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.

More people are becoming aware of the importance of antioxidants and their health benefits for the body. Beauty products such as creams, and anti-aging medications are mixed with antioxidants. Antioxidants are good for cell and tissue rejuvenation, and are good to reverse premature aging.

Antioxidants are molecules that slow down and prevent the oxidation of other molecules in the body. Oxidation is a chemical reaction that transfers an electron from a substance to an oxidizing agent. This chemical reaction produces free radicals which start a chain reaction that can cause cellular damage. Antioxidants stop this chain reaction by removing the free radical intermediates and prevent other oxidation reactions by being oxidized themselves.

Free radicals produced during oxidation are not good for the body. They not only damage the cells but accelerate the process of aging too. Saturated fats in the diet, cigarette smoke, heavy metals such as mercury, cadmium and lead; hydrogen peroxide, ozone, nitrous oxide from car exhaust, ultraviolet rays, cosmic rays, medical x-rays, and other toxic chemicals in food, water and air are free radicals that should be avoided.

Certain vitamins, enzymes, and minerals such as vitamin A, vitamin C, vitamin E, selenium and zinc are powerful antioxidants. Other antioxidants are the alpha and the beta carotenes, lycopene, lutein, zeaxanthin, flavonoids, vitamin B2, vitamin B3, vitamin B6, coenzyme Q10, cysteine, silymarin, and pycnogenol.  These antioxidants are found in herbs such as turmeric, bilberry, burdock, garlic, gingko biloba, and in extracts such as those in grape seed and pine bark.

There are also substances made in the body that fight free radicals. These are glutathione, melatonin  and several others. Low levels of antioxidants in the body can cause oxidative stress which may be a precursor of so many diseases. Antioxidants are now widely used as ingredients in most dietary supplements to treat diseases such cancer and coronary heart diseases.

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.

Is this the first time you’ve heard about vitamin F? Is there such a thing as vitamin F? What is vitamin F? What are the health benefits of vitamin F?

Vitamin F is commonly known as EFA or Essential Fatty Acids. 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. 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.

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.

Rich sources of omega-6 are raw nuts, legumes, seeds, grape seed oil, primrose oil, sesame oil, soybean oil, 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 to prevent heart diseases. It enables the cells to absorb calcium and phosphorus, and it is vital in the proper functioning of various  glands in the body.

Vitamin F or EFA is essential in metabolism and growth. It is good for healthy skin and mucous membranes. It prevents arthritis, 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 production of new cells. It is also used by the body to produce prostaglandins to regulate various body processes.

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

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.

Some people are not aware of the many health benefits of far infrared sauna. This could be probably due to the wrong notion that saunas are for the rich and the famous only. In the past, only the emperors, kings and their close friends could afford the pleasure of sauna baths, and only the rich and the affluent in our modern time.

Latest inventions in technology have greatly changed our  time. Nowadays, we can have portable saunas at home. There is no more need to go to hot springs, or to sauna baths to enjoy the healthful benefits of steam bath to our body.

To be healthy, we need to have a good blood circulation. Sluggish blood circulation can cause a lot of diseases that can bring sufferings and afflictions. For maximum health, blood must be circulated without obstruction to all organs and other parts of our body.

There is a best way to have our blood circulating perfectly in our body. The heat energy of infrared saunas has a vasodilation effect on the peripheral blood vessels that improves blood circulation very effectively. By this heat energy, our skin pores open up to flush out toxins from our body through perspiration. Muscle spasms are reduced and joint stiffness and body aches from rheumatoid arthritis, fibromyalgia, osteoarthritis, and other body pains disappear.

Far infrared sauna is also good for slimming down. It effectively rids our body of awkward cellulite and other excess fats. Far infrared saunas are good for cardiovascular health. The vasodilation of peripheral blood vessels increases heart rate, cardiac output and metabolic rate that provide a good workout for the heart. And it is a powerful stress reliever too. The special Carbon 360 far infrared rays of East Coast Sauna increase blood circulation and  this triggers the release of endorphins to loosen tight muscles to make you feel better.

Indeed far infrared sauna has many health benefits. It is better than going to hot springs healthwise, and costwise in the long run. And the best of all, you do it at your most convenient time in the comfort and privacy at your home.

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.