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.

For more information on this article please visit:

[http://kevinmcnabb.com/blog/articles-by-kevin-mcnabb/the-function-of-vitamin-b-in-our-life/]

Article Source: http://EzineArticles.com/expert/Kevin_McNabb/72973

 http://ezinearticles.com/?The-Function-of-Vitamin-B-in-Our-Life&id=1641822

The Top 3 Energy Boosting Foods to Keep You Skiing For Longer

By Charann Miller

Foods Rich in Complex Carbohydrates

Carbohydrates are one of the most important nutrients that a skier should concentrate on. There are two types of carbohydrates; simple and complex. Simple carbohydrates are found in sugary foods like jam, honey, sweets and soft drinks. These are not the healthy variety of carbs as they cause extreme swings in the levels of insulin released, and have the same effect on your energy. Energy and insulin levels will spike quickly then fall just as fast. You can still use simple carbs for a quick burst of energy, just don't rely on them.

The major part of your carbohydrate intake should consist of complex carbohydrates which are found in abundance in the starch of plants. Include a lot of whole wheat bread, pasta, potatoes, oats, vegetables, nuts and fruits into your diet. These are "fuel efficient" carbohydrates and create and even keel where insulin and energy is concerned, also keeping you feeling full longer. You could always carry a stock of dried fruits and nuts, or trail mix with you, for a quick snack of both carbohydrate types.

Proteins and Fats

Foods rich in proteins another good choice of energy-boosting foods to consume before you embarks on your skiing expedition. Protein rich meals will build your endurance levels during intense activities and provide you with long lasting energy. Fish, lean meats like turkey and chicken, egg whites, legumes, beans and soy are an excellent source of lean protein and should be included in meals before skiing and during rest breaks in between.

Fat is a critical reserve of fuel in the body. It becomes unhealthy only when consumed in excess. Make sure consume some healthy fats with your meals beforehand. These consist of monounsaturated and polyunsatured fats found in olive, canola and peanut oils as well as nuts, flax seed and fish.

Fluids and Iron

Skiing exposes you to harsh elements like wind and cold weather. You may not realize the amount of fluid your body loses due to sweating. If you fail to consciously drink a lot of water it could lead to dehydration which in turn causes nausea, dizziness, muscle cramps and the onset of altitude sickness. So be sure to hydrate throughout the day as you would in warmer weather.

Cramping and muscle injuries are common in skiers and therefore foods rich in iron should form a part of your diet. Iron helps prevent the onset of muscle cramps and assists in building up stronger muscles so that they are not so prone to stress related injuries.

The right nutritional diet and energy boosting foods will keep you skiing longer and help prevent injuries and sickness. The healthier you eat, the better you will feel and overall physical condition will continue to improve.

To get into the best possible ski shape of your life and ski all day long without the dreaded aching, burning jello-leg, then grab your free report and start chiseling that body for ski season.

[http://www.skifitnesstraining.com/skifit_report.html]

http://ezinearticles.com/?The-Top-3-Energy-Boosting-Foods-to-Keep-You-Skiing-For-Longer&id=4773952

Snacking: Dried Fruits and Nuts.   

by Chelizruby Cube

My Sweets,
I want to share another little secret of mine, well, its not really a secret but i like to think that it is. Lol! Its all about snacking. In the coming weeks, i will be highlighting different ways that i personally do my snacking. Ways that I satisfy my sweet cravings without gaining extra weight. One quick and easy way that i snack is by popping nuts and dried fruits. The idea here is:

This is 50g of dried fruits and nuts. About 200 calories or less.

Watch your portions. Not more than a hand full at each snacking.
Don't eat nuts that are too salty.
Watch out for dried fruits that are coated with sugar. That's a no-no.
Nuts especially are a bit high in calories, depending on the type of nut.
Peanuts (ground nuts) contain 5 calories per nut.
Cashew nuts: 9 calories per nut. Imagine eating 100 nuts at once... Yikees!
Almonds: 7 calories per nut.

A hand full of nuts, same as 50g worth.

I love wearing fitted clothes, so anything to keep my tummy flat is welcome. Nuts and dried fruits are a great way to snack when on the go, (in your office drawer) and great to always have around in case of emergency. hahahaha! Its a great way of getting loads of nutrients. Good fats from nuts and vitamin C from fruits.
Dried fruits mostly come in: Apricot, Peaches, Banana, Cherries, Berries, mango etc
Nuts: Cashew, Peanuts, Almonds, Wall nuts, Pecans, etc
Seeds: Sunflower, Sesame etc
You can get most of these items mixed in a pack (trail mix) which is what i like to do when i have the money, because it comes in different varieties and can be a bit pricey. Trail mix is pack of ready to eat fruits, nuts and seeds. When i first started my weigh loss journey, i ate 'trail mix' a lot, it worked for me though but, then i discovered that there was a cheaper option.
I buy different nuts like cashew, peanuts and almonds. (Mostly)
I buy raisins and dried cherries.
I make a few small bags of mixed nuts and fruits, then store in the fridge.
Each bag must not be more than 40-50 grams which should come to about 200- 230 calories. so that i still stay within range for my daily needs. (pls get a kitchen scale if you don't already have one)
See below for what 50g looks like:

50grams of nuts. (cashew and peanuts)

Always stay within range so that weigh loss can be maximized. I always recommend that each snack must not exceed 200 calories. It leaves you with space to eat well. Please don't be tempted to eat more than the recommended portion. Eat slowly, nut after nut, then drink loads of water afterwards. I doubt if anyone wants to get a day's worth of calories from nuts alone. One cool fact about nuts is that they have a way of keeping you feeling very full for a long time. So take advantage. God bless.
Cheliz.

http://goarticles.com/article/Snacking-Dried-Fruits-and-Nuts/8928619/