamine
vi) May help prevent heart disease and cancer
More studies need to be completed on quercetin supplements before more doctors will recommend its use.
However, the source, form, and amount of quercetin have a huge impact on whether the supplement you take is any good. You can find it in powder form and coated tablets. Like many other products in a largely unregulated supplement industry, quercetin products vary greatly in their concentration and quality.
There are other reasons to wait for more information on quercetin. People are not sure what doses are effective and safe, and we don't have information on the long-term effects of taking this supplement.
Diet heavy on foods with quercetin, including apples, raspberries, black and green tea, buckwheat, onions, red wine, red grapes, citrus fruit, cherries, broccoli, and leafy greens. These foods offer other obvious benefits as well, and the quercetin you'll consume is in a safe form.
Quercetin is a plant pigment (flavonoid) found in some fruits, vegetables, and teas. This supplement is 'healthy' because of where it comes from, but the jury is still out on how effective a supplement it is for treating the two things it shows most promise for... cancer and heart disease. This uncertainty simply relates to limited data rather than negative information about this plant substance.
Studies are taking place, but so far there's not enough data to make definitive conclusions. An American Journal of Clinical Nutrition study in 2002 looked at regular tea drinkers in the Netherlands and discovered lower rates of heart disease in this population. The National Institutes of Health has studied the benefits of quercetin as an antioxidant for cancer treatment and decreasing resistance to drugs.
A Mayo Clinic study points to the possibility that quercetin can help block the male hormones that cause prostate cancer. Some other rumored positive effects of quercetin supplements are:
i) Acts as a powerful antioxidant
ii) Helps lower bad cholesterol
iii) Lowers rates of heart disease with high consumption of quercetin-containing foods
iv) Improves lung function and lower rate of respiratory problems
v) Helps allergies, such as hay fever, by working as an antihistamine
vi) May help prevent heart disease and cancer
More studies need to be completed on quercetin supplements before more doctors will recommend its use.
However, the source, form, and amount of quercetin have a huge impact on whether the supplement you take is any good. You can find it in powder form and coated tablets. Like many other products in a largely unregulated supplement industry, quercetin products vary greatly in their concentration and quality.
There are other reasons to wait for more information on quercetin. People are not sure what doses are effective and safe, and we don't have information on the long-term effects of taking this supplement.
Diet heavy on foods with quercetin, including apples, raspberries, black and green tea, buckwheat, onions, red wine, red grapes, citrus fruit, cherries, broccoli, and leafy greens. These foods offer other obvious benefits as well, and the quercetin you'll consume is in a safe form.
FoOdS In RuTiN
Food Sources of Rutin
Rutin is found in buckwheat seed, fruits and fruit rinds, especially citrus fruits (orange, grapefruit, lemon, lime).
A. Probably, we don't see any major interaction when dosages are kept low.
Rutin is found in buckwheat seed, fruits and fruit rinds, especially citrus fruits (orange, grapefruit, lemon, lime).
Benefits of Rutin
Rutin inhibits platelet aggregation, making the blood thinner and improve circulation.
Rutin has anti-inflammatory activity.
Rutin inhibits aldose reductase activity. Aldose reductase is an enzyme normally present in the eye and elsewhere in the body. It helps change glucose (sugar - glucose) into a sugar alcohol called sorbitol. Too much sorbitol trapped in eye and nerve cells can damage these cells, leading to retinopathy and neuropathy. Substances that prevent or slow the action of aldose reductase are being studied as a way to prevent or delay these complications of diabetes. Aldose reductase is the first enzyme in the sorbitol pathway. This pathway is responsible for the conversion of glucose to sorbitol, and of galactose to galactitol. Under conditions of hyperglycemia, sorbitol accumulation occurs. Aldose reductase inhibitors prevent the accumulation of intracellular sorbitol. Whether rutin can help reduce the rate of glaucoma is not clear.
Rutin has been evaluated in the following conditions:
Inflammatory bowel disease
Rutin has been tested in varicose veins
Rutin Research Update
Partial reversal by rutin and quercetin of impaired cardiac function in streptozotocin-induced diabetic rats.
Can J Physiol Pharmacol. 2005 Apr;83(4):343-355.
The present investigation was carried out to evaluate the effects of the cyclodextrin complexes quercetin and rutin on left ventricle dysfunction in streptozotocin-induced diabetic rats. Echocardiography and biochemical and histological studies were carried out under normal control, diabetic untreated, normal and diabetic vehicle (β-cyclodextrin, p.o.), quercetin- (100 and 300 mg/kg, p.o.), and rutin- (100 and 300 mg/kg, p.o.) treated normal and diabetic animals at varying time intervals (1 and 12 weeks). The increase in the serum triglycerides and cholesterol levels was attenuated in the cyclo dextrin complexes of rutin-treated animals significantly more than in the quercetin-treated and diabetic vehicle-treated animals. Results from the present investigation demonstrated that rutin has a cardioprotective activity, and we conclude that the observed cardioprotection with rutin may be due to its aldose reductase inhibitory activity, as the enhanced aldose reductase pathway is implicated in the development of left ventricle dysfunction by several studies.
Effect of rutin on total antioxidant status of rats exposed to cigarette smoke.
Pharmacol Rep. 2005 Jan-Feb;57(1):84-9.
Exposure to tobacco smoke impairs the antioxidant defense mechanisms. In female Wistar rats fed on regular rodent chow and supplemented with a flavonoid rutin, Trolox Equivalent Antioxidant Capacity (TEAC) was measured as an ABTS-radical cation reduction power in plasma, lungs, liver, brain and kidneys. Exposure to smoke reduced the TEAC values in the liver, brain and kidneys and enhanced antioxidant potential in lungs in comparison to control animals. In plasma no change of TEAC value was observed. Supplementation with rutin increased antioxidant status of plasma, but TEAC was reduced in kidneys, brain and liver of smoke-exposed animals when compared to the matched controls. In lung no change in TEAC was found. The results suggest a complex pattern of influence of tobacco smoke on blood and tissue antioxidant mechanisms. The enrichment of diet with non-nutrient antioxidant rutin did not result in direct improvement of tissue TEAC with the exception of blood plasma.
Modulation of aberrant crypt foci and apoptosis by dietary herbal supplements (quercetin, curcumin, silymarin, ginseng and rutin).
Carcinogenesis. 2005 Apr 14;
Diets rich in bioactive phytochemicals are associated with reduced risk of certain cancers, notably, colon cancer. Herbal supplements have not been directly tested as sources of bioactive cancer preventives. Hence, this study compares the ability of four herbal flavonoids (quercetin, curcumin, rutin, and silymarin) and one whole herb mixture (ginseng powder) to suppress aberrant crypt foci in an azoxymethane-induced rat colon cancer model. Taken together, the results of this study suggest that these herbal supplements may exert significant and potentially beneficial effects on decreasing the amount of precancerous lesions and inducing apoptosis in the large intestine.
Dietary rutin, but not its aglycone quercetin, ameliorates dextran sulfate sodium-induced experimental colitis in mice: attenuation of pro-inflammatory gene expression.
Biochem Pharmacol. 2005 Feb 1;69(3):395-406.
Oxidative stress has been shown to play a pivotal role in the onset of inflammatory bowel disease and carcinogenesis. We evaluated the effects of two dietary anti-oxidants, rutin and its aglycone quercetin, on dextran sulfate sodium (DSS)-induced experimental colitis in mice. Female ICR mice were fed a diet containing 0.1% rutin or 0.1% quercetin for 2 weeks, and given 5% DSS in drinking water during the second week to induce colitis. Our results suggest that rutin may be useful for the prevention and treatment of inflammatory bowel disease and colorectal carcinogenesis via attenuation of pro-inflammatory cytokine production.
[Inhibitory effect of quercetin, rutin and puerarin on HDL oxidation induced by Cu2+]
Sichuan Da Xue Xue Bao Yi Xue Ban. 2004 Nov;35(6):836-8.
OBJECTIVE: To evaluate the inhibitory effect of quercetin, rutin and puerarin on the HDL oxidation induced by Cu2+ and to investigate their action on the prevention and cure of atherosclerosis. METHODS: The serum HDL of healthy human was isolated by the one step density gradient ultracentrifugation. The HDL oxidation was induced by Cu2+ in vitro for different time, quercetin and rutin at 5 micromol/L were added ahead, respectively. CONCLUSION: The above findings suggested that quercetin and rutin inhibit oxidation of HDL significantly, but puerarin has less antioxidative function.
[Effect of hesperidin and rutin on oxidative modification of high density lipoprotein in vitro]
Zhong Xi Yi Jie He Xue Bao. 2004 Mar;2(2):115-6, 119.
OBJECTIVE: To study the effect of hesperidin and rutin on oxidative modification of high density lipoprotein (HDL) in vitro. METHODS: HDL was isolated from healthy human plasma by sequential ultracentrifugation, and was oxidized by copper ions.The inhibitory effects of hesperidin and rutin on HDL oxidative modification were valued by the formation of malondialdehyde (MDA). RESULTS: Hesperidin and rutin significantly inhibited copper-induced oxidation of HDL in a dose-dependent manner. CONCLUSION: Both hesperidin and rutin can prevent HDL from copper-induced oxidative modification in vitro. This result suggests that they might have antiatherogenic effect.
Mechanisms involved in the antiplatelet activity of rutin, a glycoside of the flavonol quercetin, in human platelets.
J Agric Food Chem. 2004 Jul 14;52(14):4414-8.
The aim of this study was to systematically examine the inhibitory mechanisms of rutin, a well-known flavonoid in platelet aggregation. In this study, rutin concentration-dependently inhibited platelet aggregation in human platelets stimulated by agonists (i.e., collagen). Rutin did not significantly interfere with the binding of FITC-triflavin to the glycoprotein IIb/IIIa complex in human platelets. Rutin markedly inhibited intracellular Ca(2+) mobilization and thromboxane A(2) formation in human platelets stimulated by collagen. Rapid phosphorylation of a platelet protein of M(r) 47000 (P47), a marker of protein kinase C activation, was triggered by collagen (1 microg/mL). This phosphorylation was markedly inhibited by rutin. On the other hand, rutin did not significantly increase the formations of cyclic AMP and nitric oxide/cyclic GMP in platelets. In conclusion, these results indicate that the antiplatelet activity of rutin may involve the following pathways: rutin inhibited the activation of phospholipase C, followed by inhibition of protein kinase C activity and thromboxane A(2) formation, thereby leading to inhibition of the phosphorylation of P47 and intracellular Ca(2+) mobilization, finally resulting in inhibition of platelet aggregation.
The modulating effects of quercetin and rutin on the mitomycin C induced DNA damage.
Toxicol Lett. 2004 Jun 15;151(1):143-9.
The present study was carried out to investigate the modulating effects of the two flavonoids quercetin and rutin on the mutagenic anticancer drug mitomycin C by single cell gel electrophoresis (Comet assay) in human lymphocytes. Lymphocytes were incubated with different concentrations of quercetin and rutin, with or without mitomycin C, and DNA damage was evaluated. Concentrations of 0.03, 0.15, 0.3, 0.6, 1.5 and 3mM quercetin significantly reduced the DNA strand breakage induced by mitomycin C (P<0.001)>
Synergistic inhibition of low-density lipoprotein oxidation by rutin, gamma-terpinene, and ascorbic acid.
Phytomedicine. 2004 Feb;11(2-3):105-13.
Low-density lipoprotein (LDL) oxidation may play a significant role in atherogenesis. Flavonoids are well-known for their excellent antioxidative capacity in various model systems, therefore we examined the behaviour of rutin, a quercetin-3-rutinosid, in the copper-mediated LDL oxidation. Rutin alone has been shown to protect LDL against oxidation. Furthermore we investigated the combination of rutin with a hydrophilic (ascorbate) and a lipophilic antioxidant (gamma-terpinene) in copper-mediated LDL oxidation. In both cases we found a synergistic effect on lag phase prolongation. To elucidate whether this effect mainly depends on the copper chelating ability of rutin we examined its reaction in more detail. Although inhibiting the oxidation of alpha-linolenic acid in the "rose bengal system" no direct influence of a copper-rutin-complex was determined. We conclude that a redox active copper-rutin-complex is still able to initiate the LDL oxidation but may prevent copper from a reaction at the binding sites of apoB-100. The synergistic effect in preventing LDL oxidation is due to this trapping of copper in a complex in the case of ascorbate. The synergistic action of rutin and gamma-terpinene can be explained by different distribution of rutin and gamma-terpinene in, and around the LDL-particle, respectively.
Bioavailability and efficiency of rutin as an antioxidant: a human supplementation study.
Eur J Clin Nutr. 2000 Oct;54(10):774-82.
To determine the potential antioxidant effect of rutin (quercetin-3-O-beta-rutinoside) supplementation. A 6-week randomized single-blind placebo controlled trial was conducted; 500 mg rutin supplement was compared to an equivalent amount of glucose placebo. In addition, a pharmacokinetic study was carried out. SETTING: The Rowett Research Institute, Aberdeen, UK. SUBJECTS: Eighteen healthy non-obese female volunteers in the age range 18-48 y. MAIN OUTCOME MEASURES: Plasma flavonoids, ascorbic acid, tocopherols and carotenoids, plasma antioxidant capacity, lymphocyte DNA damage, blood chemistry and haematology, liver function tests, urinary malondialdehyde, 8-hydroxy-2-deoxyguanosine and 8-iso-prostaglandin F2alpha. RESULTS: Eighteen volunteers completed the trial. Rutin supplementation did not induce any adverse changes in blood chemistry or indices of liver function. Plasma flavonoids were significantly elevated in the rutin-supplemented group. Endogenous oxidation of pyrimidines was significantly decreased in both rutin- and placebo-treated volunteers. There was no significant change in the level of urinary 8-hydroxy-2'-deoxyguanosine or urinary malondialdehyde in either group. A linear correlation was observed between urinary malondialdehyde and urinary 8-iso-prostaglandin F2alpha. CONCLUSION: Six weeks' rutin supplementation significantly elevated the levels of three plasma flavonoids (quercetin. kaempferol and isorhamnetin) but there was no significant change in plasma antioxidant status. The decrease in the level of endogenous base oxidation in lymphocyte DNA seen in both the placebo- and rutin-supplemented subjects may reflect seasonal changes in other dietary antioxidants.
Protective effects of N-acetylcysteine and rutin on the lipid peroxidation of the lung epithelium during the adult respiratory distress syndrome.
Shock. 2000 Jan;13(1):14-8.
This study investigates the effects of N-acetylcysteine (NAC) and rutin on the lung oxidative burden of patients with early adult respiratory distress syndrome (ARDS). The protection was evaluated by measuring expired ethane and malondialdehyde (MDA), and oxidized (GSSG) and reduced glutathione (GSH) in the epithelial lining fluid of 36 patients who developed ARDS less than 24 hours before enrollment in the study. The patients were randomly assigned to 3 groups, receiving 250 mL 5% dextrose in water (group 1), NAC 50 mg/kg body weight in 5% dextrose (group 2), and NAC 50 mg/kg + rutin 5 mg/kg in 5% dextrose (group 3). Ethane and MDA concentrations were significantly reduced in the treatment groups after day 6. GSH was 30% increased in the treatment groups. No significant variations were observed in the control group until day 9. The trial confirms that NAC and rutin are efficient in protecting the lungs of patients with ARDS.
Rutin Questions
Q. I suffer from abnormaly high pressure in my eyes. At this point, the nerves are not damaged but I am at risk. I understand that Rutin in very good to lower the eye pressure. Is that true?
A. We have not come across any human trials regarding the use of rutin for glaucoma or high pressure in the eye.
Q. Recently I have been exposed for a very long time to a (possible) carcinogen. This is why I have been looking for a long time for an effective
chemopreventive agent. This is why I use Rutin 500 mg a day from Solvay. Recently I have discovered that the supplement might not contain 500 mg of pure Rutin, but actually partially quercetin and partially rutin, because when I soluate the supplement in water I get some green (unsoluable) residue
that looks like pure quercetin. But some of it is soluable. Recently I have changed my dose into 1000 mg a day, worried that 500 mg might not be enough for me, but I am also worried if this dosage may also pose a health risk, such as causing bleeding (GI bleeding for example). Do you think that using Rutin might pose a dangerous health risk?
A. There is no human research with using rutin by itself or with quercetin for prolonged periods, so we don't know. We prefer people take breaks and also there are many other options you and your doctor can read on the cancer web page.
A. Probably, we don't see any major interaction when dosages are kept low.
FoOdS In HeSpErIdIn
Hesperidin: Best Bet Food Sources-- NutriBiotic's Grapefruit Seed Extract. Note: Hesperidin is in the bioflavonoid family and is thought to stimulate the immune system and fight yeast infections.
Friday, March 2, 2007
FoOdS In BiOfLaVoNoIdS
Not so long ago vitamins and minerals were the big deal. Now, we have phytochemicals, antioxidants, and the latest…bioflavonoids.
What are they?
Bioflavonoids are a class of chemical compounds found in plants that are very important in maintaining health. Generally, they work like antioxidants by scavenging for free radicals in the body. Free radicals are not leftover hippies, but are byproducts of the body’s metabolism, or are present in environmental pollutants like smog, cigarette smoke, or pesticides. Free radicals impact health in two ways. First, they cause oxidation of LDLs in the arteries. When LDLs are oxidized they start to form plaque, which clogs the arteries and leads to heart disease. Second, free radicals can act as cancer promoters by allowing certain enzymes to interact with pollutants and become carcinogenic. Quenching the free radicals prevents this from happening. Bioflavonoids can also act as cancer suppressors once the cancer has already formed.
What else do the bioflavonoids do?
These compounds work with vitamin C to promote cellular integrity. Skin health is especially impacted by adequate amounts of vitamin C and bioflavonoid availability. They also stimulate the immune system, reduce allergic response, and protect against bacteria and viruses.
What foods contain bioflavonoids?
Bioflavonoids are present in many of our favorite foods. Fruits and vegetables are the main sources for them, and many studies now show the connection between intake and reduction of risk of heart disease and cancer. This is an old, old, message, but still a true one. We need fruits and vegetables for good health. Supplements are an attractive way to substitute for the inconvenience of eating a balanced diet, but we still don’t know exactly how Mother Nature devised her plan of providing what we need in the foods available to us. We should eat these good foods because there is so much we don’t know yet about nutrition. In people with deficiencies, supplements make sense, but here in the United States deficiencies are rare.
Since it is important to get all the different bioflavonoids in our diet for optimum health, we need to vary our diets. As you can see from the following table, bioflavonoids can be divided into five subclassifications. Each subclass contains different foods that offer protection, so it is important to eat as varied a diet as possible. Sometimes it is easier to get into a rut of eating the same foods over and over, but a little careful planning can add variety and interest as well as increase the likelihood of getting all the nutrients we need.
Bioflavonoids
Food Sources
Anthocyanidins
Berries, cherries, grapes, fruit skins, and true fruit juices
Catechins
True teas (not herbal teas)
Flavanones
Citrus
Flavones
Grains, celery, parsley and other herbs
Flavonols
Grapefruit, oranges, apple skin, berries, onions, endive, radishes, tomatoes, leeks, broccoli, and red wine
Broccoli is known for its nutritional value, and I love tomatoes in any form Cherry tomatoes that taste delicious are available all year round, and during the winter plum tomatoes are good in salads and sliced onto sandwiches. Blueberries and grapes are also high on my list for satisfaction and health. If you like tea, but prefer coffee in the morning, why not switch to one cup of each to add more tea to your life? Perhaps you already know it is important to eat a serving of a citrus fruit every day. Add onions and garlic to increase these important bioflavonoids. Experiment with the wonderful types of lettuce available. I like romaine, and green and red leafy lettuce for salads. You get the idea.
Eating more of these brightly colored fruits and vegetables gives us an advantage in fighting the onset of heart disease, cancer and several other ailments. Given the prevalence of these diseases, we need all the help we can get.
What are they?
Bioflavonoids are a class of chemical compounds found in plants that are very important in maintaining health. Generally, they work like antioxidants by scavenging for free radicals in the body. Free radicals are not leftover hippies, but are byproducts of the body’s metabolism, or are present in environmental pollutants like smog, cigarette smoke, or pesticides. Free radicals impact health in two ways. First, they cause oxidation of LDLs in the arteries. When LDLs are oxidized they start to form plaque, which clogs the arteries and leads to heart disease. Second, free radicals can act as cancer promoters by allowing certain enzymes to interact with pollutants and become carcinogenic. Quenching the free radicals prevents this from happening. Bioflavonoids can also act as cancer suppressors once the cancer has already formed.
What else do the bioflavonoids do?
These compounds work with vitamin C to promote cellular integrity. Skin health is especially impacted by adequate amounts of vitamin C and bioflavonoid availability. They also stimulate the immune system, reduce allergic response, and protect against bacteria and viruses.
What foods contain bioflavonoids?
Bioflavonoids are present in many of our favorite foods. Fruits and vegetables are the main sources for them, and many studies now show the connection between intake and reduction of risk of heart disease and cancer. This is an old, old, message, but still a true one. We need fruits and vegetables for good health. Supplements are an attractive way to substitute for the inconvenience of eating a balanced diet, but we still don’t know exactly how Mother Nature devised her plan of providing what we need in the foods available to us. We should eat these good foods because there is so much we don’t know yet about nutrition. In people with deficiencies, supplements make sense, but here in the United States deficiencies are rare.
Since it is important to get all the different bioflavonoids in our diet for optimum health, we need to vary our diets. As you can see from the following table, bioflavonoids can be divided into five subclassifications. Each subclass contains different foods that offer protection, so it is important to eat as varied a diet as possible. Sometimes it is easier to get into a rut of eating the same foods over and over, but a little careful planning can add variety and interest as well as increase the likelihood of getting all the nutrients we need.
Bioflavonoids
Food Sources
Anthocyanidins
Berries, cherries, grapes, fruit skins, and true fruit juices
Catechins
True teas (not herbal teas)
Flavanones
Citrus
Flavones
Grains, celery, parsley and other herbs
Flavonols
Grapefruit, oranges, apple skin, berries, onions, endive, radishes, tomatoes, leeks, broccoli, and red wine
Broccoli is known for its nutritional value, and I love tomatoes in any form Cherry tomatoes that taste delicious are available all year round, and during the winter plum tomatoes are good in salads and sliced onto sandwiches. Blueberries and grapes are also high on my list for satisfaction and health. If you like tea, but prefer coffee in the morning, why not switch to one cup of each to add more tea to your life? Perhaps you already know it is important to eat a serving of a citrus fruit every day. Add onions and garlic to increase these important bioflavonoids. Experiment with the wonderful types of lettuce available. I like romaine, and green and red leafy lettuce for salads. You get the idea.
Eating more of these brightly colored fruits and vegetables gives us an advantage in fighting the onset of heart disease, cancer and several other ailments. Given the prevalence of these diseases, we need all the help we can get.
Tuesday, February 27, 2007
FoOdS In ViTaMiN C(AsCoRbIc AcId)
Vitamins are compounds that you must have for growth and health. They are needed in small amounts only and are usually available in the foods that you eat. Ascorbic (a-SKOR-bik) acid, also known as vitamin C, is necessary for wound healing. It is needed for many functions in the body, including helping the body use carbohydrates, fats, and protein. Vitamin C also strengthens blood vessel walls.
Lack of vitamin C can lead to a condition called scurvy, which causes muscle weakness, swollen and bleeding gums, loss of teeth, and bleeding under the skin, as well as tiredness and depression. Wounds also do not heal easily. Your health care professional may treat scurvy by prescribing vitamin C for you.
Some conditions may increase your need for vitamin C. These include:
AIDS (acquired immune deficiency syndrome)
Alcoholism
Burns
Cancer
Diarrhea (prolonged)
Fever (prolonged)
Infection (prolonged)
Intestinal diseases
Overactive thyroid (hyperthyroidism)
Stomach ulcer
Stress (continuing)
Surgical removal of stomach
Tuberculosis
Also, the following groups of people may have a deficiency of vitamin C:
Infants receiving unfortified formulas
Smokers
Patients using an artificial kidney (on hemodialysis)
Patients who undergo surgery
Individuals who are exposed to long periods of cold temperatures
Increased need for vitamin C should be determined by your health care professional.
Vitamin C may be used for other conditions as determined by your health care professional.
Claims that vitamin C is effective for preventing senility and the common cold, and for treating asthma, some mental problems, cancer, hardening of the arteries, allergies, eye ulcers, blood clots, gum disease, and pressure sores have not been proven. Although vitamin C is being used to reduce the risk of cardiovascular disease and certain types of cancer, there is not enough information to show that these uses are effective.
Injectable vitamin C is given by or under the supervision of a health care professional. Other forms of vitamin C are available without a prescription.
Vitamin C is available in the following dosage forms:
Extended-release capsules (U.S.)
Oral solution (U.S.)
Syrup (U.S.)
Tablets (U.S. and Canada)
Chewable tablets (U.S. and Canada)
Effervescent tablets (U.S.)
Extended-release tablets (U.S. and Canada)
Injection (U.S.)
Oral
Parenteral
For good health, it is important that you eat a balanced and varied diet. Follow carefully any diet program your health care professional may recommend. For your specific dietary vitamin and/or mineral needs, ask your health care professional for a list of appropriate foods. If you think that you are not getting enough vitamins and/or minerals in your diet, you may choose to take a dietary supplement.
Vitamin C is found in various foods, including citrus fruits (oranges, lemons, grapefruit), green vegetables (peppers, broccoli, cabbage), tomatoes, and potatoes. It is best to eat fresh fruits and vegetables whenever possible since they contain the most vitamins. Food processing may destroy some of the vitamins. For example, exposure to air, drying, salting, or cooking (especially in copper pots), mincing of fresh vegetables, or mashing potatoes may reduce the amount of vitamin C in foods. Freezing does not usually cause loss of vitamin C unless foods are stored for a very long time.
Vitamins alone will not take the place of a good diet and will not provide energy. Your body also needs other substances found in food such as protein, minerals, carbohydrates, and fat. Vitamins themselves often cannot work without the presence of other foods.
The daily amount of vitamin C needed is defined in several different ways.
FoOdS In PABA(PaRa AmInO BeNzOiC AcId)
PABA is classified as a micronutrient and an antioxidant. The nutrient basically mops up free radicals otherwise known as “loose electrons” that cause cellular damage that is mentioned in the theories of aging. PABA helps the body form erythrocytes (red blood cells). Red blood cells carry oxygen throughout the body.
PABA also helps to improve the body’s use of protein, and helps to make folic acid. The nutrient breaks down protein and maintains intestinal flora. The nutrient is best used with vitamin C and the group B vitamins, as well as folic acid.
PABA can be found in such foods as liver, molasses, whole grains, mushrooms and spinach. It is also sometimes made by intestinal bacteria. A diet that includes these things will normally prevent a deficiency.
Benefits of PABA
There are some benefits to taking PABA. The nutrient may reduce fatigue and limit the effects of depression. It may also help in the reduction of the inflammatory effects of Osteoarthritis. PABA could reduce the onset of wrinkles as we age and smooth out the skin. The nutrient may restore the original hair color to some who have gone gray. It is possible that supplementation with PABA may actually correct a deficiency. It also helps with hair growth and improves the pigmentation (color or lack of color) in the skin.
PABA Deficiency
There is a possibility one could experience a deficiency in PABA. Some signs of a deficiency maybe depression, fatigue, irritability, nervousness, and constipation. It could also be indicated by weeping eczema and/or patchy skin.
Research is a bit contradictory at the moment because some reports state that PABA has no known toxicity problems, where as others report some issues. Sunscreens that have a SPF over 8 may reduce the body’s ability to make Vitamin D. Signs of toxicity include skin rashes, nausea, and vomiting. Excessive levels could lead to liver damage.
Many people take paba as part of their nutritional plan, however, we suggest that you take paba as a more comprehensive formula rather than as a stand alone supplement product.
Just because a nutrient is supposed to be good for you, it does not mean it will have an therapeutic benefits if taking alone. Many nutrients need other nutrients to work to their true potential.
FoOdS In ChOlInE
Which foods contain choline?
Choline is a compound that is an essential part of the human diet. Without it, no cell in the human body could function normally; it is involved in the metabolism and transport of fats from the liver. It is usually found in a c hemical called phosphatidylcholine, which makes up about 25 to 35 per cent of lecithin, commonly used as an emulsifier in foods.
It is also present as a natural compound in a number of foods, particularly eggs, fish, legumes (soybeans), grains (wheat), nuts (peanuts), organ meats, lean meat, and vegetables, as well as in human breast milk. Choline supplements are available in lecithin capsules, granules and tablets.
FoOdS In InOsItOl
Inositol |
 | ||||
| Inositol is a substance found as a primary component in vitamin B-complex and is used by the body's cell membranes. Inositol is a facilitator of nerve transmission and assists in transporting fats within the body. Inositol is chemically different than inositol hexaniacinate, a form of vitamin B3. | ||||
Monday, February 26, 2007
FoOdS In FoLiC AcId
What is folic acid?
Why should women take folic acid?
How can women get folic acid?
How much folic acid should you take?
What is folic acid?
Folic acid is a B vitamin. Folic acid helps the body make healthy new cells.
Why should women take folic acid?
All women need folic acid. When a woman has enough folic acid before and during pregnancy, it can help prevent major birth defects of her baby’s brain or spine.
Be sure to get enough folic acid every day. Start before you are pregnant. Folic acid is needed during the first few weeks, often before a woman knows she is pregnant. And half of all pregnancies in the U.S. are not planned. That is why it’s so important to start taking folic acid each day, even when you are not planning to get pregnant.
Folic acid might also have other benefits for men and women of any age. Some studies show that folic acid might help prevent heart disease, stroke, some cancers, and possibly Alzheimer’s disease.
How can women get folic acid?
All women should aim to get at least 400 micrograms (400 mcg) of folic acid each day. There are a few easy ways she can do this.
- Take a daily vitamin that has folic acid in it. Most multivitamins sold in the U.S. have enough. Check the label on the vitamin to be sure. It should say “400 mcg” or “100%” next to folic acid. Some labels might use the word “folate” for folic acid. Or you can take a vitamin pill that only has folic acid in it. You can find both of these types at your local grocery, drug store, or discount store.
 |  |
- Another way to get enough folic acid is to eat a serving of breakfast cereal that contains 100% of the daily value (DV) for folic acid each day. Check the label on the box to be sure it has enough.
Vitamin Label | |
| Find folic acid. Choose a vitamin that says “400mcg” or “100%” next to folic acid. |  |
Eat a healthy diet that contains lots of fruits and vegetables and other foods that have folic acid (or folate) in them or added to them. Below are foods you can eat to get folic acid (or folate).
 broccoli |  asparagus |  bananas |  oranges |  peas |
 nuts |  spaghetti |  bread |  cereal |  flour |
Food Label | |
| Look at the package and the food label to see if the foods have folic acid in them. Find foods that say they have folic acid. The label will tell you how much folic acid is in it. Sometimes, the label will say folate instead of folic acid. It is the same thing. |  |
Find folic acid (folate). Read across to see how much folic acid is in your food. | |
How much folic acid should you take?
Read the descriptions below to see how much folic acid you should take. Check off the one that applies to you.
 | You are able to get pregnant. Take 400 mcg of folic acid every day. |
| You are pregnant. Take 600mcg of folic acid every day. |
| You are breastfeeding. Take 500mcg of folic acid every day. |
| You had a baby with spina bifida or anencephaly and want to get pregnant again. Talk with your doctor, and ask for a prescription for a higher dose of folic acid. You should take 4,000 micrograms (4,000 mcg) starting at least one to three months before getting pregnant and during the first 3 months of pregnancy. That’s 10 times the normal amount! But don’t try to get the larger amount by taking more than one multivitamin or prenatal vitamin a day. You could get too much of another vitamin that could harm you or your baby. |
| You had a baby with spina bifida or anencephaly. You are not planning to have another baby. Take 400 mcg of folic acid every day. |
ThIS Is ReAlLy OuT Of Ma ThEmE..hehehe
Guys..this is out of my blog's theme but to fulfill Shida's wish.....cause I've been tagged by her..here are 6 weird things or rather some of the weird things that i tend to do all along in ma life...:
1) A kind of nervous person when it comes to giving speeches in public...will go dumb all of a sudden..hehehe
2) Scared of worms(any kinds of worm)....will scream to the highest pitch of ma voice.
3) Cannot tolerate any kinds of noise....will become agitated by it.
4) Cannot live in a dirty and cramp place....will change the place to a clean and spacious one.
5) Cannot stand any kinds of badness....will try to change it or avoid it or avoid the person doing it.
6) Wash hands whenever contacted with anything....will wash for about 3 minutes and still got this feeling of 'dirty'..hahaha(be prepared to frown when queueing behind me at the washing hands basin at Mcdonalds cause it will take you about 3 to 4 minutes of waiting....ahakz!
Shida..will these be enough...hehehe
hmmm..who shall i tag...I'm new to this blogging matters..hehehe
Anyway...about these weird things we do...i think everyone has these kinds of habit....it's human instinct and nothing sinful and weird about it actually...hehehe
Btw Shida..thanx for remembering me of all your dozens of friends...!!!I'm delighted and actually shocked too being selected as we just got to know each other recently on the net..hehehe
1) A kind of nervous person when it comes to giving speeches in public...will go dumb all of a sudden..hehehe
2) Scared of worms(any kinds of worm)....will scream to the highest pitch of ma voice.
3) Cannot tolerate any kinds of noise....will become agitated by it.
4) Cannot live in a dirty and cramp place....will change the place to a clean and spacious one.
5) Cannot stand any kinds of badness....will try to change it or avoid it or avoid the person doing it.
6) Wash hands whenever contacted with anything....will wash for about 3 minutes and still got this feeling of 'dirty'..hahaha(be prepared to frown when queueing behind me at the washing hands basin at Mcdonalds cause it will take you about 3 to 4 minutes of waiting....ahakz!
Shida..will these be enough...hehehe
hmmm..who shall i tag...I'm new to this blogging matters..hehehe
Anyway...about these weird things we do...i think everyone has these kinds of habit....it's human instinct and nothing sinful and weird about it actually...hehehe
Btw Shida..thanx for remembering me of all your dozens of friends...!!!I'm delighted and actually shocked too being selected as we just got to know each other recently on the net..hehehe
Sunday, February 25, 2007
FoOdS In BiOtIn
Biotin
What can high-biotin foods do for you?
Support healthy skin through proper fat production.
Help your body make efficient use of sugar.
Maintain an energy supply in your nerve cells.
What events can indicate a need for more high-biotin foods?
Skin-related problems, including cradle cap in infants
Hair loss
Muscle cramps
Lack of good muscle tone or coordination
Swiss chard is a good source of biotin.
Description
What is biotin?
One of the least well-known of the B-complex vitamins, biotin was originally referred to as "vitamin H." Biotin was discovered in late 1930s and early 1940s research when chicks fed diets high in raw egg white consistently developed skin rashes and lost the hair around their eyes. When egg yolk was added to the chicks' diet, these symptoms disappeared.
Today, we know why. Researchers have identified a substance in raw egg white - a sugar and protein-containing molecule (glycoprotein) called avidin - that can bind together with biotin and prevent its absorption. Food scientists have also identified the egg yolk as one of the most dense sources of biotin in the diet.
How it Functions
What is the function of biotin?
Energy Production.
Biotin is involved in the metabolism of both sugar and fat. In sugar metabolism, biotin helps move sugar from its initial stages of processing on to its conversion into usable chemical energy. For this reason, muscle cramps and pains related to physical exertion, which may be the result of the body's inability to use sugar efficiently as fuel, may signal a biotin deficiency. The role of biotin in fat metabolism is discussed below under the heading "Synthesis of Fat (Fatty Acids)."
Synthesis of Fat (Fatty Acids)
Many of the classic biotin deficiency symptoms involve skin-related problems, and the role of biotin in fat synthesis is often cited as a reason for this biotin-skin link. Biotin is required for function of an enzyme in the body called acetyl Co-A carboxylase. This enzyme puts together the building blocks for the production of fat in the body. Fat production is critical for all cells in the body since the membranes of all cells must contain the correct fat components to function properly. Fat production is especially critical for skin cells since they die and must be replaced very rapidly, and also because they are in contact with the outside environment and must serve as a selective barrier. When cellular fat components cannot be made properly due to biotin deficiency, skin cells are among the first cells to develop problems. In infants, the most common biotin-deficiency symptom is cradle cap - a dermatitis (skin condition) in which crusty yellowish/ whitish patches appear around the infant's scalp, head, eyebrows and the skin behind the ears. In adults, the equivalent skin condition is called seborrheic dermatitis, although it can occur in many different locations on the skin.
Support of Nervous System Activity
Because glucose and fat are used for energy within the nervous system, biotin also functions as a supportive vitamin in this area. Numerous nerve-related symptoms have been linked to biotin deficiency. These symptoms include seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).
Deficiency Symptoms
What are deficiency symptoms for biotin?
Skin-related problems, including cradle cap in infants and seborrheic dermatitis in adults, are the most common biotin deficiency-related symptoms.Hair loss can also be symptomatic of biotin deficiency. Nervous system-related problems provide the second most common set of biotin-related symptoms, including seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).Muscle cramps and pains related to physical exertion can be symptomatic of biotin deficiency, reflecting the body's inability to use sugar efficiently as a fuel.
Toxicity Symptoms
What are toxicity symptoms for biotin?
Reports of biotin toxicity have not surfaced in the research literature, despite the use of biotin over extended periods of time in doses as high as 60 milligrams per day. For this reason, in its 1998 recommendations for intake of B-complex vitamins, the Institute of Medicine at the National Academy of Sciences chose not to set a tolerable upper limit (UL) for intake of biotin.
Impact of Cooking, Storage and Processing
How do cooking, storage, or processing affect biotin?
Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin. In raw eggs, biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein.
Factors that Affect Function
What factors might contribute to a deficiency of biotin?
In addition to lack of biotin-containing foods in the diet, deficient dietary intake of pantothenic acid (vitamin B5) can contribute to a functional biotin deficiency since B5 works together with biotin in many metabolic situations.Intestinal problems should also be considered as a possible course of biotin deficiency. The connection between biotin and intestinal problems centers on the role of intestinal bacteria. Under appropriate circumstances, bacteria in the large intestine can produce biotin. When intestinal problems create bacterial imbalance, the body is deprived of this alternative source of biotin. Consumption of raw egg whites can also contribute to biotin deficiency since avidin, a glycoprotein substance in egg white, can bind to biotin and prevent its absorption. The cooking of egg whites disables this binding of biotin by avidin.
Additionally, as many as 50% of pregnant women may be deficient in biotin, a deficiency that may increase the risk of birth defects. Preliminary research found laboratory evidence of biotin deficiency both in the early (first trimester) and late (third trimester) stages of pregnancy.
Drug-Nutrient Interactions
What medications affect biotin?
Anticonvulsant drugs (like carbamazepine) can compromise absorption of biotin.
Nutrient Interactions
How do other nutrients interact with biotin?
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5).
Health Conditions
What health conditions require special emphasis on biotin?
Biotin may play a role in the prevention and/or treatment of the following health conditions:
Hair loss (alopecia)
Intestinal imbalances, including inflammatory bowel syndrome, irritable bowel syndrome, Crohn's disease, ulcerative colitis, and chronic diarrhea
Neuromuscular-related conditions, including seizures, ataxias (movements characterized by lack of muscle coordination), and hypotonias (posture and movement characterized by lack of muscle tone)
Skin conditions, including cradle cap in infants and seborrheic dermatitis in adults
Pregnancy, as there is an increased demand for nutrients placed upon the mother by the growing fetus.
Form in Dietary Supplements
What forms of biotin are found in dietary supplements?
Biotin is found in its simplest chemical form, D-biotin, in virtually all dietary supplements. This form of the vitamin is the only known metabolically active form.
Food Sources
Introduction to Nutrient Rating System ChartThe following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents; the nutrient density rating; and the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Nutrient Rating System.
World's Healthiest Foods ranked as quality sources of:biotin
Food
ServingSize
Cals
Amount(mcg)
DV(%)
NutrientDensity
World'sHealthiestFoods Rating
Swiss chard, boiled
1 cup
35.0
10.50
3.5
1.8
good
World's HealthiestFoods Rating
Rule
excellent
DV>=75%
OR
Density>=7.6
AND
DV>=10%
very good
DV>=50%
OR
Density>=3.4
AND
DV>=5%
good
DV>=25%
OR
Density>=1.5
AND
DV>=2.5%
Public Health Recommendations
What are current public health recommendations for biotin?
The Adequate Intake (AI) levels for biotin, set in 1998 by the Institute of Medicine at the National Academy of Sciences, are as follows:
0-6 months: 5 micrograms
6-12 months: 6 micrograms
1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms
What can high-biotin foods do for you?
Support healthy skin through proper fat production.
Help your body make efficient use of sugar.
Maintain an energy supply in your nerve cells.
What events can indicate a need for more high-biotin foods?
Skin-related problems, including cradle cap in infants
Hair loss
Muscle cramps
Lack of good muscle tone or coordination
Swiss chard is a good source of biotin.
Description
What is biotin?
One of the least well-known of the B-complex vitamins, biotin was originally referred to as "vitamin H." Biotin was discovered in late 1930s and early 1940s research when chicks fed diets high in raw egg white consistently developed skin rashes and lost the hair around their eyes. When egg yolk was added to the chicks' diet, these symptoms disappeared.
Today, we know why. Researchers have identified a substance in raw egg white - a sugar and protein-containing molecule (glycoprotein) called avidin - that can bind together with biotin and prevent its absorption. Food scientists have also identified the egg yolk as one of the most dense sources of biotin in the diet.
How it Functions
What is the function of biotin?
Energy Production.
Biotin is involved in the metabolism of both sugar and fat. In sugar metabolism, biotin helps move sugar from its initial stages of processing on to its conversion into usable chemical energy. For this reason, muscle cramps and pains related to physical exertion, which may be the result of the body's inability to use sugar efficiently as fuel, may signal a biotin deficiency. The role of biotin in fat metabolism is discussed below under the heading "Synthesis of Fat (Fatty Acids)."
Synthesis of Fat (Fatty Acids)
Many of the classic biotin deficiency symptoms involve skin-related problems, and the role of biotin in fat synthesis is often cited as a reason for this biotin-skin link. Biotin is required for function of an enzyme in the body called acetyl Co-A carboxylase. This enzyme puts together the building blocks for the production of fat in the body. Fat production is critical for all cells in the body since the membranes of all cells must contain the correct fat components to function properly. Fat production is especially critical for skin cells since they die and must be replaced very rapidly, and also because they are in contact with the outside environment and must serve as a selective barrier. When cellular fat components cannot be made properly due to biotin deficiency, skin cells are among the first cells to develop problems. In infants, the most common biotin-deficiency symptom is cradle cap - a dermatitis (skin condition) in which crusty yellowish/ whitish patches appear around the infant's scalp, head, eyebrows and the skin behind the ears. In adults, the equivalent skin condition is called seborrheic dermatitis, although it can occur in many different locations on the skin.
Support of Nervous System Activity
Because glucose and fat are used for energy within the nervous system, biotin also functions as a supportive vitamin in this area. Numerous nerve-related symptoms have been linked to biotin deficiency. These symptoms include seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).
Deficiency Symptoms
What are deficiency symptoms for biotin?
Skin-related problems, including cradle cap in infants and seborrheic dermatitis in adults, are the most common biotin deficiency-related symptoms.Hair loss can also be symptomatic of biotin deficiency. Nervous system-related problems provide the second most common set of biotin-related symptoms, including seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).Muscle cramps and pains related to physical exertion can be symptomatic of biotin deficiency, reflecting the body's inability to use sugar efficiently as a fuel.
Toxicity Symptoms
What are toxicity symptoms for biotin?
Reports of biotin toxicity have not surfaced in the research literature, despite the use of biotin over extended periods of time in doses as high as 60 milligrams per day. For this reason, in its 1998 recommendations for intake of B-complex vitamins, the Institute of Medicine at the National Academy of Sciences chose not to set a tolerable upper limit (UL) for intake of biotin.
Impact of Cooking, Storage and Processing
How do cooking, storage, or processing affect biotin?
Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin. In raw eggs, biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein.
Factors that Affect Function
What factors might contribute to a deficiency of biotin?
In addition to lack of biotin-containing foods in the diet, deficient dietary intake of pantothenic acid (vitamin B5) can contribute to a functional biotin deficiency since B5 works together with biotin in many metabolic situations.Intestinal problems should also be considered as a possible course of biotin deficiency. The connection between biotin and intestinal problems centers on the role of intestinal bacteria. Under appropriate circumstances, bacteria in the large intestine can produce biotin. When intestinal problems create bacterial imbalance, the body is deprived of this alternative source of biotin. Consumption of raw egg whites can also contribute to biotin deficiency since avidin, a glycoprotein substance in egg white, can bind to biotin and prevent its absorption. The cooking of egg whites disables this binding of biotin by avidin.
Additionally, as many as 50% of pregnant women may be deficient in biotin, a deficiency that may increase the risk of birth defects. Preliminary research found laboratory evidence of biotin deficiency both in the early (first trimester) and late (third trimester) stages of pregnancy.
Drug-Nutrient Interactions
What medications affect biotin?
Anticonvulsant drugs (like carbamazepine) can compromise absorption of biotin.
Nutrient Interactions
How do other nutrients interact with biotin?
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5).
Health Conditions
What health conditions require special emphasis on biotin?
Biotin may play a role in the prevention and/or treatment of the following health conditions:
Hair loss (alopecia)
Intestinal imbalances, including inflammatory bowel syndrome, irritable bowel syndrome, Crohn's disease, ulcerative colitis, and chronic diarrhea
Neuromuscular-related conditions, including seizures, ataxias (movements characterized by lack of muscle coordination), and hypotonias (posture and movement characterized by lack of muscle tone)
Skin conditions, including cradle cap in infants and seborrheic dermatitis in adults
Pregnancy, as there is an increased demand for nutrients placed upon the mother by the growing fetus.
Form in Dietary Supplements
What forms of biotin are found in dietary supplements?
Biotin is found in its simplest chemical form, D-biotin, in virtually all dietary supplements. This form of the vitamin is the only known metabolically active form.
Food Sources
Introduction to Nutrient Rating System ChartThe following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents; the nutrient density rating; and the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Nutrient Rating System.
World's Healthiest Foods ranked as quality sources of:biotin
Food
ServingSize
Cals
Amount(mcg)
DV(%)
NutrientDensity
World'sHealthiestFoods Rating
Swiss chard, boiled
1 cup
35.0
10.50
3.5
1.8
good
World's HealthiestFoods Rating
Rule
excellent
DV>=75%
OR
Density>=7.6
AND
DV>=10%
very good
DV>=50%
OR
Density>=3.4
AND
DV>=5%
good
DV>=25%
OR
Density>=1.5
AND
DV>=2.5%
Public Health Recommendations
What are current public health recommendations for biotin?
The Adequate Intake (AI) levels for biotin, set in 1998 by the Institute of Medicine at the National Academy of Sciences, are as follows:
0-6 months: 5 micrograms
6-12 months: 6 micrograms
1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms
FoOdS In PaNtOtHeNiC AcId
Pantothenic acid
From Wikipedia, the free encyclopedia
General
Systematic name
3-[(2R,4-dihydroxy-3,3-dimethyl-
butanoyl)amino]propanoic acid
CAS number
Calcium Pantothenate (CAS: 137-08-6)
Molecular formula
C9H17NO5
SMILES
CC(C)(CO)C(C(=O)NCCC(=O)O)O
Molar mass
219.235 g/mol
Infobox disclaimer and references
Pantothenic acid, also called vitamin B5, is a water-soluble vitamin required to sustain life. Pantothenic acid is needed to form coenzyme-A (CoA), and is critical in the metabolism and synthesis of carbohydrates, proteins, and fats. Chemically it is the amide between D-pantoate and beta-alanine. Its name is derived from the Greek pantothen (παντόθεν) meaning "from everywhere" and small quantities of pantothenic acid are found in nearly every food, with high amounts in whole grain cereals, legumes, eggs, meat, and royal jelly. It is commonly found as its alcohol analog, the provitamin panthenol, and as calcium pantothenate.
Contents
1 Biologic Role
2 Sources
3 Daily Requirement
4 Deficiency
5 Disputed Uses
5.1 Hair Care
5.2 Acne
6 Synonyms
7 See also
8 Enzymes
9 References
10 External links
Biologic Role
Only the dextrorotatory (D) isomer of pantothenic acid possesses biologic activity.
(1) The levorotatory (L) form may antagonize the effects of the dextrorotatory isomer.
(2)Pantothenic acid is used in the synthesis of coenzyme A (abbreviated as CoA). Coenzyme A may act as an acyl group carrier to form acetyl-CoA and other related compounds; this is a way to transport carbon atoms within the cell. The transfer of carbon atoms by coenzyme A is important in cellular respiration, as well as the biosynthesis of many important compounds such as fatty acids, cholesterol, and acetylcholine.
Since pantothenic acid participates in a wide array of key biological roles, it is considered essential to all forms of life
(3)As such, deficiencies in pantothenic acid may have numerous wide-ranging effects, as discussed below.
Sources
Small quantities of pantothenic acid are found in most foods , with high quantities found in whole grain and eggs. Pantothenic acid can also be found in many dietary supplements (as calcium-D-pantothenate), and some energy drink companies are now adding pantothenic acid to their beverages.
A recent study also suggests that gut bacteria in humans can generate pantothenic acid.
Daily Requirement
Pantothenate in the form of pantethine is considered to be the more active form of the vitamin in the body, but is unstable at high temperatures or when stored for long periods, so calcium pantothenate is the more usual form of vitamin B5 when it is sold as a dietary supplement. 10 mg of calcium pantothenate is equivalent to 9.2 mg of pantothenic acid.
For infants ages 0-6 months-old: 17mg/day
For infants 7-12 months-old: 18 mg/day
For children 1-3 years-old: 2 mg/day
For children 4-8 years-old: 3 mg/day
For children ages 9-13 years-old: 4 mg/day
For adolescents ages 14-18 years-old: 5 mg/day
For individuals 19 years and older: 5 mg/day
For pregnant women of any age: 6 mg/day
For breastfeeding women of any age: 7 mg/day
Deficiency
Pantothenic acid deficiency is exceptionally rare and has not been thoroughly studied. In the few cases where deficiency has been seen (victims of starvation and limited volunteer trials), nearly all symptoms can be reversed with the return of pantothenic acid.
Symptoms of deficiency are similar to other vitamin B deficiencies. Most are minor, including fatigue, allergies, nausea, and abdominal pain. In a few rare circumstances more serious (but reversible) conditions have been seen, such as adrenal insufficiency and hepatic encephalopathy.
Notably, painful burning sensations of the feet were reported in tests conducted on volunteers. Deficiency of pantothenic acid may explain similar sensations reported in malnourished prisoners of war.
Disputed Uses
Given pantothenic acid's prevalence among living things and the limited body of studies in deficiency, many "alternative" uses of pantothenic acid have been devised.
Hair Care
Mouse models identified skin irritation and loss of hair color as possible results of severe pantothenic acid deficiency. As a result, the cosmetic industry began adding pantothenic acid to various cosmetic products, including shampoo. These products, however, showed no benefits in human trials. Despite this, many cosmetic products still advertise pantothenic acid additives.
Acne
Following from discoveries in mouse trials[citation needed], in the late 1990s a small study was published promoting the use of pantothenic acid to treat acne vulgaris.
According to a study published in 1995 by Dr. Lit-Hung Leung, high doses of Vitamin B5 resolved acne and decreased pore size. Dr. Leung also proposes a mechanism, stating that CoA regulates both hormones and fatty-acids, and without sufficient quantities of pantothenic acid, CoA will preferentially produce androgens.[citation needed] This causes fatty acids to build up and be excreted through sebaceous glands, causing acne.[citation needed] Leung's study gave 45 Asian males and 55 Asian females varying doses of 10-20g of pantothenic acid (100,000%-200,000% of the US Daily Value), 80% orally and 20% through topical cream. Leung noted improvement of acne within one week to one month of the start of the treatment.[citation needed]
Critics are quick to point out the flaws in Dr. Leung's study, however. Dr. Leung's study was not a double-blind placebo controlled trial. To date, the only study looking at the effect of Vitamin B5 on acne is Dr. Leung's, and few if any dermatologists prescribe high-dose pantothenic acid. Furthermore, there is no evidence documenting acetyl-CoA regulation of androgens instead of fatty acids in times of stress or limited availability, since fatty acids are also necessary for life.
Today, many companies offer Vitamin B5 supplements aimed at reducing acne. The recommended treatment course, however, can be perceived as difficult and expensive. Many sites suggest starting off the first three days with 5g and then moving up to 10g a day for three months. Since the largest pill available is 1g, this can result in as many as 10 pills a day or more if smaller pills are taken. The average cost for a bottle of 200 B5 500mg tablets is $10, so the cost can be steep. B5 sold as a powder that can be dissolved in water and drunk is generally a cheaper and for some people a more convenient alternative. Furthermore, after three months many users suggest decreasing to 3-5g a day, with some claiming 1 g/day is sufficient.
From Wikipedia, the free encyclopedia
General
Systematic name
3-[(2R,4-dihydroxy-3,3-dimethyl-
butanoyl)amino]propanoic acid
CAS number
Calcium Pantothenate (CAS: 137-08-6)
Molecular formula
C9H17NO5
SMILES
CC(C)(CO)C(C(=O)NCCC(=O)O)O
Molar mass
219.235 g/mol
Infobox disclaimer and references
Pantothenic acid, also called vitamin B5, is a water-soluble vitamin required to sustain life. Pantothenic acid is needed to form coenzyme-A (CoA), and is critical in the metabolism and synthesis of carbohydrates, proteins, and fats. Chemically it is the amide between D-pantoate and beta-alanine. Its name is derived from the Greek pantothen (παντόθεν) meaning "from everywhere" and small quantities of pantothenic acid are found in nearly every food, with high amounts in whole grain cereals, legumes, eggs, meat, and royal jelly. It is commonly found as its alcohol analog, the provitamin panthenol, and as calcium pantothenate.
Contents
1 Biologic Role
2 Sources
3 Daily Requirement
4 Deficiency
5 Disputed Uses
5.1 Hair Care
5.2 Acne
6 Synonyms
7 See also
8 Enzymes
9 References
10 External links
Biologic Role
Only the dextrorotatory (D) isomer of pantothenic acid possesses biologic activity.
(1) The levorotatory (L) form may antagonize the effects of the dextrorotatory isomer.
(2)Pantothenic acid is used in the synthesis of coenzyme A (abbreviated as CoA). Coenzyme A may act as an acyl group carrier to form acetyl-CoA and other related compounds; this is a way to transport carbon atoms within the cell. The transfer of carbon atoms by coenzyme A is important in cellular respiration, as well as the biosynthesis of many important compounds such as fatty acids, cholesterol, and acetylcholine.
Since pantothenic acid participates in a wide array of key biological roles, it is considered essential to all forms of life
(3)As such, deficiencies in pantothenic acid may have numerous wide-ranging effects, as discussed below.
Sources
Small quantities of pantothenic acid are found in most foods , with high quantities found in whole grain and eggs. Pantothenic acid can also be found in many dietary supplements (as calcium-D-pantothenate), and some energy drink companies are now adding pantothenic acid to their beverages.
A recent study also suggests that gut bacteria in humans can generate pantothenic acid.
Daily Requirement
Pantothenate in the form of pantethine is considered to be the more active form of the vitamin in the body, but is unstable at high temperatures or when stored for long periods, so calcium pantothenate is the more usual form of vitamin B5 when it is sold as a dietary supplement. 10 mg of calcium pantothenate is equivalent to 9.2 mg of pantothenic acid.
For infants ages 0-6 months-old: 17mg/day
For infants 7-12 months-old: 18 mg/day
For children 1-3 years-old: 2 mg/day
For children 4-8 years-old: 3 mg/day
For children ages 9-13 years-old: 4 mg/day
For adolescents ages 14-18 years-old: 5 mg/day
For individuals 19 years and older: 5 mg/day
For pregnant women of any age: 6 mg/day
For breastfeeding women of any age: 7 mg/day
Deficiency
Pantothenic acid deficiency is exceptionally rare and has not been thoroughly studied. In the few cases where deficiency has been seen (victims of starvation and limited volunteer trials), nearly all symptoms can be reversed with the return of pantothenic acid.
Symptoms of deficiency are similar to other vitamin B deficiencies. Most are minor, including fatigue, allergies, nausea, and abdominal pain. In a few rare circumstances more serious (but reversible) conditions have been seen, such as adrenal insufficiency and hepatic encephalopathy.
Notably, painful burning sensations of the feet were reported in tests conducted on volunteers. Deficiency of pantothenic acid may explain similar sensations reported in malnourished prisoners of war.
Disputed Uses
Given pantothenic acid's prevalence among living things and the limited body of studies in deficiency, many "alternative" uses of pantothenic acid have been devised.
Hair Care
Mouse models identified skin irritation and loss of hair color as possible results of severe pantothenic acid deficiency. As a result, the cosmetic industry began adding pantothenic acid to various cosmetic products, including shampoo. These products, however, showed no benefits in human trials. Despite this, many cosmetic products still advertise pantothenic acid additives.
Acne
Following from discoveries in mouse trials[citation needed], in the late 1990s a small study was published promoting the use of pantothenic acid to treat acne vulgaris.
According to a study published in 1995 by Dr. Lit-Hung Leung, high doses of Vitamin B5 resolved acne and decreased pore size. Dr. Leung also proposes a mechanism, stating that CoA regulates both hormones and fatty-acids, and without sufficient quantities of pantothenic acid, CoA will preferentially produce androgens.[citation needed] This causes fatty acids to build up and be excreted through sebaceous glands, causing acne.[citation needed] Leung's study gave 45 Asian males and 55 Asian females varying doses of 10-20g of pantothenic acid (100,000%-200,000% of the US Daily Value), 80% orally and 20% through topical cream. Leung noted improvement of acne within one week to one month of the start of the treatment.[citation needed]
Critics are quick to point out the flaws in Dr. Leung's study, however. Dr. Leung's study was not a double-blind placebo controlled trial. To date, the only study looking at the effect of Vitamin B5 on acne is Dr. Leung's, and few if any dermatologists prescribe high-dose pantothenic acid. Furthermore, there is no evidence documenting acetyl-CoA regulation of androgens instead of fatty acids in times of stress or limited availability, since fatty acids are also necessary for life.
Today, many companies offer Vitamin B5 supplements aimed at reducing acne. The recommended treatment course, however, can be perceived as difficult and expensive. Many sites suggest starting off the first three days with 5g and then moving up to 10g a day for three months. Since the largest pill available is 1g, this can result in as many as 10 pills a day or more if smaller pills are taken. The average cost for a bottle of 200 B5 500mg tablets is $10, so the cost can be steep. B5 sold as a powder that can be dissolved in water and drunk is generally a cheaper and for some people a more convenient alternative. Furthermore, after three months many users suggest decreasing to 3-5g a day, with some claiming 1 g/day is sufficient.
Friday, February 23, 2007
FoOdS In ViTaMiN B-3(niacin)
Vitamin B3 - niacin, niacinamide, nicotinic acid -
Niacin also called nicotinic acid, niacinamide or nicotinic acid and referred to as vitamin B 3, which can be manufactured by the body.
Niacin is derived from two compounds - nicotinic acid and niacinamide.
Vitamin B3 is required for cell respiration, helps in the release of energy and metabolism of carbohydrates, fats, and proteins, proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids.
It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and a memory-enhancer.
Nicotinic acid (but not nicotinamide) given in drug dosage improves the blood cholesterol profile, and has been used to clear the body of organic poisons, such as certain insecticides. People report more mental alertness when this vitamin is in sufficient supply.
Deficiency of vitamin B3:
A deficiency may cause pellagra, the classic niacin deficiency disease, and is characterized by bilateral dermatitis, diarrhea, and dementia.
A shortage of niacin may be indicated with symptoms such as canker sores, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions, and inflammation.
Dosage:
The dosage underneath is the Recommended Dietary Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
Male 18 mg per day and female 13 mg per day although 100 mg is mostly used in supplementation.
Large doses given to lower cholesterol may produce hyperuricemia, and hepatic abnormalities. These effects are reversed if the drug is reduced in amount or discontinued.
Toxicity and symptoms of high intake:
Nicotinic acid, but not nicotinamide in doses larger than 200 mg causes flushing by dilating the blood vessels, which can also cause the blood pressure to drop.
These flushes are normally harmless. Large dosages can also cause itching, elevated blood glucose, peptic ulcers and liver damage.
Best used with:
Niacin is best taken with the B group vitamins and vitamin c.
When more may be required:
Consuming alcohol and not having enough protein in your diet may increase your need for niacin.
People with diabetes, glaucoma, any liver disease or peptic ulcers should be careful of niacin supplementation.
Enemy of vitamin B3:
Niacin is lost readily when food is cooked in water.
Other interesting points:
Nicotinamide is under investigation for helping to prevent and control diabetes.
Food sources of vitamin B3:
Liver, lean meat, poultry, fish, rabbit, nuts, peanut yeast, meats including liver, cereals, legumes, asparagus, seeds, milk, green leafy vegetables, and fish.
Your daily cup of coffee also provides about 3 milligrams of niacin.
Niacin also called nicotinic acid, niacinamide or nicotinic acid and referred to as vitamin B 3, which can be manufactured by the body.
Niacin is derived from two compounds - nicotinic acid and niacinamide.
Vitamin B3 is required for cell respiration, helps in the release of energy and metabolism of carbohydrates, fats, and proteins, proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids.
It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and a memory-enhancer.
Nicotinic acid (but not nicotinamide) given in drug dosage improves the blood cholesterol profile, and has been used to clear the body of organic poisons, such as certain insecticides. People report more mental alertness when this vitamin is in sufficient supply.
Deficiency of vitamin B3:
A deficiency may cause pellagra, the classic niacin deficiency disease, and is characterized by bilateral dermatitis, diarrhea, and dementia.
A shortage of niacin may be indicated with symptoms such as canker sores, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions, and inflammation.
Dosage:
The dosage underneath is the Recommended Dietary Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
Male 18 mg per day and female 13 mg per day although 100 mg is mostly used in supplementation.
Large doses given to lower cholesterol may produce hyperuricemia, and hepatic abnormalities. These effects are reversed if the drug is reduced in amount or discontinued.
Toxicity and symptoms of high intake:
Nicotinic acid, but not nicotinamide in doses larger than 200 mg causes flushing by dilating the blood vessels, which can also cause the blood pressure to drop.
These flushes are normally harmless. Large dosages can also cause itching, elevated blood glucose, peptic ulcers and liver damage.
Best used with:
Niacin is best taken with the B group vitamins and vitamin c.
When more may be required:
Consuming alcohol and not having enough protein in your diet may increase your need for niacin.
People with diabetes, glaucoma, any liver disease or peptic ulcers should be careful of niacin supplementation.
Enemy of vitamin B3:
Niacin is lost readily when food is cooked in water.
Other interesting points:
Nicotinamide is under investigation for helping to prevent and control diabetes.
Food sources of vitamin B3:
Liver, lean meat, poultry, fish, rabbit, nuts, peanut yeast, meats including liver, cereals, legumes, asparagus, seeds, milk, green leafy vegetables, and fish.
Your daily cup of coffee also provides about 3 milligrams of niacin.
FoOdS In ViTaMiN B-12(CoBaLaMiN)
Vitamin B12 (cobalamin) is an important water-soluble vitamin.
In contrast to other water-soluble vitamins it is not excreted quickly in the urine, but rather accumulates and is stored in the liver, kidney and other body tissues. As a result, a vitamin B12 deficiency may not manifest itself until after 5 or 6 years of a diet supplying inadequate amounts.
Vitamin B12 functions as a methyl donor and works with folic acid in the synthesis of DNA and red blood cells and is vitally important in maintaining the health of the insulation sheath (myelin sheath) that surrounds nerve cells.
The classical vitamin B12 deficiency disease is pernicious anaemia, a serious disease characterized by large, immature red blood cells. It is now clear though, that a vitamin B12 deficiency can have serious consequences long before anaemia is evident. The normal blood level of vitamin B12 ranges between 200 and 600 picogram/milliliter (148-443 picomol/liter).
A deficiency often manifests itself first in the development of neurological dysfunction that is almost indistinguishable from senile dementia and Alzheimer's disease.
There is little question that many patients exhibiting symptoms of Alzheimer's actually suffer from a vitamin B12 deficiency.
Their symptoms are totally reversible through effective supplementation. A low level of vitamin B12 has also been associated with asthma, depression, AIDS, multiple sclerosis, tinnitus, diabetic neuropathy and low sperm counts. Clearly, it is very important to maintain adequate body stores of this crucial vitamin.
The amount of vitamin B12 actually needed by the body is very small, probably only about 2 micrograms or 2 millionth of a gram/day. Unfortunately, vitamin B12 is not absorbed very well so much larger amounts need to be supplied through the diet or supplementation.
The richest dietary sources of vitamin B12 are liver, especially lamb's liver, and kidneys. Eggs, cheese and some species of fish also supply small amounts, but vegetables and fruits are very poor sources.
Several surveys have shown that most strict, long-term vegetarians are vitamin B12 deficient.
Many elderly people are also deficient because their production of the intrinsic factor needed to absorb the vitamin from the small intestine decline rapidly with age.
Fortunately, oral supplementation with vitamin B12 is safe, efficient and inexpensive. Most multi-vitamin pills contain 100-200 microgram of the cyanocobalamin form of B-12. This must be converted to methylcobalamin or adenosylcobalamin before it can be used by the body. The actual absorption of B12 is also a problem with supplements. Swallowing 500 micrograms of cyanocobalamin can result in absorption of as little as 1.8 microgram so most multivitamins do not provide an adequate daily intake. The best approach is to dissolve a sublingual tablet of methylcobalamin (1000 micrograms) under the tongue every day. That will be sufficient to maintain adequate body stores. However, if a deficiency is actually present then 2000 microgram/day for one month is recommended followed by 1000 microgram/day. Some physicians still maintain that monthly injections of vitamin B12 is required to maintain adequate levels in the elderly and in patients with a diagnosed deficiency. There is however, no scientific evidence supporting the notion that injections are more effective than sublingual supplementation.
In contrast to other water-soluble vitamins it is not excreted quickly in the urine, but rather accumulates and is stored in the liver, kidney and other body tissues. As a result, a vitamin B12 deficiency may not manifest itself until after 5 or 6 years of a diet supplying inadequate amounts.
Vitamin B12 functions as a methyl donor and works with folic acid in the synthesis of DNA and red blood cells and is vitally important in maintaining the health of the insulation sheath (myelin sheath) that surrounds nerve cells.
The classical vitamin B12 deficiency disease is pernicious anaemia, a serious disease characterized by large, immature red blood cells. It is now clear though, that a vitamin B12 deficiency can have serious consequences long before anaemia is evident. The normal blood level of vitamin B12 ranges between 200 and 600 picogram/milliliter (148-443 picomol/liter).
A deficiency often manifests itself first in the development of neurological dysfunction that is almost indistinguishable from senile dementia and Alzheimer's disease.
There is little question that many patients exhibiting symptoms of Alzheimer's actually suffer from a vitamin B12 deficiency.
Their symptoms are totally reversible through effective supplementation. A low level of vitamin B12 has also been associated with asthma, depression, AIDS, multiple sclerosis, tinnitus, diabetic neuropathy and low sperm counts. Clearly, it is very important to maintain adequate body stores of this crucial vitamin.
The amount of vitamin B12 actually needed by the body is very small, probably only about 2 micrograms or 2 millionth of a gram/day. Unfortunately, vitamin B12 is not absorbed very well so much larger amounts need to be supplied through the diet or supplementation.
The richest dietary sources of vitamin B12 are liver, especially lamb's liver, and kidneys. Eggs, cheese and some species of fish also supply small amounts, but vegetables and fruits are very poor sources.
Several surveys have shown that most strict, long-term vegetarians are vitamin B12 deficient.
Many elderly people are also deficient because their production of the intrinsic factor needed to absorb the vitamin from the small intestine decline rapidly with age.
Fortunately, oral supplementation with vitamin B12 is safe, efficient and inexpensive. Most multi-vitamin pills contain 100-200 microgram of the cyanocobalamin form of B-12. This must be converted to methylcobalamin or adenosylcobalamin before it can be used by the body. The actual absorption of B12 is also a problem with supplements. Swallowing 500 micrograms of cyanocobalamin can result in absorption of as little as 1.8 microgram so most multivitamins do not provide an adequate daily intake. The best approach is to dissolve a sublingual tablet of methylcobalamin (1000 micrograms) under the tongue every day. That will be sufficient to maintain adequate body stores. However, if a deficiency is actually present then 2000 microgram/day for one month is recommended followed by 1000 microgram/day. Some physicians still maintain that monthly injections of vitamin B12 is required to maintain adequate levels in the elderly and in patients with a diagnosed deficiency. There is however, no scientific evidence supporting the notion that injections are more effective than sublingual supplementation.
FoOdS In ViTaMiN B-2(RiBoFlAvIn)
Overview
Essential to energy generation, nerve development...
Benefits: Keeps healthy mucous membranes linings...
Natural Sources: Beef liver, dairy products...
How to Use Liquid: the best form due to its high bioavailability...
Cautions Consult your doctor if you are pregnant...
Deficiency Fatigue, red, swollen, cracked mouth tongue...
Overdose Itching, numbness, a burning sensation...
Side Effects Yellow urine (in large doses),
No needed action...
Interactions Antidepressants (tricyclic) - faReduces B-2 efficacy...
Overview: Vitamin B-2, otherwise known as riboflavin, is readily absorbed from foods, such as meat, dairy products, and fortified grains. This vitamin is essential to energy generation, nerve development, blood cell development, and the regulation of certain hormones.
How This Vitamin Works in Your Body:Releasing food energy ,Normal growth and development.Keeps healthy mucous membranes linings together with vitamin A.Keeps healthy brain and nervous system, skin, hair, and blood cells.Essential for iron, pyridoxine, and niacin functions.Could increase growth of body during development stages.Potential treatment for cheilitis.
The following may benefit from this supplement: People with needed nutritional supplements.Pregnant or breastfeeding women.Substance abusers.People with excess stress or who have undergone recent surgery.Hyperthyroidism sufferers.Participants in vigorous physical activity.
Where This Vitamin is Found: Bananas,Beef ,liver,Dairy products,Eggs,Enriched breads,Fortified cereals,Ham,Mixed vegetables,Pork,Tuna,Wheat germ.
How to Use:Available as:Liquid: the best form due to its high bioavailability and fast absorption.
Always choose liquid as your first choice when supplementing your diet.
Tablets: available
Recommended Daily Intakes.Men: 1.3 mgWomen: 1.1 mgPregnancy: 1.4 mgLactation: 1.6 mg
Cautions:Consult your doctor if you have:Are or planning to be pregnant.
Over 55:Increased need for riboflavin.
Pregnancy:Keep within DRI.
Breastfeeding:Keep within DRI.
Storage:Heat and/or moisture may alter the vitamin. Refrigeration is recommended.
Symptoms of Deficiency:Symptoms include red, swollen, cracked mouth and tongue; fatigue; depression; anemia; and greasy, scaly skin. The formation of cataracts may be a result of this vitamin deficiency.
Overdose:Signs of Overdose:None expected in individuals with normal kidney functioning. However, in rare cases, symptoms may be itching, numbness, a burning sensation, or light sensitivity.
Side Effects:Reaction or effect : What to do Yellow urine (in large doses) : No needed action. Interactions:Interacts with : Combined effect Antidepressants (tricyclic) : Reduces B-2 efficacy. Phenothiazines : Reduces B-2 efficacy.Probenecid : Reduces B-2 efficacy. Alcohol/Tobacco products : Reduces B-2 efficacy.
Essential to energy generation, nerve development...
Benefits: Keeps healthy mucous membranes linings...
Natural Sources: Beef liver, dairy products...
How to Use Liquid: the best form due to its high bioavailability...
Cautions Consult your doctor if you are pregnant...
Deficiency Fatigue, red, swollen, cracked mouth tongue...
Overdose Itching, numbness, a burning sensation...
Side Effects Yellow urine (in large doses),
No needed action...
Interactions Antidepressants (tricyclic) - faReduces B-2 efficacy...
Overview: Vitamin B-2, otherwise known as riboflavin, is readily absorbed from foods, such as meat, dairy products, and fortified grains. This vitamin is essential to energy generation, nerve development, blood cell development, and the regulation of certain hormones.
How This Vitamin Works in Your Body:Releasing food energy ,Normal growth and development.Keeps healthy mucous membranes linings together with vitamin A.Keeps healthy brain and nervous system, skin, hair, and blood cells.Essential for iron, pyridoxine, and niacin functions.Could increase growth of body during development stages.Potential treatment for cheilitis.
The following may benefit from this supplement: People with needed nutritional supplements.Pregnant or breastfeeding women.Substance abusers.People with excess stress or who have undergone recent surgery.Hyperthyroidism sufferers.Participants in vigorous physical activity.
Where This Vitamin is Found: Bananas,Beef ,liver,Dairy products,Eggs,Enriched breads,Fortified cereals,Ham,Mixed vegetables,Pork,Tuna,Wheat germ.
How to Use:Available as:Liquid: the best form due to its high bioavailability and fast absorption.
Always choose liquid as your first choice when supplementing your diet.
Tablets: available
Recommended Daily Intakes.Men: 1.3 mgWomen: 1.1 mgPregnancy: 1.4 mgLactation: 1.6 mg
Cautions:Consult your doctor if you have:Are or planning to be pregnant.
Over 55:Increased need for riboflavin.
Pregnancy:Keep within DRI.
Breastfeeding:Keep within DRI.
Storage:Heat and/or moisture may alter the vitamin. Refrigeration is recommended.
Symptoms of Deficiency:Symptoms include red, swollen, cracked mouth and tongue; fatigue; depression; anemia; and greasy, scaly skin. The formation of cataracts may be a result of this vitamin deficiency.
Overdose:Signs of Overdose:None expected in individuals with normal kidney functioning. However, in rare cases, symptoms may be itching, numbness, a burning sensation, or light sensitivity.
Side Effects:Reaction or effect : What to do Yellow urine (in large doses) : No needed action. Interactions:Interacts with : Combined effect Antidepressants (tricyclic) : Reduces B-2 efficacy. Phenothiazines : Reduces B-2 efficacy.Probenecid : Reduces B-2 efficacy. Alcohol/Tobacco products : Reduces B-2 efficacy.
FoOdS IN ViTaMiN B-1(ThIaMiNe)
COLLOIDAL MINERALS
THIAMIN
Thiamin (vitamin B-1) is a water-soluble substance, consisting of thiazole and pyrimidine rings joined by a methylene bridge, with both moieties needed for full biologic action. Thiamin is found in high concentrations in skeletal muscle, the heart, liver, kidneys and brain. The total amount in an adult is about 30 mg and the biologic half-life in the body is about 15 days. It is not surprising that a state of severe depletion can be seen in patients on a strict thiamin-deficient diet in 18 days.
Thiamin pyrophosphate (TPP) is the coenzyme for pyruvate dehydrogenase, transketolase, and a-ketoglutarate. Decarboxylation in the tricarboxylic cycle is essential for generation of energy and production of the neurotransmitter acetylcholine. The pentose cycle generates NADPH (fatty acid synthesis) and pentoses for nucleic acid formation. TPP has been implicated also in sodium movement and impulse initiation in neuronal membranes.
In animals, thiamin is absorbed from the small intestine by an active (energy-requiring) process at concentrations below 2 µmoles/L and by passive (diffusion) transfer at higher levels. In rodents active transport is inhibited by ethanol, but this has not been documented in man. Malnutrition in man may contribute to decreased thiamin absorption, but this, too, requires more study. In blood, thiamin is present in erythrocytes as well as in plasma where it is bound largely to albumin.
Deficiencies:
1) Neurologic problems. These consist of central nervous manifestations including mystagmus, ophthalmoplegia, ataxia and memory deficit usually termed collectively as Wernicke's syndrome. This may merge into more extensive mental confusion with confabulation, usually called Korsakoff's psychosis. Another manifestation of thiamin deficiency, often in the setting of alcoholism, is peripheral neuropathy.
2) Cardiac problems. Cardiomegaly and congestive heart failure, with a characteristic high cardiac output presumably related to low peripheral resistance, is seen in thiamin deficiency and is termed cardiac (Shoshin) beriberi. The precise pathogenic mechanisms of these clinical syndromes are still uncertain, but are felt to be reflections of deranged carbohydrate metabolism, likely affecting the decarboxylation pathway. Detection of thiamin deficiency depends on a high index of suspicion (i.e. the syndrome may be seen with poor food intake, prolonged vomiting, intake of thiaminases in some types of fish and not just alcoholism) and the use of confirmatory laboratory tests. These include the measurement of erythrocyte transketolase activity and its enhancement on in vitro addition of thiamin pyrophosphate (TPP effect) and blood thiamin levels. The TPP effect may not be seen with chronic thiamin loss.
Clinical uses: Therapy in deficiency consists of parenteral administration of thiamin (intramuscular or intravenous) as 50-100 mg/day for 7-14 days, followed by oral therapy. In clinical disorders related to thiamin deficiency, therapy is urgent and should bypass the intestinal tract.
Diet recommendations: The Recommended Dietary Allowance for children and adults is 0.5 mg (1.9 µmoles) per 1000 Kcalories. A minimal intake of 1.0 mg/day is advised. In pregnancy an additional increment of 0.4 mg is suggested.
Food sources: Thiamin is present in many dietary products, but is found in large amounts in lean pork, legumes and yeast. Thiamin is destroyed by cooking at high temperature and by a pH above 8. As it is water-soluble, significant amounts may be lost in cooking water.
Toxicity: There is no toxicity with oral thiamin. There are only a few reports of toxic reactions to intravenous thiamin.
THIAMIN
Thiamin (vitamin B-1) is a water-soluble substance, consisting of thiazole and pyrimidine rings joined by a methylene bridge, with both moieties needed for full biologic action. Thiamin is found in high concentrations in skeletal muscle, the heart, liver, kidneys and brain. The total amount in an adult is about 30 mg and the biologic half-life in the body is about 15 days. It is not surprising that a state of severe depletion can be seen in patients on a strict thiamin-deficient diet in 18 days.
Thiamin pyrophosphate (TPP) is the coenzyme for pyruvate dehydrogenase, transketolase, and a-ketoglutarate. Decarboxylation in the tricarboxylic cycle is essential for generation of energy and production of the neurotransmitter acetylcholine. The pentose cycle generates NADPH (fatty acid synthesis) and pentoses for nucleic acid formation. TPP has been implicated also in sodium movement and impulse initiation in neuronal membranes.
In animals, thiamin is absorbed from the small intestine by an active (energy-requiring) process at concentrations below 2 µmoles/L and by passive (diffusion) transfer at higher levels. In rodents active transport is inhibited by ethanol, but this has not been documented in man. Malnutrition in man may contribute to decreased thiamin absorption, but this, too, requires more study. In blood, thiamin is present in erythrocytes as well as in plasma where it is bound largely to albumin.
Deficiencies:
1) Neurologic problems. These consist of central nervous manifestations including mystagmus, ophthalmoplegia, ataxia and memory deficit usually termed collectively as Wernicke's syndrome. This may merge into more extensive mental confusion with confabulation, usually called Korsakoff's psychosis. Another manifestation of thiamin deficiency, often in the setting of alcoholism, is peripheral neuropathy.
2) Cardiac problems. Cardiomegaly and congestive heart failure, with a characteristic high cardiac output presumably related to low peripheral resistance, is seen in thiamin deficiency and is termed cardiac (Shoshin) beriberi. The precise pathogenic mechanisms of these clinical syndromes are still uncertain, but are felt to be reflections of deranged carbohydrate metabolism, likely affecting the decarboxylation pathway. Detection of thiamin deficiency depends on a high index of suspicion (i.e. the syndrome may be seen with poor food intake, prolonged vomiting, intake of thiaminases in some types of fish and not just alcoholism) and the use of confirmatory laboratory tests. These include the measurement of erythrocyte transketolase activity and its enhancement on in vitro addition of thiamin pyrophosphate (TPP effect) and blood thiamin levels. The TPP effect may not be seen with chronic thiamin loss.
Clinical uses: Therapy in deficiency consists of parenteral administration of thiamin (intramuscular or intravenous) as 50-100 mg/day for 7-14 days, followed by oral therapy. In clinical disorders related to thiamin deficiency, therapy is urgent and should bypass the intestinal tract.
Diet recommendations: The Recommended Dietary Allowance for children and adults is 0.5 mg (1.9 µmoles) per 1000 Kcalories. A minimal intake of 1.0 mg/day is advised. In pregnancy an additional increment of 0.4 mg is suggested.
Food sources: Thiamin is present in many dietary products, but is found in large amounts in lean pork, legumes and yeast. Thiamin is destroyed by cooking at high temperature and by a pH above 8. As it is water-soluble, significant amounts may be lost in cooking water.
Toxicity: There is no toxicity with oral thiamin. There are only a few reports of toxic reactions to intravenous thiamin.
FoOdS ThAt GiVe ViTaMiN A
Vitamins have been one of the major nutritional discoveries of the 20th century. Health foods and cosmetics started promoting the vitamins. Vitamins cannot synthesise in the body in adequate amounts and therefore it should be supplied in food.
Deficiency of vitamins leads to various illnesses. Few of the vitamins are soluble in water where as some are soluble only in fat.
Vitamin A is a fat-soluble vitamin. MC Collum and Davis discovered this vitamin in 1913 at John Hopkins University in America, when they isolated a growth factor in egg yolk, butter, and cod liver oil. In 1920 Rosenhein and Drummond demonstrated the relationship of vitamin A to the plant pigment carotene. Carotene is a precursor of vitamin A in the body and is therefore known as pro-vitamin A.
Carotene is present in green and yellow vegetables and yellow fruits. Animals do not produce this. Carotene has alpha, beta, and gamma isomers. Among these isomers beta-carotene is the most widely distributed in food and more effectively converted into vitamin A. It does not get destroyed at ordinary levels of heat.
Vitamin A plays an important role in various functions of the body. It plays an important role in maintaining proper vision. This vitamin is required for formation and integrity of the epithelial tissue result in a healthy glowing and soft skin. It is required for proper growth and development of skeletal system of the body. Role of this vitamin in the immunological defence mechanism of the body is very important. Beta-carotene also has an important role as an anti-oxidant. Studies have shown that diets high in carotenoids are often associated with a reduced risk of certain cancers. This protection is however seen only if the source of beta-carotene is a food, and not the supplements.
Vitamin A is absorbed along with fat from the proximal small intestine. The absorption is more rapid in men than women and the absorption is decreased with intestinal roundworm, hookworm, and giardiasis infestations. After absorption this fat-soluble vitamin is stored in the liver. Among the carotene that is absorbed from vegetable foods, beta-carotene accounts for about 33-50%. Only one third of the beta-carotene is absorbed and only one half of what is absorbed is converted to vitamin A. Liver can store large amounts up to about 100000mg of vitamin A these reserves may last for 6-9 months.
Vitamin A is present in animal foods like whole milk, curd, butter, ghee, egg yolk, and liver. The liver oils of certain fish like cod halibut and shark are the richest sources of vitamin A. Spinach, amaranth, coriander leaves, curry leaves, drumstick leaves, ripe mangoes, papaya, fresh apricot, orange, raspberry, carrot, yellow pumpkins, mint, lettuce and tomato are rich in carotene. Among pulses red gram and masoor dhal has most carotene content.
Source
Carotene contentug /100g
Vitamin A equivalent(ug) Per 100g
Red palm oil
25,000-33,000
4167-5500
Green leafy vegetables
Amaranth leaves
1,600-7,000
266-1166
Cabbage
1300
217
Coriander leaves
7,000-8,000
1166-1333
Curry leaves
8,000
1333
Drumstick leaves
7700
1283
Fenugreek leaves
2700
450
Radish leaves
4500
750
Mint
1800
300
Spinach
3600
600
Other vegetables
Carrot
1,300-2,600
217-434
Pumpkin, yellow.
600-720
100-120
Fruits
Jack fruit
320
54
Mango, ripe
3000
500
orange
210
35
Tomato ripe
190
32*Source -Food & Nutrition Dr.M.Swaminathan
Night blindness
Bitot's spot
Xerophthalmia
Xerosis conjunctiva
Xeroasis cornea
Keratomalacia
Follicular hyper keratosis or phrynoderma
Consumption of excess of vitamin A causes headache, fatigue, irritability, nausea, vomiting, and anorexia, which will disappear on withdrawal of vitamin A in take.
Vitamin A and carotene are stable to ordinary cooking methods, though some loss may occur at temperature above 100 degree Celsius as when butter or palm oil is used for frying.
Fruits and other foods that are dried in the sun lose much of their vitamin A. Considerable losses of vitamin A may occur in fish liver oils bottled in colourless glass.
Deficiency of vitamins leads to various illnesses. Few of the vitamins are soluble in water where as some are soluble only in fat.
Vitamin A is a fat-soluble vitamin. MC Collum and Davis discovered this vitamin in 1913 at John Hopkins University in America, when they isolated a growth factor in egg yolk, butter, and cod liver oil. In 1920 Rosenhein and Drummond demonstrated the relationship of vitamin A to the plant pigment carotene. Carotene is a precursor of vitamin A in the body and is therefore known as pro-vitamin A.
Carotene is present in green and yellow vegetables and yellow fruits. Animals do not produce this. Carotene has alpha, beta, and gamma isomers. Among these isomers beta-carotene is the most widely distributed in food and more effectively converted into vitamin A. It does not get destroyed at ordinary levels of heat.
Vitamin A plays an important role in various functions of the body. It plays an important role in maintaining proper vision. This vitamin is required for formation and integrity of the epithelial tissue result in a healthy glowing and soft skin. It is required for proper growth and development of skeletal system of the body. Role of this vitamin in the immunological defence mechanism of the body is very important. Beta-carotene also has an important role as an anti-oxidant. Studies have shown that diets high in carotenoids are often associated with a reduced risk of certain cancers. This protection is however seen only if the source of beta-carotene is a food, and not the supplements.
Vitamin A is absorbed along with fat from the proximal small intestine. The absorption is more rapid in men than women and the absorption is decreased with intestinal roundworm, hookworm, and giardiasis infestations. After absorption this fat-soluble vitamin is stored in the liver. Among the carotene that is absorbed from vegetable foods, beta-carotene accounts for about 33-50%. Only one third of the beta-carotene is absorbed and only one half of what is absorbed is converted to vitamin A. Liver can store large amounts up to about 100000mg of vitamin A these reserves may last for 6-9 months.
Vitamin A is present in animal foods like whole milk, curd, butter, ghee, egg yolk, and liver. The liver oils of certain fish like cod halibut and shark are the richest sources of vitamin A. Spinach, amaranth, coriander leaves, curry leaves, drumstick leaves, ripe mangoes, papaya, fresh apricot, orange, raspberry, carrot, yellow pumpkins, mint, lettuce and tomato are rich in carotene. Among pulses red gram and masoor dhal has most carotene content.
Source
Carotene contentug /100g
Vitamin A equivalent(ug) Per 100g
Red palm oil
25,000-33,000
4167-5500
Green leafy vegetables
Amaranth leaves
1,600-7,000
266-1166
Cabbage
1300
217
Coriander leaves
7,000-8,000
1166-1333
Curry leaves
8,000
1333
Drumstick leaves
7700
1283
Fenugreek leaves
2700
450
Radish leaves
4500
750
Mint
1800
300
Spinach
3600
600
Other vegetables
Carrot
1,300-2,600
217-434
Pumpkin, yellow.
600-720
100-120
Fruits
Jack fruit
320
54
Mango, ripe
3000
500
orange
210
35
Tomato ripe
190
32*Source -Food & Nutrition Dr.M.Swaminathan
Night blindness
Bitot's spot
Xerophthalmia
Xerosis conjunctiva
Xeroasis cornea
Keratomalacia
Follicular hyper keratosis or phrynoderma
Consumption of excess of vitamin A causes headache, fatigue, irritability, nausea, vomiting, and anorexia, which will disappear on withdrawal of vitamin A in take.
Vitamin A and carotene are stable to ordinary cooking methods, though some loss may occur at temperature above 100 degree Celsius as when butter or palm oil is used for frying.
Fruits and other foods that are dried in the sun lose much of their vitamin A. Considerable losses of vitamin A may occur in fish liver oils bottled in colourless glass.
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