B vitamins

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The nutrients that are most often added back are the b vitamins thiamin, riboflavin, niacin, and folate, and the mineral iron. Unfortunately, none of the fiber or phytochemicals are added back, nor are many of the vitamins and minerals, like zinc, magnesium, chromium, manganese, selenium, copper, and vitamin E. So, although enrichment is desirable, it is a very distant second choice to leaving the grain intact. In North America more than 98 percent of all the flour we use is refined white flour. Sugars, like white flour or white rice, are also refined carbohydrates.

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Good natural sources of b vitamins include brewer's yeast, liver and whole-grain cereals. b vitamins are also manufactured by intestinal bacteria, which grow well in the presence of milk sugar and small amounts of fat. Milk-free diets or the intake of sulfonamides and other antibiotics may destroy these bacteria Vitamin C: Red and green peppers of all kinds, paprika, parsley, black currants, broccoli, kale, mustard greens, cauliflower, cabbage, chives, lemons, oranges and grapefruits. Vitamin D is created when the ultraviolet rays of the sun activate a form of cholesterol in the skin.

Encyclopedia of Fruits, Vegetables, Nuts and Seeds for Healthful Living Dr. Joseph M. Kadans, N.D. See book keywords and concepts

Rancid fat destroys Vitamins A and E and damages some of the b vitamins. Experiments with animals by feeding them rancid fat produced deficiency diseases of the type that would occur in the event of Vitamin A or E deficiencies. Further study with humans is badly needed to ascertain the precise effect of intake of rancid fat. FOLIC ACID Value. Folic acid has been recognized as one of the b vitamins necessary for good nutrition. Its chemical formula is C19H19N706 and it is slightly soluble in water and easily oxidized in acid and sunlight.

Whole Foods Companion: A Guide For Adventurous Cooks, Curious Shoppers, and lovers of natural foods Dianne Onstad See book keywords and concepts

Because it has not been highly processed, brown rice is the only form of the grain that contains vitamin E and retains most of its b vitamins. If the long cooking time is intimidating, there are also quick-cooking and instant forms sold. Brown rice is subject to rancidity within one to three months after milling. Storage is advised at under 40 degrees Fahrenheit for any bulk quantities that will not be used within one month. Glutinous white rice is a short-grain rice popular in Japan and other Asian countries.

Also, sulfur compounds destroy b vitamins and can cause allergic reactions in sensitive individuals. Experiments conducted by Dr. H. W. Wiley, former chief chemist of the U.S. Department of Agriculture, demonstrated that the use of sulfurous acid in food is always harmful, degenerating the kidneys, retarding the formation of red corpuscles, and destroying vitamins. Akee (Blighia sapida) Blighia was given in honor of the notorious Captain Bligh, who brought the plant to the West Indies. Sapida means "savory" or "pleasant-tasting.

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In addition, the b vitamins have an analgesic effect and are required for the production of new, healthy cells. Cancer What Is Cancer? Cancer refers to the growth of abnormal cells, which can displace the normal cells composing tissues. Cancers are often distinguished by their ability to metastasize, spreading to and attacking other organs. There are many different types of cancer, but all arouse fear because of how they cut life expectancy and because of the pain associated with cancer and with conventional therapies (surgery, radiation, and chemotherapy).

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However, the absolute amounts of biotin in foodstuffs is relatively low when compared with the other b vitamins. Some of the better food sources of biotin, are egg yolk, liver, kidney, pancreas, milk, soya and barley. Brewer's yeast or Saccharo-myces cerevisiae (see Brewer's Yeast), which is used as a nutritional supplement, is one of the richest sources of biotin, as well as the other b vitamins. Royal jelly, also used as a nutritional supplement (see Royal Jelly), is another rich source of biotin. Mammals and many plant species are unable to synthesize biotin.

Whole Foods Companion: A Guide For Adventurous Cooks, Curious Shoppers, and lovers of natural foods Dianne Onstad See book keywords and concepts

They still contain everything that is in the whole oat, retaining most of their b vitamins even through ptocessing. With theit fairly long cooking time they are best used for tasty, chewy cereals; however, cooked steel-cut oats can be blended with various flours for baking. Whole oats are unprocessed and retain the beneficial bran and germ. This whole form stores well without In ancient plant lore an offering of oats showed an appreciation for someone's music; this evidently was an allusion to the shepherd's pipe, the popular "oaten straw" of pastorals.

This process allows a yeast of any B vitamin potency desired to be produced and used to formulate vitamin pills with "B vitamins derived from yeast." Ammonia also is generally added to the growth medium of the yeast, just as it is used in chemical farming—as a nitrogen fertilizer to increase protein content in the finished product. Culinary Uses Nutritional yeast extracts have an agreeable taste, somewhat like cheese, but with a more refreshing aftertaste. For many it is an acquired taste; those who are nauseated by yeast or who find its taste disagreeable should avoid it.

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The germ: the nutrient-packed inner layer that contains b vitamins, vitamin E, and other phytochemicals. It's the synergy of these three components that makes whole grains life sustaining. The refined carbs described earlier have been stripped of their health-promoting parts. When grains are "refined" to make white flour or white rice, for example, the bran and the germ, and all their powerful nutrients, antioxidants, and phytonutrients are stripped away, leaving a starchy substance that is to whole grain what soda pop is to 100 percent fruit juice.

In other words, in addition to the known health-promoting factors in nuts, including the omega-3s, the b vitamins, magnesium, polyphenols, potasshim, and vitamin E, there are other elements, which we've yet to identify, that work to lower cholesterol levels and promote heart health. A study of U.S. male physicians found an inverse association between nut consumption and sudden cardiac death. Doctors who consumed nuts were less likely to die from the sudden arrhythmias that often accompany a heart attack.

Spinach SIDEKICKS: kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers TRY TO EAT: 1 cup steamed or 2 cups raw most days Spinach contains: ¦ A synergy of multiple nutrients/phytonutrients ¦ Low in calories • Lutein/zeaxanthin Beta-carotene a Plant-derived omega-3 fatty acids ¦ Glutathione a Alpha lipoic acid ¦ Vitamins C and E ¦ b vitamins (thiamine, riboflavin, B6, folate) ¦ Minerals (calcium, iron, magnesium, manganese, and zinc) Polyphenols ¦ Betaine It's very simple: you must eat your spinach.

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V Foods rich in b vitamins. Neurotransmitters, the chemicals that allow nerve cells to communicate and function properly, play a role in depression. Nutritionists suggest getting enough of certain B vitamins—folate and vitamins Bfi and B12—to keep neurotransmitter levels high. Good sources of folate include pinto beans, navy beans, asparagus, spinach, broccoli, okra and brussels sprouts. As far as vitamin B6 is concerned, high levels occur in cauliflower, watercress, spinach, bananas, okra, onions, broccoli, squash, kale, kohlrabi, brussels sprouts, peas and radishes.

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Liquid preparations may be used but they generally do not contain enough of the b vitamins. Children should not take the pills to school to avoid embarrassment and teasing. Parents have to be convinced that the vitamins are helpful. Parents motivated to come for this kind of treatment have already decided that the usual treatment for these children - that is, ritalin and some form of psychotherapy - has not helped or does not agree with their ideas. They still need an explanation of the whole treatment process.

The Insulin-Resistance Diet : How to Turn Off Your Body's Fat-Making Machine Cheryle R. Hart, M.D. Mary Kay Grossman, R.D. See book keywords and concepts

Vitamins A and C and several B vitamins Vitamins A and C and folic acid Several b vitamins, iron, and zinc The Wonder of Water Water suppresses your appetite naturally and helps your body metabolize stored fat. Water is necessary to maximize muscle function. This raises your metabolism. Drinking adequate water is ironically also the best treatment for getting rid of retained excess water. An overweight person needs more water than a thin one because larger people have larger metabolic loads.

Whole Foods Companion: A Guide For Adventurous Cooks, Curious Shoppers, and lovers of natural foods Dianne Onstad See book keywords and concepts

Beneath the hull lies another layer, similar to the bran in wheat, which contains 10 percent of the protein, 85 percent of the fat, 70 percent of the minerals, and a large amount of the b vitamins. This layer is left on for whole-grain (or brown) rice, while for processed (or white) rice it is removed; its removal helps the rice cook faster but also results in the loss of important fibet, vitamins, and minerals. Culinary Uses Rice dishes run the gamut from basic to elaborate. Plain steamed or simmered rice is, of course, a fine accompaniment to almost any meal.

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Fortunately, Dick was able to relieve all of her symptoms with a winning combination: Bio-Strath, a rich blend of b vitamins and antioxidants; Remifemin, made from an herb called black cohosh; and 400 milligrams daily of Rhodiola rosea. With this treatment regimen, Betty's hot flashes and night sweats stopped almost immediately. Her depression and anxiety lifted over the next several months. She slept well, and when she woke up in the morning, she looked forward to the day ahead. To her great relief, once her symptoms subsided, she had no trouble losing the extra pounds she had gained.

Encyclopedia of Fruits, Vegetables, Nuts and Seeds for Healthful Living Dr. Joseph M. Kadans, N.D. See book keywords and concepts

It works with the other b vitamins in converting the carbohydrates (sugars and starches) into energy, and it has been singled out as an important factor in the prevention of pellagra, the deficiency disease marked by lesions, swelling, itching and nervous disturbances. This vitamin, as well as the other b vitamins, works closely with the proteins and amino acids for good health. Usually, the recommendation for the amount of niacin is that it is required by the body approximately ten times the need of the body for thiamine (Vitamin Bt). Results of deficiency.

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In comparing two individuals whose blood levels of b vitamins are nearly identical, for example, one might have five times as high a level of b vitamins in his or her cells as the other. Individuals also respond uniquely to environmental toxins, food additives, and prescription medications. Health as a positive vitality Functional medicine views health as more than the absence of disease. Health, in the functional medicine model, is the state of positive vitality unique to each individual within his or her life context.

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Fortunately for nearly everyone, homocysteine can be easily and inexpensively lowered by taking some b vitamins. If you're taking a daily multivitamin that includes 400 meg of folic acid, 50 mg of vitamin B6 and 1,000 meg of vitamin B12, you should be covered. If your homocysteine levels are high, you should be getting an additional 200 mg daily of vitamin B6 (pyridoxine), and 1 to 4 mg of folic acid daily until your homocysteine levels are back to normal.

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We also suggest a good multivitamin such as Geri-forte or Bio-Strath for extra b vitamins, minerals, and antioxidants. People who engage in intense aerobic workouts or weight training, or who participate in competitive sports, need stronger formulas. So do those whose jobs require sudden intense physical exertion, such as police, firemen, military personnel, ski patrol members, mechanics, and construction workers. For them, we recommend a combination of three supplements: Geriforte; Synergy or Prime 1; and Optygen or Second Wind.

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Metformin interferes with the body's use of b vitamins, and insulin increases body fat, blood pressure, cholesterol levels, and arterial disease. Nutrients That Can Help Many supplements can lessen the inflammation in diabetes, but in this case, supplements can be like bailing water in a sinking boat: It is essential that the underlying diet be corrected. That said, a key objective of supplementation should be to lower glucose levels and improve insulin function, which should in turn reduce inflammation.

Several b vitamins lower homocysteine levels and appear to reduce the risk of heart attack. One study, published in the November 29, 2001, New England Journal of Medicine, found that modest supplements of folic acid, vitamin B6, and vitamin B12 significantly lowered homocysteine levels and clearly reversed coronary artery disease in heart patients. Reducing homocysteine levels eliminates a major cause of blood vessel inflammation. As discussed in chapter 9, vitamin E supplements lower CRP levels and, several clinical trials have found, reduce the risk of heart disease and heart attack.

Methotrexate interferes with the metabolism of these two b vitamins. What Else Might Help? Many studies point to the apparent role of allergylike food sensitivities in rheumatoid arthritis. These adverse reactions to food can ramp up immune activity and inflammation. Dairy products and gluten-containing grains (such as wheat, rye, and barley) are among the most common food allergens, and studies have found that their avoidance eases arthritic symptoms, including morning stiffness and the number of swollen joints in many people, as well as reducing C-reactive protein levels.

B vitamins (chiefly folic acid and vitamin B6) disrupts a fundamental biochemical process known as methylation. As a consequence, blood levels of homocysteine increase, damaging blood vessel walls. The body's response, meant to heal the damage, actually leads to the deposition of cholesterol and other substances. The other theory, which dates back in part to clinical work by Evan Shute, M.D., in the 1940s and research by Denham Harman, M.D., in the 1950s, argues that oxidized LDL cholesterol is swallowed by white blood cells, which become lodged in the matrix of cells in artery walls.

The b vitamins play crucial roles in the body's synthesis and repair of damaged DNA. Folic acid, vitamin B12, vitamin B3, and vitamin B, may be particularly important, especially in ensuring accurate gene transcription and repair. Some research also suggests that the omega-3 fatty acids reduce inflammation in the digestive tract and may reduce the risk of colon cancer. Many anti-inflammatory nutrients have been directly linked to lower rates of specific cancers. For example, fish oils are associated with a lower risk of colon cancer.

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Dietary yeast supplementation promoted the more rapid clearing of edema in children with kwashiorkor (severe malnutrition), an effect presumably due to the content of b vitamins in the yeast (Gervais, 1973). The 1988 Commission E monograph on medicinal yeast states that it is used for "loss of appetite and as a supplement for chronic forms of acne and furunculosis" (Blumenthal et al., 1998). The average recommended dose is 6 g/day.

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Like all of the SuperFoods, yogurt works synergistically to promote health and fight disease: it provides a range of health benefits that include live active cultures, protein, calcium, and b vitamins, which work together in such a way that the sum is greater than the parts. Yogurt's primary benefit—as a probiotic—is something that at first blush runs counter to the trend of most modern medicine. With the success of antibiotics beginning shortly after World War II, doctors and the public have come to view microorganisms as evil disease-promoters, which must be relentlessly eradicated.

Healing Children's Attention & Behavior Disorders Dr. Abram Hoffer, M.D., FRCP(C) See book keywords and concepts

He continued to improve slowly, and in April 1973 I increased his niacin to 3 G tid and started him on parenteral b vitamins, once each week. By July 1973 he was much better. John Hoffer interviewed him on July 9, 1973. His mother described his as normal and ascribed the major improvement to the injections. His family doctor was very surprised and impressed by his remarkable improvement. He had fewer mood swings, got on much better with others, was happier. He still had headaches in the morning and was still paranoid but there were no behavioral problems. On October 4,1973 he was normal.

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