“..Micronutrients are those nutrients we require in relatively small quantities. They are vitamins and minerals, and our good health requires them in milligram and microgram amounts. Recall that fats, carbohydrates and proteins are macronutrients, meaning that we require them in relatively large quantities. We consume the macronutrients in gram amounts. For example, we might have 200 grams of carbohydrate, 100 grams of protein and 50 grams of fat, yet only 18 mg of iron and 400 micrograms of folate.
Vitamins are carbon-containing molecules and are classified as either water-soluble or fat-soluble. They can be changed and inactivated by heat, oxygen, light and chemical processes. The amount of vitamins in a food depends on the growing conditions, processing, storage and cooking methods. Minerals do not contain carbon, and are not destroyed by heat or light. Unlike other nutrients, minerals are in their simplest chemical form. Minerals are elements. Whether found in bone, seashells, cast iron pots or the soil, they are they same as the minerals in our food and our bodies. The mineral content of plant foods varies with the soil content and the maturation of the plant…
1. Water-Soluble Vitamins
If you look to vitamins for a jolt of energy, you are looking in the wrong place – even if a supplement bottle says, “promotes energy,” or makes some other similar vague statement. Vitamins are not energy boosters. Many B vitamins do, however, participate in energy-yielding chemical reactions in the body. This is confusing because calorie is another word for energy. It’s clearer to say that B vitamins help the body get calories from food. While you’re unlikely to get more pep by taking vitamins, eating vitamin-rich foods will certainly help you maintain health….
Vitamin B1 – Thiamin
Functions: Assists in carbohydrate and amino acid metabolism
Recommended Intakes of Thiamin: Your thiamin needs are proportional to your energy or calorie needs. The more calories you consume, the greater your need for this vitamin. The beauty is that the more calories you consume, the more thiamin you automatically consume anyway. The RDA for adult women and men is 1.1 and 1.2 mg, respectively.
Sources of Thiamin: Though thiamin is found in most food groups, Americans get most of their thiamin from fortified breakfast cereals and enriched grains such as rice and pasta. Pork, beans and peas are additional sources….
Top 10 (Thiamine) Vitamin B1 Foods draxe.com
‘..Thiamine B1 deficiency is caused by consuming a diet low in animals products and overconsumption of alcohol.
The most common vitamin B1 deficiency symptoms include:
It also plays a role in healthy liver function and is needed for healthy skin, eyes, hair, and nails. Most foods are a good source of thiamine. The RDA for thiamine is 1.2 mg/day for men and 1.1 mg/day for women. The Daily Value is 1.5mg.
Check out these top 10 Vitamin B1 Foods.
Top 10 Vitamin B1 Foods
1) Green Peas
1 cup: 0.386 mg (26% DV)
1 cup: 0.19mg (13% DV)
3) Brussels Sprouts
1 cup: 0.122 mg (8% DV)
4) Sesame Seeds
2 Tbsp: 0.142 mg (9% DV)
5) Sunflower seeds
¼ cup: 0.17 mg (11% DV)
1 oz: 0.247 mg (16% DV)
1 filet: 0.105 mg (7% DV)
8) Crimini mushrooms
1 cup: 0.068 mg (4.5% DV)
9) Ground flaxseed
1 Tbsp: 0.115 mg (8% DV)
1 bunch: 0.265 mg (18% DV)..”
“…Thiamin deficiency is not common in the U.S., however alcoholics and those who eat a junk food-heavy diet are at risk. A diet of highly processed, but unenriched foods provides ample calories with little thiamin. Additionally, alcohol contributes calories without providing good nutrition, and it interferes with thiamin absorption…”
*see Health-Neutral Perspective: Alcohol: Good and Bad? goodnewshealthandfitness.wordpress.com
“Vitamin B2 – Riboflavin
Functions: Assists in carbohydrate and fat metabolism
Recommended Intakes of Riboflavin: The RDA for riboflavin also reflects energy needs with higher riboflavin intakes recommended for those whose calorie needs are higher. The RDA for adult women and men is 1.1 and 1.3 mg, respectively.
Sources of Riboflavin: Diary products, fortified cereals and enriched grains are major contributors of dietary riboflavin. Mushrooms and organ meats such as liver are additional sources…
Top 10 (Riboflavin) Vitamin B2 Rich Foods draxe.com
“..It may also help protect cells from oxidative damage.
Generally, riboflavin and thiamine deficiencies are seen together.
Vitamin B2 Deficiency symptoms include cracks in the corners of the mouth, sore throat, and hypersensitivity to light.
One of the most common side effects of vitamin B2 deficiency are migraine headaches…
Top 10 Vitamin B2 Rich Foods
1) Beef liver
3 oz: 2.9 mg (over 100% DV)
3 oz: 3.9 mg (over 100% DV)
1 cup: 0.45 mg (26% DV)
4) Natural yogurt
1 cup: 0.57 (34% DV)
½ cup: 0.23 mg (14% DV)
½ c: 0.21 mg (12% DV)
1 oz: 0.323 mg (19% DV)
8) Sun-dried tomatoes
1 cup: 0.285 mg (17% DV)
9) Salmon (wild)
3 oz: 0.135 mg (8% DV)
1 large: 0.228 mg (13% DV)..”
Assists in carbohydrate and fat metabolism
Helps with cell differentiation
Participates in DNA replication and repair
Recommended Intakes of Niacin: The RDA for adult women and men is 14 and 16 mg, respectively.
Sources of Niacin: Meat, poultry, fish, fortified breakfast cereals and enriched grains are good sources of niacin…”
Top 10 Vitamin B3 Niacin Foods draxe.com
“..Niacin also known as vitamin B3 is a water-soluble vitamin that is a part of the coenzymes that assist with energy metabolism. A niacin deficiency will lead to pellagra, a deadly disease characterized by diarrhea, dementia, dermatitis, poor concentration, anxiety and depression…
Top 10 Niacin Rich Foods
1 breast: 101 mg (over 100% DV)
2) Chicken breast
3 oz: 8.9 mg (44% DV)
1 cup: 21.9 mg (over 100% DV)
1 cup: 7.6 mg (34% DV)
1 slice: 11.9 mg (60% DV)
3 oz: 11.3 mg (56% DV)
7) Green peas
1 cup: 3 mg (15% DV)
8) Grass-fed Beef
3oz: 7.6 mg (36% DV)
9) Sunflower seeds
1 cup: 3.8 mg (19% DV)
1 whole fruit: 3.5 (17% DV)..”
Assists in protein and carbohydrate metabolism
Supports blood cell synthesis and neurotransmitter synthesis
Recommended Intakes of B6: Since B6 is important in protein metabolism, individuals with very high protein diets require increased B6. The RDA for men and women is 1.3 mg until age 51 when it increases to 1.7 mg per day for men and 1.5 mg per day for women.
A bowl of chickpeasSources of B6: Fortified breakfast cereals are especially good sources of vitamin B6. Other sources include bananas, chickpeas, white potatoes, sunflower seeds, beef and poultry…
Vitamin B6 Benefits, Deficiency & Sources draxe.com
“…Vitamin B6 helps the body to maintain a healthy nervous system, to make hemoglobin that carries oxygen in red blood cells throughout the body, to provide energy from the food that we eat, to balance blood sugar levels, to act as a natural pain treatment, to boost mood, and also to create antibodies that our immune system uses to protect us. Yes, it’s that vital…
The recommended amount of vitamin B6 for an average adult who is under the age of 50 is 1.3 milligrams. Normally, this amount is relatively easy to get from your diet, assuming you eat enough calories in general.
However, for vitamin B6 benefits, the intake recommendation jumps up as you get older, with experts recommending that adults over 50 get up to 1.7 milligram daily. The increase in vitamin B6 that is needed as someone ages makes older people more prone to experiencing a vitamin B6 deficiency….
Symptoms of Vitamin B6 Deficiency
..Although a deficiency is not very common, studies have linked a vitamin B6 deficiency with an increased risk for a range of different disorders and symptoms.
A vitamin B6 deficiency can overtime cause symptoms including:
Changes in mood, such as irritability, anxiety and depression
Low energy, or fatigue
Worsening of PMS symptoms
Worsening symptoms of anemia
Because vitamin B6 is so important for nerve function, a vitamin B6 deficiency is linked most commonly with neuropsychiatric disorders, including seizures, migraines, chronic pain and mood disorders like depression.
Other studies have indicated that poor vitamin B6 status is linked to an increased risk of heart disease and rheumatoid arthritis. Other research shows that vitamin B6 deficiency is more common among older people, with the risk of Alzheimer’s disease and other forms of dementia increasing as someone ages and their level of vitamin B6 drops. (1)
Since they are at a higher risk for having a vitamin B6 deficiency, it’s recommended that older adults have their vitamin B6 levels tested by their doctor if they begin to lose their appetite, start generally eating less, lose weight or suffer from nutrient malabsorption for any reason…
Best Vitamin B6 Food Sources
Vitamin B6 can be found in high levels naturally in the following 13 foods (percentages based on 1.3 milligrams daily for adults under 50 years old):
Turkey Breast (3) — 3 ounces: 0.7 milligrams (53% DV)
Grass-Fed Beef (4) — 3 ounces beef tenderloin: 0.5 milligrams (38% DV)
Pistachio Nuts (5) — 1/4 cup: 0.5 milligrams (38% DV)
Tuna (6) — 1 3-ounce can: 0.4 milligrams (30% DV)
Pinto Beans (7) — 1 cup cooked: 0.4 milligrams (30% DV)
Avocado (8) — 1 raw: 0.4 milligrams (30% DV)
Chicken Breast (9) — ½ one breast: 0.3 milligrams (23% DV)
Blackstrap Molasses (10) — 2 tablespoons: 0.26 milligrams (20% DV)
Sunflower Seeds (11) — 1/4 cup: 0.25 milligrams (19% DV)
Sesame Seeds (12) — 1/4 cup: .25 milligrams (19% DV)
Chickpeas/Garbanzo Beans (13) — 1 cup cooked: 0.2 milligrams (15% DV)
Amaranth Grain (14) — 1 cup cooked: 0.2 milligrams (15%DV)
*see Health-Neutral Perspective: Alcohol: Good and Bad? goodnewshealthandfitness.wordpress.com
“…Alcoholism increases the risk of vitamin B6 deficiency just as it does for many other B vitamins. Otherwise deficiencies are rare. Symptoms include anemia, dermatitis, depression, confusion and convulsions…”
“..Vitamin B12 – Cobalamin
Participates in the metabolism of folate
Helps protect the myelin sheath, the coating that surrounds and protects nerve fibers
Recommended Intakes of B12: The RDA is 2.4 micrograms for both men and women.
Sources of B12: There are no sources of B12 in foods of vegetable origin, so strict vegans will need a supplement. Fish, beef, poultry and dairy contain naturally occurring vitamin B12. Vegans can obtain B12 from fortified breakfast cereals and fortified soy products as well as supplements…”
*see Health: Vegetarian-Vegan Diet Needs? goodnewshealthandfitness.wordpress.com
Top 10 Vitamin B12 Foods draxe.com
“…Benefits of vitamin B12 are vast and include boosting energy, reducing depression, decreasing sugar cravings and lowering neurological degeneration. This is definitely a vitamin B (one of eight) that you don’t want to fall short on for so many reasons! How can you get B12 in your diet? Consume naturally high vitamin B12 foods like meat, poultry, fish, eggs and dairy products. Are you ready for some of my top healthy picks when it comes to foods high in B12?
Top 10 Vitamin B12 Foods
Here are just some of the vitamin B12 foods you can consume on a regular basis to make sure you’re getting enough of this essential vitamin in your diet:
Beef liver: 1 ounce: 20 micrograms (over 300 percent DV)
Sardines: 3 ounces: 6.6 micrograms (over 100 percent DV)
Atlantic mackerel: 3 ounces: 7.4 micrograms (over 100 percent DV)
Lamb: 3 ounces: 2.7 micrograms (45 percent DV)
Wild-caught salmon: 3 ounces: 2.6 micrograms (42 percent DV)
Nutritional yeast: 1 tablespoon: 2.4 micrograms (40 percent DV)
Feta cheese: 0.5 cup: 1.25 micrograms (21 percent DV)
Grass-fed beef: 3 ounces: 1.2 micrograms (20 percent DV)
Cottage Cheese: 1 cup: 0.97 micrograms (16 percent DV)
Eggs: 1 large: 0.6 micrograms (11 percent DV)
When You Get Too Much or Too Little B12: There are no known toxicity effects of vitamin B12. A healthy individual who switches from an omnivorous diet to a vegan diet will not become vitamin B12 deficient right away because we can store enough B12 in the liver to last two years. Older people are at risk for vitamin B12 deficiency because many have a stomach condition that decreases the absorption of this vitamin. Too little vitamin B12 causes a type of anemia called megaloblastic anemia. The red blood cells grow very large and have a short life span. Because of vitamin B12’s role in protecting the myelin sheath, a deficiency also causes neurological symptoms including tingling, numbness, cognitive changes, disorientation and dementia….
*see Health: How to “improve” your memory? goodnewshealthandfitness.wordpress.com
These neurological defects may or may not be reversible. Pernicious anemia is the form of B12 deficiency resulting from an autoimmune disease that damages the stomach and inhibits vitamin B12 absorption. Pernicious anemia is treated with vitamin B12 injections.
Assists in DNA synthesis and cell division
Participates in amino acid metabolism
Required for the maturation of cells including red blood cells
Recommended Intakes of Folate: The RDA for men and women is 400 micrograms. The RDA during pregnancy increases to 600 micrograms.
One glass of orange juiceSources of Folate: Fortified breakfast cereals and enriched grains are important sources of folic acid. Other reliable sources of folate include legumes, green leafy vegetables, orange juice, wheat germ and liver…
“…Folic Acid Side Effects
Folic acid is a synthetic B vitamin found in supplements and fortified foods. Curiously, mainstream media and government agencies use the term synonymously with folate, the natural form of multiple B vitamins commonly referred to as “vitamin B9.”…
..High Folate Foods
It is important to keep in mind that folic acid was relatively non-existent in our diet until being first introduced in 1943. After it was shown to help prevent the risk of developing neural tube defects in infants, it became part of the mandatory food fortification list in 1998.
Until then, humans received their vitamin B9 naturally in the foods that they ate.
The highest folate foods include:
Citrus fruits and juices
Dark green leafy vegetables
Sprouted ancient grains
Here is an excellent chart listing out some of the best high folate foods… except for number 4 (breakfast cereal), which actually contains folic acid:..”
When You Get Too Much or Too Little Folate: Excess folic acid may mask a deficiency of vitamin B12 by reversing or preventing anemia. Unfortunately, the neurological effects of a lack of vitamin B12 still continue without early obvious signs. The UL for adults is 1,000 micrograms from folic acid supplements and fortified foods. Because folate is required for cell division, too little folate causes megaloblastic anemia just as a lack of vitamin B12 does. Inadequate folate stores and intakes are linked to increased risks of birth defects such as spina bifida and anencephaly (neural tube defect in which all or part of the brain is missing). Low folate intake is also linked to increased risks of heart disease and cancer.
Enhances iron absorption
Helps with collagen synthesis
Acts as an antioxidant
Regenerates vitamin E
Plays a role in immune function
Assists in the synthesis of neurotransmitters, DNA and hormones
Special interest in vitamin C in the treatment or prevention of the common cold: A review of the research does not suggest that vitamin C supplements prevent colds in the general public. However, among those subjected to extreme cold or engaging in extreme physical activity, vitamin C doses ranging between 250 mg/day to 1000 mg/day reduced the incidence of colds by 50%. Taken before the onset of a cold, supplemental vitamin C appears to slightly reduce the length of the cold.
Recommended Intakes of Vitamin C: The RDA for men and women is 90 and 75 milligrams respectively. Smokers should add and additional 35 milligrams per day.
Sources of Vitamin C: Vitamin C is present in fruits and vegetables. Rich sources include bell peppers
, citrus fruits, strawberries, pineapple, kiwifruit, potatoes, tomatoes, broccoli and leafy greens…”
*see Health: Cancer-Causes, Preventive, Treatment, and Healing goodnewshealthandfitness.wordpress.com
DoctorYourself.com – Vitamin C as Chemotherapy for Cancer doctoryourself.com
“..Twelve years ago, we used infusions of 30 grams of intravenous ascorbic acid, twice per week, and found that metastatic lesions in the lung and liver of a man with a primary renal cell carcinoma disappeared in a matter of weeks (1). At that time we believed IAA was useful for patients with cancer solely through two biological response modifier mechanisms: increased production of extracellular collagen (“walling off’ the tumor as proposed by Cameron and Pauling) and enhancement of immune function. We subsequently reported a case of resolution of bone metastases in a patient with primary breast cancer (1A) using infusions of 100 grams, once or twice per week (2). ..”
Is High Ascorbic Acid (Vitamin C) Recommended For Cancer?
*see Health: Cancer-Causes, Preventive, Treatment, and Healing goodnewshealthandfitness.wordpress.com
Vitamin C Foods, Signs of Deficiency, & Health Benefits draxe.com
“..Top Food Sources of Vitamin C:
Try to consume 2-3 of these vitamin C foods sources daily; this will help you maintain optimal levels of vitamin C. Many of these foods are included in my recommended healing diet due to their high antioxidant content and numerous health benefits.
1 fruit: 377 mg (over 628% DV)
2) Black Currant
1 cup: 203 mg (over 338% DV)
3) Red pepper
1 cup raw: 190 mg (over 317% DV)
1 piece: 164 mg (273% DV)
5) Green peppers
1 cup chopped, raw: 120 mg (200% DV)
1 large: 82 mg (over 163% DV)
1 cup: 89.4 mg (149% DV)
1 cup, in pieces: 86.5 mg (over 144% DV)
1 cup raw: 81.2 mg (135% DV)
1 cup raw: 80 mg (134% DV)
1 cup, fresh: 79.8 mg (over 133%)
1 cup, fresh: 78.9 mg (over 131%)
13) Brussels sprouts
1 cup raw: 74.8 mg (125% DV)
1 cup: 71.8 mg (120% DV)
1 cup raw: 58 mg (97% DV)
1 cup raw, chopped: 46.4 mg (over 77% DV)
1 cup: 45.7 mg (76% DV)..”
Sal: I try to order the “powder” version all the time and I change the brand , so my body doesn’t get so used to the same brand. I also take it 6 days a week only and take a break one day a week for the same reasons. What do you think about this?
How Much Vitamin C is Too Much? | How Much Vitamin C Can I Take | Best Form of Vitamin C
The Dark Side of Linus Pauling’s Legacy Stephen Barrett, M.D. quackwatch.org
“…In 1976, Pauling and Dr. Ewan Cameron, a Scottish physician, reported that a majority of one hundred “terminal” cancer patients treated with 10,000 mg of vitamin C daily survived three to four times longer than similar patients who did not receive vitamin C supplements [11,12]. However, Dr. William DeWys, chief of clinical investigations at the National Cancer Institute, found that the study was poorly designed because the patient groups were not comparable . The vitamin C patients were Cameron’s, while the other patients were under the care of other physicians. Cameron’s patients were started on vitamin C when he labeled them “untreatable” by other methods, and their subsequent survival was compared to the survival of the “control” patients after they were labeled untreatable by their doctors. DeWys reasoned that if the two groups were comparable, the lengths of time from entry into the hospital to being labeled untreatable should be equivalent in both groups. However, he found that Cameron’s patients were labeled untreatable much earlier in the course of their disease—which means that they entered the hospital before they were as sick as the other doctors’ patients and would naturally be expected to live longer…”
Was Linus Pauling Right About Vitamin C’s Curative Powers After All? November 23, 2015 articles.mercola.com
“.. On the contrary, there’s been an explosion of research into the properties of vitamin C, and newer evidence suggests there might be something to Pauling’s heretical claims after all. In fact, a lot of the scientific literature published on vitamin C in the two decades since Pauling’s death support his claims.3,4..
When taking an oral vitamin C, be mindful of your dosing frequency. A researcher with a Ph.D. in medical biophysics, Steve Hickey, wrote the book “Ascorbate”, which shows that if you take vitamin C frequently throughout the day, you can achieve much higher plasma levels. So even though your kidneys will tend to rapidly excrete the vitamin C, by taking it every hour or two, you can maintain a much higher plasma level than if you take one mega-dose all at once (unless you’re taking an extended release form of vitamin C). ..”
Vitamin C Supplement Up To 50,000mg A Day – Benefits And Side Effects –
By the way, doctor: What’s the right amount of vitamin C for me? health.harvard.edu
“..Vitamin C, or ascorbic acid, plays a role in many vital functions, including metabolism and immunity. We can’t make it in the body, so we need to get it from dietary sources. It’s found in high concentrations in many fresh fruits and vegetables (see the chart); it’s also available in most multivitamins and as a single-ingredient supplement. ..
Try reducing your intake by 500 mg each week until you reach 1,000 mg a day. Remember that the best sources of vitamin C are fresh fruits and vegetables. ..”
Vitamin C | Why you should never take Vitamin C Supplements- VitaLife Show Episode 59
water soluble vitamins
Water-Soluble Vitamins: B-Complex and Vitamin C – 9.312 xtension.colostate.edu
Table 1. Recommended Dietary Intake (RDA) and Adequate Intake (AI) for Water-Soluble Vitamins
Vitamins made easy (water soluble)
Vitamins and Minerals helpguide.org
Are You Getting What You Need?
“..What they do
Although water-soluble vitamins have many tasks in the body, one of the most important is helping to free the energy found in the food you eat. Others help keep tissues healthy. Here are some examples of how different vitamins help you maintain health:
Release energy. Several B vitamins are key components of certain coenzymes (molecules that aid enzymes) that help release energy from food.
Produce energy. Thiamin, riboflavin, niacin, pantothenic acid, and biotin engage in energy production.
Build proteins and cells. Vitamins B6, B12, and folic acid metabolize amino acids (the building blocks of proteins) and help cells multiply.
Make collagen. One of many roles played by vitamin C is to help make collagen, which knits together wounds, supports blood vessel walls, and forms a base for teeth and bones.
Any other suggestions, feedback, comments, questions, etc..?
*see Medical: How the Digestive System works? goodnewshealthandfitness.wordpress.com
Digestion of Vitaminsby Cydney Walker livewell.jillianmichaels.com
‘…Water-soluble vitamins have to be obtained through the diet daily because excess levels are excreted through your urine and feces..
Digestion of Vitamins
…Water-soluble vitamins are digested and transported into the blood through active-transport channels in the intestine, meaning the concentration of the vitamin allows for channels to open and the vitamin to cross the intestines to a specific protein in the blood. Vitamin B-12 needs a specific transport protein called the intrinsic factor for absorption. The intrinsic factor is a protein produced by the stomach to combine with vitamin B-12 when stomach acid comes in contact with food for digestion, according to Colorado State University. When vitamin B-12 and intrinsic factor reach the small intestines, the pH of the digested food becomes higher, allowing both components to combine and B-12 to become absorbed into your bloodstream.
The small intestine serves as the primary site of vitamin digestion and absorption. Vitamins perform various functions in the body. Vitamin C is incorporated into collagen, a protein that serves to provide structure for your bones and skin. Vitamin D acts to enhance calcium absorption from your small intestines and incorporate calcium into your bones. Vitamin K maintains proper blood clotting proteins and increases calcium deposition in your bones in addition to vitamin D. B-complex vitamins aid in the digestion and use of carbohydrates, proteins and fat for energy….”
▸▸▸Like our blog? Please consider supporting us at:
“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”