So I am continuing my series on essential vitamins and nutrients. This week it is Vitamin B1 also known as Thiamine. A lot of times you will see a B-complex supplement which usually contains all the B vitamins. But I am going to break each one down as they actually are separate nutrients.
What is it and where can I get it?
Thiamine is a water-soluble vitamin. It is found in highest concentrations in yeast, yeast extract, pork and organ meats. Most commonly people get Thiamine into their diets through grains, specifically cereal. It is found mostly in the outer layers of the grain however, so as wheat and other grains are processed they lose most of the Thiamine. This is the reason for "enriched" flour. Food manufacturers will manually add Thiamine and other B-complex vitamins to replace some of what is lost in processing. Wheat, oatmeal, flax, whole grain rye, brown rice, sunflower seeds, kale, asparagus, cauliflower, potatoes, oranges, and eggs all contain higher levels of Thiamine.
Why does it matter?
Thiamine is essential to the cellular and metabolic processes of the nervous system, the heart, the blood cells and the muscles. It is also a part of the body's synthesis of two different neurotransmitters.
Thiamine deficiency can lead to a general feeling of malaise, weight loss, irritability and confusion, and would effect all the body's organs but the heart and nervous systems the most. Deficiency can have detrimental neurological effects if not a part of a person's diet for too long and can be fatal. Hence the term "essential". It is sometimes called an anti-stress vitamin because of its supposed ability to strengthen the immune system and help the body withstand stressful conditions.
How much do I need?
Because Thiamine is a water-soluble vitamin any excess is processed through the kidneys and passed out of the body. The body does not store Thiamine at all. The RDA (Recommended Daily Allowance) for adults is 1.1 to 1.2 mg of Thiamine, 1.4 mg for pregnant or breastfeeding women. A daily does of 50-100 mg is often taken as a supplement, obviously much higher than the daily allowance but acceptable because the body doesn't store any excess so there is no chance of overdosing.
So there is your first of the B-complex vitamins Thiamin!
And now you know.
Showing posts with label nutrients. Show all posts
Showing posts with label nutrients. Show all posts
Friday, March 30, 2012
Wednesday, March 21, 2012
What Every Body Needs - Part 1
So this will be the first of a series of posts addressing the vitamins, minerals and other nutrients essential to your health. Most people I've met have some idea of the vitamins or supplements they should be getting but very few know how much they should have or why they should have it. So today's essential nutrient is:
Vitamin D!
What is it and Where can I get it?
It is a fat-soluble vitamin which means that it is metabolized into the blood stream via consumed fat cells (yes, you do need fat in your diet). Besides being found in foods of animal origin the body is able to synthesize D3 from direct sunlight. The simplified process is that the sun hits the skin and breaks down cholesterol (yes, you do also need cholesterol in your diet) into Vitamin D. This is good news because Vitamin D is not in rich supply in any foods though it is often added to foods like milk. The top naturally occurring sources are sockeye salmon, swordfish, rainbow trout and other fatty fishes.
Why does it matter?
Vitamin D is essential for calcium and phosphorus absorption and helps regulate calcium metabolism. It is also necessary for bone growth and bone remodeling. So if you break a bone and want it to heal faster and stronger - take Vitamin D. It is also an important factor in cell growth, neuromuscular and immune function, and inflammation reduction. It works to lower insulin resistance which is the leading cause of heart disease. Research has also been done suggesting that Vitamin D can help with the prevention of colon, prostate and breast cancers and that it could play a role in the prevention and/or treatment of type 1 and 2 diabetes, hypertension, glucose intolerance, and more.
On the flip side Vitamin D deficiency is a big problem. It can cause bones to become thin, brittle or misshapen. It is the leading cause of rickets in children and osteoporosis and osteomalacia in adults. There is also research suggesting that Vitamin D deficiency increases the risks of multiple sclerosis and that deficiency during pregnancy can increase the risks of autism and schizophrenia in children.
Breastfeeding infants are at risk of Vitamin D deficiency as breast milk doesn't contain the enough of the vitamin unless the mother is taking supplements.
How much do I need?
The current Recommended Daily Value of Vitamin D for both children and adults is around 400 iu's. However scientists and researchers are recommending the FDA increase that to at least 1000 iu's a day and saying that as much as 4000 iu's is not harmful. Since most D3 supplements come in 1000 iu tablets if you take one a day you should be safe. Also 10-15 minutes a day of direct sunlight (no sunscreen) should be sufficient to meet your daily needs.
When people ask me where they should start when beginning to add supplements to their diet this is where I always point them. There is a reason that they are called "essential" vitamins and nutrients, but when you look at how big of an impact Vitamin D has on so many different functions of the body (and research is just scratching the surface) it's easy to make this one a priority.
And now you know
Vitamin D!
What is it and Where can I get it?
It is a fat-soluble vitamin which means that it is metabolized into the blood stream via consumed fat cells (yes, you do need fat in your diet). Besides being found in foods of animal origin the body is able to synthesize D3 from direct sunlight. The simplified process is that the sun hits the skin and breaks down cholesterol (yes, you do also need cholesterol in your diet) into Vitamin D. This is good news because Vitamin D is not in rich supply in any foods though it is often added to foods like milk. The top naturally occurring sources are sockeye salmon, swordfish, rainbow trout and other fatty fishes.
Why does it matter?
Vitamin D is essential for calcium and phosphorus absorption and helps regulate calcium metabolism. It is also necessary for bone growth and bone remodeling. So if you break a bone and want it to heal faster and stronger - take Vitamin D. It is also an important factor in cell growth, neuromuscular and immune function, and inflammation reduction. It works to lower insulin resistance which is the leading cause of heart disease. Research has also been done suggesting that Vitamin D can help with the prevention of colon, prostate and breast cancers and that it could play a role in the prevention and/or treatment of type 1 and 2 diabetes, hypertension, glucose intolerance, and more.
On the flip side Vitamin D deficiency is a big problem. It can cause bones to become thin, brittle or misshapen. It is the leading cause of rickets in children and osteoporosis and osteomalacia in adults. There is also research suggesting that Vitamin D deficiency increases the risks of multiple sclerosis and that deficiency during pregnancy can increase the risks of autism and schizophrenia in children.
Breastfeeding infants are at risk of Vitamin D deficiency as breast milk doesn't contain the enough of the vitamin unless the mother is taking supplements.
How much do I need?
The current Recommended Daily Value of Vitamin D for both children and adults is around 400 iu's. However scientists and researchers are recommending the FDA increase that to at least 1000 iu's a day and saying that as much as 4000 iu's is not harmful. Since most D3 supplements come in 1000 iu tablets if you take one a day you should be safe. Also 10-15 minutes a day of direct sunlight (no sunscreen) should be sufficient to meet your daily needs.
When people ask me where they should start when beginning to add supplements to their diet this is where I always point them. There is a reason that they are called "essential" vitamins and nutrients, but when you look at how big of an impact Vitamin D has on so many different functions of the body (and research is just scratching the surface) it's easy to make this one a priority.
And now you know
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