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We Reveal All The Secrets Of The Vitamin B (Part 2)
We can say it is the most important vitamin in the body. It is very important to build amino acids and proteins. If we know that proteins build a complete organism (cells and tissues, hormones, etc.), it is clear why this vitamin plays such an important role.
Due to their function in the body, vitamin B-6 is used in autism, celiac disease, depression, high cholesterol, high homocysteine levels, kidney stones, asthma, atherosclerosis, PMS, and it is recommended for active athletes.
Its lacking is very rare, but if it comes to that though, we can recognize it by a weakened immune system, skin damage and confusion. The deficit could be due to malabsorption in the intestines, which is the result of some diseases.
The recommended daily allowance for men were 2.0 mg and 1.6 mg for women with normal diet.
The main sources are meat (especially liver and turkey meat), fish (tuna), eggs, milk, potatoes, corn, spinach, and fruit bananas, avocados and raisins. Heat destroys vitamin B6. Its bioavailability from animal food sources is higher than of plant origin food.
Hair and nails require biotin for their growth and development. Yet its more important role is in the process of gluconeogenesis (glucose from lactate and amino acids), the synthesis of fat acids and the synthesis of glycogen (the storage form of glucose).
Its deficiency is also rare, and if that does happen the first sign is loss of hair, followed by redness around the nails. Recommendation for biotin is 150 micrograms per day for adults. The main sources are cauliflower, carrots, liver, peanuts, cheese, bananas and mushrooms. The other recources have it in smaller quantities than listed above. Biotin is produced in the gut under the influence of the intestinal microflora.
It is important in the synthesis of nucleic acids, the growth and development of cells and in maintaining normal erythropoiesis. Application of folic acid is primarily associated with pregnancy because of its effect on the prevention of the development of neural tube defects in the child. It has been shown that the addition of folic acid can help with celiac disease, Crohn’s disease and diseases of the gums (gingivitis).
Folic acid deficiency is possible with alcoholics and women who have been using birth control pills for a long time. In such cases there is anemia, disabled protein synthesis and cell division, cell regeneration and reduced digestive system function.
The recommended daily allowance for adults is 150-200 mg of folate. All women who are pregnant or intend to be, should take 400-800 mg of folic acid per day for the purpose of preventing malformation in children. 400 mg is recommended for other women. It is interesting that the folic acid from natural sources is less usable than synthetic folic acid in the finished products. Folic acid is highly recommended to all seniors.
The main sources are legumes, liver, oranges, wheat germ, and of dark green leafy vegetables, especially spinach and broccoli.
This vitamin is needed wherever cells multiply. It is synthesized in the large intestine, but there it can not be absorbed and, like others, must be taken with food.
Vitamin B12 with folate removes the methyl and it is activated in that way, and at the same time the methyl group is linked to coenzyme vitamin B12, so it is activated.
Its deficiency causes the formation of chronic fatigue, a condition significantly improved after supplementation with vitamin or its injection. Well-controlled experiment showed that 2.5 to 5 mg cyanocobalamin every 2-3 days can significantly improve the state of chronic fatigue in 50-60% of patients.
They also recorded successes in preventing Crohn’s disease, depression, high homocysteine levels, atherosclerosis, infertility in women, and hypercholesterolemia.
Deficiency can lead to anemia and some neurological damage, fatigue, and skin sensitization.
The recommended daily intake is 2.4 mg.
It is found almost exclusively in animal foods (meat, fish, milk, eggs). Vegetarians – Vegans are vulnerable group when it comes to this vitamin. They need to consume vitamin B12 fortified soy milk, meat substitutes or even compensate supplements.
This vitamin like most in this group are susceptible to losses in cooking, and also with warming up in the microwave.
The conclusion is that all vitamins are essential for the normal functioning of the entire body, regardless of how much the recommended amount seemed small.