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VITAMINS—TAKE AIM FOR BETTER HEALTH
January 2005
The complete B family is composed of eight vitamins, which include
thiamine B1, riboflavin B2, niacin B3, pyridoxine B6, folic acid, cobalamin
B12, pantothenic acid and biotin. Recent research suggests that B vitamins
may have the ability to lower the risk of heart attacks, cancer, stroke
and Alzheimer’s disease. They are a “family” because
they all help produce energy from carbohydrates, fats and proteins in
the food we eat and help produce DNA and new cells. We need all the B
vitamins for a healthy brain, nerves, muscles and heart. Each B vitamin
has its own job, yet in the body they work together and are dependent
on each other. This is why the key is to get a good balance of all eight
of these B vitamins. The best way is to eat a variety of foods, so let’s
take a closer look...
TTHIAMINE B1: Essential
for a healthy brain, nerves, heart and muscle function. Rich food sources
include: enriched grains & cereals, whole wheat, brown rice, peas,
pork and green leafy vegetables.
RIBOFLAVIN B2: Significant
in maintaining the skin, eye and intestinal tract. This vitamin converts
sugar to energy and boosts iron uptake. Food sources include dairy products,
beef, chicken, fish, liver, enriched grains & cereals.
NIACIN B3: Helps break down
carbohydrate and fat, maintains skin, nerves and the intestinal tract
and may lower cholesterol. Found in protein-rich food such as beef, tuna
and chicken as well as peanuts, enriched grains & cereals.
PANTOTHENIC ACID & BIOTIN:
These vitamins help to metabolize energy-providing nutrients. Bacteria
in the intestine produce both vitamins. Panthothenic acid is available
in many foods. Rich food sources include pork, cereal, liver and egg yolks
for biotin.
PYRIDOXINE B6: Aids in protein
metabolism, healthy brain, nerves and immune system. Research suggests
that in concert with folate, B6 may guard against various forms of cancer.
Found in legumes, broccoli, whole grains, poultry, fish, red meats, bananas
and potatoes.
FOLIC ACID, also known as folate:
Interacts with B12 to synthesize DNA that is essential for all cells in
the body. Works with B6 and B12 to lower homocysteine levels, which are
associated with heart disease, stroke, dementia, Alzheimer’s and
some cancers. It’s found in green leafy vegetables, beets legumes,
oranges and enriched grains & cereals.
COBALAMIN B12: Required
for maintenance of blood, nerve and bone cells and converts folate to
the active form. B12 can only be absorbed when combined with an intrinsic
factor. As we age, the ability to absorb this vitamin may be impaired.
Progressive deficiency may be related to mental and neurological problems
associated with aging. Rich sources include liver, meat, poultry, fish,
dairy products, fortified soy & cereal.
NOURISHING NEWS ARCHIVES
December
2004 Newsletter
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2004 Newsletter
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2004 Newsletter
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2004 Newsletter
©CNS/RQA/CA, INC
B Vitamins
are found in meat, poultry and dairy products.
Plenty of B’s are in whole grains and some fruits
and vegetables with the exception of B12. Fortified cereals
& grains are good choices, although not all the B’s are
added. Older adults who avoid red meats and dairy products pose
a higher risk for inadequate B12 and riboflavin. Additional B6 and
B12 may be advised for those over 50. A daily age-specific multivitamin
is probably the best bet. Check with your physician. .
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