The Vegan Lifestyle

Vitamin B1: Health Benefits, Source, And Dosage

Vitamins are crucial to life functions. Without them, you die quickly. Vitamins work together with enzymes (chemical catalysts), thus their being called as co-enzymes.

Among the essential vitamins needed by the body is the vitamin B complex. This is a group of a dozen or so vitamins that are needful for the proper functioning of the body, especially the nervous system.

Among them is Vitamin B1 or thiamine. This vitamin helps and protects the brain, nervous system, muscle, peristalsis, blood circulation, and red blood count. It works with other B vitamins in energy metabolism. It prevents thiamine deficiency in diabetes, Crohn’s disease, multiple sclerosis, and other neurological diseases, including epilepsy. This vitamin is also used to prevent and treat impaired mental function in the elderly, including the Alzheimer’s disease.

Deficiency symptoms include slow heart beat, weight loss, mental depression, chronic constipation, muscular weakness, diabetes, beriberi, edema, and defective hydrochloric acid production. Drinking alcohol, eating refined foods, and eating lots of sugar can lead to thiamine deficiency. Severe deficiency results in psychosis, that accounts about 30 percent of those admitted in psychiatric wards.

Vitamin B1 is needed in the assimilation of manganese and other B vitamins. This vitamin is easily destroyed by alcohol, by tannins in tea and black coffee, by sulfites, and by uncooked fresh-water fish and shellfish. Magnesium is needed in the the conversion of thiamine to its active form.

The rich sources of vitamin B1 are brewer’s yeast, wheat germ, wheat bran,  most whole grain cereals especially wheat, oats, sunflower seeds, unpolished rice, torula yeast, peanuts with skin, all nuts, seeds, all beans especially soybean, and some vegetables such as beets, potatoes, and leafy vegetables.

Dosage: Recommended is 50-100 mg daily. For the elderly with age-related mental impairment, including Alzheimer’s, 3-8 grams per day.

Vitamin B2: Health Benefits, Source, And Dosage.

Vitamins are essential to healthy body functions. Its deficiency results to disease or death. Vitamins work together with chemical catalysts called enzymes, thus their being called as “co-enzymes”.

Among the important vitamins needed by the body is the vitamin B complex. This is a group of a dozen or so vitamins that are needful for the proper functioning of the body, specially the nervous system.

One of these B complex is vitamin B2 or riboflavin. This vitamin aids in the carbohydrate metabolism. It is needed for growth, good eyes, nails, skin, and hair. Riboflavin helps prevent cataracts, and is very important during pregnancy. It is crucial in the production of energy.

Vitamin B2 is used to treat cataracts, sickle-cell anemia, and migraine headaches. Patients with cataract should take not more than 10 mg of vitamin B2 daily. Richest sources of vitamin B2 are almonds, brewer’s yeast, torula yeast, wheat germ, whole grains, soybeans, sunflower seeds, and leafy vegetables.

The vitamin B2 deficiency symptoms include eye problems, itching, burning, sensitivity to light, bloodshot, mouth sores, cracking of the lips and corners of the mouth, inflamed tongue, burning and itching of the mouth, oily or dull hair, oily skin, premature wrinkles on face and arms, split nails, cataract formation, loss of visual acuity, disorders of the mucous membranes, seborrheic dermatitis, severe anemia, and certain esophageal cancers.

Vitamin B2 is needed in the assimation of vitamin C and other vitamin B complex. Vitamin B2 is destroyed by light, but not by cooking. It has no toxicity or side effects, except for cataract treatment which should not exceed more that 10 mg daily.

Dosage: RDA (Recommended Daily Allowance) is 1.6 mg. ODA (Optimum Daily Amount) is 50 mg. TDA (Therapeutic Daily Allowance) is 200-500 mg. Recommended is 5-10 mg daily. These dosages are for adults. Dosage for children 12-17 years old is 3/4 of the recommended amount, and for those 6-12 years old, use 1/2 of the recommended dose. Body cannot absorb more than 20 mg in a single dose.

Vitamin B3: Health Benefits, Source, And Dosage. Vitamins are very important for the excellent functioning of the body. The lack of them results to weakness, disease or even death. Vitamins work together with enzymes (chemical catalyst) thus their being called as “co-enzymes”.

Among the important vitamins needed by the body is the vitamin B complex. This is a group of vitamins that are needed in the proper functioning of the body, specially for the brain and the nervous system.

One of these B complex is vitamin B3 (niacin, niacinamide, nicotinic acid). This vitamin maintains and strengthens the gastro-intestinal tract, circulation, and the nervous system. It is needed for the protein and carbohydrate metabolism. Vitamin 3 increases blood flow to the skin and body extremities. It is good for cold hands and feet.

Vitamin 3 helps the body to produce many hormones. It is important in energy production, and in the metabolism of fat, cholesterol, and carbohydrate. Vitamin 3 is used in over 50 different chemical reactions in the body. It also helps to regulate the blood sugar, and antioxidant mechanisms. It lowers bad cholesterol, and reduces early onset of arthritis and diabetes. It is effective in the treatment of early diabetes.

Vitamin 3 mild deficiency symptoms are canker sores, irritability, insomnia, nervousness, chronic headache, digestive problems, diarrhea, and anemia. Severe deficiency symptoms include disorientation, mental dullness, pellagra, and neurasthenia.

The rich sources of vitamin 3 are brewer’s yeast, brown rice, wheat germ, rice bran, peanuts, sunflower seeds, whole wheat, torula yeast, and green vegetables.

Vitamin B3 is needed in the assimilation of vitamin C and other B vitamins. To be more effective, this vitamin should be taken together with other B vitamins because it works closely with them.

Dosage: RDA 18 mg; ODA 100 mg; TDA 2,000-6,000 mg (time release). Megadoses of up to 25,000 mg are used for the treatment of schizophrenia, arteriosclerosis, and high cholesterol. But prolonged megadose can induce stomach ulcers, liver damage, colitis, jaundice, and male impotence. Note: The above dosages are for adults. Children 12-17 years old should reduce the dose to 3/4 of the recommended, and those 6-11 years old, to 1/2 of the recommended dose.

Choline: Health Benefits, Source, And Dosage

Choline is one of the vitamin B complex. It is found abundantly in lecithin. This vitamin helps the body to digest, absorb, and carry the fat and fat-soluble vitamins in the bloodstream. It helps to regulate the minimal deposition of fat and cholesterol in the arteries and liver. Without this, the arteries become clogged, and hypertension and other cardiac problems follow. This vitamin is also needed in the synthesis of nucleic acids (DNA and RNA), and for the myelin sheaths of the nerves. It is essential in the manufacture of certain neurotransmitters, and phospholipids. It helps in the liver and gallbladder functions. It is very essential in fat metabolism. Without it, the fat becomes trapped in the liver where they block metabolism.

Choline is used to treat serious liver problems. It prevents gallstone formation, kidney damage, nephritis, glaucoma, myasthenia gravis, high blood pressure, and atherosclerosis. It is used to treat bipolar depression or manic depression. Choline, in the form of phosphatidylcholine, is used to lower total serum cholesterol and triglyceride levels; to increase HDL (the good kind of fatty acid), and to treat Alzheimer’s disease.

Choline deficiency symptoms include high blood pressure, hardening of the arteries, atherosclerosis, kidney damage, cirrhosis and fatty liver degeneration.

Rich sources of choline is lecithin, and egg yoke. It is also found in blackstrap molasses, grains, legumes, and in cauliflower and lettuce as free choline.

Dosage: RDA 150 mg; ODA 600 mg; TDA 500-1,000 mg. Recommended: Take choline which has 90% phosphatidylcholine 3 times a day with meals. For liver disorders: 350-500 mg daily. For Alzheimer’s disease and bipolar depression: 5,000-10,000 mg daily. To lower cholesterol: 500-900 mg daily.

Caution: Prolonged megadoses of choline, when isolated from inositol, may deplete vitamin B6. Choline should always be taken with inositol and other B vitamins.

Vitamin E: Health Benefits, Source, And Dosage

Vitamin E is a  wonder vitamin. It prevents a myriad of illnesses and diseases. It is a powerful antioxidant that protects against heart diseases, strokes, and cancers.

Vitamin E comes in two forms: the natural and the synthetic. Natural vitamin E is written “tocopherols” or “d-tocopherols”. Natural alpha-tocopherol, the most active form of vitamin E, is written “alpha-tocopherol” or “d-alpha-tocopherol”. The synthetic form is “tocopheryl” (with a “y”) or “dl-tocopherol” (with a “dl”). The natural form is preferred by nutritionists because it has the highest level of activity. Synthetic vitamin E is worthless. Do not use it. Another commercial form is available in drugstores: “water-soluble vitamin E”. It is more expensive, but is no more absorbable or effective than the natural form.

Vitamin E oxygenates the cells and tissues of the body, and reduces the need for oxygen. It dilates the blood vessels, and improves blood circulation. Vitamin E prevents the unsaturated fatty acids and oil-soluble vitamins from being destroyed in the body. It helps and protects the capillaries, lungs, and the reproductive organs. It also prevents the scar formation in burns.

Vitamin E is used in the treatment of heart diseases,  emphysema, varicose veins, leg ulcers, angina pectoris, hypoglycemia, infertility in both male and female, and other reproductive problems. It also reduces the risk of miscarriages.

Vitamin E enters the fatty portion of the cell membranes where it protects them from the harmful effects of compounds such as mercury, lead, benzene, carbon tetrachloride, cleaning solvents, drugs, radiation, and the body’s free-radical metabolites.

A high vitamin E diet exerts strong protective effects in many health conditions. It is very important in the immune function, especially during stress and chronic viral illnesses such as AIDS and chronic viral hepatitis. It protects the thymus gland and the circulating white blood cells from damage.

Vitamin E reduces the LDL (Low Density Lipoprotein), the bad cholesterol, and increases the HDL (High Density Lipoprotein), the good cholesterol levels in our body. It is excellent in the prevention of strokes, and heart attacks.

Vitamin E protects against cancers when taken in high doses. A study showed that patients with low levels of vitamin E have 50% more risks of cancer. It also relieves hot flashes, menopausal vaginal complaints, post-menstrual symptoms, including fibrocystic breast disease.

Vitamin E deficiency symptoms are muscle weakness, nerve damage, poor coordination, involuntary movement of the eye, and breaking of the red blood cells leading to hemolytic anemia. Other symptoms are sterility, red blood cell fragility, muscular disorders, pulmonary embolism, strokes, heart diseases, coronary degeneration, testicle degeneration, fat malabsorption syndromes such as celiac diseases, cystic fibrosis, post-gastrectomy syndrome, red blood cell hereditary disorders such as sickle-cell anemia and thalassemia.

The rich sources of vitamin E are flaxseed oil, and wheat germ oil. Flaxseed oil  is rich in omega-3 and omega-6 fatty acids, and can prevent cancer. Wheat germ oil and flaxseed oil should be fresh and cold-pressed to be more effective.

Other sources of vitamin E are soy oil, sunflower oil, unrefined cold-pressed vegetable oils, all whole raw or sprouted seeds, nuts, grains, green leafy vegetables and eggs.

Dosage: RDA 15 IU; ODA 400 IU; TDA 1,200 IU. Recommended: Normal dosage is 400-800 IU daily. This normal dosage provides a better oxidative protection for those in high-stress situations. Menopausal patients should take 800 IU daily until hot flashes subside, and then lowered to 400 IU daily. Note: The strengthening power of vitamin E is not felt until one takes at least 200-600 mg daily. (1 mg = 1.5 IU).

Caution: One study suggested that people with high blood pressure, rheumatic heart disease and other heart conditions will do best not to take more than 400-600 IU of vitamin E daily. Iron supplements, rancid foods and grains destroy vitamin E. It is better not to eat wheat germ because it easily become rancid, and it is very difficult to preserve it fresh.

Potassium is a very important mineral that is essential to life. It is the most important among the three electrolytes needed by the body to function properly. The other two electrolytes are sodium and chloride. Potassium and sodium are positively charged molecules, while chloride is negatively charged. These three operate in pairs. These electrolytes, when dissolved in water, conduct electricity around the body.

Our body cells need more potassium. Potassium helps maintain the acid-alkaline balance in the blood and tissue, and prevents over-acidity. It is needed in muscle contraction, and helps the kidneys to detoxify the blood. Potassium acts as an electrolyte, converting the blood sugar into glycogen, and storing this in the muscles, liver, and brain. When there is not enough potassium, there is also not enough glycogen for the muscles to burn, thus causing extreme fatigue and muscle weakness. Potassium also promotes hormone secretions in the body.

Potassium deficiency causes sodium (salt) accumulation in the body. This results to edema, high blood pressure, and heart failure. Other deficiency symptoms are constipation, muscular weakness, extreme fatigue, low blood sugar, and nervous disorders.

Potassium works closely with magnesium. Caution: Potassium and sodium must be kept in proper balance at all times to avoid serious heath problems. Too much sodium, disrupts the potassium-sodium balance in the body. A high-sodium, low-potassium diet can cause a lot of diseases such as cancer, high blood pressure, heart attack, and strokes. But a high-potassium, low-sodium diet protects the body from the above diseases.

Potassium is found in almost all vegetables, especially in green leafy ones. Bananas and the thick peelings of white potatoes are rich sources of potassium.

Dosage: RDA 1,875 mg; ODA 2,500; TDA 5,500 mg. Recommended: 1.9-5.6 g. Caution: High dosage of potassium salts in pill form can cause nausea, vomiting, diarrhea, and ulcer.

Vitamin B6: Health Benefits, Source, and Dosage

The body needs vitamins to function properly. Deficiency of certain vitamins can result to disease and even death. Vitamins are sometimes called as “co-enzymes” because they work together with enzymes or chemical catalyst in the body.

One of these vitamins needed by the body is the vitamin B complex. These are vitamins that are very important for the proper functioning of the body, especially for the brain and the nervous system.

One of these B complex vitamins is vitamin B6 or pyridoxine. It is used in more body functions than any other vitamin. This vitamin is extremely important in the formation of body proteins and structural compounds, chemical transmitters in the nervous system, red blood cells, and prostaglandins.

Pyridoxine is needed for the proper functioning of more than 60 different enzymes in the body. It is important in maintaining hormonal balance, and proper functioning of the immune system. Vitamin B6 is needed in the absorption of vitamin B12, and in the production of hydrochloric acid. It is crucial for brain chemistry because of its involvement in the production of all amino acid neurotransmitters.

Vitamin B6 is vital in cell multiplication, and is good for the prevention of miscarriages. When combined with magnesium, it can be used to treat Parkinson’s disease. It is also useful in the prevention and treatment of asthma, cardiovascular diseases, Chinese restaurant syndrome, diabetes, kidney stones, osteoporosis, autism, carpal tunnel syndrome, epilepsy, premenstrual syndrome, and vomiting during pregnancy.

Vitamin B6 is needed in the assimilation of vitamin C, potassium and other B vitamins. For the body to be able to utilize pyridoxine, riboflavin and magnesium are required.

Vitamin B6 deficiency symptoms are mental depression, anemia, edema, halitosis, eczema, insomnia, nervousness, sore mouth and lips, kidney stones, colon inflammation, migraines, tooth decay, and premature senility.

Rich sources of pyridoxine are brewer’s yeast, torula yeast, wheat germ, whole wheat, soybeans, walnuts, lentils, bananas, brown rice, oats, peanuts, avocadoes, eggs, and sunflower seeds.

Dosage: RDA 2.2 mg; ODA 50 mg; TDA 200-500 mg. Recommended for therapeutic dosage is 50-100 mg daily. Note: The above dosages are for adults. Dosage for children 12-17 years old should be reduced to 3/4 of the recommended dose, and for children 6-11 years old, dosage is 1/2 of the recommended.

Vitamin B12: Health Benefits, Source, And Dosage

The body needs vitamins to function properly. Deficiency of certain vitamins can result to disease and even death. Vitamins are sometimes called as “co-enzymes” because they work together with enzymes or chemical catalyst in the body.

One of these vitamins needed by the body is the vitamin B complex. These are vitamins that are very important for the proper functioning of the body, specially for the brain and the nervous system.

One of these B complex is vitamin B12 or cobalamin. This vitamin is present in animal products, and rarely in vegetables, if ever, and only in very minimal amount. It is needed in the production of red blood cells. It prevents anemia, and promotes growth in children. Vitamin B12 is used in the treatment of impaired mental ability in the elderly. It is also used in the treatment of depression, diabetic neuropathy, low sperm count, tinnitus, multiple sclerosis, and asthma.

Vitamin B12 deficiency symptoms are chronic fatigue, difficulty in concentrating, sore mouth, numbness or stiffness, pernicious anemia, depression, pins-and-needles sensation, and a mimic Alzheimer’s effect in the elderly. Lack of vitamin B12 affects the brain and the nervous system first, and is also the major cause of depression in older people. Vitamin B12 deficiency causes an undersupply of melatonin, resulting in inadequate sleep at night.

Vitamin B12 and folic acid work closely together; they should be taken together to be more effective. In order for the body to be able to absorb vitamin B12, the stomach secretes an “intrinsic factor”, a special digestive secretion that increases the absorption of vitamin B12 in the small intestine. When there is enough cobalt in the body, the bowel can make its own vitamin B12.

There are two forms of vitamin B12 – methylcobalamin (the active form), and cyanocobalamin. The active form is preferred than the other.

Rich source of vitamin B12 are fortified brewer’s yeast, milk, and egg. It can be found also in some vegetables but rarely, and in very small amount.

Dosage: RDA 3mcg; ODA 200 mcg; TDA 1,000 mcg. Recommended dosage is 2 mcg daily. For pernicious anemia, dosage is 300-1,000 mcg. Therapeutic doses is difficult to assimilate, so doctors give it by injection. The above dosages are for adults. Dosage for children 12-17 years old should be reduced to 3/4 of the recommended dose, and for children 6-11 years old, dosage is 1/2 of the recommended.

Caution: Be cautious in taking B12 if you have folate deficiency, iron deficiency, any kind of infections, Leber’s disease, polycythemia or uremia.

Essential Fatty Acids (Vitamin F): Health Benefits, Source, And Dosage

Vitamin F is a fat-soluble vitamin that consists of the essential unsaturated fatty acids, namely, linoleic acid, linolenic acid, and the less important arachidonic acid.

Vitamin F is commonly known as EFA or essential fatty acid. It is also sometimes called as “polyunsaturates”. The term “essential” is due to the fact that these acids cannot be made by the body, yet are vital to normal body functioning.

Of all the fatty acids, linoleic acid is the most essential. There are two types of EFA: omega-3 and omega-6. Omega-3 has alpha-linolenic and eicosapentaenoic acids. They are found in fish, flaxseed oil, and walnut oil. Omega-6 includes linoleic and gamma-linolenic acids. Sources of omega-6 are raw nuts, legumes, seeds, grape seed oil, primrose oil, sesame oil, soybean oi, borage oil, and evening primrose oil. The best single source of EFA is fresh, cold-pressed flaxseed oil because it has high levels of omega-3 and omega-6, and cheaper than other sources.

Essential fatty acids reduce cholesterol and triglyceride levels in the body. They reduce the risks of blood clot formation. EFA lowers blood cholesterol in atherosclerosis to prevent heart disease. It is needed by the glands for proper functioning. It enables the absorption of calcium and phosphorus by the cells.

Vitamin F or EFA is essential in metabolism and growth. It is needed for healthy skin and mucous membranes. It prevents arthritis, and is a good prevention of candidiasis, cardiovascular diseases, eczema, and psoriasis.

EFA is found in high concentration in the brain, and it aids in the transmission of nerve impulses. It is used by every cell in the rebuilding and the producing of new cells. It is also used by the body to produce prostaglandins which regulate various body processes.

EFA or vitamin F deficiency symptoms are skin disorders such as acne, rashes, eczema, and dry skin. Other symptoms are kidney, prostate, menstrual, and other reproductive disorders.

Dosage: Recommended therapeutic dose should be at least 1 teaspoon to 1 tablespoon of raw, fresh, cold-pressed wheat germ or flaxseed oil at each meal. Do not use cottonseed oil – it can damage the optic nerve. Avoid safflower oil, and hardened (solid) vegetable oil, margarine and butter because they only clog the system. Avoid hydrogenated oils. For EFA to be useful for the body, the oil must be in pure liquid supplement and must not be subjected to heat. Processing and cooking easily destroy the essential fatty acids, changing them to dangerous free radicals.

Vitamin B5: Health Benefits, Source, And Dosage. Vitamins are vital for the healthy functioning of the body. Their absence or  lack may results to weakness, disease or even death. Vitamins are sometimes called as “co-enzymes” because they work together with enzymes or chemical catalyst in the body.

One of these vitamins needed by the body is the vitamin B complex. These are vitamins that are essential for the proper functioning of the body, specially for the brain and the nervous system.

One of these B complex is vitamin B5 or otherwise known as pantothenic acid. This vitamin stimulates metabolism and all life processes. It helps in the absorption of folic acid, and increases cortisone and other adrenal hormone output. It promotes growth, prevent graying of hair, and changes in skin. It helps the body to resist the effects of infections, stress, and premature aging of skin and organs. Vitamin B5 is an anti-stress factor for a strong immune system. Pantothenic acid or B5 is good for sunburn and skin burns, and may even protect against skin cancers. It protects, and helps in the rapid recovery from the harmful effects of radiation.

Vitamin B5 is used to treat rheumatoid arthritis, adrenal function, and to lower blood cholesterol and triglyceride levels.

Vitamin A, C, E, and other B vitamins are needed for the assimilation of pantothenic acid. Vitamin B5 is used in the production of co-enzyme A, and ACP, without which, the fat and carbohydrate cannot be used by the body for energy production. Vitamin B5 is also used in the production of red blood cells and adrenal hormones.

Although vitamin B5 deficiency is rare because pantothenic acid is found in so many different foods, its deficiency symptoms may include extreme fatigue, muscular weakness, infertility, reproductive problems, graying and loss of hair, retarded growth, insomnia, low blood sugar, skin disorders, asthma, anemia, eczema, chronic fatigue, greater tendency to infections, muscle cramps, low blood pressure, stomach distress, painful and burning feet, and numbness and shooting pains in the feet.

Richest source of vitamin B5 are brewer’s yeast, molasses, green vegetables, whole grain products, torula yeast, wheat germ, beans, peas, peanuts, crude molasses, yogurt, and egg yolk.

Dosage: RDA 4 mg; ODA 50 mg; TDA 50-200 mg. Recommended 250 mg daily. For rheumatoid arthritis, 2 grams daily, and for the lowering of cholesterol and triglycerides, 300 mg daily. Note: The above dosages are for adults. Dosage for children 12-17 years old should be reduced to 3/4 of the recommended dose, and for children 6-11 years old, dosage is 1/2 of the recommended. Warning:Continuous ingestion of pantothenic acid in high dosage can cause heart, kidney, and liver problems.