Eat enough Vitamin B to stay healthy
April 9th 2007 15:12
On one of my blog page about weight loss
, I talked about vitamin B1. It is one of the vitamins in the B complex group. This group of vitamins are vital to our body's overall good health..
They are mainly essential for our body to perform the breakdown of carbohydrates into glucose which provides energy for the body. They also help our body to breakdown fats and proteins which ensure the functioning of the nervous system to be flawless.
Here is a concise table showing how important vitamins in B complex to our health:
B1 (thiamine)
importance : carbohydrate metabolism, nervous system
deficiency symptom : memory loss
B2 (riboflavin)
importance : skin, mucous membrane, eyes, nerve
deficiency symptom : cracks in the lips, very sensitive to light
B3 (niacin)
importance : skins, nerves, G1 tract, metabolism of food
deficiency symptom : diarrhea, dermatitis, dementia, sleeplessness
B5 (pantothenic acid)
importance : break down of carbohydrates, lipids, amino acids
deficiency symptom : acne
B6 (pyridoxine)
importance: metabolism of food, amino acids
deficiency symptom : anemia, depression, skin and nerve damage, confusion, mouth irritation
B7 (biotin)
importance : function as coenzyme in caroboxylation reactions
deficiency symptom : impaired growth and neurological disorders in infants, scaly, dermatitis
B9 (folic acid)
importance : DNA, hemoglobin synthesis, formation of blood cells, protein metabolism
deficiency symptom : anemia, mouth irritation, poor growth
B12 (cyanocobalamin)
importance : metabolism of food, blood cell formation, DNA syntheses
deficiency symptom : memory loss and other cognitive decline
Vitamin B complex are found in many kinds of foods. They include brewer's yeast, liver, whole-grain cereals, rice, nuts, milk, eggs, meats, fish, fruits, leafy green vegetables. Thus, most of us will get all of the B vitamins we need by eating a well-balanced diet. However, some researchesr discover that about 30 % of people whose age has reached 50 are not able to absorb adequate vitamin B12 from meat or dairy products. They recommend that older Americans eat fortified cereal or grains or take a daily vitamin supplement to their health.
So for health sake, how should we cook the food to keep the Vitamins intact? Researchers suggest if you choose vegetables as your diet, you may cook the vegetables in a fry pan, add a little olive oil, and put in your favorite seasonings. Cover the pan, put it on medium heat, and within 5-8 minutes you’ll have a dish of spicy and crispy vegetables. Stir often while you cook. And panning works best for carrots, beans, summer squash and shredded cabbage.
, I talked about vitamin B1. It is one of the vitamins in the B complex group. This group of vitamins are vital to our body's overall good health..
They are mainly essential for our body to perform the breakdown of carbohydrates into glucose which provides energy for the body. They also help our body to breakdown fats and proteins which ensure the functioning of the nervous system to be flawless.
Here is a concise table showing how important vitamins in B complex to our health:
B1 (thiamine)
importance : carbohydrate metabolism, nervous system
deficiency symptom : memory loss
B2 (riboflavin)
importance : skin, mucous membrane, eyes, nerve
deficiency symptom : cracks in the lips, very sensitive to light
B3 (niacin)
importance : skins, nerves, G1 tract, metabolism of food
deficiency symptom : diarrhea, dermatitis, dementia, sleeplessness
B5 (pantothenic acid)
importance : break down of carbohydrates, lipids, amino acids
deficiency symptom : acne
B6 (pyridoxine)
importance: metabolism of food, amino acids
deficiency symptom : anemia, depression, skin and nerve damage, confusion, mouth irritation
B7 (biotin)
importance : function as coenzyme in caroboxylation reactions
deficiency symptom : impaired growth and neurological disorders in infants, scaly, dermatitis
B9 (folic acid)
importance : DNA, hemoglobin synthesis, formation of blood cells, protein metabolism
deficiency symptom : anemia, mouth irritation, poor growth
importance : metabolism of food, blood cell formation, DNA syntheses
deficiency symptom : memory loss and other cognitive decline
Vitamin B complex are found in many kinds of foods. They include brewer's yeast, liver, whole-grain cereals, rice, nuts, milk, eggs, meats, fish, fruits, leafy green vegetables. Thus, most of us will get all of the B vitamins we need by eating a well-balanced diet. However, some researchesr discover that about 30 % of people whose age has reached 50 are not able to absorb adequate vitamin B12 from meat or dairy products. They recommend that older Americans eat fortified cereal or grains or take a daily vitamin supplement to their health.
So for health sake, how should we cook the food to keep the Vitamins intact? Researchers suggest if you choose vegetables as your diet, you may cook the vegetables in a fry pan, add a little olive oil, and put in your favorite seasonings. Cover the pan, put it on medium heat, and within 5-8 minutes you’ll have a dish of spicy and crispy vegetables. Stir often while you cook. And panning works best for carrots, beans, summer squash and shredded cabbage.
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