AUGUST,
2007 NEWS
VITAMINS
B1, B2, B3 & B6
There are eight basic B-vitamins, all
of which perform different functions in our bodies. Since there is a lot
of information to cover, we’ll spend two newsletters discussing them.
All are water-soluble, so they’re not stored in our fat cells. That
means we need to regularly ingest them since our bodies don’t retain
them for long periods of time. B6, however, is stored in muscle tissue.
Most B vitamins can be taken in large doses without causing harm; however,
some side effects may occur with high amounts of vitamin B3 (niacin).
Vitamin B1 is also known as thiamin, which assists in energy metabolism.
Thiamin helps stabilize the appetite. It also promotes good muscle tone
and growth. Nerve cells are particularly dependent on thiamin as are
muscles. It is rare for someone in the United States to have a thiamin
deficiency but malnourished or homeless people or serious alcoholics may
not be getting enough vitamin B1. Prolonged thiamin deficiency can result
in beriberi, a disease that damages the nervous system, heart, and other
muscles. Symptoms of B1 deficiency include enlarged heart and cardiac
failure; muscle weakness; apathy, poor short-term memory, confusion, and
irritability; and anorexia and weight loss. The best sources of B1 include
whole grain or fortified grain products, tomato juice, soy milk, acorn
squash, and pork although most nutritious foods contain thiamin.
Riboflavin is another name for vitamin B2. It is necessary to maintain
good vision, proper digestion, healthy hair, nails and skin. It is also
essential for maintenance of mucus membranes and the cornea of the eye. It
helps alleviate eye fatigue and promotes general good health. Vitamin B2
deficiency is characterized by itching, bloodshot or burning eyes, and
cracks and sores in the mouth and lips. Vitamin B2 deficiency has also
been implicated in dermatitis of the skin, retarded growth, digestive
disturbances, oily skin, trembling, and sluggishness. Major sources of
Vitamin B2 are milk and dairy products, liver, eggs, dark green
vegetables, meat, and whole grain products. Note that exposure to sunlight
can destroy B2 so milk stored in cartons retains more riboflavin than milk
stored in glass bottles.
Niacin, or vitamin B3, is improves blood circulation and helps reduce
cholesterol level in the blood. Niacin is also needed for central nervous
system functioning. Niacin increases energy available to the body by
promoting efficient utilization of food. It also aids in maintenance of
healthy skin, tongue, and digestive system. The leading sources of niacin
are rice, bran, liver, yeast, roasted peanuts, poultry, fish, meat, eggs,
and cereals. Sunflower seeds, sesame seeds, and whole grains are also a
good source of niacin. Mushrooms, asparagus, and green leafy vegetables
are the best non-meat sources of B3. Niacin is unique because it can be
made in our bodies from the amino acid tryptophan, so eating foods
containing tryptophan (like meats) can count toward getting adequate
niacin. Taking large doses of niacin supplements may often cause flushing
(sweats and redness). Some physicians prescribe large doses of nicotinic
acid for lowering cholesterol but over time, it may affect have toxic
effects such as liver disease, diabetes, peptic ulcers, gout, irregular
heartbeat, or migraines. Signs of B3 deficiency include diarrhea,
abdominal pain and vomiting; inflamed, swollen, smooth, bright red tongue;
depression, apathy, fatigue, memory loss, and headache; and bilateral rash
on areas exposed to sunlight.
Lastly is vitamin B6 which comes in three forms: pyridoxal, pyridoxine,
and pyridoxamine. All three are converted to a coenzyme which helps
metabolize amino acids. B6 is very important because it has a positive
influence on cognitive performance, immunity, and steroid hormone
activity. It helps symptoms of PMS and treats numbness in the hands and
legs. Vitamin B6 also helps maintain a proper balance of sodium and
phosphorous in the body. It is unique among the B-vitamins because it can
be stored in muscle tissue. B6 deficiency can cause scaly dermatitis,
anemia, depression, confusion, abnormal brain wave pattern, and
convulsions. The major sources of vitamin B6 are meats, whole grain, soy
products, potatoes, beans, non-citrus fruits, fortified cereals, green
leafy vegetables, and bananas. Foods lose B6 when heated.
The word vita is the Latin word for “life” and the root for the word
“vitamin.” As you can see from the above discussion, all B vitamins
are critical components that help us live a healthier, vital life.
DOLCE
MASSAGE & BODY WORKS
is
open for business inside our location. Call Abbey Merritt (234-1055) OR
Jessica Hutt (357-3027) for an appointment.
Aren’t
you worth it?? (Gift
certificates available.)
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