| It benefits the culture of favorable intestinal bacteria and the resulting production of b vitamins.
Anyone with a frail constitution should have miso soup at least once each day, preferably in the morning. This will neutralize the buildup of dangerous fermented acids in the intestines which gradually poison the cells of the body. A cup of miso soup supplies an abundance of valuable minerals, fat and four grams of protein. The protein content can be increased with the addition of small pieces of chopped tofu (soya bean cheese) cooked in the broth. |
Michael Tierra, L.Ac, O.M.D.
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 Many Chinese practitioners maintain that white rice is easier to digest—which it is—and that eating even a small amount of meat with it will more than compensate for the loss of b vitamins. All of this is true, but the fact that a food is easier to digest can be both positive as well as negative. It is positive for those who have very weak digestion and must improve their assimilation to regain their strength. It is negative in that without any digestive challenges, the digestive system, like any muscle or bodily function, becomes weaker with the pampering. |
James F. Balch, M.D.
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 People with Alzheimer's have low levels of vitamin B12 and other b vitamins, which are extremely important in cognitive functioning. Too often, the type of diet of the elderly eat is made up primarily of man-made processed foods, from which much of the B vitamin content is removed. Zinc deficiency is common in the Alzheimer patient. Malabsorption obviously plays a significant role whereby normal nutrients cannot be obtained. Maiabsorption is common among the elderly, making them more prone than others to nutritional deficiencies. |
| Natural alternatives like vitamin C, Omega 3 fatty acids, vitamin E, and the b vitamins mentioned above all help to keep the blood healthy and avoid platelet aggregation. Garlic is particularly helpful in "thinning" the blood. In addition to all of these, I personally like ginkgo biloba extract because I know this helps cerebral vascular circulation and also microcirculation elsewhere in the body. Rather than working on the blood, it works to relax the blood vessels and open the flow of blood.
Every aspect of this silent killer is within our ability to control. |
| Additionally, Green Magma contains much chlorophyll; nineteen amino acids; beta-carotene; minerals; and the b vitamins, as well as very important live enzymes, including SOD (superoxide dismutase), a powerful antioxidant.
Green Magma is grown without pesticides or chemical fertilizers and is naturally processed. It is not a synthetic nutritional supplement, but a whole live food, a barley grass extract. I firmly believe whole live foods are a key to good health and long life. |
Henry Pasternak, D.V.M., C.V.A.
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 Two of the b vitamins, biotin and thiamine, contain sulfur.44 Sulfur is especially abundant in the skin, hair, and nails, but its functions throughout the body are varied. It is part of the antioxidant enzyme glutamine peroxidase as well as the amino acids taurine, cystine, and methionine.45
MSM, short for methyl-sulfonylmethane, is a nutrient form of sulfur found in many common foods. MSM is not a medicine, drug, or food additive. It is a natural form of organic sulfur found in all living organisms. The body uses MSM to regenerate healthy tissues. |
the Editors of FC&A Medical Publishing
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 So if you're not getting enough b vitamins, you may feel tired and drained. Quinoa is an excellent source of Bl (thiamin), B2 (riboflavin), B3 (niacin), B6, and folate. While no one food can provide all the nutrients you need, for a little more get-up-and-go, add enriched cereals, liver, and beans to your weekly menu.
Strengthens bones, teeth, and muscles. Miners can spend years searching for precious minerals. All you have to do is search for some quinoa, which is chock-full of minerals your body needs. |
Earl Mindell, R.Ph., Ph.D.
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 To make sure you are getting enough b vitamins, I recommend that you take the following: one 50-mg. vitamin B-complex capsule or tablet daily, one 500-mg. vitamin Bx or thiamine capsule daily, and one 1000-mcg. vitamin B12 tablet in sublingual form (dissolved under the tongue).
Fish-Eaters Are Happier
The connection between nutrition and mood is underscored by a recent study that links the increase in depression in Western countries to the decline in the consumption of cold-water fatty fish. |
| B" Stands for Brain
As I mentioned earlier, numerous studies have shown that low levels of b vitamins can cause subtle changes in brain function among older people that could contribute to memory loss and even depression. Folic acid, in particular, may prevent memory loss by helping to maintain normal levels of homocysteine, an amino acid found in the body. High levels of homocysteine are believed to increase the risk of heart disease. In addition, a recent study performed by the Agriculture Research Service of the U.S. |
| Among their many jobs, friendly bacteria manufacture some b vitamins, help normalize hormone levels, can help reduce cholesterol levels, and protect against pollutants. They also play a major role in immune function. As we age, we experience a drop in these good bacteria, which makes us more vulnerable to disease. Therefore, it is imperative to restore friendly bacteria back to youthful levels by taking probiotic supplements.
The most beneficial of the friendly bacteria are Bifidobacterium, Lactobacillus acidophilus, and Lactobacillus bulgaricus. |
| I rarely drink alcohol, which can deplete the body of b vitamins. I don't smoke, which can decrease natural levels of vitamin C. Yet, I know that as careful as I am, I cannot possibly get all the vitamins, minerals, and nutrients I need from food alone. Even though I try to eat fresh, organic produce, I am aware that modern farming practices have depleted the soil of nutrients, which in turn, can strip fruits and vegetables of their valuable vitamins and minerals. The storage and shipping of food can also sap it of its nutrients. |
| Bifidobacteria are particularly important because they are involved in the breakdown of key b vitamins.
To maintain optimum health, it is essential to maintain the right balance between the good and the bad bacteria. Unfortunately, the typical American diet is not conducive to growing good bacteria. Refined sugar, meat, and highly processed foods tip the scales against friendly bacteria and encourage the growth of bad bacteria. |
Henry Pasternak, D.V.M., C.V.A.
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| Keep in mind that when you or your pet ingests mega-doses of b vitamins, the body will at least make an attempt to reassemble the whole nutritional complex into the form that can be utilized by the body—and in the process create B-complex imbalances.
Dr. Royal Lee, a pioneer in nutritional research, said of cardiovascular disease in 1957: "B4, one fraction of the wheat germ (lost in the milling and processing of wheat), has stopped every case of fibrillation I have ever seen within a few minutes—a dozen or more. |
Neal Barnard, M.D.
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 It is high in protein and b vitamins and available in natural food stores. Be sure to purchase nutritional yeast, not baking yeast or brewer's yeast. Some varieties, including Red Star Nutritional Yeast, are good sources of vitamin B12.
• Reduce salt used in cooking by replacing it with herbs, spices, and other seasonings. A wide variety of salt-free seasoning mixes is available in supermarkets and natural food stores.
• Most baking powder is high in sodium. A few low-sodium varieties, including Featherweight, are available in natural food stores and some supermarkets. |
Elizabeth Somer, M.A., R.D.
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 The fact that our bodies have thrived on pounds of nutrient-packed produce for hundreds of thousands of years explains why plant-derived nutrients, such as beta carotene, vitamin C, vitamin E, and the b vitamins, are nontoxic even at high doses, while some nutrients typically consumed in meat and milk, such as vitamin A (in liver) and vitamin D (in fortified milk), can accumulate to toxic levels when consumed in excess. |
the Editors of FC&A Medical Publishing
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| Although eating apricots can't guarantee you'll live a long life, recent research suggests the little fruit may help you live a better life. The b vitamins in dried apricots may protect you from Alzheimer's and age-related mental problems, like memory loss.
Pantry pointers
From June to August, the finest fresh apricots roll into your supermarket from California and Washington state. Keep your eyes peeled for the tastiest of the bunch. They'll wear a beautiful, bright orange skin, and they'll look and feel plump. |
| You also need foods rich in b vitamins to help protect your brain from AD. At least two studies show Alzheimer's sufferers have lower levels of folate and B12 than their non-AD peers. Low B-vitamin levels, according to several other studies, appear to lead to lower scores on IQ and memory tests.
Vitamin B12 helps your body make neurotransmitters, chemicals that help carry messages between your nerves and brain. Another B vitamin, thiamin, helps nerve signals travel from your brain to different parts of your body. |
| With the help of B6 and B12, folate also makes red blood cells, your body's oxygen delivery boys. b vitamins make sure almost every part of your body runs smoothly, from your brain to your big toe. By keeping your body strong and healthy, these vitamins help you fight off sickness and disease.
Vitamin C. This is probably the most famous vitamin of all, renown as a cold cure, a cancer fighter, and the king of antioxidants. Vitamin C deserves all the attention. It safeguards you from free radicals, and it's also in charge of making collagen. |
| And that could be why people with B deficiencies scored lower on memory and problem solving tests, while people receiving a boost of b vitamins performed better. Chronic B vitamin deficiencies may also be one cause of serious mental conditions like Alzheimer's disease.
Make sure to eat spinach, beets, avocados, asparagus, and other vegetables for folate; low-fat cheeses, fish, and poultry for B12; and potatoes, beans, and watermelon for B6 and thiamin.
Olive oil. Pour on the olive oil, says a recent study from Italy, and you'll pour on the recall. |
| Deficiencies in these two b vitamins, experts believe, can actually bring on the symptoms of depression. Vitamin B6 works by keeping your brains neurotransmitters in balance. These chemicals control whether you feel depressed, anxious, or on a steady keel.
Experts aren't sure why folate fights the "blahs." But they do know low folate levels in your body can deepen depression, and high folate levels can help defeat it. You can find folate in most fruits and vegetables, especially spinach, asparagus, and avocados.
Eat chicken, liver, and other meats to feed your brain vitamin B6. |
Laurie Deutsch Mozian, M.S., R.D.
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 Current clinical studies indicate a reduced risk of cardiovascular disease in people whose intake of these two b vitamins is at this level. The table below and the one following list some of the most folic-acid-and vitamin-B6-rich foods.
Pectin-Rich Foods
Foods rich in pectin include apples, pears, citrus fruits, and berries. The pectin in these fruits will form a gel in your intestines that traps cholesterol and carries it out of the body. Eat at least three servings of pectin-rich fruit daily. |
Earl Mindell, R.Ph., Ph.D.
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| Only a handful of compounds can promote methylation, including the b vitamins folic acid and vitamin B12, and trimethylglycine (TMG) (see page 155). One of the beneficial byproducts of methylation is an increase in the levels of SAMe, a metabolite of methionine that also declines with age. SAMe is essential for the synthesis of melatonin, the antiaging hormone that regulates the sleep/wake cycles (see page 99). It also helps to protect DNA from mutations that could promote cancer, prevents peripheral nerve damage due to lack of oxygen, and may play a role in deactivating harmful homocysteine. |
The Editors of Prevention Magazine Health Books
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 Some studies indicate that people with diabetes experience less of the numbness and tingling of diabetes-caused nerve damage if they get supplemental amounts of b vitamins such as B6 and B12.
As for carpal tunnel syndrome, "you couldn't say enough about carpal tunnel and vitamin B6," says Dr. Ellis. "The evidence is that positive." He contends that swelling and inelasticity of the sheath surrounding a nerve in the wrist may be caused by a lack of B6. "B6 helps you get rid of the extra water gain that causes carpal tunnel," he says. |
| The key concept to remember here is that riboflavin is one of the essential b vitamins necessary for all sorts of chemical processes inside the body, such as helping to turn food into energy," says Dr. Cooperman.
Riboflavin deficiency can affect your vision, causing your eyes to become light-sensitive and easily fatigued. Other symptoms of deficiency include blurred vision and itching, watering, sore or bloodshot eyes. Severe dermatitis is another hallmark of riboflavin deficiency. |
| Studies dating back to the 1940s show that if you remove b vitamins from animals' food, they can no longer metabolize estrogen." Studies have also shown that B vitamin supplementation helps alleviate other symptoms of excess estrogen, such as premenstrual syndrome and fibrocystic breasts, she says.
Some women apparently find that supplements alone do the trick for them. Dian Mills, for example, a nutrition consultant in London and author of Female Health: The Nutrition Connection, became a strong advocate of B vitamin supplements through personal experience. |
Linda B. White, M.D.
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 Like zinc, b vitamins are used by the enzymes that metabolize alcohol. Take a product that supplies at least 50 milligrams of each B vitamin (thiamine, niacin, B6, B12) and 100 micrograms of folic acid after drinking.
þ Vitamin C. This antioxidant may help in the breakdown and removal of alcohol from the body. Take 1,000 milligrams of vitamin C as soon as possible after drinking a lot.
þ Vitamin A. Excessive drinking depletes this important vitamin. Morning-after bloody Marys, made with tomato juice, may help hangovers because of their high levels of lycopene, a vitamin A relative. |
| These include the b vitamins, vitamins C and E, calcium, magnesium, phosphorus, potassium, selenium, and omega-3 and omega-6 essential fatty acids. The stress of chronic anxiety may increase your need for these nutrients. Consider consulting a nutritionist to check for deficiencies, especially if your diet hasn't been the greatest.
þ Work it all out. Exercise is one of the best anxiety-management techniques. It can stimulate the brain to produce its own calming chemicals. |
| Osteosupplements to help relieve Arthritis
The following nutrients can help keep your joints limber and pain-free.
þ b vitamins. One small study showed that arthritis patients improved when they took 6.4 milligrams of folic acid per day and 20 micrograms of vitamin B12 per day. Niacin (vitamin B3) may also provide some relief.
þ Vitamins C and D. This duo has been shown to help osteoarthritis. Vitamin C is essential to the body for making collagen, an important component of joints. Two hundred milligrams of C per day is probably enough; try 500 IU of vitamin D.
þ Vitamin E. |
James F. Balch, M.D.
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| That synthesis is a complex seventeen-stage process that involves eight vitamins (mostly the b vitamins) and several trace minerals. That means a lot of things can go wrong, resulting in not enough Co-Q-10 in your body.
Co-Q-10 and Your Body
To start with, your body starts cutting back on production of Co-Q-10 when you are about twenty years old. This does not make much sense, but that's the way it is. |
Linda B. White, M.D.
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| So it is especially appropriate to correct possible deficiencies of vitamin C and the b vitamins (biotin, B12/ folic acid, niacin, pantothenic acid, pyridoxine, and thiamin). Other factors that can promote depression are food allergies, excess caffeine and sugar, and rich, heavy, nutrient-poor diets. inhaled, or added to bath water. Typical dosage: 1 cup of tea three times per day (steep 1 teaspoon of flowers in 1 cup of hot water for 5 minutes),- or Vs to V2 teaspoon of tincture three times per day. Caution-. Do not take essential oil internally. |
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