BCOMPLEX VITAMINS…

The B complex is an important group of  nutrients the body must acquire through the diet or from the  intestinals flora in order to transform  foods into energy. Maintain a strong immune system, balance many of the body’s hormones , and perform a variety of tasks Each of the  B vitamins has individual characteristics. While it  is often best to take them as a complex, there are times when taking them individually will yield a greater therapeutic benefit.

B1 or Thiamine

Vitamin B1 is essential for the health of the nervous system and from the breakdown of food into energy. Subclinical defiencies of B1 can lead to lower energy levels. A frank deficiency of vitamins B1 is associated with aggressive behavior and other personality changes. Vitamin B1 deficiency is common  in alcoholics and schizophrenics. Up to 30% of those who enter psychiatrics wards have been found to be deficient in thiamine.

B1 as an important nutrient for diabetics. It Protects against the development of diabetic neuropathy, a complications of diabetes that results in nerve damage.

B1 guidelines:

 B1 is importanat for energy production, detoxication, heart function, and the health of the nervous system. Food source of B1 include all whole grains, legumes, nuts and seeds

B2 or  Ribloflavin.

Vitamin B2 is another nutrient that helps us release the energy in food. Without B2, vitamins B6 cannot be used by the body.

People with cataracts, diabetes, and  malaria needs to ensure that they have optimal amounts of  the B2 so that their antioxidant and immune syatems will function optimally.

B2 Guidelines:

B2 is needed for energy productions, growth, healthy eyes and skin, and the productions of red blood cells. Food sources of B2 include dairy products, whole grains,nuts, seeds and legumes.
 

Nicacin

Niacin is an effective cholesterol- lowering agent. Food sources include dairy products, nuts and seeds.

Folic Acid

Folic acid is needed for the health of gums, red blood cells, skin, and gastrointestinal tract. It prevents birth defects, cancer, and heart disease, and is important for a strong immune system. It may also be helpful in the treatment in certain forms of mental illness.

Food sources for the folic acid include dark leafy greens, whole grains, broccoli, beets, asparagus, and  citrus fruits.

Pantothenic Acid

Pantothenic Acid previously known as vitamin B5 is needed for the body to burn food for optimal energy levels, and for wound healing. Food sources include whole grains, milk, fruits

Vitamin B6 or Pyridoxine

Vitamins B6 is needed for the brain functions, growth of red blood  cells, skin health, immune function and for the prevention and treatment of a wide range of degenerative diseases. Adequate B6 is needed for optimal immune function. B6 has also been found helpful in the nutritional support of asthma and PMS.

Food sources for the B6 include whole grains, bananas, nuts, meat, fish, poultry, and legumes.

VITAMIN C

VITAMIN C has been extensively studied for its anticancer  effects. It has more wide – ranging effects in preventing cancer than any other nutrient known.

VITAMIN C regenerates two important antioxidants: vitamin E and glutathione. Two time noble laureate Dr did more to popularize the use of VITAMIN  C than anyone else.

He believed that vitamins C deficiency is the main cause for heart disease and many other degenerative diseases that shorten our life expectancy. He believed that everyone should take five to ten grams per day of VITAMIN C. Food sources for the vitamins C include citrus fruits, strawberries, tomatoes, broccoli, pepper, leafy greens, and potatoes

VITAMIN A

Vitamin A is a fat soluble vitamin which comes in 2 forms. Retinol which is found already pre-formed in animal foods. The other carotenoids is found in plant foods.The best known carotenoid is beta carotene which provides 2/3^rd of our diets. This is the most important nutrient for  protection against cancers of the oral cavity  and also,

Keeps skin and tissue linings healthy Maintain vision and eye structure Help resist infection Develop bones properly Form sperm Maintain a healthy fetus during pregnancy  

Beta- Carotene

Beta- Carotene is the star of the cartenoids, a family of over six hundred of pigments that give orange and yellow produce their color.

The lower your Beta- Carotene levels, the greater your risks for cancer. Beta- Carotene protects against many forms of cancers of the stomach, lungs, colon, and breast.

Food sources for Vitamin A (Beta- Carotene)  include sweet potatoes , carrots, winter squash, broccoli, red bell peppers, tomatoes, dark leafy greens, apricots, mangos, milk, spinach, luttuce and pink grapefruit. These foods are loaded with vitamins C bioflavonoid and other protective antioxidant nutrients.  

Vitamin D

Vitamins D has long been called the “ sunshine vitamins “ when your skin is hit with direct sunlight, it turns cholesterol into vitamin D.

When exposed to sun, high energy ultraviolet light penetrates the skin. The UV-B converts a precursor in the body into a form of vitamin D. The liver and kidneys act on this substance to turn it into the active form of vitamin D. To ensure this we need to expose our hands, face and arms to sun for 10-15 min., two or three times a week between 7am and 9am Vitamins D can be found in butter, fortified milk.

Vitamin E

Vitamins E is another potent antioxidant that combats the effects of free radicals.

This vitamin protects the heart, The immune system Protects against cataracts Fights against cancer and Alzheimer’s disease

Daily dose of Vitamins E have been shown to reduce free radical damage and improve the action of insulin in diabetics.

Vitamins E is important for exercisers. It decreases the damage done to tissues that can occur from all forms of aerobic activity, including running, aerobics. It is very important for the older persons who are active, for they have a reduced ability to neutralize the free radicals created during exercise. Weight lifters also need to protect their tissues with vitamin E.

  Unrefined vegetables oils, spinach, nuts, and seeds have some vitaminsE.  

Vitamin K

VITAMIN K is a fat soluble Vitamins needed for  blood clotting bone formation. The regulation of blood calcium levels, and cancer preventions. Leafy greens are the only significant food source of Vitamins K.