Pantothenic Acid Vitamin B5
I discuss Pantothenic Acid/Vitamin B5. Some of its functions in the body, foods rich in Vitamin B5, deficiency and daily recommendations.
Pantothenic acid also known as vitamin B5 is a water soluble vitamin that is essential for metabolism of fatty acids, amino acids, and carbohydrates.
Vitamin B5 is present in all animal and plant tissue, so required intake should be met in any balanced diet. Because of this little research has been done on the impact of B5 deficiency.
The recommended amount of B5 to be consumed daily is 5 mg. For instance, ½ cup of mushrooms 2.6 mg , ½ cup of avocado 1.7 mg and one egg .77 mg provides the recommended daily amount.
The processing of whole grains eliminates the outer layer of the grain which contains the B5 vitamin. These foods are often enriched with B5 and other vitamins.
In our vitamin rating scale, Vitamin B5 is a 1, most people do get enough of it in their diet.
What Is Pyridoxine Vitamin B6
I discuss Pyridoxine/Vitamin B6. Some of its functions in the body, foods rich in Vitamin B6, some of the effects of deficiency, and daily recommendations
Pyridoxine, also known as vitamin B6 is a water soluble vitamin and plays an important role in a variety of bodily functions, which include the metabolism of protein, the production of red blood cells, the breakdown of glycogen to glucose(also known as glycogenolysis), neurotransmitter formation, immune system function and the conversion of the essential amino acid tryptophan to niacin.
B6 bioavailability is highest in animal products but can also be found in vegetables, nuts, and whole grains. Keep in mind that cooking reduces the amount of B6 more than( 50%). Canning and freezing also reduces the amount of B6 in various food products but less than cooking.
B6 deficiency can lead to decreased nerve and skin function along with weakened immune system.
The recommended amount of B6 to be consumed daily is 1.3 mg. e.g. For instance, 1 cup of Pistachio nuts provides the daily amount of B6 with 1.38 mg. Also consider 2 oz of cooked tuna and ½ cup of sunflower seeds would provide 1.52mg of vitamin b6.
Also consider 1 oz of cooked tuna that provides .29 mg of B6 and ½ cup of sunflower seeds that provide .94 mg of B6.
Individuals who choose not to eat animal products may have more of a challenge consuming the recommended amounts of B6. Just make sure to research the foods you consume daily, and add up the amount of b6. In our vitamin rating scale, Vitamin b6 is a 3.5.
I discuss Biotin/Vitamin B7. Some of its functions in the body, foods rich in Biotin, some of the effects of deficiency, and daily recommendations.
Biotin, also known as vitamin B7, is a water soluble vitamin, and plays an important role in the metabolic functions of pantothenic acid, folic acid, and vitamin B12. It is also necessary for cell growth.
B7 is found in milk products, mushrooms, cauliflower and eggs.
Risk of deficiency is rare because bacteria in the intestines produce enough biotin beyond the recommended daily amount.
The recommended daily amount of vitamin B7 is 30 micrograms. For instance ¼ cup of peanuts (26mcg) and 1 egg (8mcg) would provide you with 34 mcg, meeting the recommended daily amount. 5mcg/Change this. Peanuts and eggs…1/4 cup = 26, 1 = 8.
Because the body can produce enough biotin for human function, in our vitamin rating scale, b7 is a 1.
What Is Folate Vitamin B9
we discuss what is Folate Vitamin B9. Some of its functions in the body, foods rich in Folate, some of the effects of deficiency, and daily recommendations.
Folate, also known as vitamin B9 or folic acid is a water soluble vitamin and plays an important role in the production of DNA, formation of neurotransmitters, and white and red blood cells . B9 also contributes to the metabolism of amino acids.
Foods high in vitamin B9 include, green leafy vegetables, nuts, seeds, and many tropical fruits. B9 is also found in many other foods, but is easily lost in cooking.
B9 deficiency is common because most people do not consume a balanced diet(140) and eat enough green leafy vegetables. Professionals sometimes recommend B9 supplementation for Women who are at the age where pregnancy is possible because deficiency can lead to birth defects. B9 deficiency can also cause anemia, poor growth, neuropathy and possibly some forms of cancer.
The recommended amount of B9 to be consumed daily is 400 micrograms. For instance, 3oz of Romaine lettuce (116 micrograms), ½ cup avocado (61 micrograms), 1 cup raw spinach (58 micrograms) 1 cup mango (71micrograms) 2 tbs of flaxseed (54 mcg), I cup almonds (46 mcg), would total 406 mcg of b9.
As you can see it takes several servings of a variety of foods to consume the recommended daily amount. An individual who is on a low cal diet will face even greater challenges. For the women who are eating for two, intake is even more crucial. In our vitamin deficiency rating scale, b9 is a 5.
