Vitamin B3 (also known as Niacin) is another water soluble vitamin. It helps transform the food you eat into the energy you need (metabolism of fat, protein, and carbohydrate). Niacin is important for growth, mental health, healthy skin, normal digestion, the regulation of blood sugar and cholesterol, and for increased blood circulation. It is often used to treat mental illness and for the prevention of CHD (coronary heart disease)by reducing blood pressure.
Niacin can be found in meat, liver, poultry, fish, peanuts, beans, yeast, enriched whole grain breads and cereals, and nuts.
The recommendation for Niacin is 6 mg/day for toddlers (1 - 3 years), 8 mg/day for children (4 - 8 years), and 12 mg/day for early adolescents (9 - 13 years). The recommendations increases to 14 mg/day for women (14 - 70+ years) and increases yet again to 18 mg/day for pregnant women and 17 mg/day for lactating women. The RDA for men is 16 mg/day.
Niacin is easy to find in the Western diet because it is added to enrich/fortify whole grain products (as are iron, folate, thiamin, and riboflavin). Mild deficiency symptoms can include aggression, hyperactivity, diarrhea, poor memory, anxiety, depression, headaches, fatigue, insomnia, and eczema. More severe deficiency can result in a condition called Pellagra.
Steph Wheler
www.nutrishus.com
Showing posts with label enriched. Show all posts
Showing posts with label enriched. Show all posts
Thursday, August 20, 2009
Thursday, August 13, 2009
Vitamin B2 - Riboflavin
Vitamin B2 (also known as Riboflavin) is another water soluble vitamin. It is necessary to help your body release energy from food (from protein, fat, and carbohydrates). Riboflavin is also important for the maintenance of healthy hair, skin, and nails, and for good vision (prevention of cataracts).
It can be found in lean beef, pork, poultry, fish, seafood, liver, legumes, eggs, cheese, milk, dairy products, green leafy vegetables, nuts, and enriched/fortified whole grain products. Riboflavin is the only B vitamin found in dairy products. It can be easily destroyed by light which is why milk cartons and jugs are opaque.
The recommendation for men (age 14 - 70+) is 1.3 mg/day, for women (age 19 - 70+) it is 1.1 mg/day with an increase to 1.4 mg/day during pregnancy and 1.6 mg/day during lactation. Females age 9 - 13 have a RDA of 0.9 mg/day, while females age 14 - 19 have an RDA of 1.0 mg/day. Recommendations for children are lower at 0.5 mg/day for 1 - 3 years old and 0.6 mg/day for 4 - 8 years old. Deficiency symptoms include itchy sensitive eyes, eczema, mouth ulcers, cold sores, cracked lips, and hair loss.
Steph Wheler
www.nutrishus.com
It can be found in lean beef, pork, poultry, fish, seafood, liver, legumes, eggs, cheese, milk, dairy products, green leafy vegetables, nuts, and enriched/fortified whole grain products. Riboflavin is the only B vitamin found in dairy products. It can be easily destroyed by light which is why milk cartons and jugs are opaque.
The recommendation for men (age 14 - 70+) is 1.3 mg/day, for women (age 19 - 70+) it is 1.1 mg/day with an increase to 1.4 mg/day during pregnancy and 1.6 mg/day during lactation. Females age 9 - 13 have a RDA of 0.9 mg/day, while females age 14 - 19 have an RDA of 1.0 mg/day. Recommendations for children are lower at 0.5 mg/day for 1 - 3 years old and 0.6 mg/day for 4 - 8 years old. Deficiency symptoms include itchy sensitive eyes, eczema, mouth ulcers, cold sores, cracked lips, and hair loss.
Steph Wheler
www.nutrishus.com
Thursday, August 6, 2009
Vitamin B1 - Thiamin
Vitamin B1 (also know as Thiamin or Thiamine) is a water soluble vitamin. It helps the body metabolize carbohydrates for energy. Thiamin also plays a role in the transmission of electrical signals in nerves and muscles. It has an effect on mood and alertness, and has been called the 'morale vitamin'.
Thiamin can be found in beef, pork, liver, legumes, enriched/fortified or whole grain products, dried peas, wheat germ, and nutritional yeast. The recommendation for Thiamin is 1.2 mg/day for males and 1.1 mg/day for females. Children's requirements are about half at 0.5 mg/day for ages 1-3 and 0.6 mg/day for ages 4-8. Adolescents require 0.9 mg/day (ages 9-13) and pregnant/lactating women have the highest requirement at 1.4 mg/day.
A deficiency of Thiamin can result in beriberi, a nervous system disorder with symptoms that include edema, muscle wasting, depression, tingling, numbness, fatigue, headaches, and loss of appetite.
Due to fortification and enrichment practices, deficiencies are rare in the western world. Fortified foods have thiamin, riboflavin, niacin, iron, and folate added.
Steph Wheler
www.nutrishus.com
Thiamin can be found in beef, pork, liver, legumes, enriched/fortified or whole grain products, dried peas, wheat germ, and nutritional yeast. The recommendation for Thiamin is 1.2 mg/day for males and 1.1 mg/day for females. Children's requirements are about half at 0.5 mg/day for ages 1-3 and 0.6 mg/day for ages 4-8. Adolescents require 0.9 mg/day (ages 9-13) and pregnant/lactating women have the highest requirement at 1.4 mg/day.
A deficiency of Thiamin can result in beriberi, a nervous system disorder with symptoms that include edema, muscle wasting, depression, tingling, numbness, fatigue, headaches, and loss of appetite.
Due to fortification and enrichment practices, deficiencies are rare in the western world. Fortified foods have thiamin, riboflavin, niacin, iron, and folate added.
Steph Wheler
www.nutrishus.com
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