All About Vitamin A and Vitamin B
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All About Vitamin A and Vitamin B |
All About Vitamin A
Vitamin A was given the first letter of the alphabet for a
name because it was the first vitamin to be discovered. It was found that
vitamin A has a large number of uses in the body including keeping eyes
healthy, aiding cell growth and also helping boost the immune system. However,
vitamin A is not only absorbed directly but it is also created by the body by
converting beta carotene into vitamin A.
Vitamin A itself is found in a number of foods such as eggs,
milk, liver and meat. Beta carotene that the body can convert into vitamin A is
found in many fruits and vegetables, especially the red, orange and green
coloured ones. The most important point to remember that consuming too much
pure vitamin A can be toxic. It is essential not to exceed the recommended
daily allowance for vitamin A. The actual recommended allowance of vitamin A
varies depending on a person’s age, sex and other factors. While the actual
amount of vitamin A consumed may be toxic if the recommended daily allowance is
exceeded, there is a far higher limit to how much beta carotene can be
consumed. Therefore it is advisable to concentrate on obtaining the greatest
amount of beta carotene which the body can then convert to vitamin A, rather
than consuming vast quantities of pure vitamin A rich foods.
Many people will remember being told that eating lots of
carrots helps you to see in the dark and that is down to the vitamin A that is
produced from the high levels of beta carotene that are found in the
vegetables. Other foods which have high levels of beta carotene that can be
converted to vitamin A include tomatoes and dark green leafy vegetables, such
as spinach. Beta carotene is not only used to form vitamin A, but it is also a
powerful antioxidant in itself. None of the beta carotene that is absorbed is
wasted as any excess after conversion to vitamin A has taken place is used to
fight the harmful free radicals within the body. Vitamin A also helps fight
infections and illnesses by helping tissues that line various parts of the
body, including the eyes, mouth, nose, throat and lungs, to grow and also to
repair them if they are damaged to prevent infection. Children also need plenty
of vitamin A to help their bones and teeth to develop properly.
The
Different Types of B Vitamins
There are a
large number of B vitamins that are needed to keep all of the body functions
performing properly. All of the B vitamins are essential for a number of
different processes. Without sufficient B vitamins the blood supply would not
be healthy and this leads to a variety of illnesses and diseases. The brain
needs B vitamins to function correctly and the heart also needs B vitamins to
stay healthy and prevent heart disease and food is broken down into the various
nutrients by B vitamins. In fact, just about every organ and process within the
body requires at least one form of the B vitamin.
Thiamin, or
B1, is the B vitamin that the body needs to keep all of its cells, especially
the nerves, functioning correctly. It is especially important for memory and
general mental health and is one of the B vitamins that is required to convert
food into energy.
Riboflavin,
or B2, is the B vitamin that is essential for releasing the enrgy from food
that has been consumed. Without this B vitamin the body cannot grow or develop
properly as red blood cells will not be as healthy as they should be.
Niacin, or
B3, is the B vitamin that is involved in over fifty processes, ranging from
detoxifying chemicals to making hormones and releasing energy from food.
Pantothenic
acid, or B5,works with several other B vitamins for a number of essential
processes including breaking down fats, proteins, and carbohydrates into energy
and is also the B vitamin that is needed to form vitamin D, a variety of
hormones, and red blood cells.
Pyridoxine,
or B6, is the B vitamin that is largely responsible for redistributing the
amino acids to create over five thousand proteins that are needed by the body
and is also one of the B vitamins needed to form various enzymes.
Biotin, or
B7, is one of the B vitamins that are involved in a number of processes within
the body, including the breaking down of fats, carbohydrates and proteins into
useable energy forms.
Folic acid,
or B9, is the essential B vitamin for aiding in cell growth and division,
especially during pregnancy. This B vitamin is also necessary to make natural
chemicals which control the appetite, moods and quality of sleep. It is also
the best B vitamin for helping lower the chances of suffering a heart attack or
stroke by keeping the arteries open.
Cobalamin,
or B12, is one of the B vitamins that is important in the process of converting
the carbohydrates, proteins, and fats into energy. This B vitamin is also vital
in forming the protective covering of nerve cells and to keep red blood cells
healthy, and help prevent heart disease.
A Guide to
the B Complex Vitamins
There is a
lot of discussion about the B complex vitamin and how it is essential for the
body to perform a multitude of functions. However, the B complex vitamin is not
simply one very complicated vitamin, as the name might suggest. There are
actually eight B vitamins that are in the B complex vitamin as well as a few
other related substances. The eight vitamins that make up the B complex vitamin
are thiamine or vitamin B1, riboflavin or vitamin B2, niacin or vitamin B3,
pyridoxine or vitamin B6, cobalamine or vitamin B12, folic acid, pantothenic
acid and biotin. The other related substances that are also in the B
complex vitamin include choline, inositol and para-aminobenzoic acid.
Every part
of the B complex vitamin performs its own individual function within the body
but it is when they work together as the B complex vitamin that they provide
essential maintenance for the body to remain healthy. The B vitamin complex
comprises B vitamins which are water soluble and it is essential that enough of
these vitamins are consumed on a daily basis. The body cannot store water
soluble vitamins such as the B complex vitamin and this leads to a regular
intake being required.
The B
complex vitamins are extremely beneficial for a number of conditions and may be
needed in additional quantities at certain times in a person’s life. Of course,
there is a recommended daily allowance for the B complex vitamins that varies
according to the sex and age of a person. However, doctors and other health
professionals have discovered the benefits of increasing the intake of the B
complex vitamin to help overcome certain illnesses.
Many people
suffer from anxiety and stress at one time or another and research has found
that the B complex vitamin can be beneficial in helping alleviate the symptoms
of anxiety and stress. If a person has been unwell the B complex vitamin can be
extremely valuable in aiding the recovery process. Fatigue can be a symptom of
a multitude of illnesses as well as simply overdoing things but the B complex
vitamin can help alleviate general tiredness and lethargy.
Interestingly,
some skin conditions, such as dermatitis, can also benefit from addition B
complex vitamin intake. In fact, a number of creams and other skin preparations
contain added vitamin B complex that can be absorbed by the skin to alleviate
the condition. The condition of a person’s hair will also be greatly improved
with sufficient B complex vitamin intake.
B12 Vitamin
Basics
The b12
vitamin is just one of the essential b vitamins that are needed to maintain a
healthy body and mind. Cobalamin is the alternative name for the 12b vitamin.
The body needs the b12 vitamin for a number of different processes including
converting the fats, carbohydrates and proteins from all food that is consumed
into energy. One of the most important processes that the b12 is essential for
is to create healthy red blood cells. The prevention of heart disease relies on
the production of healthy blood cells and therefore the b12 vitamin is vital.
The b12 vitamin is also vital for keeping the immune system functioning at its
maximum efficiency. Not only this, but the b12 vitamin also works to form the
protective covering of all the nerve cells in the body.
The
production of red blood cells is not the only type of cells that the b12
vitamin is essential for. In fact, all of the cells in the body require the b12
vitamin, including white blood cells and nerve cells. The white blood cells are
an important part of the immune system and without the b2 vitamin the effectiveness
of the immunity of the body to germs and viruses is heavily reduced. The nerve
cells need the b12 vitamin to create the fatty layer that will protect them
from damage. The brain cells are particularly open to disease and damage if
there is not enough b12 vitamin present to form this protective layer.
Even though
the b12 vitamin is involved in so many essential processes the actual
recommended daily amount that a body needs is quite small. The fact is that the
majority of people consume much more of the b12 vitamin than their body actually requires. The only issue
is that the body cannot absorb the b12 vitamin very easily and has to create
its own aid to the process. The intrinsic factor that the body produces helps
the body to absorb the b12 vitamin that it needs from food but this still
amounts to only half of the total b12 vitamin available. A deficiency in the
b12 is extremely rare in most people and is made even less likely because the
body can recycle the b12 vitamin that it already has absorbed.
A few
groups of people may develop anaemia due to a lack of b12 vitamin in their
diet. Young children often have a problem getting enough of the b12 vitamin
because they may be extremely fussy eaters and it is important to encourage
them to eat as wide a variety of foods as possible. This is not only the case
with the b12 vitamin but is true for all essential vitamins and minerals.
The
Importance of the 12 B vitamin
The 12 b
vitamin is one of the b vitamins that are essential to maintain a healthy body.
Otherwise known as Cobalamin, the 12b vitamin is needed for the processes to
convert the carbohydrates, fats and proteins from food into energy. 12 b also,
more importantly, helps keep the red blood cells healthy and therefore prevent
heart disease as well as keeping the immune system functioning at its maximum
level. In addition, 12 b is used to create the protective covering of all nerve
cells in the body.
The most important
function of 12 b is to form healthy red blood cells. However, all cells need 12
b to keep them healthy. It is the white blood cells, amongst others, that need
12 b to help ensure that the immune system functioning properly. All of the
nerve cells in the body also need 12 b to form their protective fatty layer.
This is essential for all of the nerves but is especially so for those in the
brain. If there is not sufficient 12 b to create this protective layer then the
brain will not be functioning properly.
Interestingly,
the amount of 12 b that the body needs is relatively small but is needed on a
regular basis. However, 12 b on its own is not enough as the body cannot absorb
it easily. To help the body absorb 12 b the stomach produces intrinsic factor
which enables more of the 12 b to be absorbed. 12 b is only found in animal
foods such as liver, eggs, fish and meat but most people consume far more than
their recommended daily amount of 12 b. This is not a problem as the body can
only absorb about half of the 12 b that is consumed. It is also worth noting
that the body can recycle the 12 b which cuts down on the impact of a 12 b
deficiency. However, strict vegetarians or vegans are likely to require 12 b
supplements if they do not eat any animal products that contain 12 b.
If the body
does not have enough 12 b then anaemia is the most obvious symptom. Obviously,
this is due to the fact that there is not enough 12 b to make healthy red blood
cells. Anaemia can also be caused by the body not creating enough intrinsic
factor to help absorb the 12 b that is available in the food consumed. The body
tends to makes less intrinsic factor once a person reaches 50 and this will
lead to less 12 b being absorbed and supplements of 12 b may be required. Kids
are also at risk from anaemia because they may not eat the food that contain 12
b. Pregnant women need more 12 b because the baby is absorbing 12 b during the
pregnancy to grow properly.
An Overview
of the B5 Vitamin
The B5
vitamin is also known as Pantothenic Acid. The B5 vitamin is the most prolific of
all the vitamins and is found in every type of food. In fact, it is impossible
for a person to consume less B5 vitamin than they need. That means that there
is no little possibility that a person can have a B5 vitamin deficiency. For
this reason, there is actually no recommended daily amount that health
professionals can state as everyone obtains more than enough from their normal
food consumption. However, even though there is no need to calculate a
recommended daily allowance it does not mean that the B5 vitamin is not vital
for a healthy body and mind. In fact, the B5 vitamin is essential for turning
food into energy amongst other functions. The B5 vitamin is responsible for
taking the fats and carbohydrates into energy.
Some B5
vitamin can be found in almost every food whether it is animal or vegetable.
Obviously there are some sources of the B5 vitamin that are better than others
but a balanced diet will provide more than enough. The foods with the highest
B5 vitamin content are organ meats, salmon, eggs, beans, milk, and whole
grains. It is worth noting that the B5 vitamin is lost when grains are milled
into flour and tends not to beaded back in. Therefore, processed grain foods
such as bread, pasta, rice, breakfast cereal, and baked goods are not good
sources of the B5 vitamin.
The B5
vitamin is the most effective when it is combined with other B vitamins
especially thiamin or B1, riboflavin or B2, niacin or B3, pyridoxine or B6, and
biotin. Along with these other B vitamins, the B5 vitamin is an integral part
in a number of processes. The most important of these is the production of
energy from food that is consumed and this is known as the Kreb’s cycle. The B5
vitamin is also required for releasing energy from fats.
Interestingly,
the B5 vitamin is also considered to be helpful in reducing stress. This is
chiefly due to the fact that during periods of stress, the body produces more
of certain hormones such as adrenalin and these require the B5 vitamin. There
are many theories as to the benefits of the B5 vitamin but there is no need for
the majority of people to actively seek out foods that are high in B5 as they
are likely to be consuming far more than is needed already. There are no
adverse effects to consuming too much B5 vitamin.
A Guide to
the B6 Vitamin
The B6
vitamin, also known as pyridoxine, is one of the most versatile of the B
vitamins and yet the body only requires a relatively small amount. The B6 vitamin works closely with all the
other B vitamins, especially niacin, folic acid, and Cobalamin and contributes
to numerous functions in the body. Amino acids are converted by the B6 vitamin
into proteins and it is also required for transforming stored sugar within the
body into essential energy. Basically, the B6 vitamin is essential for
converting the proteins that are consumed into proteins that the body needs and
also for converting the carbohydrates from the form that they are stored in the
body to a form that can be used for extra energy.
The body
requires a number of different proteins and it is the B6 vitamin that ensures
that the correct forms are available. For example, the B6 vitamin will create
haemoglobin for carrying oxygen in the blood cells, hormones for regulating
blood pressure, neurotransmitters and various enzymes.
The
recommended daily allowance for the B6 vitamin is only around 2.0mg but this
seemingly insignificant amount is used extremely efficiently within the body to
produce over sixty different enzymes. The best sources of the B6 vitamin are
high-protein foods such as eggs, fish, poultry, and meat and it is also added
to breakfast cereals and bread to ensure that everyone is able to consume their
recommended daily allowance, even if they do not eat meat products. An
additional amount of the b6 vitamin may be beneficial for the heart and immune
system. B6 vitamin supplements are sometimes required by asthmatics and
diabetics. However, it is important to be aware that large doses of the B6
vitamin can be toxic.
As the B6
vitamin is found in many common foods the majority of people receive sufficient
amounts of the vitamin from their normal diet. There are some groups that may
need to take a B6 vitamin supplement to ensure that they obtain the recommended
daily allowance. For example, pregnant or breastfeeding women will need a
slightly higher amount of the B6 vitamin to allow for the amount of the vitamin
that is being absorbed by the baby although it is possible to obtain the extra
B6 vitamin from an increased consumption of high-protein foods. Strict vegetarians
or vegans, however, and children who do not eat animal products may need a B6
vitamin supplement as vegetables and fruits are poor sources of the B6 vitamin.