Pantothenic acid- Vitamin B5
A Closer Look @ Supplements
Here's a quick thought exercise: If you knew of an all-natural pill that would help reduce your stress levels, would you order a lifetime supply of it? Well, actually, you’re in luck. Pantothenic acid plays a crucial, essential and important part in your body’s ability to produce the stress hormone. Therefore, a lack of this supplement might be one cause of depression or anxiety in many individuals. So what else can this seemingly amazing little supplement do for your body and health? Read on to find out more...
What is Pantothenic Acid
Stemming from the Greek root word pantos, meaning "everywhere," Pantothenic acid is abundant in the American food supply, especially in fish, legumes, organ meats, whole grains and yogurt. Although if you buy most of these foods pre-processed, their Pantothenic acid content will be significantly reduced. Whole grain products contain 50% less Pantothenic acid than the unprocessed whole grains, and legumes (beans) lose 80% of this nutrient when they’re canned. What’s the best way to get a healthy daily intake of Pantothenic acid? Eat fresh!
How does Pantothenic Acid work?
Also known as vitamin B5, Pantothenic acid assists the other B-complex vitamins in converting food into usable energy. It is also an essential part of the body’s ability to produce various enzymes, which act as the catalyst to numerous biochemical reactions in the body. Beyond these basic needs, Pantothenic acid also helps support the central nervous system by preserving communication lines between the nervous system (nerves) and the brain.
Pantothenic acid may also prove to be beneficial for dealing with allergies, chronic fatigue syndrome, heartburn, migraines, and stress. Pantothenic acid is an essential part of the body’s ability to produce stress hormone, and it is believed that when a person becomes overstressed and thus overproduces stress hormones, the body becomes depleted of this vitamin and its stores must be replenished. Depression and anxiety are two forms of stress that increase the need for Pantothenic acid, so if you are experiencing any symptoms of stress, it is important that you take a daily multivitamin that includes vitamin B5 (Pantothenic acid). Stress is also a common factor in life-changing events, even the little ones, such as trying to stop smoking. Migraines and chronic fatigue also trigger high levels of stress hormones, meaning that extra supplementation is also needed.>
Combining Pantothenic acid with choline and thiamin, two other B vitamins, may prove a helpful treatment for heartburn, by acting on the central nervous system to maintain the digestive process. Pantothenic acid can also act as a decongestant, helping to unclog nasal congestion, during the allergic response.
How can I make the most of Pantothenic Acid?
There is no RDA for Pantothenic acid, which is readily supplied in the foods we eat every day. In fact, Pantothenic acid is found is so many foods that deficiency is extremely rare. Experts recommend that you obtain between 4 and 7 mg of this vitamin every day. Toxicity reports are rare, but people who took a 10 gram dosage complained of diarrhea. You should be able to obtain plenty Pantothenic acid from diet or a multivitamin source.
Sunday, April 15, 2007
PROTECT YOUR HEART AND NERVES, WHILE BOOSTING YOUR MOOD
Thiamin – Vitamin B1
A Closer Look @ Supplements
By Jennifer Gruenemay, ACE-Certified,
Do you know which nutrient can protect the health of your heart and nerves, all while boosting your mood? Thiamin (vitamin B1) is a nutrient of many uses, including improving heart function, assisting in energy metabolism, protecting nerve health, and regulating your mood. Learn why you may need more thiamin in your diet.
What Is Thiamin? Otherwise known as vitamin B1, thiamin was the very first B-vitamin discovered.
As a part of that family, thiamin is mainly involved in energy metabolism:turning the foods you eat into a useable energy source for the body, otherwise known as ATP (adenosine triphosphate).
All of the B-vitamins work together to produce ATP, and each different vitamin is also involved in more specific aspects of the human body.
Thiamin helps support healthy nerves and a healthy heart, may positively influence mood, and may also be a useful tool for soothing heartburn
How Does Thiamin Work?Besides playing an important role in the breakdown, or metabolism, of carbohydrates, fats and protein, thiamin is also very important to maintaining heart health.
The human heart is the hardest working organ. It pumps blood in and out of its chambers numerous times a day.
This blood then travels to various parts of the human body, nourishing and oxidizing our cells.
Congestive Heart Failure
Thiamin may be useful for people suffering from congestive heart failure (CHF).
This B-vitamin has been shown to improve the heart’s “pumping power,” which is very important to someone who's heart is failing.
People with CHF often have very low levels of thiamin. It is believed that long-term use of diuretic drugs, which are often prescribed to CHF patients, deplete the body’s stores of thiamin.
One study of CHF patients on diuretics showed that taking 200mg of thiamin each day for six weeks improved the heart’s pumping power by 22%.
Diabetic Neuropathy Not only does thiamin help support a healthy working heart, it also helps promote nerve health throughout the body.
Diabetics especially suffer from nerve problems if their disease is uncontrolled.
Diabetic neuropathy, or "disease of the nerves" due to uncontrolled diabetes causes numbing of the extremities, which is usually detected first as a tingling in the hands and/or feet.
Since this B-vitamin is thought to support nerve health, diabetics may be able to minimize numbness and tingling by taking thiamin. Mood Disorders
Therapeutice doses of thiamin may help to boost mood, even when the vitamin is not deficient in the body.
One study of college-age women who were not deficient in thiamin reported improved mood, energy and alertness after just two months of taking 50 milligrams a day.
Another study showed that taking 10 milligrams of thiamin daily for three months can improve energy levels in the elderly. In this same study, thiamin was also shown to reduce blood pressure, assist in healthy weight loss and improved sleep quality.
Some reports even go so far as to claim that thiamin may be helpful in treating the memory loss associated with Alzheimer’s disease, although this has not been proven.
How Can I Make The Most Out Of Thiamin? The Recommended Daily Allowance for thiamin is 1.1 milligrams per day for women and 1.2 milligrams per day for men. The doses mentioned previously were for therapeutic reasons, and therefore should be administered by a physician. Most people get enough thiamin in their regular diet, although deficiency is still possible. Thiamin deficiency can cause mood disorders, by increasing irritability, depression, unexplained weight loss, and muscle fatigue.
Severe deficiency results in a condition known as beriberi, which is characterized by nerve damage, muscle loss, loss of mental function, paralysis, and eventually death.
Thiamin is often added back to foods that are milled, since this process can cause a loss of nutrients.
To prevent deficiency, it is advised that you eat a variety of foods to ensure healthy intake of all nutrients.
Thiamin is found specifically in enriched grain products, dried bean, nuts, seeds, lean pork, and whole grains.
Be aware that drinking diuretics, such as coffee, caffeinated tea or soda, can deplete your thiamin stores.
Drink these in in moderation or take extra thiamin to make up for the loss.
Since thiamin is a water-soluble vitamin, any excess that is taken in and not used by the body will simply be excreted in the urine, so toxicity is not a concern.
A Closer Look @ Supplements
By Jennifer Gruenemay, ACE-Certified,
Do you know which nutrient can protect the health of your heart and nerves, all while boosting your mood? Thiamin (vitamin B1) is a nutrient of many uses, including improving heart function, assisting in energy metabolism, protecting nerve health, and regulating your mood. Learn why you may need more thiamin in your diet.
What Is Thiamin? Otherwise known as vitamin B1, thiamin was the very first B-vitamin discovered.
As a part of that family, thiamin is mainly involved in energy metabolism:turning the foods you eat into a useable energy source for the body, otherwise known as ATP (adenosine triphosphate).
All of the B-vitamins work together to produce ATP, and each different vitamin is also involved in more specific aspects of the human body.
Thiamin helps support healthy nerves and a healthy heart, may positively influence mood, and may also be a useful tool for soothing heartburn
How Does Thiamin Work?Besides playing an important role in the breakdown, or metabolism, of carbohydrates, fats and protein, thiamin is also very important to maintaining heart health.
The human heart is the hardest working organ. It pumps blood in and out of its chambers numerous times a day.
This blood then travels to various parts of the human body, nourishing and oxidizing our cells.
Congestive Heart Failure
Thiamin may be useful for people suffering from congestive heart failure (CHF).
This B-vitamin has been shown to improve the heart’s “pumping power,” which is very important to someone who's heart is failing.
People with CHF often have very low levels of thiamin. It is believed that long-term use of diuretic drugs, which are often prescribed to CHF patients, deplete the body’s stores of thiamin.
One study of CHF patients on diuretics showed that taking 200mg of thiamin each day for six weeks improved the heart’s pumping power by 22%.
Diabetic Neuropathy Not only does thiamin help support a healthy working heart, it also helps promote nerve health throughout the body.
Diabetics especially suffer from nerve problems if their disease is uncontrolled.
Diabetic neuropathy, or "disease of the nerves" due to uncontrolled diabetes causes numbing of the extremities, which is usually detected first as a tingling in the hands and/or feet.
Since this B-vitamin is thought to support nerve health, diabetics may be able to minimize numbness and tingling by taking thiamin. Mood Disorders
Therapeutice doses of thiamin may help to boost mood, even when the vitamin is not deficient in the body.
One study of college-age women who were not deficient in thiamin reported improved mood, energy and alertness after just two months of taking 50 milligrams a day.
Another study showed that taking 10 milligrams of thiamin daily for three months can improve energy levels in the elderly. In this same study, thiamin was also shown to reduce blood pressure, assist in healthy weight loss and improved sleep quality.
Some reports even go so far as to claim that thiamin may be helpful in treating the memory loss associated with Alzheimer’s disease, although this has not been proven.
How Can I Make The Most Out Of Thiamin? The Recommended Daily Allowance for thiamin is 1.1 milligrams per day for women and 1.2 milligrams per day for men. The doses mentioned previously were for therapeutic reasons, and therefore should be administered by a physician. Most people get enough thiamin in their regular diet, although deficiency is still possible. Thiamin deficiency can cause mood disorders, by increasing irritability, depression, unexplained weight loss, and muscle fatigue.
Severe deficiency results in a condition known as beriberi, which is characterized by nerve damage, muscle loss, loss of mental function, paralysis, and eventually death.
Thiamin is often added back to foods that are milled, since this process can cause a loss of nutrients.
To prevent deficiency, it is advised that you eat a variety of foods to ensure healthy intake of all nutrients.
Thiamin is found specifically in enriched grain products, dried bean, nuts, seeds, lean pork, and whole grains.
Be aware that drinking diuretics, such as coffee, caffeinated tea or soda, can deplete your thiamin stores.
Drink these in in moderation or take extra thiamin to make up for the loss.
Since thiamin is a water-soluble vitamin, any excess that is taken in and not used by the body will simply be excreted in the urine, so toxicity is not a concern.
HEALTH BENEFITS OF LEMONS AND LIMES
Nutritional Facts for Lemons and Limes
If you find it hard to get all of your fruit servings, try squeezing fresh lemon and lime juice into your water. The juice has few calories – just 20 per fruit – and offers unique phytonutrients. Lemons and limes contain flavonoid compounds, which are called flavonol glycosides and have antioxidant and anti-cancer properties. In addition, lemons and limes are high in vitamin C, one of the most important antioxidants in nature. Lemons also offer 10% of the RDA for iron, 9% of the RDA for thiamin and 8% of the RDA for vitamin B6
Vitamin C is also vital to the functioning of a strong immune system. Research has repeatedly shown that consumption of foods high in vitamin C can help to reduce your risk of dying from cancer, stroke and heart disease. This is because, as an antioxidant, vitamin C travels through your body and neutralizes free radicals that can otherwise cause cell damage. Free radicals interact with the healthy cells of the body, damaging their membranes and organelles and leading to cell mutations. Free radicals can also cause inflammation, or painful swelling, in the body.
If you are searching for more vitamin C in your diet, eat more lemons rather than limes since they have twice the vitamin C of their counterparts. Once the British Navy discovered that lemons and limes would prevent scurvy, a condition caused by a deficiency in vitamin C, they were added to sailors’ staple diets. For this reason, British sailors earned the nickname “limeys” during the 1600s.
If you find it hard to get all of your fruit servings, try squeezing fresh lemon and lime juice into your water. The juice has few calories – just 20 per fruit – and offers unique phytonutrients. Lemons and limes contain flavonoid compounds, which are called flavonol glycosides and have antioxidant and anti-cancer properties. In addition, lemons and limes are high in vitamin C, one of the most important antioxidants in nature. Lemons also offer 10% of the RDA for iron, 9% of the RDA for thiamin and 8% of the RDA for vitamin B6
Vitamin C is also vital to the functioning of a strong immune system. Research has repeatedly shown that consumption of foods high in vitamin C can help to reduce your risk of dying from cancer, stroke and heart disease. This is because, as an antioxidant, vitamin C travels through your body and neutralizes free radicals that can otherwise cause cell damage. Free radicals interact with the healthy cells of the body, damaging their membranes and organelles and leading to cell mutations. Free radicals can also cause inflammation, or painful swelling, in the body.
If you are searching for more vitamin C in your diet, eat more lemons rather than limes since they have twice the vitamin C of their counterparts. Once the British Navy discovered that lemons and limes would prevent scurvy, a condition caused by a deficiency in vitamin C, they were added to sailors’ staple diets. For this reason, British sailors earned the nickname “limeys” during the 1600s.
Tuesday, April 10, 2007
5 TOP BONE BUILDERS
1. Calcium Function: Builds and maintains bone. Daily Needs: 1,000 milligrams if under the age of 50, 1,500 if over 50. Food sources: Dairy foods, canned sardines and calcium-fortified soy foods and orange juice.
2. Vitamin D Function: Absorbs and deposits calcium into bones. Daily needs: 800 to 1,000 IUs. Food sources: Vitamin D-fortified milk and dairy foods.
3. Vitamin K Function: Activates a protein necessary for bone strength.Daily needs: 65-80 micrograms. Food sources: Dark leafy greens, like spinach, kale, Swiss chard, broccoli, and Brussels sprouts.
4. Magnesium Function: Stimulates bone production. Daily needs: 100 to 400 milligrams. Food sources: Almonds, avocados, bananas, dried beans, lentils, nuts, peanut butter, soy, spinach, tofu, wheat germ, and whole wheat bread.
5. Activity Function: Helps the flow of calcium into the bone. Weekly needs: Strength train two to three days a week.Source: Weight-bearing exercise, such as running or walking, most days of the week.
2. Vitamin D Function: Absorbs and deposits calcium into bones. Daily needs: 800 to 1,000 IUs. Food sources: Vitamin D-fortified milk and dairy foods.
3. Vitamin K Function: Activates a protein necessary for bone strength.Daily needs: 65-80 micrograms. Food sources: Dark leafy greens, like spinach, kale, Swiss chard, broccoli, and Brussels sprouts.
4. Magnesium Function: Stimulates bone production. Daily needs: 100 to 400 milligrams. Food sources: Almonds, avocados, bananas, dried beans, lentils, nuts, peanut butter, soy, spinach, tofu, wheat germ, and whole wheat bread.
5. Activity Function: Helps the flow of calcium into the bone. Weekly needs: Strength train two to three days a week.Source: Weight-bearing exercise, such as running or walking, most days of the week.
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