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    Understanding vitamins such as b complex

     

    Vitamins are a huge part of our society. Although many vitamins help the body reach and maintain optimal health, one of the most beneficial vitamins is B complexprised of a group of vitamins to include vitamin B1 or Thiamine, B2, which is the same as Riboflavin, B3 or Niacin, B5 or Panthothenic Acid, B6, which is Pyridoxine, B7 or Biotin, B12 or Cobalamin, and folic acid, PABA, Inositol, and Choline. Due to the rich nutrients that come from vitamin B complex, every cell of the body, especially the nerve cells receive benefit. Unfortunately, a deficiency in B vitamins can cause muscle weakness and edema. Although a number of people live with a vitamin deficiency, the worst are folic acids, which are needed to help improve mood while fighting neural tube defects in unborn children, which is why vitamin B complex is so important for pregnant women. In addition, deficiency in vitamins B6 or B12 results in depressed mood and fatigue. Keep in mind that with B vitamins, they are not stored well in the body. Then, if you consume caffeine or alcohol, these vitamins tend to become depleted quickly. However, there are other important benefits found in B vitamins such as healthy skin, strong, shiny hair, stronger muscle and bones, and healthy mucosal membranes, especially those found around the mouth. Vitamin B complex also improves intestinal health and bowel function, boosts mood, decreases irritability, helps with insomnia, promotes better sleep, improves liver and brain cell function, and can reduces PMS symptoms. Although vitamin B complex is found in foods we eat, most are lost during the cooking process. Therefore, if you want to get those most out of your vitamins, we recommend you take a supplement of 50 mg in B1, B2, B3, B5, B6, B7, B12, Choline, PABA, and Inositol. In addition, adding 400 mcg of folic acid would be highly beneficial to your overall health and wellness. Remember, your body needs the right type of vitamins so you can function optimally, as well as live a long life. By eating a well balanced diet rich in vitamins and supplements, you will feel better. Some of the foods you can add to your diet for the B vitamins include leafy green vegetables, fish and seafood, whole grains, poultry and other meats, dairy products, eggs, citrus, specifically oranges, and beans and peas. Since B vitamins make red blood cells that carry oxygen throughout your body, these are crucial.

         
    Use iron and b vitamins to improve your brain activity

     

    Iron and Dementia In the US iron deficiency has been found to be a major problem in people of all ages. Everyone knows the lack of iron causes anemia. Iron is the center of our red blood cells, which allow oxygen to be carried throughout your body and into your brain. Your brain uses over 20% of the oxygen available in the blood. Lack of oxygen has a major impact on your brain's health and in the formation of dementia. When a person is deficient in iron, they may have difficulty in keeping a conversation or in keeping a good attention span. The actual ability to absorb iron into your body is dependent on the amount of acid you have in your stomach. If you have acid reflux or heartburn and are using drugs or antacids to get relief, you are affecting your ability to absorb iron. To absorb iron, the pH in your stomach has to be normal, 1 - 2 pH. Under these conditions, iron in your stomach chemically reacts with other chemicals and is prepared for absorption in the small intestine. When you take drugs to reduce the acid in your stomach, the iron does not chemically react and change for proper absorption in the intestine. The result is iron deficiency. Here are some of the best foods that have iron. Fired liver, fried kidney, fired chicken liver, wheat bran, ovaltine, coco powder, spinach, parsley, radishes, peas, leeks, carob bar, sesame seeds, pistachio nuts, dried coconut, cashew nuts, muesli, cornflakes, oatmeal, brown rice, total cereal, baked potato Use 25 to 50 mg of iron supplement daily. If you take iron supplements check with your doctor to see if you really need them. Take excessive iron can result in poisoning. Keep iron supplements away from children B-Vitamin The B-vitamin folic acid and B12 have also been a major problem in the US. B12 has been consistently found deficient in people with Alzheimer's. Folic acid and B12 have been found to improve mental health in people who were in metal institutions. Folic acid and B12 work to produce neurotransmitters and replace nerve cells. The lack of neurotransmitters is responsible for loss of a good memory. To make sure B vitamins work for you in keeping your mental capacities in tack start making sure you are getting them in your diet or taking them as a supplement. If supplementing, use the B50 or B100 complex. It appears that after a certain age B12 will not help in alleviating mental changes or problems. Here are some the best foods that have B vitamins. * fish and seafood * whole grains breads, cereals, oats, and barley * chicken, beef, eggs * most leafy green vegetables, avocados * cheese, milk and yogurt * beans and peas * oranges, lemons, grapefruits * various nuts It is always best to get your minerals and vitamins in food. In food, minerals and vitamins are combined with other chemicals that allow your body to absorb them better than supplements.

         
    Using bodybuilding supplements to build muscle mass

     

    OK, first let's get something straight here... If you think that buying a shake or taking a few pills will all of a sudden make you huge, then you are mistaken. No supplement will help you if you are not training and dieting correctly -- they will just give you very expensive urine. All aspects of your program have to be in order for you to get the maximum benefit from sports nutrition supplements. From my experience, supplements enhance your program by: 1. Adding an element of convenience: Using food supplements like Meal Replacement Powders and whey protein help to eliminate the common problem of 'not enough time', by providing you with an quick efficient way to get your required nutrients each day. 2. Increasing strength and decreasing recovery time: Using vitamin and amino acid supplements help to minimize the negative side effects of weight training and speed your recovery. The Benefit of Convenience There are many 'old school' trainers and bodybuilders who profess the uselessness of supplements. They are constantly preaching that they don't work, and that you don't need them. Well, to tell you the truth they are correct, somewhat. Remember that not too long ago there were no supplements. Bodybuilders built huge physiques without meal replacement powders, creatine or prohormones. There was no such thing as exercise 'machines'. They used multi-jointed, compound free weight exercises that not only increased their muscular size, but also make them incredibly strong. So, if you look at that way it can be done and you don't need any supplements. However, the decision whether or not to use supplements should involve the consideration of other factors that may come into play when speaking of dieting today. The first of which is time. Many people today just do not have the time to live, eat and breathe food. Very few people like to cook, and even fewer cook on a regular basis. When was the last time that you actually had six meals that you actually cooked yourself? Many of those who are against dietary supplements continue to preach that you should get all the nutrients that you need from your diet. 'Eat a balanced diet and you will get all the nutrition you need'. Well, 100 years ago that may have been true, but today this type of advice is questionable. The fact is, most people's idea of a good meal is restaurant or (even worse) fast food. To ask someone to eat specific amounts of protein, fat and carbs seems like an impossible request considering that most people can't even get their minimum requirements of good fat or fiber. Experts will continue to spout 'eat a balanced diet,' while Americans feast on nutritionless fast food and sugar. Not only do our bodies have to deal with the ever-increasing external stresses of everyday life, they also have to combat nutrient-depleting, tissue damaging exercise. If I did not have the option to supplement my diet with whey protein, I probably would not have gained as much weight as I have. Now, I'm not saying that the whey protein is why I gained weight, but it did help me a great deal. I am usually very busy and I just don't have the time, nor the desire to eat six, planned whole food meals per day. Supplements like meal replacement powders and whey protein fill in this gap for me. I typically have three real food meals and three protein supplement meals -- that makes up my required six meals each day. When I'm away from home, or not able to get an adequate meal, my MRP is always right there when I need it. It gives me a quantifiable amount of protein so that I can keep track of my nutrient intake. In my opinion, this is much better than just grabbing something and then trying to guess at how much protein, fat or carbs you just ate. Getting in all of your required meals and nutrient amounts is crucial to your success. My mass diet requires a very high daily protein intake -- Over 300g per day. Just to give you example of how much that is, here are some examples of what 300g of protein is equal to: Tuna -- 50 oz of canned tuna (the average can is 6-8oz.), which is 1,750 calories and 25g of fat Chicken -- 38 oz of chx breast (equals about seven 6oz breasts), which is 1,313 calories and 38g of saturated fat Beef -- 43 oz of lean ground beef (about 2.7 pounds of meat), which is 3,214 calories and 215g of saturated fat Eggs -- 50 large whole eggs, equals 3,750 calories and 250g of saturated fat Egg whites -- 100 egg whites, equals 1,600 calories and almost no fat Pure whey protein -- 15 scoops of EAS Precision Protein, equals 1,500 calories 7.5g of saturated fat It is very possible to get this amount from eating whole foods only -- But it will take work. Also, as you can see from the above numbers, getting all of your protein from regular food will also bring a lot of unnecessary elements like extra saturated fat. Yes, our goal to gain mass is to eat a lot of calories (including fat), but your main fat intake should consist of unsaturated fats that are liquid at room temperature like olive oil, flaxseed oil, sunflower oil and safflower oil. Whey protein supplements will help to give you the extra protein without the fat. Increased Strength and Decreased Recovery In addition to a whey protein supplement, I recommend that everyone should be taking a multi-vitamin, plenty of vitamin C, and glutamine. Creatine can also be added if you are over 18. Multi-Vitamin Weight training increases the body's need for many minerals like magnesium and selenium. The multi-vitamin ensures that I am not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue. I always take a multi-vitamin without iron, because grown men do not need additional iron. We get enough from our food. Men and postmenopausal women should never take iron supplements unless they have iron-deficiency anemia, which is only diagnosed by blood tests. The body has no way to eliminate excess iron except through blood loss. Women who menstruate are protected from iron overload, obviously. Iron is also an oxidizing agent that can cause damage to the heart and arteries, and is a major risk factor in arteriosclerosis. Vitamin C Vitamin C essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue which helps decrease the amount of time you are sore. I train very heavy and extremely hard. When I train my legs, I am usually sore for about 5-6 days afterwards. If I do not supplement my diet with vitamin C, I would normally be sore for almost 10 days! So, it really helps me to recover and get back to training. I typically take around 3,000mg in divided doses. That would equal quite a few oranges! Glutamine Glutamine is an amino acid that is produced by our bodies, but most of the time our bodies demand so much, that it can't create enough. I supplement my diet with glutamine to increase my levels of glutathione. Glutathione is a powerful antioxidant, which helps to combat the stresses of exercise trauma, and prevent muscle protein breakdown. I especially believe that it helps prevent my body from breaking down my new muscle while I am asleep, so I never go to bed without taking it. I take about 15g per day (in divided doses), which would be impossible to get naturally. Creatine Monohydrate Creatine's purpose is to supply our muscle with energy. It is also found in red meat, but you would have to eat an enormous amount of meat to get the same benefits as taking pure creatine powder. Everyone knows about creatine so I will not go into it here, but I do want to say that the major benefit from taking creatine is that it will increase your strength. This will enable you to lift heavier weights, which will stimulate more muscle growth. Many people make a big fuss over the muscle volumizing effects of creatine, because if you stop taking it, you lose that extra fluid that creatine brings into your cells. So what! You certainly DO NOT lose the extra muscle creatine helped you to gain. I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide. I simply don't have the time or desire to do it any other way. This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program. Don't get caught up in product hype. Supplements will help, but they will NOT do the work for you.

         
    Vitamin a the eyes need it

     

    You may have heard from your grandma that eating carrots can improve you vision. That may not be exactly true, but carrots do contain something called provitamin A carotenoids. These are pigments in some plants that can be converted by the body into vitamin A, and vitamin A is important to your vision. Vitamin A is also helpful to bone growth and your immune system. As with other vitamins, there are different forms of vitamin A. One of the forms that is most usable to the body is called retinol, and it can be found in liver, eggs, and milk. One of the most common provitamin A carotenoids that the body converts easily to retinol is beta carotene, and it is found in carrots, sweet potatoes, spinach, and cantaloupe. Vitamin A is also one of the vitamins often used to fortify breakfast cereals. Vitamin A is fat soluble, which means that the body stores it, mostly in the liver. That also means that it is possible to build up toxic levels of it in the body. This rarely happens from food sources because as the body builds up supplies of vitamin A, it will slow down the processing of beta carotene conversion to vitamin A. When people do get vitamin A toxicity, it is usually from taking too much in supplemental, or pill, form. Toxic levels of vitamin A can cause liver problems, central nervous system problems, deterioration of bone density, and birth defects. True deficiency of vitamin A is rare in the US, but common in countries where malnourishment is widespread. As mentioned earlier, vitamin A is important to the immune system and vision. This is because the body uses vitamin A to make various internal tissues, such as those lining the eye, lungs, and intestinal tract. When these linings are weakened by vitamin A deficiency, it is easier for harmful bacteria to penetrate them and thus, people with vitamin A deficiency are more prone to infections, illness, blindness, and respiratory problems. Aside from the malnourished, other people who may be prone to vitamin A deficiency include those who consume large amounts of alcohol and those with certain metabolic disorders that affect how fat and other nutrients are absorbed by the body. Some recent and ongoing studies involving vitamin A and beta carotene include investigations as to whether high amounts of vitamin A contribute to osteoporosis, and whether beta carotene can lower the risk of some forms of cancer.

         
    Vitamin absorption into the body

     

    Vitamin absorption is something that anyone taking supplements should pay special attention to. Not only will it affect the usefulness of the vitamins being consumed, it will also result in either no benefits or many benefits. As we have heard many times now, liquid vitamins claim there products are the best because people who take tablet form just excrete them. This is good marketing, and comes down to a little bit of hype; however, it is partly true. Let’s delve a little deeper in to some facts. Many tablet vitamins are very cheap, mass produced and sold in supermarkets across the world. You’ve probably seen them time and time again. When you go shopping to your local store you will likely come across them in multivitamins etc. They are also made with the cheapest excipients – This is what puts the ingredients together, resulting in tablet form. Because of this, the nutrients are mostly released in the stomach and destroyed by stomach acids. In the case of these types of supplements, a large percentage will simply be wasted when you go to the toilet. On the other hand however, some quality companies dedicated to optimising health use highly sophisticated supplements. Sometimes known as nutraceuticals. These companies will use very expensive all natural potent ingredients and exciients. Some of these supplements have highly sophisticated delivery systems. This allows the nutrients to enter the blood stream for the most effective consumption. The best delivery system for vitamin absorption and the other nutrients in the tablet is called enteric coating. What makes this so effective? Many powerful nutrients cannot be taken as supplements without being destroyed by the stomach acids; enteric coating protects the tablet and therefore the nutrients from being destroyed by stomach acids. So it’s not just about vitamin absorption, it’s about all the nutrients you may take in a supplement. Especially the more sophisticated ones that have nutrients much more powerful and expensive than just vitamins. Vitamins tend to be weak antioxidants. Liquid vitamins cannot be delivered in this way. To learn more about the supplement we personally use with excellent results, be sure to check out our site at the end of the article. We offer our best information to subscribers of our newsletter, along with a free nutrition book worth $27 and special subscriber offers and bonuses! Free spots are limited due to such a positive response. You can grab a free copy of our recommended nutrition book at the end of this article. You need to read this book; you will probably get through the book in one sitting. So set some quiet reading time and grab your free copy while you can. Free spots are limited and we may be adding a small price tag to the book due to customer feedback

         
    Vitamin b12 deficiency pernicious anemia

     

    You may have heard of people who have to get vitamin B12 shots because of a condition called pernicious anemia. What is this, how is it different from other anemia, and what are the symptoms? Pernicious anemia is a deficiency of the B12 vitamin. Vitamins do not provide nutrition to the body on their own, rather they work with food or other elements in the body such as bacterias and enzymes to help the body work properly. Their absorption is also affected by other substances in the body, some that are already there, and some that people may ingest. In order to absorb vitamin B12, the body uses a substance called intrinsic factor, which is produced by the stomach. Some people’s bodies either do not produce intrinsic factor at all, or they do not produce enough to effectively process vitamin B12 taken through food sources (like milk) or oral supplements. Older people may suffer from pernicious anemia even if they did not have it earlier in life, because as we age, our bodies produce less intrinsic factor. Also, more women than men suffer from it. People with pernicious anemia have to receive B12 by injection, because this form does not require combination with intrinsic factor to be absorbed by the body. People can also suffer from B12 deficiency unrelated to intrinsic factor problems, and this is called macrocytic anemia. It can be caused by poor diet, alcoholism, or metabolic disorders. Symptoms of pernicious anemia include fatigue, diarrhea, rapid heart rate, and shortness of breath. While these symptoms fit a large range of maladies, people with pernicious anemia may also exhibit the Babinski reflex. When you stroke the bottom of the foot, the big toe flexes up and the other toes fan out. It is a reflex present in newborns and usually disappears by the age of 2, as the nervous system matures. When the reflex exists in older people, it can be a sign of nerve damage. It can be inherited, and is rarely diagnosed until age 30. All anemia is characterized by lower than normal numbers of red blood cells. There are several different types of anemia with different causesmon anemias you may be familiar with are anemia caused by iron deficiency, and sickle cell anemia, where red blood cells are sickle, or crescent moon shaped and can stick together, causing fatigue and other symptoms. In pernicious anemia, patients have a low red blood cell count, but the red blood cells they do have are abnormally large, and their white blood cells have abnormally large nuclei. Further tests for antibodies against intrinsic factor can be performed to make a diagnosis of pernicious anemia.

         
    Vitamin b12 the cobalt of the b vitamins

     

    Vitamin B12 is probably the best known among the B complex vitamins because many people take B12 injections as a treatment for severe pernicious anemia. People who exhibit signs of weakness may be diagnosed with a B12 deficiency and a simple regimen of introducing Vitamin B12 in some other form may greatly help reduce the symptoms. If a true deficiency exists, the person may also have constipation and no appetite, often resulting in weight loss. In more extreme cases, tingling and confusion may be a manifestation of low B12 levels. Vitamin B12 deficiencies tend to be more common in older adults. The chronic weakness and tendency to sleep more hours than normal, though sometimes considered a normal sign of aging, may actually be attributed to a lack of sufficient B12 being absorbed and utilized by the body. One important point to remember about B12 is that you may be getting enough of this important vitamin in your daily diet, but your body may not absorb it properly. The release of Vitamin B12 is part of the function of stomach acids. Health issues that include gastric problems may mean the B12 is not being released as it should be. The result of this situation is that you still have a B12 deficiency, even though you’re eating all the right foods. There are a few foods that are simply rich in Vitamin B12, though those foods are likely not on the daily menu of most people. Mollusks, for example, provide more than 1,000 percent the daily recommended intake of this vitamin. Though many people don’t like liver, a single slice of beef liver will give you more than 700 percent of your body’s daily need for B12. Salmon, trout and tuna are also good sources of B12. This is one of the most important vitamins for infants, and babies with a B12 deficiency may simply fail to develop normally. There is some question about the amount of B12 an infant needs on a daily basis. If you are concerned, talk to you pediatrician. Many of the foods high in B12 content are meats, therefore are avoided by vegetarians. If you are a vegetarian (and especially if you are pregnant or nursing a baby), you should talk to your doctor about adding a B12 supplement to your daily routine. Since babies in the womb and nursing infants get only those vitamins their mothers have to offer, B12 could be an issue for babies if the mom is a strict vegetarian.

         
    Vitamin b 1

     

    Did you know that vitamin B-1 has two other widely used names? Thiamine is a name used in the US and Aneurin is the popular name in Europe. Thiamin (without the e) is also used to refer to B-1. Vitamin B-1 is important to your body's health. You probably have heard of beriberi before. It can have pretty severe effects on your nervous system, heart, brain, cellular health and energy levels to name a few problem areas affected by a deficiency of B-1. Interestingly enough, a person with beriberi that has reached the point of barely being able to move, will often respond to a B-1 injection in just a few hours to the point that they will be able to get up and walk again. Beriberi is truly a deficiency disease. Thiamine is important to the energy production system of every cell in your body. ATP or Adenosine Triphosphate is the energy currency that powers your body. There are a few pathways that your cell uses to make ATP, the major one being Kreb's cycle. Without sufficient quantities of B-1, your body is restricted in being able to produce the all necessary ATP. Fortunately, especially in North America, you can get Thiamine from your diet. You can get B-1 from many foods. A few are pork, peanuts, whole grains and beans (legumes). There are other foods, this is just a short list for you convenience. White rice has the hull stripped from it which causes the rice to become devoid of B-1. This leads to high incidence of beriberi in some Asian countries as rice is relied upon heavily upon as a staple food. Some seafood may actually inhibit the absorption of B-1 in the digestive tract. Heat and radiation will destroy thiamine and alcohol will interfere with it's uptake from the digestive track. Vitamin B-1 is a water soluble vitamin which means that an extra supply is not stored in your body tissues. A fat soluble vitamin, which B-1 is not, would be stored in body tissues. Vitamin B-1 must be continually obtained from your diet. Some symptoms in the early stages of thiamine deficiency include irritability, fatigue, apathy, abdominal pain, drowsiness and poor concentration. Later stages of thiamine deficiency are much more severe and can manifest in a number of ways. A few manifestations are tachycardia (fast heart beat), vomiting, heart failure, weakness, itching, blue skin color, numbness and memory loss. Alcoholics, dialysis patients, HIV patients, Congestive Heart Failure (CHF) patients often suffer from thiamine deficiency. If you would like a more exhausting list of symptoms, risk groups and other information associated with B-1 deficiency, try emedicine. Vitamin B-1 is available at your local health food store and drug stores without a prescription. A B-1 deficiency usually is accompanied by a deficiency of other B vitamins. Therefore, B-1 is usually taken within a B-complex and not usually taken alone. Supplementation for pregnant mothers should be done under the advisement of a physician. This article is for information purposes only and is not intended to treat, diagnose or prescribe a solution to any health condition. If you have or think you have a health condition, consult your physician immediately.

         
    Vitamin b 2

     

    Riboflavin is a common name for vitamin B-2 and was once known as Vitamin G. You will see Vitamin B-2 described as Riboflavin on the back of vitamin bottles and in other food packaging. An interesting and curious fact about Riboflavin is that it is naturally produced by the bacteria in your gut. Although it may not be produced in sufficient quantities to prevent deficiencies. Intestinal production, however, can reduce the symptoms of a deficient state. Some experts claim that B-2 deficiency is the most prominent nutrient deficiency in North America. Those who eat a diet largely constructed of refined and fast foods may be at risk. And of course, alcoholics are at higher risk of B vitamin deficiencies. Low-income individuals may also tend to be at higher risk due to diet. Problems with blood proteins may lead to deficiency. And states that block or reduce the uptake of riboflavin into the cell can also be responsible for a deficient state. Therefore, just having an adequate supply of Riboflavin in your food does not necessarily preclude deficiency. Brewer's yeast and organ meats are sources that are high in Riboflavin. Lower amounts may be found in milk, eggs, green leafy vegetables and some fruits. As a side note, I once had a biochemistry teacher whom offered two pieces of advice to his students. He told us to drink a gallon of water per day and to take some brewer's yeast every day. As I remember it, he talked about how brewer's yeast was excellent food for the cellular processes of the body. That was probably due to the fact that brewer's yeast is an excellent source of the b vitamins. Drinking a gallon of water per day was slightly unusual advice as most experts and nutritionists agree that 2 liters is an adequate intake. This biochemistry teacher was recommending twice that amount. Remember to consult with a physician before changing your diet, supplement or water intake. Riboflavin is very important in cellular metabolism, the process by which your body produces usable energy. It is important in forming the coenzymes that are necessary to make ATP, which is the energy currency of the cells. A partial list of deficiency symptoms include fatigue, sensitivity to light and dermatitis. Nerve tissue damage and retarded growth in infants and children can result from a deficiency. More detailed and technical information about Riboflavin can be found at emedicine. If you have any doubts about your health as it relates to Riboflavin, ask your doctor for a proper diagnoses and treatment. Each human body is different with different needs and contraindications, that is why it is important to consult your physician. This article is for information purposes only and is not intended to prevent, treat or diagnose any health issue. If you have or think you might have a health condition or issue, please contact your primary care physician for proper diagnoses and treatment. The statements in this article have not been evaluated by the US FDA as far as I know. You have permission to publish this article electronically or in print, free of charge, as long as the author bylines are included and any hyperlinks are left active on web pages. You may make minor editorial corrections only.

         
    Vitamin c

     

    Probably the most talked about vitamin is Vitamin C. Most people associate it with orange juice, assume that it will help you stay healthier, and know little else about this famous and fascinating vitamin. The truth is that Vitamin C is necessary for all humans. Vital in the production of collagen, it also helps protect other fat-soluble vitamins and fatty acids in the oxidation process. It also has been used to treat iron deficiency and can present and cure scurvy. So what happens if you don’t consume enough Vitamin C? In extreme cases, it can cause the disease Scurvy. Rarely seen today except in alcoholics who don’t consume many other calories, it causes mobile teeth, bleeding gums, purplish colored wounds, joint pain, muscle deterioration, and a wealth of other problems. For those who think they may not be getting enough Vitamin C, the good news is that it is readily available in the form of many common foods. If you enjoy fruit, you can snack on a lime, grapefruit, orange, or other citrus fruits. If you are in the mood for veggies, a green pepper, potato, or tomato are among those boasting lots of this important vitamin. Although a lot of the nutrients of the vitamin are damaged during chopping or cooking, the good news is that there is enough Vitamin C in these foods so that you will still receive more than the daily requirement which is about 60 to 90 milligrams a day. There are cases when individuals should boost their Vitamin C consumption. Pregnant women might want to opt for that extra glass of orange juice instead of a soda. Smokers should also double up on their Vitamin C since many of it is negated by that damaging little habit. If you are very picky about what you consume, you may want to take a Vitamin C supplement as a part of your diet. Water soluble, these can be found at any supermarket or pharmacy. Fairly inexpensive, they are just as effective as the vitamins you would obtain through natural food consumption.

         
    Vitamin c what you don t know

     

    : The real facts about benefits of Vitamin C may surprise you. First of all what is Vitamin C? Vitamin C is a water soluble vitamin. Unlike the oil soluble vitamins such as A and E, Vitamin C cannot be stored by your body. Since Vitamin C is not stored by your body, we need to get it from our diet or from supplements. But Can't Our Bodies Just Make Vitamin C? Great question! Most animals have the ability to make their own Vitamin C. And make it they do... lots of it. It is estimated that if we had the ability to make our own Vitamin C we would make between 3000 an 10,000 mg every day... and 3 to 4 times that amount if we were being stressed by infection. Unfortunately, humans along with guinea pigs, fruit bats and gorillas are the only mammals that need to ingest our daily dose of Vitamin C. The only vitamin we humans have the ability to make is Vitamin D... and we need the sunshine to help us do that. Some very exciting facts about Vitamin C have sprung up within the last few years. First off, Vitamin C along with Coenzyme Q10 (CoQ10), have been called the most essential of the "essential nutrients." That is, without an adequate supply of these two, you die. Maybe not today or tomorrow, but certainly years sooner than the folks with optimal levels of both in their bodies. Arrrrr!!! Shiver Me Timbers! Remember the stories about the sailors of old and the disease they contracted during long voyages called scurvy? Scurvy was nothing more than not having enough Vitamin C in their bodies. Without an adequate supply of Vitamin C, the blood vessels did not have enough collagen to repair themselves. Some of these sailors literally bled to death through cracks in their blood vessel walls. Fortunately, in 1747 a Scottish doctor got a clue about Vitamin c and linked citrus fruits with a decreased incidence of Scurvy. Towards the end of that century, the Brits began sending along lime juice with their sailors on long voyages. Now you know why British sailors are called "limeys." Facts About Vitamin C and its Antioxidant Properties If you've read the section of my site on the facts about Vitamin E, you've no doubt read about what an antioxidant does. If not we can review quickly. The cells of your body are under a lot of stress... oxidative stress. Oxidative stress occurs when highly unstable molecules called free radicals roam freely throughout your body. Free radicals are a by-product of not only the normal metabolic processes of your cells but also your environment... things such as air pollution, sun exposure, industrial chemical exposure, ozone, nitrous oxide (from auto exhaust), cigarette smoke, alcohol consumption and so on. Free radicals damage cell membranes and DNA and can result in changes to your cells that cause life threatening chronic diseases down the road. When your cells are being damaged by these free radicals, we say your cells are experiencing oxidative stress... and one of the facts about Vitamin C is that it is an antioxidant and can significantly neutralize the free radicals and the damage to your cells that cause oxidative stress. Facts about Vitamin C and Heart Disease One of the facts about Vitamin C that we feel is most significant is the role Vitamin C plays in the production of collagen. Collagen is a protein. It is the connective tissue that holds our bodies together and keeps us from falling apart. Collagen is found in your skin, bones, ligaments, tendons, liver, cartilage, bone marrow and blood vessels. Collagen is essential for the repair of our bodies. Without collagen our bodies don't heal. And without Vitamin C we don't make collagen. What Does Collagen Production Have to Do With Heart Disease? Remember the facts about Vitamin C above and the sailors with scurvy? They weren't getting any Vitamin C. So when their blood vessels cracked, no collagen was being produced to repair the cracks. Why do your blood vessels crack in the first place? Well consider this. Your heart beats about 4000 times every hour. That's 96,000 times a day and 35,040,000 times every year (yes that's million)! The blood vessels of your heart are being squeezed and released that many times as well. Imagine you were to run over a garden hose laying in your driveway that many times. Do you think it might soon develop some cracks? Although your body has a difficult time repairing those cracks in the complete absence of Vitamin C (and hence scurvy), most folks in the developed world get just enough Vitamin C to keep scurvy at bay... but not much more. Problem is, as this sub-optimal amount of Vitamin C in their body is repairing with collagen, it's not quite enough. Your liver then determines that the repairs are not being made quick enough and sets about to produce a special form of LDL called lipoprotein-a. Lipoprotein-a is very sticky and acts as a putty to fill in the cracks that the lack of collagen left behind. Great right? Leak stopped. Well the leak is stopped yes, but being as sticky as it is, lipoprotein-a catches and glues down all the other LDL (bad cholesterol) that floats by. This action results in plaque build-up inside the vessel walls and can eventually close off these blood vessels... and we all know what that means! Facts about Vitamin C and Cholesterol Can Vitamin C lower cholesterol? A relationship has been shown experimentally between high levels of Vitamin C and low levels of cholesterol. An article appearing in the National Library of Medicine shows that Vitamin C provides the same mechanism for inhibiting the production of cholesterol as do cholesterol lowering statin drugs. The American Heart Association also reported that Vitamin C lowered LDL cholesterol in children who were predisposed to high cholesterol. The facts about Vitamin C also show that Vitamin C lowers cholesterol without the dangerous side effects of these statin drugs. Statin drugs have been shown to inhibit the production of another essential nutrient called Coenzyme Q10 (CoQ10). Decreased levels of CoQ10 result in significant muscle myopathy (wasting away). And since the heart is a muscle, statin drugs have been linked to Congestive Heart Failure (CHF). More Facts about Vitamin C Vitamin C has been shown to lower blood pressure, reduce the risk of Alzheimer's when taken with Vitamin E and cut your chances of having a stroke. Why is that? Remember the facts about Vitamin C above as an antioxidant? Well, most researchers agree that Vitamin C's powerful antioxidant properties are responsible. By neutralizing the cell damaging effects of those free radicals running around in your body, Vitamin C works to keep your cells healthy and free of damage. And if your cells are healthy, you are healthy! Vitamin C is also known to protect the immune system. Vitamin C aids in the manufacture of white blood cells. White blood cells destroy viruses and bacteria. Also remember the facts about Vitamin C as aiding in the manufacture of collagen? Well collagen being the connective tissue that holds our skin together, our skin is what keeps pathogens out in the first place. Yeah, But I Drink My Glass of Orange Juice Everyday... Well Almost What are the facts about Vitamin C concerning the amount you should take? Well who do you want to believe? The official U. S. Government RDA for Vitamin C is 60 to 90 mg. Some would argue that this level does nothing more than ward off scurvy. They would also argue that these levels do nothing to prevent chronic, long term, debilitating diseases. An article in the American Journal for Clinical Nutrition reports on a study done on antioxidant vitamins and coronary heart disease risk. The study looked at 9 other studies which included participation by Harvard School of Public Health and Tel Aviv University, Tel Aviv, Israel. Conclusions: "The results suggest a reduced incidence of major CHD (coronary heart disease) events at high supplemental vitamin C intakes." How high was the daily Vitamin C intake of the 293,172 patients during this ten year study? Above 700 mg! Ok, But Is Vitamin C Safe? In an article titled "Vitamins E and C Are Safe Across a Broad Range of Intakes" published in THE AMERICAN JOURNAL of CLINICAL NUTRITION, a large study concluded that Vitamin C supplements of up to 2000 mg per day were safe for most adults. Exceeding that limit could result in gastrointestinal upset or mild diarrhea. You can learn much more about the remarkable facts on Vitamin C at health-supplements-advisor/facts-on-vitamin-c. html

         
    Vitamin c everything you ever needed to know about it

     

    Vitamin C is one of the most well known vitamins, but do you really know what it is and what it does? That's what this article will show you: everything you've ever needed to know about Vitamin C. Vitamin C is an essential nutrient for good health and wellness. Your body is unable to manufacture vitamin C, so you should ensure that you get enough from the foods you eat and nutritional supplements. Vitamin C has many different functions in the body, including: Required for creation of collagen Vitamin C is essential for your body to create collagen, a protein your body uses to create skin, scar tissue, ligaments, tendons, and blood vessels. Antioxidant Activity Vitamin c is a powerful antioxidant, meaning that it protects your cells from oxidation by free radicals. The damage caused by free radicals has been linked to disease and aging. Vitamin C, as an antioxidant, can help counteract free radicals. Deficiencies If your body lacks vitamin C, you can develop conditions such as bleeding and bruising easily, hair and tooth loss, joint pain and swelling, decreased wound-healing rate, anemia; decreased ability to ward off infection, and in severe cases, scurvy. Scurvy is the most famous of the effects of a lack of vitamin C, due to the effect that scurvy had on the navies of times past. It took centuries before anyone realized that this devestating disease was from the lack of nutritious foods that contained vitamin C. Of course, we've all heard the story of Captain Cook and others who beat scurvy with limes, hence why British sailors are call limies! Sources: vitamin C is available from many different sources. Especially good sources are citrus fruits, Australian bush plum, strawberries, tomatoes, goji berries, broccoli, and more. There are also some good Vitamin C nutritional supplements that you can use. Vitamin C is a very important nutritional component. Be sure that your body gets enough of it!

         
    Vitamin d can it really keep you cancer free

     

    Can Vitamin D really help prevent you from developing cancer? Once only associated with strong bones and teeth, new scientific research is finding that Vitamin D can cut your risk of developing common cancers by as much as 50%. Says Sara Hiom, head of health information at Cancer Research UK, “There is evidence to suggest that the vitamin (Vitamin D) plays a role in keeping cells healthy." Researchers in the U. S. have found that the “natural” form of Vitamin D, D3 or cholecalciferol, can dramatically cut our chances of getting breast, ovarian, colon, and prostate cancers by up to 50%. As a matter of fact, researchers are telling us that they have known about the link between Vitamin D and a decreased cancer risk for years. Well my question to them is this… what has been taking you so long to tell us? They say that up until just recently, they did not know the levels of Vitamin D necessary to provide this decreased risk. What current research is now finding is that the optimum amount of Vitamin D necessary to reduce your risk of developing these cancers is 1000 IU. This is two and a half times the Recommended Daily Allowance of 400 IU set forth by the Food and Nutrition Board of the Institute of Medicine here in the U. S. Many experts now believe that the current RDA of 400 IU for an adult is too low and does nothing more than help ward off chronic bone diseases such as rickets and osteoporosis. Recently, an article appearing in the American Journal of Public Health, after reviewing 63 independent studies, concluded that thousands of lives might be saved each year and thousands more cancers prevented by folks taking supplemental Vitamin D. Professor Cedric Garland of the University of California in San Diego who led a major study on the relationship between Vitamin D and cancer risk said this, “A preponderance of evidence, from the best observational studies the medical world has to offer has led to the conclusion that public health action is needed." This public health action he advocates is the education of the public concerning Vitamin D. What form of Vitamin D is Best? Remember that your body has the ability to manufacture its own Vitamin D through direct exposure to sunlight. This form of Vitamin D is called Vitamin D3 or cholecalciferol. This of course is the best form of the vitamin. The synthetic form is Vitamin D2 or ergocalciferol. This is what is used to fortify milk for instance. It is estimated that it takes twice as much D2 to get the same benefit as Vitamin D3. Vitamin D3 can also be found in oily fish such as salmon (3 ounces = 530 IU), sardines (3 ounces = 231 IU), and Mackerel (3 ounces = 214 IU). Unfortunately not all of us can get the required amount of sunlight necessary to produce enough Vitamin D3. Some of us have fair skin and need to use sunscreen when we venture outdoors. Some of us have dark skin and do not produce as much Vitamin D3 due to our skin pigment. And of course, the cold parts of the year can keep most of us indoors or bundled up when we do head outside. And also unless you eat lots of oily fish, you are not going to get your 1000 IU there either. Professor Garland warned about the dangers of overexposure to the sun, “Dark-skinned people, however, may need more exposure to produce adequate amounts of vitamin D, and some fair-skinned people shouldn't try to get any vitamin D from the sun. The easiest and most reliable way of getting the appropriate amount (of Vitamin D) is from food and a daily supplement.”

         
    Vitamin d and 8230 kidney disease the hidden connection with serious consequences

     

    You may know that the sun and certain foods are good sources of vitamin D. But did you know that due to chronic kidney disease, millions of Americans can't convert the form of vitamin D produced by the sun or found in food and over-the-counter vitamins into the active form of vitamin D used by the body? This means that even if you're taking vitamin D pills, getting adequate sunlight or eating foods rich in vitamin D, your bones and organs may be at risk due to a deficiency in "active" vitamin D. Chronic Kidney Disease Chronic kidney disease (CKD) is a condition in which kidney function slows and the kidneys stop doing critical jobs such as filtering toxins from the bloodstream. The severity of CKD is classified in stages, with stage 5, also known as kidney failure or end-stage renal disease (ESRD), being the most severe. Patients with ESRD require dialysis, a procedure where several times a week for several hours their bloodstream is routed through a machine that filters toxins. 40 million Americans with or at risk for chronic kidney disease Early-stage CKD-before dialysis is necessary-is often undetected and can worsen with declines in kidney function. According to the National Kidney Foundation, 20 million Americans-1 in 9-have CKD and another 20 million are at increased risk. So what does CKD have to do with vitamin D, let alone your bones? Before the body can use vitamin D, it has to be "activated." Inactive vitamin D-the vitamin D you get in the form of over-the-counter pills, food or sunlight-is activated by two steps, one in the liver and the other in the kidneys. Then, much like a key fits into a car ignition and starts the engine, activated vitamin D fits into vitamin D receptors located in numerous tissues and systems throughout the body and triggers processes that help maintain bone, the heart, the immune system and so on. For people with CKD, however, their kidneys' ability to activate adequate amounts of vitamin D deteriorates as their overall kidney function decreases. In fact, people with kidney disease may eventually lose the ability to activate vitamin D altogether. Secondary hyperparathyroidism When levels of active vitamin D are low or inadequate within the body, a serious complication of CKD called secondary hyperparathyroidism (SHPT) can occur. SHPT can lead to a wide range of problems, including damage to bones and many vital organs. How is SHPT prevented and treated? When CKD and SHPT are detected early, the conditions may be managed and disease progression may be slowed. Remember, people with stage 3 or 4 CKD who develop SHPT cannot convert vitamin D into its active form within their own kidneys. Experts suggest that these patients with stage 3 or 4 CKD and SHPT take an activated form of vitamin D medication-which is available only by prescription-to correct their vitamin D deficiency and thereby treat SHPT. Managing SHPT lowers risk for bone loss or fracture, cardiac complications and dangerous mineral and hormonal imbalances.

         
    Vitamin supplement to treat hair loss zinc

     

    One of the reasons that contribute to your hair loss problem may be insufficient nutrients. If our bodies lack the necessary vitamins, then it is not possible to expect that they will be functioning optimally and healthily. In fact, one of the major nutrients that prevents and treats hair loss is zinc. By understanding how this nutrient relates to hair loss, you can ensure a diet that is helpful in stopping hair loss. It is known that zinc will add the extra proteins into your system that will then affect hair growth, as well as healthy skin and nails. If you do not have enough in your system, it will cause your hair to stop growing and fall out. Zinc works in relation to the several proteins that are located throughout your body in order to create a support system for your body. Zinc is needed for cell division, in the growth and maintenance of muscles, helps to control oil glands, and is also required for the synthesis of protein and collagen - which is great for wound healing and a healthy skin. Zinc deficiency not only produces problems with hair loss, but also with changes in the scalp. The scalp may become too dry or flaky and may often times be irritated because of the lack of nutrients. Many have reported that zinc has been shown to be effective in stopping their hair from turning gray. Even when hair is already gray or becoming thinner and balding, zinc can reverse the effects when taken in proper amounts. It is not surprising that many suffer from zinc deficiency since zinc is destroyed in the milling process and is also lost in cooking. In addition, a zinc deficiency can result in a poor immune system, heightened sensitivities and allergies, night blindness, loss of smell, white spots under finger nails, skin problems, sleep disturbances etc. Men with zinc shortage may have a problem with fertility, while women may experience irregular periods. Children with too little zinc may have stunted growth and slow sexual maturity. Thus, zinc deficiency is a problem that you do not wish to have. In your diet, include a variety of foods that contain this nutrient. Wheat germ, yeast, muscle meat, fish and egg yolks are all known for having a high amount of zinc in them. From here, the proteins will be stimulated in the several areas of your body. It is best to have zinc from natural sources. If, however, you find that you are not able to consume zinc through natural sources, then you can always buy zinc supplements. Instances where consuming zinc from natural sources is not possible include if you have certain food allergies or intolerances. Zinc supplements are readily available in health stores. They can be effective when you take between fifty to one hundred milligrams a day. Definitely whether you are having adequate sources of zinc in your diet, is an important factor to consider with regards to your hair loss. This is one vitamin supplement that may just work wonders for your receding hair line.

         
     
         
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