The Function of Vitamin B in Our Life

By Kevin McNabb 

The B vitamins are eight water-soluble vitamins that play important roles in cell metabolism. Historically, the B vitamins were once thought to be a single vitamin, referred to as vitamin B (much like how people refer to vitamin C or vitamin D). Later research showed that they are chemically distinct vitamins that often coexist in the same foods. Supplements containing all eight are generally referred to as a vitamin B complex.

List of B vitamins are as follows:

·       Vitamin B1 (thiamine)

·       Vitamin B2 (riboflavin)

·       Vitamin B3 (niacin, includes nicotinic acid and nicotinamide)

·       Vitamin B5 (pantothenic acid)

·       Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine)

·       Vitamin B7 (biotin), also known as vitamin H

·       Vitamin B9 (folic acid), also, vitamin M

·       Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements)

Each B vitamin has its own individual properties and its own unique biological role to play. As a group, these nutrients have so much in common that they are often thought of as a single entity.

Key Functions of Vitamin B

·       Vitamin B1 (thiamine) - helps the body convert carbohydrates into energy and helps in the metabolism of proteins and fats.

·       Vitamin B2 (riboflavin) - is required to complete several reactions in the energy cycle.

·       Vitamin B3 (niacin, includes nicotinic acid and nicotinamide) - helps the metabolism of carbohydrates.

·       Vitamin B5 (pantothenic acid) - promotes a large number of metabolic reactions essential for the growth and well-being of animals.

·       Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) - is a coenzyme for several enzyme systems involved in the metabolism of proteins, carbohydrates, and fats.

·       Vitamin B7 (biotin), also known as vitamin H - plays a role in metabolic processes that lead to the formation of fats and the utilization of carbon dioxide.

·       Vitamin B9 (folic acid), also, vitamin M - is necessary for the synthesis of nucleic acids and the formation of red blood cells.

·       Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) - is a complex crystalline compound that functions in all cells, but especially in those of the gastrointestinal tract, the nervous system, and the bone marrow. It is known to aid in the development of red blood cells in higher animals.

Food Sources of Vitamin B

·       Vitamin B1 (thiamine) - Thiamin is found in whole-grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries, and yeast.

·       Vitamin B2 (riboflavin) - Riboflavin is found in whole-grain products, milk, meat, eggs, cheese and peas.

·       Vitamin B3 (niacin, includes nicotinic acid and nicotinamide) - Niacin is found in protein-rich foods. The most common protein rich foods are: meats, fish, brewer's yeast, milk, eggs, legumes, potatoes and peanuts.

·       Vitamin B5 (pantothenic acid) - Pantothenic acid is found in meats, legumes and whole-grain cereals.

·       Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) - Pyridoxine can be found in many foods. Some of the foods that contain it are: liver, meat, brown rice, fish, butter, wheat germ, whole grain cereals, and soybeans.

·       Vitamin B7 (biotin), also known as vitamin H - Liver, egg yolk, green vegetables, and whole grains.

·       Vitamin B9 (folic acid), also, vitamin M - Folic acid is found in many foods, including yeast, liver, green vegetables, and whole grain cereals.

·       Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) - Vitamin B12 can be found in liver, meat, egg yolk, poultry and milk.

Recommended Daily Usage

·       Vitamin B1 (thiamine) - 0-6 months (0.3mg), 6-12 months (0.5mg), 1-18 years (1-1.5mg), 18+ years (1.5mg), Pregnant/Lactating (+0.5mg), Theraputic Range: 50mg to 1000mg+

·       Vitamin B2 (riboflavin) - 0-6 months (0.4mg), 6-12 months (0.6mg), 1-18 years (1-1.5mg), 18+ years (1.7mg), Pregnant/Lactating (+0.5mg), Theraputic Range: 50mg to 500mg+

·       Vitamin B3 (niacin, includes nicotinic acid and nicotinamide) - 0-6 months (6mg), 6-12 months (8mg), 1-18 years (10-15mg), 18+ years (15-20mg), Pregnant/Lactating (+4 mg), Theraputic Range: 100mg to 2000mg+

·       Vitamin B5 (pantothenic acid) - 0-6 months (2.5mg), 6-12 months (3mg), 1-18 years (4-7mg), 18+ years (10mg), Pregnant/Lactating (+3mg), Theraputic Range: 250mg to 20g+

·       Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) - 0-6 months (0.3mg), 6-12 months (0.6mg), 1-18 years (1-2mg), 18+ years (2.5mg), Pregnant/Lactating (+0.6mg), Theraputic Range: 50mg to 1000mg+

·       Vitamin B7 (biotin), also known as vitamin H - 0-6 months (35mcg), 6-12 months (50 mcg), 1-18 years (100-200mcg), 18+ years (300mcg), Pregnant/Lactating (+50mcg), Theraputic Range: 50mcg to 15mg+

·       Vitamin B9 (folic acid), also, vitamin M - 0-6 months (30mcg), 6-12 months (50mcg), 1-18 years (100-400mcg), 18+ years (400mcg), Pregnant/Lactating (+1mg), Theraputic Range: 400mcg to 20mg+

·       Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) - 0-6 months (0.5mcg), 6-12 months (1.5mcg), 1-18 years (2-4mcg), 18+ years (4-6mcg), Pregnant/Lactating (+1mcg), Theraputic Range: 50mcg to 10mg+

Nutritional Safety
 
Each of the B vitamins has different safety and usage factors:

·       Vitamin B1 - Easily destroyed by alcohol consumption, caffeine, stress, and smoking. Pregnant women may benefit from slightly higher levels of B1. Large doses (5,000 to 10,000 mg) can cause headaches, irritability, rapid pulse, and weakness.

·       Vitamin B2 - Absorption or availability is decreased by the use of oral contraceptives, as well as by regular exercise and alcohol consumption. Vegetarians and the elderly may benefit from slightly higher levels of B2. A deficiency of riboflavin can cause skin disorders, anemia, light-sensitive eyes, and inflammation of the soft tissue lining around the mouth and nose.

·       Vitamin B3 - Nicotinic acid (niacin) - People who exercise regularly, take oral contraceptives, or have a lot of stress in their lives may need slightly higher levels. A deficiency of niacin causes the disease, pellagra. More than 100mg of vitamin B3 can cause flushing, tingling, itching, headaches, nausea, diarrhea and ulcers.

·       Vitamin B5 (Pantothenic acid) - Elderly people and those who take oral contraceptives, as well as those who smoke, or consume alcohol or caffeine may need slightly higher levels. Symptoms of deficiency may include depression and poor appetite. An individual suffering from biotin deficiency may seem lethargic, weak or easily fatigued. Hair loss may result from biotin insufficiency. Additionally in some cases of severe biotin deficiency, eczema occurs. The eczema can appear anywhere on the body but primarily targets the face. Occasionally deficiency will result in a slight swelling or inflammation of the tongue as well.

·       Vitamin B6 - Pregnant or breastfeeding/lactating women, those who use contraceptives or hormone replacement therapy, and those who use antibiotics regularly may need slightly higher levels. B6 supplementation is also suggested for those who consume alcohol, smoke, and consume protein above recommended levels. Deficiency of pyridoxine is rare. However, pyridoxine deficiency often occurs in alcoholics. Deficiency causes skin disorders, disruption of the nervous system, confusion, poor coordination and insomnia. Pyridoxine is also called pyridoxal phosphate and pyridoxamine. More than 500mg can cause irreversible nerve damage. The nerve damage can cause impaired walking, numbness, tingling and poor sense of touch.

·       Vitamin B7 (Biotin) - Pregnant women and those who use antibiotics on a long-term basis may need increased levels.

·       Vitamin B9 (Folic acid) - Elderly people and pregnant women may need higher levels, as well as people who consume alcohol or have risk factors associated with heart disease. Deficiency of folic acid causes anemia, poor growth, and irritation of the mouth. Deficiency of folic acid is common in alcoholics, the elderly, and people who are malnourished. Folic Acid is also called folacin and pteroylglutamic acid.

·       Vitamin B12 - Strict vegetarians and vegans, along with pregnant and/or lactating women, and those who consume alcohol or smoke may need increased levels. Deficiency of vitamin B12 causes mouth irritation, brain damage, and a disease called pernicious anemia.

My next article entitled The Function of Vitamin C in our Life will examine the role of Vitamin C in good nutrition.

See you on the Beaches of the World.

Kevin McNabb is the Founder & Chairman of Kevin McNabb International, a company dedicated for producing high quality personal development resources for the direct selling industry (includes MLM, network marketing and Party Plan). For more information please visit:http://KevinMcNabb.com/blog

He is also the author and creator of "The Responsible Direct Seller Series."

Kevin is a freelance writer, blogger and guest blogger and has been a professional network marketer since 1985.

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Top Health Benefits of Pomegranate

By Jeff K Andrews

One of the oldest cultivated fruits, pomegranates first grew in ancient Persia and the health benefits of the pomegranate were recognized even then. The Romans gave it its name - "pomegranate" literally means "seed apple" in Latin - and planted the sturdy seedlings throughout their empire. Spain so loved pomegranates that they named the city of Granada after them, according to some historians. The fruit also made its way eastward to India, where its juice was considered a health elixir that cured any number of ills. As modern researchers discover more about the importance of antioxidants to good health, it's beginning to look as though the Ayurvedic specialists of centuries ago were right about pomegranates.

The round red fruit has a symbolic history as rich as its geographic history. Its profusion of seeds linked pomegranate fruit with fertility, while the long-lived trees became associated with rebirth and renewal. Garnets, the rich red gemstone prized throughout the ancient world, took their name from their resemblance to pomegranate seeds. Pomegranates have been the subject of poetry and allegorical tales from Greek mythology to the book of Exodus. Paintings and frescoes depict legendary heroes, gods and goddesses dining on pomegranates.

Nutritional Information

However poetic they may be, there is also practical value due to the health benefits of pomegranate. Nutritionally speaking, pomegranates compare favorably to many more familiar fruits. They contain no fat, low sugar and only 80 calories per 100-gram serving, yet they offer 5 grams of fiber and 15 percent of the recommended daily allowance of vitamin C.

Pomegranate juice is almost as popular as whole fruits. Because it's more concentrated, pomegranate juice is slightly higher in calories than whole seeds at 120 calories per 8-ounce serving. Like whole pomegranates, pomegranate juice is rich in antioxidants. This nutrition information applies to pomegranate juice, not to the sweetened mixture of juice and simple syrup called grenadine.

Going beyond the label reveals the full extent of the health benefits of pomegranate.

Pomegranates and Antioxidants

Pomegranates' deep red color delivers more than just plate appeal; that garnet hue signifies the fruit's rich supply of antioxidant phytochemicals. Antioxidants counteract cellular damage due to free radicals. While researchers are still studying the effects of antioxidants within the human body and haven't yet concluded that these compounds work the same in people as they do in a test tube, the National Cancer Society asserts that within the testing they've done so far, "antioxidants help prevent the free radical damage that is associated with cancer." It's impossible to talk of curing disease with antioxidants, but it's clear that foods with antioxidants appear to be sensible preventive medicine.

Plenty of foods have antioxidants, but only pomegranates have a related set of compounds called punicalagins. That tongue-twister of a name has its roots in the scientific name for pomegranates, Punica granatum. Punicalagins have the same capacity to neutralize free radicals as other antioxidants, but preliminary studies suggest that these substances also actively seek out free radicals and may have an effect in reducing the chance of prostate cancer, lung cancer and breast cancer.

Pomegranate juice has an antioxidizing capacity of 2,860 units per 100 grams. That compares favorably to prune juice, goji berries and melon juice. If research bears out the distinction between punicalagins and other antioxidants, then consuming both could have an even bigger buffering effect on free radicals.

Vitamins, Minerals and Micronutrients in Pomegranates

Like many fruits, pomegranate supplies a healthy dose of vitamin C. Unlike others, it also contains vitamins B5, B9 and K. Potassium and zinc top the list of vital minerals that pomegranates and pomegranate juice contain.

Better known by its full name, pantothenic acid, vitamin B5 is essential to healthy skin and nerve function. The name might be more familiar as a hair-care ingredient, but pantothenic acid is also an important dietary requirement. Research into the importance of pantothenic acid is ongoing, but this micronutrient may help prevent muscle cramping, insulin resistance and adrenal insufficiency.

Vitamin B9, also known as folate or folic acid, took on greater significance in the world of nutritional science when researchers found that folic acid deficiency contributed to neural tube defects in babies. Adults also need this vitamin to repair DNA and create healthy blood cells. A single serving of pomegranate seeds contains 10 percent of an adult's recommended allowance of the vitamin.

People who don't get enough vitamin K may bruise easily and run a greater risk of developing osteoporosis. Usually found in dark green leafy vegetables, vitamin K becomes more palatable when it's packaged in sweet pomegranate seeds. Pomegranate juice and whole pomegranate seeds contain about 10 percent of an adult's recommended daily allowance of vitamin K.

Allergies and Contraindications

While pomegranate allergies are rare, anyone who notices itching or burning of the skin after handling pomegranates should avoid these fruits. The mild acidity of pomegranate juice could exacerbate GERD or heartburn symptoms; if heartburn is a common occurrence, try cutting down on acidic foods including pomegranates shortly before bedtime.

The seeds in pomegranates may cause irritation for people with diverticulitis. Like tomato, strawberry and raspberry seeds, pips in pomegranate seeds can get into the diverticuli of the bowel and cause pain. For other people, the relatively large seeds of the fruit cause no trouble at all.

People on certain blood thinners must be careful of their vitamin K intake. Because the vitamin prohibits clotting, too much of it combined with medications could cause an interaction between the two. Account for the vitamin K in pomegranate seeds and juice to ensure that the food doesn't interact with medications and the pomegranate health benefits can be enjoyed safely.

Selecting, Cooking and Eating Pomegranates

Pick a pomegranate that has a bright red color and feels heavy for its size to get the best-tasting fruit. Pomegranates are in season throughout the fall, so buying them in season ensures a better product.

Most fruits consist of sweet flesh wrapped around inedible seeds. Pomegranates reverse that familiar formula; they're full of translucent juicy seeds surrounded by a fibrous white pith. Separate the delicious seeds from the pith with a sharp rap from the back of a spoon against the back of a pomegranate half. The seeds should shower down from the pith and into the bowl with a few taps from the spoon.

Pomegranate seeds closely resemble the garnets to which they lent their name. Their vivid color and translucency make them a beautiful garnish to ice cream dishes and desserts. Try them in salads, too, where their bursts of tangy juice add a new dimension of taste and texture. Use pomegranate juice anywhere that other fruit juices would go: in glazes and sauces, with mixed fruit drinks and as a frozen treat.

Summary

However you decide to use them, whether you learn how to juice pomegranate or use it in salads or desserts, it is easy to start exploring the health benefits of pomegranate fruit.

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