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What's changed? Not only have scientists determined why we need pyridoxine (vitamin B6), but they are also accumulating evidence that this vitamin and others do much more than ward off the so-called diseases of deficiency, things like scurvy and rickets. Intake of several vitamins above the minimum daily requirement may prevent heart disease, cancer, osteoporosis, and other chromic diseases.
ABC of Vitamins
Vitamin comes from the Latin word vitae, ‘life’ and mineral. 13 compounds have been classified as vitamins. Vitamins A, D, E, and K, the four fat-soluble vitamins, tend to accumulate in the body. Vitamin C and the eight B vitamins-biotin, folate, niacin, pantothenic acid, riboflavin, thiamin, vitamin B6, and vitamin B12-dissolve in water, so excess amounts are excreted.
A - retinol, retinaldehyde, retinoic acid
It's good for the eyes but it does more for you. Like stimulates production of and activity of white blood cells, takes part in remodeling bone, helps maintain the health of endothelial cells (those lining the body's interior surfaces), and regulates cell growth and division. Recommended: 5,000 IU for men, 4,000 for women. Where to get it from: Breakfast cereals, juices, dairy products are fortified with Vitamin A. And don't forget carrots and other vegetables that contain beta-carotene which the body can turn into vitamin A. Warning: It's easy to get too little Vitamin A but it's also easy to get too much. . Intake of up to 10,000 IU, twice the current recommended daily level, is thought to be safe. However, there is some evidence that this much preformed vitamin A might increase the risk of hip fracture (2) or some birth defects.
Bs: B1 - thiamin , B2 - riboflavin, B6 - pyridoxine, pyridoxal, pyridoxamine, B12 - cobalamin and Folic Acid
There are eight Vitamin B (although there's Vitamin B12) . One of these is folic acid which too little of, scientists found, can cause birth defects such as spina bifida and anencephaly. This occurs when the early development of tissues that eventually become the spinal cord, the tissues that surround it, or the brain goes awry. Twenty five years ago, British researchers found that mothers of children with spina bifida had low vitamin levels. Eventually, two large trials in which women were randomly assigned to take folic acid or a placebo showed that getting too little folic acid increased a woman's chances of having a baby with spina bifida or anencephaly and that getting enough folic acid could prevent these birth defects. Recommended: 400 micrograms. Where to get it from: Not easy to get from food. In the US, it's now required to add it to most enriched breads, flour, cornmeal, pastas, rice, and other grain products, along with the iron and other micronutrients that have been added for years
The other exciting discovery about folic acid and two other B vitamins is that they may help fight heart disease and some types of cancer. It's too early to tell if there's merely an association between increased intake of folic acid and other B vitamins and heart disease or cancer, or if high intakes prevent these chronic diseases.
Good for the Heart Together with folic acid, Vitamin B6/B12 do one important thing - help recycle a protein breakdown product called homocysteine into methionine, one of the 20 or so building blocks from which the body builds new proteins. Why is this important?, because homocysteine have been linked by some studies with increased risks of heart disease. Without these vitamins, the recycling process becomes inefficient and your arteries might get clogged with cholesterol. Increasing intake of folic acid, vitamin B6, and vitamin B12 decreases homocysteine levels. And some observational studies show lower risks of cardiovascular disease among people with higher intakes of folic acid, those who use multivitamin supplements, or those with higher levels of serum folate (the form of folic acid found in the body).
Cancer Fighter In addition to recycling homocysteine, folate plays a key role in building DNA, the complex compound that forms our genetic blueprint. Observational studies show that people who get higher than average amounts of folic acid from their diets or supplements have lower risks of colon cancer and breast cancer. This could be especially important for those who drink alcohol, since alcohol blocks the absorption of folic acid and inactivates circulating folate. Recommended: Folic Acid - 400 micrograms (mg) per day Where to get it from: Prepared breakfast cereals, beans, and fortified grains. B6 - 1.3 to 1.7 mg/day, Higher doses have been tested as a treatment for conditions ranging from premenstrual syndrome to attention deficit disorder and carpal tunnel syndrome. To date, there is little evidence that it works. B12 - 6 mg/day, Barely 100 years ago, a lack of vitamin B12 was the cause of a common and deadly disease called pernicious anemia. Its symptoms include memory loss, disorientation, hallucinations, and tingling in the arms and legs. Although full-blown pernicious anemia is less common today, it is still often diagnosed in older people who have difficulty absorbing vitamin B12 from food. It's also possible that some people diagnosed with dementia or Alzheimer's disease are actually suffering from the more reversible vitamin B12 deficiency.
C - Ascorbic Acid Perhaps the most well known of the vitamins. Most famous advocate is Nobel Laureate Linus Pauling who promoted daily megadoses of vitamin C (the amount in 12 to 24 oranges) as a way to prevent colds and protect the body from other chronic diseases. Plays a key role in controlling infections. It's also a powerful antioxidant that can neutralize harmful free radicals, and it helps make collagen, a tissue needed for healthy bones, teeth, gums, and blood vessels. There's no evidence however that megadose therapy works. Recommended: 90 mg/day for men, 75 for women (add an extra 35 mg for smokers). 200 - 300 mg/day appears to a good dietary goal. Where to get it from: Citrus fruits/juices, berries, green and red peppers, tomatoes, broccoli, and spinach. Many breakfast cereals are also fortified with vitamin C.
D - Calciferol Helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone. Laboratory studies also show that vitamin D keeps cancer cells from growing and dividing.
Some preliminary studies indicate that insufficient intake of vitamin D is associated with an increased risk of fractures, and that vitamin D supplementation may prevent them. Other early studies suggest an association between low vitamin D intake and increased risks of prostate, breast, colon, and other cancers. Recommended: 5 mg/day up to age 50, 10 mg between 51 and 70. and 15 mg for age 70+. Where to get it from: You can get some by basking in the (preferably morning) sun for at least 15 minutes. Daily products and breakfast cereals and fatty fish like salmon and tuna. For most people, the best way to get the recommended daily intake is by taking a multivitamin supplement.
E - Tocopherol, Tocotrienol Used to be tagged as the heart friendly vitamin based on some studies, suggesting a reduction in coronary heart disease risk with a regular recommended dosage for at least 2 years. Randomized trials however failed to support these findings. Recommended: 15 mg/day from food, that's the equivalent of 22 IU from natural-source vitamin E or 33 IUs of the synthetic form. Evidence from observational studies suggests that at least 400 IU of vitamin E per day, and possibly more, are needed for optimal health. Where to get it from: Separate vitamin supplement.
K - Phylloquinone Helps make six of the 13 proteins needed for blood clotting. Its role in maintaining the clotting cascade is so important that people who take anticoagulants such as warfarin (Coumadin) must be careful to keep their vitamin K intake stable. Also involved in building bone. Low levels of circulating vitamin K have been linked with low bone density, and supplementation with vitamin K shows improvements in biochemical measures of bone health. Recommended: 80 mg/day for men, 65 mg/day for women. Where to get it from: many foods especially green leafy vegetables and commonly used cooking oils.
Vitamins as Anti-Oxidants The same process that creates rust in metals, oxidation, also creates free radicals in the body. These free radicals can damage DNA, the inside of artery walls, proteins in the eye--just about any substance or tissue imaginable. Some are made inside the body, inevitable byproducts of turning food into energy. Others come from the air we breathe. and the food we eat. To fight these, our body extract free-radical fighters, called antioxidants, from food. Fruits, vegetables, and other plant-based food deliver dozens, if not hundreds, of antioxidants. The most common are vitamin C, vitamin E, beta-carotene and related carotenoids. Food also supplies minerals such as selenium and manganese, which are needed by enzymes that destroy free radicals.
Food or Supplements?
The answer is both. Multivitamin supplement can't replace a healthy diet, meaning taking multivitamin supplement is not a ticket to going to Macdonald's everyday. But a daily multivitamin provides a sort of nutritional safety net. While most people get enough vitamins to avoid the classic deficiency diseases, relatively few get enough of five key vitamins that may be important in preventing several chronic diseases. These include:
Folic acid Vitamin B6 Vitamin B12 Vitamin D Vitamin E
To get your full daily dose of all these vitamins, check out our MVM, a comprehensive, specially balanced multiple vitamin and mineral formula designed to provide full-spectrum nutrition. Our Foundation Supplements will help you deal with any marginal deficiency in any of the vitamins and minerals, including the trace minerals. This will also help any insulin insufficiency you might have.
http://www.hsph.harvard.edu/nutritionsource/vitamins.html
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