|
Within
Ayurlight Home Articles Ayurveda Yoga Books Education Resources Contact About
    |
|
The B Vitamins By Sarah Tewhey The B vitamins like other essential vitamins and minerals are known as micronutrients. Despite the fact that humans need only several milligrams a day for optimal body function, their importance can be underestimated. The B complex vitamins play an important part in metabolism. B vitamins bind with enzymes to create the chemical reactions that release the energy we need from the foods we eat. For this reason the B vitamins are often called coenzymes because of their vital part in keeping the metabolic process moving. If there is imbalance in the metabolism then there may be also a deficiency in B vitamins. (Noss Whitney 294) The B vitamins work as a team to bring energy and health. As a group they maintain the health of the nerves, skin, eyes, hair, liver and mouth, as well as healthy muscle tone in the gastrointestinal tract and proper brain function (Balch 15.) There is rarely a deficiency of only one B vitamin and usually they are deficient as a group. The interdependence of the B vitamins should always be considered. When taken as supplements they should almost always be used together in a B Complex formula. Dietary sources are spread across the food groups. Grains, fruits and vegetables, meats and dairy each offer different amounts of B vitamins. This makes eating a healthy balanced diet important in meeting this nutritional need. Because they are water-soluble these vitamins will leech into cooking water. For this reason it is best to use cooking methods that require little or no water. In general oral contraceptives, alcohol and many antibiotics will destroy levels of the B vitamins in the body. People who use these regularly should be careful about getting enough of the B's in their diet. While the major B vitamins are discussed here, be aware that folate or folic acid, biotin, choline, inositol, carnitine and para-aminobenzoic acid (PABA) are also nutrients that are grouped in the B vitamin family. Thiamine (Vitamin B1) Thiamine is essential in the metabolism of carbohydrates and can protect the body from aging. Thiamine also is present on the nerve cells that are connected to muscle function. This vitamin also is important in developing learning capacity and healthy blood circulation. Foods that have been highly processed and refined contain almost no thiamine. When obtaining this vitamin it is important to eat a healthy whole food diet. (Noss Whitney 295) Pork is very high in thiamine along with soy, watermelon and sunflower seeds. Brown rice, peas, and seaweeds such as nori and wakame are also excellent sources of thiamine. Whole grains provide adequate thiamine over the course of the day. This nutrient is not stable in high heat and extended cooking will destroy thiamine in foods. Alcohol disrupts the thiamine present in the body by displacing it into the urine. (Noss-Whitney 295) Generally those who consume a large amount of alcohol and who eat many processed foods may be deficient in thiamine. Riboflavin (Vitamin B2) Many people have heard of riboflavin, but few people know what it actually does. Because it can donate and accept atoms of hydrogen it is an important coenzyme in antioxidant processes. Riboflavin plays an important role in energy metabolism in nearly every cell of the body and is essential in the production of red blood cells. This B vitamin promotes respiration in our cells and a healthy immune system. Riboflavin coenzymes also help support the skin, eyes, hair and nails. (Balch 16) The most substantial amounts of riboflavin can be obtained from dairy foods such as milk, yogurt and cheese. Most meats and shellfish also contain high amounts of riboflavin. For those who choose to avoid animal products mushrooms, the seaweed hijiki, nutritional yeast, dark green leafy vegetables and many whole grains can provide adequate riboflavin. While riboflavin will tolerate high heat in cooking, it does not tolerate irradiation and ultraviolet light. (Noss Whitney 299) Niacin (Vitamin B3) This B vitamin is essential in the metabolism of sugars, fats and alcohol and is also an antioxidant. Niacin promotes good memory, healthy digestion and a balanced nervous system. High doses of B3 have also been used experimentally in treatment for schizophrenia. (Pitchford 442) Unlike other B vitamins niacin can be produced within the body from the amino acids tryptophan. Generally individuals can obtain their niacin through protein sources that contains this amino acid. Most meats are good sources of niacin as well as peanuts, mushrooms and leafy green vegetables. Other sources of niacin include whole wheat, brewer's yeast, and potatoes. Niacin remains intact even when foods are prepared with high heat. Increasing niacin in the diet has been connected to lowered blood cholesterol and may aid diabetes. While dramatically increasing niacin in the diet may have some health benefits, supplementation must be monitored closely by a health care provider due to the possibility of niacin toxicity. Long term increases in niacin can create ulcers, liver damage and low blood pressure. (Noss Whitney 301) Panthothenic Acid (Vitamin B4) Panthothenic acid has a vital part in the creation of lipids, proper functioning of the adrenals, synthesis of neurotransmitters and plays a role in red blood cell production. Panthothenic acid is a necessary part of every cell in the body and is present in abundance in the organs. Most diets provide enough panthothenic acid and deficiencies are rare. However, because it is destroyed by heat this vitamin is lost during cooking. Panthothenic acid is present in many types of meat with a very high concentration occurring in organ meats. Whole grains such as brown rice, and whole grain cereals as well as soy, mushrooms, avocado and butter are also excellent sources of panthothenic acid. Pyridoxine (Vitamin B6) The coenzymes of vitamin B6 are essential to amino acid metabolism. It is required in order for the body to produce all twenty amino acids from the eight that are essential in the diet. (Noss Whitney 304) Pyridoxine is responsible for absorption of fats and proteins, required for brain function, aids the immune system and helps to synthesize the RNA and DNA that allow our cells to reproduce and flourish. Pyridoxine also may prevent cancer, heart disease and high cholesterol, as well as ease symptoms of PMS. The coenzymes created by vitamin B6 are a part of more processes than almost any other dietary nutrient. Foods such as potatoes, bananas, watermelons and white rice have very high levels of pyridoxine. Many green and leafy vegetables, acorn squash and some fruits such as avocado and prunes also have high amounts. The legume family offers adequate pyridoxine. Meats provide some pyridoxine with chicken and turkey leading in this food group. Pyridoxine is destroyed when heated and there is some evidence that the vitamin is less available for absorption in sources that come from plants. (Noss Whitney 305) High doses have been found to help cure carpal tunnel syndrome and to aid sleep disorders. Taking high doses over a long period of time should always be done under the care of a professional as excessive pyridoxine has been linked to severe nerve damage. (Balch 18) Cyanocobalamin (Vitamin B12) Deficiencies of this vitamin are rarely found in humans because as B12 moves through the digestive tract it is constantly reabsorbed by the intestines. The average human stores enough vitamin B12 for up to five years. A deficiency in this vitamin more likely reflects poor absorption than a nutritional deficiency. Vitamin B12 also requires certain stomach enzymes to release it from food. Without a healthy stomach B12 can remain attached to food without ever being digested. (Noss Whitney 312) B12 is important in the creation of new cells, amino acid and fatty acid break down and maintains the protective sheath around nerves. B12 also aids in the activation of folate, production of healthy red blood cells and formation of healthy bones. Vitamin B12 is found mainly in animal products. Meat, milk and eggs will all provide adequate amounts of B12. Some sea vegetables also provide dietary B12. Strict vegans should be aware of the presence of B12 in their diet as signs of deficiency can take up to twenty year to develop. Microwave ovens completely inactivate this vitamin and so stovetop cooking of animal products should be used. (Noss Whitney 314) Balch, P,, and Balch, J. (2000) Prescription for Nutritional Healing. (3rd ed.). New York: Avery. Noss-Whitney, E, Rady-Rolfes, S. (1999) Understanding Nutrition. (8th ed. ), Blemont, California: Wadsworth Publishing Company. Pitchfod, P. (2002) Healing with Whole Foods. (3rd ed. ). Berkeley, California: North Atlantic Books. copyright 2003 ------------------------------------------------------------ Sarah Tewhey is a student and teacher of Yoga, Ayurveda and the healing arts. She completed two years of study with Dr. Vasant Lad at The Ayurvedic Institute and a B.S. at Lesley University in Mind/Body Studies with a specialization in the female healing process and its relationship to modern medicine. Sarah is currently a student in the Masters program at Southwest Acupuncture College in Albuquerque. Sarah can be contacted at: sarah@ayurlight.com |
|
|
Copyright © 2002 Ayurlight.com |
