I often receive questions about Vitamin Waters when I am doing sport nutrition presentations. They are becoming more widely available and more people are reaching for them. All too often people are looking for a quick fix rather than turning their life around to create life-long healthy habits. If you eat a well balanced, varied diet you are likely getting the vitamins and minerals that you need from their source. It's important to remember that more isn't always better and vitamins and minerals do have upper limits.
Check out this article in Flare magazine for more information.
Steph Wheler
www.nutrishus.com
Showing posts with label water soluble. Show all posts
Showing posts with label water soluble. Show all posts
Tuesday, December 28, 2010
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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