Vitamin|Exploring The Benefits of Vitamins
May
11
Filed Under (Health) by admin
dr rony asked:
Vitamins are a group of organic food substances or nutrients that further found only in living things, plants and animals. Vitamins are totally divided into two classes based on their solubility. These fat-soluble vitamins include vitamin D, vitamin E, vitamin A, and vitamin K. The water-soluble vitamins are such folate (folic acid), vitamin B12, biotin, vitamin B6, niacin, thiamin, riboflavin, pantothenic acid, and vitamin C (ascorbic acid). Fat-soluble vitamins those contain only carbon, hydrogen, and oxygen while water-soluble vitamins although contain these three elements plus nitrogen and some-times sulfur. Fat-soluble vitamins those can be stored in appreciable amounts in the body and the water-soluble vitamins such cannot be stored in the body. Vitamins are actual necessary in small amounts for normal metabolism and good health. Vitamins and minerals have no calories and so are not an energy source, but assist in to metabolizing nutrients in food and are important in keeping your body running smoothly. Vitamins make it much more possible for other nutrients to be digested, absorbed and then metabolized by the body. Vitamins are often referred to as the “spark plugs” of our human machine. They are so required to do many things and their excess or depletion can lead to acute and chronic disease. Functions of vitamins in human body ________________________________________ Vitamins promote the regular growth, and to provide a proper metabolism, and ensure good health and protect against the such certain diseases. Vitamin is often required by the body in such a small amounts for metabolism, to protect health, and also for proper growth in children. Vitamins consequently assist in the formation of hormones, blood cells, also for nervous-system chemicals, and genetic material. Vitamins mostly serve as the catalysts for certain reactions in the body. They combine with the proteins to create metabolically active enzymes that in turn produce hundreds of vital chemical reactions during the body. There end we would no longer be able to survive. Vitamins help to get properly regulate the metabolism, also help to convert fat and carbohydrates into energy, and then assist in the forming bone and tissue. Fat soluble vitamins ________________________________________ Vitamin A - Vitamin A is the major collective name for a group of fat-soluble vitamins. The actual most useable form of the vitamin is retinol. Vitamin A is also one of the most versatile vitamins, with roles in such diverse functions those as vision, immune defenses, maintenance of the body linings and skin, bone and body growth, also for normal cell development, and then reproduction . Vitamin D - Vitamin D in fact refers to a group of steroid molecules. Vitamin D is called the sunlight vitamin and because the body produces it when the sun’s ultraviolet B (UVB) rays strike the skin. Vitamin D is also important for the proper absorption of calcium from food. Vitamin E - Vitamin E is in fact an umbrella term for a group of compounds called tocopherols and tocotrienols. Alpha-tocopherol is the name of the most active form of vitamin E in therefore humans. Vitamin K - Vitamin K is a more versatile group of 2-methilo-naphthoquinone derivatives. Vitamin K is therefore involved in the carboxylation of certain glutamate residues in the proteins to form gamma-carboxyglutamate residues. Water soluble vitamins ________________________________________ Vitamin B1 (thiamine) - Vitamin b1 is totally essential to several bodily functionsVitamin B1 is more essential for the body to be able to use carbohydrate as an energy source and as well as for metabolising amino acids. Thiamin is further available in nutritional supplements in the form of thiamin hydrochloride and thiamin nitrate. Vitamin B2 (riboflavin) - Riboflavin or vitamin B2 is an essential nutrient in human nutrition and plays a key role in the production of energy. Vitamin B2 is an intermediary the transfer of electrons in the cellular oxidation-reduction reactions which generate energy from protein, carbohydrate and fat. Vitamin B2 helps prevent and is used to treat migraine headaches, cataracts, rheumatoid arthritis, and a number of skin disorders such as acne (acne rosacea), dermatitis, and eczema. Vitamin B3 (niacin) - Vitamin B3 is also known as niacin, nicotinic acid, nicotinamide, niacinamide and antipellagra vitamin or PP factor. Vitamin B3 is essential in the metabolism of carbohydrates (to produce energy), fats, and proteins. Vitamin B6 (pyridoxine) - Vitamin B6 (pyridoxine) serves as coenzyme and is involved in the metabolism of protein and carbohydrates, the production of insulin and red and white blood cells, and the synthesis of neurotransmitters, enzymes, and prostaglandins. Pantothenic acid (vitamin B5) - Pantothenic acid is an antioxidant water-soluble vitamin needed to break down carbohydrates, proteins, and fats. Pantothenic acid comes in two forms: calcium pantothenate and pantethine. Biotin (vitamin H, vitamin B7) - Biotin is of great importance for the biochemistry of the human organism. Biotin helps in the synthesis of fatty acids, in energy metabolism, and in the synthesis of amino acids and glucose. Folic acid (folate, vitamin B9) - Folate and folic acid are forms of a water-soluble B vitamin. Folic acid is a synthetic folate form which is used for food fortification and nutritional supplements. Vitamin C (ascorbic acid) - Vitamin C, also known as ascorbic acid is a water-soluble vitamin that is an essential part of life. Vitamin C is perhaps the most popular vitamin among the common nutrients and biochemicals. Vitamin deficiencies and human health ________________________________________ Vitamins are of vital importance in maitaining hunman health. Deficiencies of most of the vitamins will result in corresponding diseases. A deficiency of vitamin A can cause retarded skeletal growth, night blindness, various abnormalities of the skin and linings of the genitourinary system and gastrointestinal tract. Thiamin deficiency can lead to muscular weakness, leg cramps, slow heartbeat, irritability, defective hydrochloric acid production in the stomach and consequent digestive disorders. Riboflavin deficiency can cause inflamed tongue, inflammation and ulcers in the mouth, Dandruff, weakness, abnormal blood vessel growth on the sclerae, and low blood counts. A niacin deficiency often leads to a chronic illness called pellagra. Vitamin B5 deficiency causes depression, personality changes, and heart problems. Vitamin B6 deficiency can cause impaired immunity, skin lesions, and mental confusion.
Bradley
Vitamins are a group of organic food substances or nutrients that further found only in living things, plants and animals. Vitamins are totally divided into two classes based on their solubility. These fat-soluble vitamins include vitamin D, vitamin E, vitamin A, and vitamin K. The water-soluble vitamins are such folate (folic acid), vitamin B12, biotin, vitamin B6, niacin, thiamin, riboflavin, pantothenic acid, and vitamin C (ascorbic acid). Fat-soluble vitamins those contain only carbon, hydrogen, and oxygen while water-soluble vitamins although contain these three elements plus nitrogen and some-times sulfur. Fat-soluble vitamins those can be stored in appreciable amounts in the body and the water-soluble vitamins such cannot be stored in the body. Vitamins are actual necessary in small amounts for normal metabolism and good health. Vitamins and minerals have no calories and so are not an energy source, but assist in to metabolizing nutrients in food and are important in keeping your body running smoothly. Vitamins make it much more possible for other nutrients to be digested, absorbed and then metabolized by the body. Vitamins are often referred to as the “spark plugs” of our human machine. They are so required to do many things and their excess or depletion can lead to acute and chronic disease. Functions of vitamins in human body ________________________________________ Vitamins promote the regular growth, and to provide a proper metabolism, and ensure good health and protect against the such certain diseases. Vitamin is often required by the body in such a small amounts for metabolism, to protect health, and also for proper growth in children. Vitamins consequently assist in the formation of hormones, blood cells, also for nervous-system chemicals, and genetic material. Vitamins mostly serve as the catalysts for certain reactions in the body. They combine with the proteins to create metabolically active enzymes that in turn produce hundreds of vital chemical reactions during the body. There end we would no longer be able to survive. Vitamins help to get properly regulate the metabolism, also help to convert fat and carbohydrates into energy, and then assist in the forming bone and tissue. Fat soluble vitamins ________________________________________ Vitamin A - Vitamin A is the major collective name for a group of fat-soluble vitamins. The actual most useable form of the vitamin is retinol. Vitamin A is also one of the most versatile vitamins, with roles in such diverse functions those as vision, immune defenses, maintenance of the body linings and skin, bone and body growth, also for normal cell development, and then reproduction . Vitamin D - Vitamin D in fact refers to a group of steroid molecules. Vitamin D is called the sunlight vitamin and because the body produces it when the sun’s ultraviolet B (UVB) rays strike the skin. Vitamin D is also important for the proper absorption of calcium from food. Vitamin E - Vitamin E is in fact an umbrella term for a group of compounds called tocopherols and tocotrienols. Alpha-tocopherol is the name of the most active form of vitamin E in therefore humans. Vitamin K - Vitamin K is a more versatile group of 2-methilo-naphthoquinone derivatives. Vitamin K is therefore involved in the carboxylation of certain glutamate residues in the proteins to form gamma-carboxyglutamate residues. Water soluble vitamins ________________________________________ Vitamin B1 (thiamine) - Vitamin b1 is totally essential to several bodily functionsVitamin B1 is more essential for the body to be able to use carbohydrate as an energy source and as well as for metabolising amino acids. Thiamin is further available in nutritional supplements in the form of thiamin hydrochloride and thiamin nitrate. Vitamin B2 (riboflavin) - Riboflavin or vitamin B2 is an essential nutrient in human nutrition and plays a key role in the production of energy. Vitamin B2 is an intermediary the transfer of electrons in the cellular oxidation-reduction reactions which generate energy from protein, carbohydrate and fat. Vitamin B2 helps prevent and is used to treat migraine headaches, cataracts, rheumatoid arthritis, and a number of skin disorders such as acne (acne rosacea), dermatitis, and eczema. Vitamin B3 (niacin) - Vitamin B3 is also known as niacin, nicotinic acid, nicotinamide, niacinamide and antipellagra vitamin or PP factor. Vitamin B3 is essential in the metabolism of carbohydrates (to produce energy), fats, and proteins. Vitamin B6 (pyridoxine) - Vitamin B6 (pyridoxine) serves as coenzyme and is involved in the metabolism of protein and carbohydrates, the production of insulin and red and white blood cells, and the synthesis of neurotransmitters, enzymes, and prostaglandins. Pantothenic acid (vitamin B5) - Pantothenic acid is an antioxidant water-soluble vitamin needed to break down carbohydrates, proteins, and fats. Pantothenic acid comes in two forms: calcium pantothenate and pantethine. Biotin (vitamin H, vitamin B7) - Biotin is of great importance for the biochemistry of the human organism. Biotin helps in the synthesis of fatty acids, in energy metabolism, and in the synthesis of amino acids and glucose. Folic acid (folate, vitamin B9) - Folate and folic acid are forms of a water-soluble B vitamin. Folic acid is a synthetic folate form which is used for food fortification and nutritional supplements. Vitamin C (ascorbic acid) - Vitamin C, also known as ascorbic acid is a water-soluble vitamin that is an essential part of life. Vitamin C is perhaps the most popular vitamin among the common nutrients and biochemicals. Vitamin deficiencies and human health ________________________________________ Vitamins are of vital importance in maitaining hunman health. Deficiencies of most of the vitamins will result in corresponding diseases. A deficiency of vitamin A can cause retarded skeletal growth, night blindness, various abnormalities of the skin and linings of the genitourinary system and gastrointestinal tract. Thiamin deficiency can lead to muscular weakness, leg cramps, slow heartbeat, irritability, defective hydrochloric acid production in the stomach and consequent digestive disorders. Riboflavin deficiency can cause inflamed tongue, inflammation and ulcers in the mouth, Dandruff, weakness, abnormal blood vessel growth on the sclerae, and low blood counts. A niacin deficiency often leads to a chronic illness called pellagra. Vitamin B5 deficiency causes depression, personality changes, and heart problems. Vitamin B6 deficiency can cause impaired immunity, skin lesions, and mental confusion.
Bradley
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Apr
23
Filed Under (Health) by admin
Mario Churchill asked:
Womens vitamins come in many different formulas. There are multi vitamins that have all minerals and supplements as well as individual supplements. Womens vitamins vary. There are some for active women, pregnant women and menopausal women.
It is estimated that only about seven percent of American women get the daily supplements they need in their diet. Many of us are so busy juggling jobs, children and activities that it is often difficult to find time to consume the correct foods. More and more Americans are eating unhealthy diets that consist of fast foods that provide little nutritional value.
Womens vitamins for an active woman who does not need a supplement can be found on the shelves of many different drugstores. They can be a generic brand or a nationally known brand. Some are with iron, some without. Different womens vitamins have different percentages of value in supplements.
For example, womens vitamins for an active woman that come in as a multivitamin will probably contain Vitamin A. Vitamin A has many benefits and is especially good for eyesight. Vitamin A can usually be found in dark orange produce, such as carrots. Womens vitamins that contain Vitamin A may give 50 percent of the daily recommended dosage of this vitamin.
Vitamin C is also found in multivitamin supplements for women In most cases, 60 mgs of vitamin C will be found in these womens vitamins which is 100 percent of the daily recommended amount. Vitamin C is a powerful antioxidant and does wonders to ward off colds and is even known to prevent cancer.
Vitamin D is used to promote strong bones and teeth and most multi womens vitamins will contain 100 percent of the daily recommended allowance for Vitamin D. Because women need to also be concerned about osteoporosis, most active womens vitamins will also have a percentage of calcium added in with the multivitamin.
Iron is also important in womens vitamins. Women tend to need more iron than men. Most womens vitamins that come as multivitamin supplements contain iron. For active women, the percentage of iron in the multivitamin will usually be 100 percent of the daily recommended dosage.
Zinc is also a valuable supplement and necessary for the body. Womens vitamins usually contain zinc to some degree. A good multivitamin for women will give 100 percent of the daily recommended allowance for zinc.
Other womens vitamins that are usually included in multivitamins for women include Vitamin B1, Thiamine. This is used to fight off so many different diseases and is one of the most essential of the B vitamins. It is found in many fresh foods, but if you do not get enough fresh foods, you will not be getting this daily recommended dosage, which is why womens vitamins often give 100 percent of the recommended daily allowance of Thiamine.
Vitamin B2 is also found in womens vitamins when in multivitamin form and usually contain 100 percent of the recommended daily allowance. Vitamin B2, or Riboflavin, is used to treat anemia and promote healing.
Niacin is also included in womens vitamins. Niacin, or Vitamin B3, is used to control cholesterol. For women with good cholesterol, 50 percent of the daily recommended dosage is sufficient. Those with high cholesterol should speak to their doctor about a supplement.
Womens vitamins also contain Vitamin B6, or Pryidoxine. This helps to convert the protein, carbohydrates and fats into energy. An active woman will want to have 100 percent of the daily recommended dosage in her multivitamin when it comes to vitamin B6.
Folic Acid is essential for women who are about to become pregnant to prevent birth defects. It is also used to prevent anemia and eliminate fatigue. An active woman will want to have 100 percent of the daily recommended dosage of Folic Acid in her womens vitamins.
Womens vitamins also contain Vitamin B12, which is an energy booster. Vitamin B12 is also used to treat menopause and can also combat anemia. Again, 100 percent of the daily recommended dosage of vitamin B12 is the norm when it comes to multi womens vitamins.
Vitamin B5 is also usually included in multivitamins for women. This also converts fats and carbohydrates to energy and works well with Vitamin B6. An active woman may need less of this vitamin and may only get 50 percent of the daily recommended dosage in her multivitamin supplement.
Womens vitamins have many different benefits and all women should consider taking some sort of vitamin supplement. The type of womens vitamins you choose to take depends upon your age, lifestyle and other physical conditions. If you are unsure of which is the best womens vitamins to take, ask your doctor of pharmacist. If you have a medical condition, consult with your physician prior to beginning any vitamin regiment.
Bobby
Womens vitamins come in many different formulas. There are multi vitamins that have all minerals and supplements as well as individual supplements. Womens vitamins vary. There are some for active women, pregnant women and menopausal women.
It is estimated that only about seven percent of American women get the daily supplements they need in their diet. Many of us are so busy juggling jobs, children and activities that it is often difficult to find time to consume the correct foods. More and more Americans are eating unhealthy diets that consist of fast foods that provide little nutritional value.
Womens vitamins for an active woman who does not need a supplement can be found on the shelves of many different drugstores. They can be a generic brand or a nationally known brand. Some are with iron, some without. Different womens vitamins have different percentages of value in supplements.
For example, womens vitamins for an active woman that come in as a multivitamin will probably contain Vitamin A. Vitamin A has many benefits and is especially good for eyesight. Vitamin A can usually be found in dark orange produce, such as carrots. Womens vitamins that contain Vitamin A may give 50 percent of the daily recommended dosage of this vitamin.
Vitamin C is also found in multivitamin supplements for women In most cases, 60 mgs of vitamin C will be found in these womens vitamins which is 100 percent of the daily recommended amount. Vitamin C is a powerful antioxidant and does wonders to ward off colds and is even known to prevent cancer.
Vitamin D is used to promote strong bones and teeth and most multi womens vitamins will contain 100 percent of the daily recommended allowance for Vitamin D. Because women need to also be concerned about osteoporosis, most active womens vitamins will also have a percentage of calcium added in with the multivitamin.
Iron is also important in womens vitamins. Women tend to need more iron than men. Most womens vitamins that come as multivitamin supplements contain iron. For active women, the percentage of iron in the multivitamin will usually be 100 percent of the daily recommended dosage.
Zinc is also a valuable supplement and necessary for the body. Womens vitamins usually contain zinc to some degree. A good multivitamin for women will give 100 percent of the daily recommended allowance for zinc.
Other womens vitamins that are usually included in multivitamins for women include Vitamin B1, Thiamine. This is used to fight off so many different diseases and is one of the most essential of the B vitamins. It is found in many fresh foods, but if you do not get enough fresh foods, you will not be getting this daily recommended dosage, which is why womens vitamins often give 100 percent of the recommended daily allowance of Thiamine.
Vitamin B2 is also found in womens vitamins when in multivitamin form and usually contain 100 percent of the recommended daily allowance. Vitamin B2, or Riboflavin, is used to treat anemia and promote healing.
Niacin is also included in womens vitamins. Niacin, or Vitamin B3, is used to control cholesterol. For women with good cholesterol, 50 percent of the daily recommended dosage is sufficient. Those with high cholesterol should speak to their doctor about a supplement.
Womens vitamins also contain Vitamin B6, or Pryidoxine. This helps to convert the protein, carbohydrates and fats into energy. An active woman will want to have 100 percent of the daily recommended dosage in her multivitamin when it comes to vitamin B6.
Folic Acid is essential for women who are about to become pregnant to prevent birth defects. It is also used to prevent anemia and eliminate fatigue. An active woman will want to have 100 percent of the daily recommended dosage of Folic Acid in her womens vitamins.
Womens vitamins also contain Vitamin B12, which is an energy booster. Vitamin B12 is also used to treat menopause and can also combat anemia. Again, 100 percent of the daily recommended dosage of vitamin B12 is the norm when it comes to multi womens vitamins.
Vitamin B5 is also usually included in multivitamins for women. This also converts fats and carbohydrates to energy and works well with Vitamin B6. An active woman may need less of this vitamin and may only get 50 percent of the daily recommended dosage in her multivitamin supplement.
Womens vitamins have many different benefits and all women should consider taking some sort of vitamin supplement. The type of womens vitamins you choose to take depends upon your age, lifestyle and other physical conditions. If you are unsure of which is the best womens vitamins to take, ask your doctor of pharmacist. If you have a medical condition, consult with your physician prior to beginning any vitamin regiment.
Bobby
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Apr
18
Filed Under (Health) by admin
Mario Churchill asked:
Vitamin benefits are substantial. From multi vitamins that offer our body all of the missing nutrients we do not get from eating the wrong foods, to supplements that boost energy, stave off disease, increase libido, and build our immunity. There are many different vitamin benefits.
Most doctors will advise you to take a multivitamin supplement. A multivitamin supplement gives us the nutrients we lack in our daily diets. Many of us do not get the proper vitamins that are derived from certain foods for a variety of reasons. In the world of today, everyone is in a hurry and many of us do not eat right. In addition, many essential vitamin benefits are derived from foods that certain people do not like to eat. Our body still needs these vitamins, however, so taking a supplement is one good way to get the nutrients needed without having to eat foods we do not like.
Vitamin benefits vary as do the different types of vitamins themselves. Vitamin A, for example, has many different benefits. It is shown to be a proven antioxidant and can protect against cancer. Vitamin A is also very useful in curing skin disorders, such as acne. It can even reverse cornea damage in some people.
Foods that are high in Vitamin A contain carrots, broccoli, dairy products, greens, peaches, liver, cherries and squash. When taking Vitamin A, one must be careful about overdosing on this vitamin. Symptoms of a Vitamin A overdose include nausea, vomiting, dry skin and fatigue and may even include hair loss.
Another essential vitamin that provides wonderful vitamin benefits is Vitamin B-1. The vitamin benefits of B-1 include helping with respiratory disorders, acne, fatigue, weakness and effectively fighting off many different diseases. Foods that are high in Vitamin B-1 include broccoli, cauliflower, nuts, eggs, rice, asparagus, turkey, peas, and parsley to name a few.
Vitamin benefits derived from Vitamin B-2 include aiding the body during pregnancy as well as healing wounds and mouth irritations. Many women who become pregnant suffer from anemia and for this reason, Vitamin B-2, along with iron supplements, helps them avoid some of the fatigue that often accompanies the condition. If you have cracked lips, burning eyes, hair loss or insomnia, you may be suffering from a lack of Vitamin B-2. Speak to your doctor about your symptoms as a Vitamin B-2 supplement may be the answer to your problems.
Vitamin B-3 controls cholesterol levels and is used in combination of other medications to treat cardiovascular disease. Vitamin B-3 contains Niacin which has also been used to treat schizophrenia. If you are suffering from fatigue, insomnia, depression or poor concentration, you may have a Vitamin B-3 deficiency. Vitamin benefits from Vitamin B-3 are many and this is one nutrient that you do not want to do without.
Vitamin benefits from Vitamin B-4, which is adrenine, include alleviating fatigue, strengthening the immune system and balancing blood sugar. This vitamin helps with low blood sugar, anemia, allergies, infections, constipation and also stunted growth. Children who do not appear to be growing at a normal rate are often injected with Vitamin B-4 injections. Recent studies have indicated that Vitamin B-4 can help with cancer.
Vitamin B-5 is widely available in most of our foods and actually converts fats and carbohydrates to energy and protein. Vitamin benefits from B-5 are used in post surgical procedures as well as by those who suffer from obesity. Too much of this vitamin, however, can produce diarrhea.
Vitamin benefits from Vitamin B-6 also help convert protein and carbohydrates to energy and helps with anemia and depression. If you are suffering from depression, nausea, vomiting and even symptoms of PMS, ask your doctor about taking a vitamin B-6 supplement that may alleviate your symptoms.
Vitamin B-8 is found in liver, yeast, nuts, chocolate, chicken, eggs, mushrooms, salmon, grains and cauliflower. The vitamin benefits of B-8 are needed for growth as well as the central nervous system and skin and bone marrow. In some cases, Vitamin B-8 is used to treat certain skin disorders.
Many women who are thinking about becoming pregnant are now advised to take Folic Acid, which is found in Vitamin B-9. It is believed that the vitamin benefits of B-9 can prevent birth defects as well as treat anemia. It is advised that women begin taking supplements of this vitamin prior to becoming pregnant.
Vitamin B 10, which is Paba, is not really considered a vitamin, but is used as a sunscreen and is essential for those who wish to avoid the ultraviolet rays in the sun that can cause skin cancer. Vitamin B 10 is not used orally, but directly on the skin. Years ago, Vitamin B 10 was used to fight rheumatic fever.
Vitamin benefits from Vitamin B-12 include relief from menopause as well as anemia. It is also believed that one of the vitamin benefits of B-12 can cure warts. People who are suffering from lower back pain, mental problems, memory loss, weakness and fatigue may actually have a deficiency in Vitamin B-12. A simple blood test to measure the levels off this vitamin in your body can determine if you are indeed suffering from such a deficiency and the solution can be easily remedied with a supplement.
Clearly there are many different Vitamin Benefits from the many different types of Vitamin B. Many people take a Vitamin B complex to alleviate confusion over which vitamin B they should take. A vitamin B complex has many vitamin benefits and is usually the best choice for those who want to make sure they are getting plenty of the essential vitamins found in the B vitamins.
Vitamin benefits from Vitamin C are many. This essential vitamin is proven to ward off colds, prevent some cancers and heal wounds. Vitamin C is a powerful antioxidant and many people swear that by taking Vitamin C, they actually ward off colds. Toxicity from vitamin C is rare as it would take very large doses to cause harm. However, excessive use of vitamin C can produce a false positive in a urine glucose test.
Vitamin D is often found in dairy products and is known to promote strong bones and teeth. It is also essential in the prevention of osteoporosis, and most post-menopausal women are advised to take supplements of Vitamin D to ward off this crippling disease.
Vitamin benefits from Vitamin E range from repairing skin, reducing smoking lung damage and helping with drug therapies for those undergoing cancer treatment. People who have deficiencies of Vitamin E may experience muscle weakness, anemia, increased infections and even fibrocystic ****** disease.
Vitamin K is useful in controlling blood clots. This vitamin is found in many foods and is rarely toxic, even if taken to great extremes. Most vegetables contain this valuable vitamin.
Vitamin benefits vary from treating skin diseases, preventing sunburn, curing colds to preventing cancer. Before beginning on any vitamin regiment, consult with your physician. In many cases, a good multivitamin may be all you need to make sure that your body is getting the right amount of the valuable properties found in the above mentioned vitamins.
Ethan
Vitamin benefits are substantial. From multi vitamins that offer our body all of the missing nutrients we do not get from eating the wrong foods, to supplements that boost energy, stave off disease, increase libido, and build our immunity. There are many different vitamin benefits.
Most doctors will advise you to take a multivitamin supplement. A multivitamin supplement gives us the nutrients we lack in our daily diets. Many of us do not get the proper vitamins that are derived from certain foods for a variety of reasons. In the world of today, everyone is in a hurry and many of us do not eat right. In addition, many essential vitamin benefits are derived from foods that certain people do not like to eat. Our body still needs these vitamins, however, so taking a supplement is one good way to get the nutrients needed without having to eat foods we do not like.
Vitamin benefits vary as do the different types of vitamins themselves. Vitamin A, for example, has many different benefits. It is shown to be a proven antioxidant and can protect against cancer. Vitamin A is also very useful in curing skin disorders, such as acne. It can even reverse cornea damage in some people.
Foods that are high in Vitamin A contain carrots, broccoli, dairy products, greens, peaches, liver, cherries and squash. When taking Vitamin A, one must be careful about overdosing on this vitamin. Symptoms of a Vitamin A overdose include nausea, vomiting, dry skin and fatigue and may even include hair loss.
Another essential vitamin that provides wonderful vitamin benefits is Vitamin B-1. The vitamin benefits of B-1 include helping with respiratory disorders, acne, fatigue, weakness and effectively fighting off many different diseases. Foods that are high in Vitamin B-1 include broccoli, cauliflower, nuts, eggs, rice, asparagus, turkey, peas, and parsley to name a few.
Vitamin benefits derived from Vitamin B-2 include aiding the body during pregnancy as well as healing wounds and mouth irritations. Many women who become pregnant suffer from anemia and for this reason, Vitamin B-2, along with iron supplements, helps them avoid some of the fatigue that often accompanies the condition. If you have cracked lips, burning eyes, hair loss or insomnia, you may be suffering from a lack of Vitamin B-2. Speak to your doctor about your symptoms as a Vitamin B-2 supplement may be the answer to your problems.
Vitamin B-3 controls cholesterol levels and is used in combination of other medications to treat cardiovascular disease. Vitamin B-3 contains Niacin which has also been used to treat schizophrenia. If you are suffering from fatigue, insomnia, depression or poor concentration, you may have a Vitamin B-3 deficiency. Vitamin benefits from Vitamin B-3 are many and this is one nutrient that you do not want to do without.
Vitamin benefits from Vitamin B-4, which is adrenine, include alleviating fatigue, strengthening the immune system and balancing blood sugar. This vitamin helps with low blood sugar, anemia, allergies, infections, constipation and also stunted growth. Children who do not appear to be growing at a normal rate are often injected with Vitamin B-4 injections. Recent studies have indicated that Vitamin B-4 can help with cancer.
Vitamin B-5 is widely available in most of our foods and actually converts fats and carbohydrates to energy and protein. Vitamin benefits from B-5 are used in post surgical procedures as well as by those who suffer from obesity. Too much of this vitamin, however, can produce diarrhea.
Vitamin benefits from Vitamin B-6 also help convert protein and carbohydrates to energy and helps with anemia and depression. If you are suffering from depression, nausea, vomiting and even symptoms of PMS, ask your doctor about taking a vitamin B-6 supplement that may alleviate your symptoms.
Vitamin B-8 is found in liver, yeast, nuts, chocolate, chicken, eggs, mushrooms, salmon, grains and cauliflower. The vitamin benefits of B-8 are needed for growth as well as the central nervous system and skin and bone marrow. In some cases, Vitamin B-8 is used to treat certain skin disorders.
Many women who are thinking about becoming pregnant are now advised to take Folic Acid, which is found in Vitamin B-9. It is believed that the vitamin benefits of B-9 can prevent birth defects as well as treat anemia. It is advised that women begin taking supplements of this vitamin prior to becoming pregnant.
Vitamin B 10, which is Paba, is not really considered a vitamin, but is used as a sunscreen and is essential for those who wish to avoid the ultraviolet rays in the sun that can cause skin cancer. Vitamin B 10 is not used orally, but directly on the skin. Years ago, Vitamin B 10 was used to fight rheumatic fever.
Vitamin benefits from Vitamin B-12 include relief from menopause as well as anemia. It is also believed that one of the vitamin benefits of B-12 can cure warts. People who are suffering from lower back pain, mental problems, memory loss, weakness and fatigue may actually have a deficiency in Vitamin B-12. A simple blood test to measure the levels off this vitamin in your body can determine if you are indeed suffering from such a deficiency and the solution can be easily remedied with a supplement.
Clearly there are many different Vitamin Benefits from the many different types of Vitamin B. Many people take a Vitamin B complex to alleviate confusion over which vitamin B they should take. A vitamin B complex has many vitamin benefits and is usually the best choice for those who want to make sure they are getting plenty of the essential vitamins found in the B vitamins.
Vitamin benefits from Vitamin C are many. This essential vitamin is proven to ward off colds, prevent some cancers and heal wounds. Vitamin C is a powerful antioxidant and many people swear that by taking Vitamin C, they actually ward off colds. Toxicity from vitamin C is rare as it would take very large doses to cause harm. However, excessive use of vitamin C can produce a false positive in a urine glucose test.
Vitamin D is often found in dairy products and is known to promote strong bones and teeth. It is also essential in the prevention of osteoporosis, and most post-menopausal women are advised to take supplements of Vitamin D to ward off this crippling disease.
Vitamin benefits from Vitamin E range from repairing skin, reducing smoking lung damage and helping with drug therapies for those undergoing cancer treatment. People who have deficiencies of Vitamin E may experience muscle weakness, anemia, increased infections and even fibrocystic ****** disease.
Vitamin K is useful in controlling blood clots. This vitamin is found in many foods and is rarely toxic, even if taken to great extremes. Most vegetables contain this valuable vitamin.
Vitamin benefits vary from treating skin diseases, preventing sunburn, curing colds to preventing cancer. Before beginning on any vitamin regiment, consult with your physician. In many cases, a good multivitamin may be all you need to make sure that your body is getting the right amount of the valuable properties found in the above mentioned vitamins.
Ethan
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Apr
06
Filed Under (Health) by admin
Ronald Godlewski asked:
no single B vitamin, but rather there are eight water soluble vitamins, each of which plays an important role in the cell metabolism process, making up what is known as the B-Complex vitamin. While the B vitamins were once believed to be just a single vitamin, research has showed that these are eight chemically distinct vitamins that can coexist in the same foods, but that can also be found separately in other whole food sources as well. While these eight vitamins can be combined in a supplement known as the vitamin B complex, individual B vitamin supplements are also available. Each of the Vitamin B vitamins is differentiated by a number, and also has its own unique name.
Vitamin B1 - Vitamin B1 is also referred to as Thiamine, and is a water soluble vitamin that is essential for healthy neural function, and metabolism of carbohydrates. The result of a thiamin deficiency in most cases is Beriberi, which is a disease of the nerves and the heart. Less severe deficiencies may result in weight loss, confusion, irritability and malaise. Vitamin B1 can be found in small dosages in many whole food sources including peas, asparagus, cauliflower, yeast, brown rice, oranges, pork, eggs and potatoes.
Vitamin B2 - Vitamin B2 is also referred to as Riboflavin, and is an easily absorbed vitamin that plays a key rule in maintaining overall health. Vitamin B2 is required for many cellular processes within the body including the metabolism of energy, fats, carbohydrates, proteins and ketone bodies. Popular sources for Vitamin B2 include milk, cheese, liver, legumes, yeast, almonds, rock lobsters and soybeans. Riboflavin is easily destroyed by exposure to light, making it difficult to obtain this vitamin through whole food sources.
Vitamin B3 - Vitamin B3 is also referred to as Niacin, and is an organic compound that is a derivative of pyridine and plays an essential role in the metabolic process of living cells. Vitamin B3 or Niacin is especially important in relation to the detoxification of xenochemicals, along with the repair of DNA and the production of steroid hormones within the adrenal gland. Vitamin B3 can be found in numerous whole food sources, including animal products like fish, salmon, milk and eggs, fruits and vegetables such as carrots, dates, avocados and broccoli, seeds, nuts and whole grain products and some fungi, including brewer’s yeast and mushrooms.
Vitamin B5 - Vitamin B5 is also referred to as Pantothenic Acid, and is a water soluble vitamin that is an essential nutrient to sustain life. Vitamin B5 is critical when it comes to the synthesis and metabolism of carbohydrates, fats and proteins. Vitamin B5 can be found in a wide variety of different whole food sources, which is where it derives its name which is from the Greek word “pantothen” for “from everywhere”. Pantothenic Acid, or Vitamin B5 can be found in high amounts in whole grain cereals, eggs, meat, royal jelly and legumes.
Vitamin B6 - Vitamin B6 is also referred to as Pyridoxine, although there are two other compounds that are commonly referred to as Vitamin B6; Pyridoxal and Pyridoxamine. Vitamin B6 is best known for its ability to balance the sodium and potassium in the body, and it also promotes the production of red blood cells. The most popular source for Pyridoxine is dragon fruit, which comes from South East Asia.
Vitamin B7 - Vitamin B7 is also referred to as Vitamin H or Biotin, and is a water soluble vitamin that plays a role in the metabolism of leucine and fatty acids, and in the process of gluconeogenesis. Biotin can be found in a myriad of different whole food sources, though normally in low concentrations. Royal jelly and brewer’s yeast are the greatest sources for Vitamin B7, though this vitamin is also found in oilseed meals, dried yeasts, alfalfa, milk, liver, egg and some vegetables as well.
Vitamin B9 - Vitamin B9 is also referred to as Vitamin M, Vitamin B-c or Folic Acid, and is most known as sourcing from green leafy vegetables which is where this vitamin gets its name. Folic acid, or Folate, can be found in green leafy vegetables like spinach, lettuces and turnip greens, and also in dried beans, fortified cereals, sunflower seeds, peas, and some other fruits and vegetables.
Vitamin B12 - Vitamin B12 is also referred to as Cobalamin, and is vital in the normal functioning of the nervous system and the brain, and also the normal formation of the blood in the body. Vitamin B-12 plays a part in the metabolism of the cells in the body, including their regulation and synthesis, as well as the synthesis and energy production of fatty acids as well. The natural, whole food source of Vitamin B-12 both for humans and animals is other animal products, including meat, eggs and milk products.
Jared
no single B vitamin, but rather there are eight water soluble vitamins, each of which plays an important role in the cell metabolism process, making up what is known as the B-Complex vitamin. While the B vitamins were once believed to be just a single vitamin, research has showed that these are eight chemically distinct vitamins that can coexist in the same foods, but that can also be found separately in other whole food sources as well. While these eight vitamins can be combined in a supplement known as the vitamin B complex, individual B vitamin supplements are also available. Each of the Vitamin B vitamins is differentiated by a number, and also has its own unique name.
Vitamin B1 - Vitamin B1 is also referred to as Thiamine, and is a water soluble vitamin that is essential for healthy neural function, and metabolism of carbohydrates. The result of a thiamin deficiency in most cases is Beriberi, which is a disease of the nerves and the heart. Less severe deficiencies may result in weight loss, confusion, irritability and malaise. Vitamin B1 can be found in small dosages in many whole food sources including peas, asparagus, cauliflower, yeast, brown rice, oranges, pork, eggs and potatoes.
Vitamin B2 - Vitamin B2 is also referred to as Riboflavin, and is an easily absorbed vitamin that plays a key rule in maintaining overall health. Vitamin B2 is required for many cellular processes within the body including the metabolism of energy, fats, carbohydrates, proteins and ketone bodies. Popular sources for Vitamin B2 include milk, cheese, liver, legumes, yeast, almonds, rock lobsters and soybeans. Riboflavin is easily destroyed by exposure to light, making it difficult to obtain this vitamin through whole food sources.
Vitamin B3 - Vitamin B3 is also referred to as Niacin, and is an organic compound that is a derivative of pyridine and plays an essential role in the metabolic process of living cells. Vitamin B3 or Niacin is especially important in relation to the detoxification of xenochemicals, along with the repair of DNA and the production of steroid hormones within the adrenal gland. Vitamin B3 can be found in numerous whole food sources, including animal products like fish, salmon, milk and eggs, fruits and vegetables such as carrots, dates, avocados and broccoli, seeds, nuts and whole grain products and some fungi, including brewer’s yeast and mushrooms.
Vitamin B5 - Vitamin B5 is also referred to as Pantothenic Acid, and is a water soluble vitamin that is an essential nutrient to sustain life. Vitamin B5 is critical when it comes to the synthesis and metabolism of carbohydrates, fats and proteins. Vitamin B5 can be found in a wide variety of different whole food sources, which is where it derives its name which is from the Greek word “pantothen” for “from everywhere”. Pantothenic Acid, or Vitamin B5 can be found in high amounts in whole grain cereals, eggs, meat, royal jelly and legumes.
Vitamin B6 - Vitamin B6 is also referred to as Pyridoxine, although there are two other compounds that are commonly referred to as Vitamin B6; Pyridoxal and Pyridoxamine. Vitamin B6 is best known for its ability to balance the sodium and potassium in the body, and it also promotes the production of red blood cells. The most popular source for Pyridoxine is dragon fruit, which comes from South East Asia.
Vitamin B7 - Vitamin B7 is also referred to as Vitamin H or Biotin, and is a water soluble vitamin that plays a role in the metabolism of leucine and fatty acids, and in the process of gluconeogenesis. Biotin can be found in a myriad of different whole food sources, though normally in low concentrations. Royal jelly and brewer’s yeast are the greatest sources for Vitamin B7, though this vitamin is also found in oilseed meals, dried yeasts, alfalfa, milk, liver, egg and some vegetables as well.
Vitamin B9 - Vitamin B9 is also referred to as Vitamin M, Vitamin B-c or Folic Acid, and is most known as sourcing from green leafy vegetables which is where this vitamin gets its name. Folic acid, or Folate, can be found in green leafy vegetables like spinach, lettuces and turnip greens, and also in dried beans, fortified cereals, sunflower seeds, peas, and some other fruits and vegetables.
Vitamin B12 - Vitamin B12 is also referred to as Cobalamin, and is vital in the normal functioning of the nervous system and the brain, and also the normal formation of the blood in the body. Vitamin B-12 plays a part in the metabolism of the cells in the body, including their regulation and synthesis, as well as the synthesis and energy production of fatty acids as well. The natural, whole food source of Vitamin B-12 both for humans and animals is other animal products, including meat, eggs and milk products.
Jared
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Jan
25
Filed Under (Health) by admin
Olivia Harding asked:
are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins. Obviously, it is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources. The key to gaining the correct amount of vitamins from natural vitamin sources is to eat a healthy and balanced diet.
Matthew
are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins. Obviously, it is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources. The key to gaining the correct amount of vitamins from natural vitamin sources is to eat a healthy and balanced diet.
There are certain diets, such as vegetarian, that provide a limited number of natural vitamin supplements and therefore a supplement may be necessary. Also, the intake required of these natural vitamin sources at certain periods may need to be increased and a supplement may be the best option. It is important to be aware of each of the different types of vitamins and their best natural vitamin sources so that a person can incorporate as many of these as possible into their regular diet. Water soluble vitamins cannot be stored in the body and need to be replenished on a daily basis so it is natural vitamin sources for these vitamins that are the most essential to know.
• Natural vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk
• Natural vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses
• Natural vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes
• Natural vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes
• Natural vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast
• Natural vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ
• Natural vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains
• Natural vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast
• Natural vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk
• Natural vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts
• Natural vitamin B13 sources are root vegetables, liquid whey
• Natural vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds
• Natural vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums
• Natural vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips.
Your health and nutrition center - Vitamins Diary.There are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins. Obviously, it is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources. The key to gaining the correct amount of vitamins from natural vitamin sources is to eat a healthy and balanced diet.
There are certain diets, such as vegetarian, that provide a limited number of natural vitamin supplements and therefore a supplement may be necessary. Also, the intake required of these natural vitamin sources at certain periods may need to be increased and a supplement may be the best option. It is important to be aware of each of the different types of vitamins and their best natural vitamin sources so that a person can incorporate as many of these as possible into their regular diet. Water soluble vitamins cannot be stored in the body and need to be replenished on a daily basis so it is natural vitamin sources for these vitamins that are the most essential to know.
• Natural vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk
• Natural vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses
• Natural vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes
• Natural vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes
• Natural vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast
• Natural vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ
• Natural vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains
• Natural vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast
• Natural vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk
• Natural vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts
• Natural vitamin B13 sources are root vegetables, liquid whey
• Natural vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds
• Natural vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums
• Natural vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips.
Your health and nutrition center - Vitamins Diary.
Matthew
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Jan
11
Filed Under (Health) by admin
Keishon Martin asked:
The water-soluble vitamins (with the exception of vitamin C) are composed entirely of the B and B-complex vitamins, including Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, Cobalamin (B12), Biotin and Pantothenic Acid. Because these vitamins are water soluble and thus have difficulty entering fatty tissues, they aren’t stored in the body and excessive amounts are excreted. And while this means toxicity is generally not a problem, these vitamins must be continually included in a bodybuilder’s diet. Vitamins Are :
1. Cobalamin (vitamin B12)
Although the functions of vitamin B12 are numerous, those important to bodybuilders include carbohydrate metabolism and maintenance of nervous system tissue (the spinal cord and nerves that carry signals from the brain to muscle tissues). Stimulation of muscles via nerves is a critical step in the contraction, coordination and growth of muscles.
Vitamin B12 is available only from foods of animal origin; therefore,it is very important for athletes following a strict vegetarian diet to consult a physician about vitamin B12 supplementation. In fact, B12 shots are popular with countless athletes, vegetarians and nonvegetarians alike, many of who swear it helps them perform better
2. Biotin
Although there’s a limited amount of sports nutrition research on Biotin, it makes our top 10 list because it has critical functions in amino acid metabolism and the production of energy from many sources. There can also may be one vitamin that some bodybuilders have trouble with when attempting to maintain a supply that is adequate.
The reason bodybuilders may have difficulty with Biotin is because it can be blocked by a substance called Avidin. Avidin is found in raw egg whites, a staple for many athletes. In fact, bodybuilders who eat raw egg whites or who don;t cook egg white well enough may experience growth problems with Biotin deficiency if their egg white consumption approaches 20 per day. Eating raw eggs can also lead to a bacterial infection called Salmonella, which can have severe health consequences.
3. Riboflavin (vitamin B2)
Riboflavin is involved in energy production in three areas:
1. Glucose metabolism, 2. Oxidation of fatty acids, and 3. The shuttling of hydrogen ions through the Krebs cycle. Of particular interest to bodybuilders, Riboflavin is somewhat related to protein metabolism. In fact, there is a strong relationship between lean body mass and dietary riboflavin.
One study by Belko and colleagues found that females needed higher than RDA levels of Riboflavin to return blood levels of Riboflavin to normal after exercise. Another study by Haralambie showed that Riboflavin supplementation improved muscular hyperexcitability (seen in trained athletes). This vitamin may prove to be especially important for athletes.
4. Vitamin A
Most of us know that vitamin A helps with vision, but bodybuilders need to become familiar with its other benefits. First of all, vitamin A is important in the synthesis of protein, the chief process of muscle growth. Second, vitamin A is involved in the production of Glycogen, the body’s storage form of energy for high intensity performance.
The problem with vitamin A status in bodybuilders is twofold. 1st, of all most American diets are consistently measured to be low in vitamin A supply. Second, both strenuous physical activity (which disrupts the absorption of vitamin A) and a low fat diet (which renders vitamin A loss in feces) jeopardize the level of vitamin A in the body. So be especially careful of your vitamin A intake during contest preparation.
5. Vitamin E
Vitamin E is a powerful antioxidant, meaning it protects the cell’s membranes. This is important because many of the metabolic processes that take place in the body, including the recuperation and growth of muscle cells, are dependent upon health cell membranes.
You’ve probably heard a lot about antioxidants in the news lately, and research continues to validate their importance. Specifically, antioxidants help to reduce the number of free radicals in the body. Free radicals are natural byproducts of cellular respiration, but accumulation of free radicals can lead to cellular changes and destruction (even cancer), rendering cells unable to adapt normally. As this means a reduction in exercise induced processes of repair and growth in the cell structure.
6. Niacin (vitamin B3)
This vitamin is involved in nearly 60 metabolic processes related to energy production and ranks high for bodybuilders by virtue of its critical importance in providing training fuel (no train, no gain)! The bad news is that high levels of Niacin have been found in the blood of athletes after exercise, suggesting that athletes may need more niacin than nonathletes. On the other hand, the good news is that even if a diet is low in Niacin, the body can make it from the amino acid tryptophan, which is found in abundance in turkey meat.
Bodybuilders are familiar with the form of Niacin known as nicotine acid, which causes vasodilation and may help a competitor look more vascular before going onstage. But this form of Niacin shouldn’t be used during training; large doses of nicotinic acid (50 - 100 mg) significantly impairs the body’s ability to mobilize and burn fat.
7. Vitamin D
Vitamin D plays a crucial role in the absorption of Calcium and Phosphorus. Calcium is necessary for muscular contraction. If adequate stores of Calcium are not available in the muscle, full, hard muscular contractions cannot be sustained. Of course, Calcium is also needed for the integrity of bones, which must support increased muscle tissue and provide an anchor during muscular contraction.
And don’t forget about Phosphorus. The vitamin Phosphorus helps provide quick, powerful muscular contractions, which comprise the majority of movements during weight lifting. Phosphorus is also required for the synthesis of ATP (Adenosine Triphosphate), the high energy molecule used by your muscle cells during contraction.
This nutrient is high in the list since bodybuilders typically avoid the fat content, e.g., dairy foods. Look for vitamin D fortified foods and get in the habit of drinking at least one glass of low-fat or nonfat milk per day.
8. Thiamine (vitamin B1)
This B vitamin packs muscle! Thiamine is one of the vitamins required for protein metabolism and growth. It’s also involved in the formation of hemoglobin, a protein found in red blood cells that transports oxygen throughout the body (especially working muscles). The transport of oxygen is critical to athletic performance and becomes even more important as intensity and duration of exercise increase.
Making matters more interesting, Thiamine, according to research, is one of the few vitamins that enhances performance when supplemented and is increasingly needed by athletes. Not only that, but Thiamine requirements appear to be directly related to caloric expenditure. The more exercise frequency, intensity and duration increase, the more Thiamine is needed.
9. Vitamin C (Ascorbic Acid)
Surprised? Most athletes don’t realize how important vitamin C status is to success. As the most widely studied vitamin in sports nutrition, Ascorbic acid has proven itself to be valuable to bodybuilders in many ways.
First, vitamin C is an antioxidant, protecting muscle cells from free radical damage, thus enhancing recovery and growth.
Second, Ascorbic acid is also involved with amino acid metabolism, especially the formation of Collagen. The tissue collagen is the primary constituent of connective tissue, the stuff that holds together your bones and muscles. This may not seem important, but as you lift heavier weights, the stress you put on your structure becomes tremendous. When connective tissue is not as healthy and strong as it should be (a problem often seen in steroid users), risk of injury increases dramtically.
Third, vitamin C helps in the absorption of Iron. Iron is necessary to help Oxygen bind to hemoglobin in blood. Without adequate oxygen transportation in blood, muscles are robbed of precious oxygen and performance is greatly reduced.
Fourth, Ascorbic acid also assists in the formation and release of steroid hormones, including the anabolic hormone testosterone.
Finally, vitamin C is perhaps the most water soluble vitamin there is. In other words, it diffuses very rapidly in water. Since a muscle cell is mostly water, the more muscular an athlete becomes, the more vitamin C disperses and the lower the concentration of this critical substance becomes in body tissues. So vitamin C requirements are greatly increased for bodybuilders.
Bodybuilders are notorious for overlooking these key components of growth and performance. Do yourself a favor and analyze your diet to ensure you’re taking in enough of the vitamins outlined above. Remember: You could have the best diet in the world in terms of calories, fat, etc, but if you’re lacking adequate levels of these metabolic spark plugs, you’re shooting yourself in the foot.
Daniel
The water-soluble vitamins (with the exception of vitamin C) are composed entirely of the B and B-complex vitamins, including Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, Cobalamin (B12), Biotin and Pantothenic Acid. Because these vitamins are water soluble and thus have difficulty entering fatty tissues, they aren’t stored in the body and excessive amounts are excreted. And while this means toxicity is generally not a problem, these vitamins must be continually included in a bodybuilder’s diet. Vitamins Are :
1. Cobalamin (vitamin B12)
Although the functions of vitamin B12 are numerous, those important to bodybuilders include carbohydrate metabolism and maintenance of nervous system tissue (the spinal cord and nerves that carry signals from the brain to muscle tissues). Stimulation of muscles via nerves is a critical step in the contraction, coordination and growth of muscles.
Vitamin B12 is available only from foods of animal origin; therefore,it is very important for athletes following a strict vegetarian diet to consult a physician about vitamin B12 supplementation. In fact, B12 shots are popular with countless athletes, vegetarians and nonvegetarians alike, many of who swear it helps them perform better
2. Biotin
Although there’s a limited amount of sports nutrition research on Biotin, it makes our top 10 list because it has critical functions in amino acid metabolism and the production of energy from many sources. There can also may be one vitamin that some bodybuilders have trouble with when attempting to maintain a supply that is adequate.
The reason bodybuilders may have difficulty with Biotin is because it can be blocked by a substance called Avidin. Avidin is found in raw egg whites, a staple for many athletes. In fact, bodybuilders who eat raw egg whites or who don;t cook egg white well enough may experience growth problems with Biotin deficiency if their egg white consumption approaches 20 per day. Eating raw eggs can also lead to a bacterial infection called Salmonella, which can have severe health consequences.
3. Riboflavin (vitamin B2)
Riboflavin is involved in energy production in three areas:
1. Glucose metabolism, 2. Oxidation of fatty acids, and 3. The shuttling of hydrogen ions through the Krebs cycle. Of particular interest to bodybuilders, Riboflavin is somewhat related to protein metabolism. In fact, there is a strong relationship between lean body mass and dietary riboflavin.
One study by Belko and colleagues found that females needed higher than RDA levels of Riboflavin to return blood levels of Riboflavin to normal after exercise. Another study by Haralambie showed that Riboflavin supplementation improved muscular hyperexcitability (seen in trained athletes). This vitamin may prove to be especially important for athletes.
4. Vitamin A
Most of us know that vitamin A helps with vision, but bodybuilders need to become familiar with its other benefits. First of all, vitamin A is important in the synthesis of protein, the chief process of muscle growth. Second, vitamin A is involved in the production of Glycogen, the body’s storage form of energy for high intensity performance.
The problem with vitamin A status in bodybuilders is twofold. 1st, of all most American diets are consistently measured to be low in vitamin A supply. Second, both strenuous physical activity (which disrupts the absorption of vitamin A) and a low fat diet (which renders vitamin A loss in feces) jeopardize the level of vitamin A in the body. So be especially careful of your vitamin A intake during contest preparation.
5. Vitamin E
Vitamin E is a powerful antioxidant, meaning it protects the cell’s membranes. This is important because many of the metabolic processes that take place in the body, including the recuperation and growth of muscle cells, are dependent upon health cell membranes.
You’ve probably heard a lot about antioxidants in the news lately, and research continues to validate their importance. Specifically, antioxidants help to reduce the number of free radicals in the body. Free radicals are natural byproducts of cellular respiration, but accumulation of free radicals can lead to cellular changes and destruction (even cancer), rendering cells unable to adapt normally. As this means a reduction in exercise induced processes of repair and growth in the cell structure.
6. Niacin (vitamin B3)
This vitamin is involved in nearly 60 metabolic processes related to energy production and ranks high for bodybuilders by virtue of its critical importance in providing training fuel (no train, no gain)! The bad news is that high levels of Niacin have been found in the blood of athletes after exercise, suggesting that athletes may need more niacin than nonathletes. On the other hand, the good news is that even if a diet is low in Niacin, the body can make it from the amino acid tryptophan, which is found in abundance in turkey meat.
Bodybuilders are familiar with the form of Niacin known as nicotine acid, which causes vasodilation and may help a competitor look more vascular before going onstage. But this form of Niacin shouldn’t be used during training; large doses of nicotinic acid (50 - 100 mg) significantly impairs the body’s ability to mobilize and burn fat.
7. Vitamin D
Vitamin D plays a crucial role in the absorption of Calcium and Phosphorus. Calcium is necessary for muscular contraction. If adequate stores of Calcium are not available in the muscle, full, hard muscular contractions cannot be sustained. Of course, Calcium is also needed for the integrity of bones, which must support increased muscle tissue and provide an anchor during muscular contraction.
And don’t forget about Phosphorus. The vitamin Phosphorus helps provide quick, powerful muscular contractions, which comprise the majority of movements during weight lifting. Phosphorus is also required for the synthesis of ATP (Adenosine Triphosphate), the high energy molecule used by your muscle cells during contraction.
This nutrient is high in the list since bodybuilders typically avoid the fat content, e.g., dairy foods. Look for vitamin D fortified foods and get in the habit of drinking at least one glass of low-fat or nonfat milk per day.
8. Thiamine (vitamin B1)
This B vitamin packs muscle! Thiamine is one of the vitamins required for protein metabolism and growth. It’s also involved in the formation of hemoglobin, a protein found in red blood cells that transports oxygen throughout the body (especially working muscles). The transport of oxygen is critical to athletic performance and becomes even more important as intensity and duration of exercise increase.
Making matters more interesting, Thiamine, according to research, is one of the few vitamins that enhances performance when supplemented and is increasingly needed by athletes. Not only that, but Thiamine requirements appear to be directly related to caloric expenditure. The more exercise frequency, intensity and duration increase, the more Thiamine is needed.
9. Vitamin C (Ascorbic Acid)
Surprised? Most athletes don’t realize how important vitamin C status is to success. As the most widely studied vitamin in sports nutrition, Ascorbic acid has proven itself to be valuable to bodybuilders in many ways.
First, vitamin C is an antioxidant, protecting muscle cells from free radical damage, thus enhancing recovery and growth.
Second, Ascorbic acid is also involved with amino acid metabolism, especially the formation of Collagen. The tissue collagen is the primary constituent of connective tissue, the stuff that holds together your bones and muscles. This may not seem important, but as you lift heavier weights, the stress you put on your structure becomes tremendous. When connective tissue is not as healthy and strong as it should be (a problem often seen in steroid users), risk of injury increases dramtically.
Third, vitamin C helps in the absorption of Iron. Iron is necessary to help Oxygen bind to hemoglobin in blood. Without adequate oxygen transportation in blood, muscles are robbed of precious oxygen and performance is greatly reduced.
Fourth, Ascorbic acid also assists in the formation and release of steroid hormones, including the anabolic hormone testosterone.
Finally, vitamin C is perhaps the most water soluble vitamin there is. In other words, it diffuses very rapidly in water. Since a muscle cell is mostly water, the more muscular an athlete becomes, the more vitamin C disperses and the lower the concentration of this critical substance becomes in body tissues. So vitamin C requirements are greatly increased for bodybuilders.
Bodybuilders are notorious for overlooking these key components of growth and performance. Do yourself a favor and analyze your diet to ensure you’re taking in enough of the vitamins outlined above. Remember: You could have the best diet in the world in terms of calories, fat, etc, but if you’re lacking adequate levels of these metabolic spark plugs, you’re shooting yourself in the foot.
Daniel
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