Vitamin B5 (pantothenic acid)

An adequate supply of vitamin B5 (pantothenic acid) is important as it helps the body to

• convert food into glucose, used to produce energy
• break down fats, carbohydrates, and proteins for energy generation
• synthesize cholesterol
• form red blood cells, as well as sex and stress-related hormones.

• Cereal
• Chocolate
• Egg yolk
• Legumes
• Milk
• Nuts
• Organ meats (liver, kidney)
• Pork
• Yeast
• Avocado
• Broccoli, kale, and other vegetables in the cabbage family
• Eggs
• Legumes and lentils
• Milk
• Mushrooms
• Organ meats
• Poultry
• White and sweet potatoes
• Whole-grain cereals
• Yeast

Vitamin B4

Water soluble vitamin B4 is also known as adenine. This vitamin is necessary for the production of adenosine triphosphate (ATP), which enables the transport and release of cellular energy for metabolism. Brewer's yeast and whole grains contain vitamin B4; the vitamin is found associated with other B vitamins in breads and cereals. Smaller amounts can be found in herbs and spices such as sage, spearmint, caraway seeds and ginger.

Benefits:

• Crucial component of the neurotransmitter acetylcholine, which is necessary for muscle movement and brain function. 
• Crucial component of phosphatidlycholine, which is necessary for cell membrane integrity. 
• Crucial component of sphingomylelin, which is found in myelin sheaths (a type of insulating material) that protects and is essential for the proper functioning of the nervous system. 
• Regulates liver function and minimizes excessive fat deposits.
• Necessary for normal fat metabolism. 
• Involved with methylation. 

Benefits of Smoothies

My personal favorite in my daily routine. 

There are six categories of fruits that contain a variety of vitamins and minerals--citrus, berries, tropical, drupes, pomes and melons.

Citrus contain good amounts of vitamin C, potassium and folate.

The berry category contain particular antioxidants that decrease inflammation and phytonutrients that help fight disease.

Tropical fruits  are sources of vitamin C, potassium, folate and manganese, which keeps your bones, blood sugar, thyroid gland and nerves healthy.

Common drupes fruits are cherries, apricots, peaches and plums. They provide beta carotene, potassium and vitamin C

You can add to your smoothies water, law-fat mil or law-fat yogurt. I usually don't add anything and drink pure fruits but that might not work for everybody. 

Reasons to drink Smoothies

*Get your daily allowance of fruits and vegetables

*Quick and easy

*Easier weight loss

*Detox

*Build muscle and improve athletic performance

*Strengthen your immune system

*Deeper sleep

*Energy

Smoothies are also good for children and they are always more happy to drink fruits in a juice than eat raw.

What's next?

To break Vitamins routine I will post benefits of Yoga and early wake up. Which one of those would you like to read first? I really want to finish all the vitamins because I think this is key to our beauty and good health.



I found out that someone post link to my blog on fitness forum as her own??? I don't know what to think about that. Thanks for advertising but maybe write your own blog instead of stealing:)

Vitamin B3

Having enough niacin, or vitamin B3, in the body is important for general good health. As a treatment, higher amounts of niacin can improve cholesterol levels and lower cardiovascular risks.

The top five health benefits of vitamin B3 are as follows:

1. The primary health benefit of vitamin B3 is a significant decrease in heart disease.
2. It helps lower the level of bad cholesterol.
3. Studies have shown that a key health benefit of vitamin B3 is the elevation of good (HDL) cholesterol levels. However, sufficient quantities of the vitamin must be ingested for the required benefits.
4. Other health benefits of vitamin B3 include a reduction in the risk of Alzheimer’s disease, cataracts, osteoarthritis, and type-1 diabetes.
5. Scientific studies have shown that vitamin B3 assists in the energy production of cells. It is beneficial for a healthy nervous system and a well-functioning digestive system. The minimum amount of vitamin B3 required for healthy living varies with age. Children require 2-16 mg of vitamin B3, while pregnant women require 18 mg of the vitamin.

• Children: between 2-16 milligrams daily, depending on age
• Men: 16 milligrams daily
• Women: 14 milligrams daily
• Women (pregnant): 18 milligrams daily
• Women (breastfeeding): 17 milligrams daily
• Maximum daily intake for adults of all ages: 35 milligrams daily

Niacin is found in variety of foods, including liver, chicken, beef, fish, cereal, peanuts, and legumes, and is also synthesized from tryptophan, an essential amino acid found in most forms of protein.

Animal products:

·       liver, heart and kidney (9 – 15 mg niacin per 100 grams)

·       chicken, chicken breast (6.5 mg)

·       beef (5 – 6 mg)

·       fish: tuna, salmon, halibut (2.5 – 13 mg)

·       eggs (0.1 mg)

·       venison (8.43 mg)

Fruits and vegetables:

·       avocados (1 mg niacin per 100 grams)

·       dates (2 mg)

·       tomatoes (0.7 mg)

·       leaf vegetables (0.3 – 0.4 mg)

·       broccoli (0.6 mg)

·       carrots (0.3 – 0.6 mg)

·       sweet potatoes (0.5 – 0.6 mg)

·       asparagus (0.4 mg)

Seeds:

·       nuts (2 mg niacin per 100 grams)

·       whole grain products (4 – 29.5 mg)

·       legumes (0.4 – 16 mg)

·       saltbush seeds

Fungi:

·       mushrooms, shiitake mushrooms (3.5 – 4 mg niacin per 100 grams)

·       brewer's yeast (36 mg)

Other:

·       beer (6 mg per pint,less if filtered)

·       Ovaltine (18 mg)

·       Peanut butter (15 mg)

·       Tofu

·       Soy sauce (0.4 mg)

·       Vegemite (from spent brewer's yeast) (50 mg niacin per 100 grams)^[

·       Marmite (from spent brewer's yeast) (50 mg)

Vitamin B2

 

The Top Five Benefits of Vitamin B2:

1.Migraine headaches:

Vitamin B2 is increasingly prescribed as a preventive against severe migraine attacks. A dose of 400 mg is generally used.

2. Antioxidants:

Vitamin B2 acts as an antioxidant that controls the play of free radicals. It helps in the prevention of heart diseases and cancer.

3. Anemia:

Vitamin B2 plays a supportive role in the treatment of anemia. It is also used in treating sickle cell anemia. Low-levels of vitamin B2 contribute to both of these conditions.
 

4.Anti-carcinogen:

It minimizes the effects of cancer-producing carcinogens.

5. Energy:

It breaks down proteins, fats, and carbohydrates, and helps produce energy.

The additional benefits of vitamin B2 include:
 

1. It plays a key role in keeping the nervous system, skin, eyes, mouth, and hair in good condition.

2. It keeps the mucous membranes in the mouth and bowels healthy.

3. It regulates thyroid activity.

4. It helps maintain healthy eyes and clear vision. It is also helpful in cataract prevention.

5. It is useful in preventing conditions such as acne, dermatitis, arthritis, and eczema.

6. It helps clear the skin.

7. It helps repair damaged tissues and allows wounds to heal more quickly.

8. It fosters natural growth since it is associated with protein.

9. It promotes natural immunity as it strengthens the antibody reserves and body defenses.

10. It helps in the treatment of disorders of the nervous system. It is used in the treatment of numbness, Alzheimer’s disease, anxiety, and epil

Food	Serving Size	Riboflavin (mg)
Vegetables and Fruits
Vegetables
Mushroom (white, portabello, crimini), raw or cooked	125 mL (½ cup)	0.2-0.6
Spinach, cooked	125 mL (½ cup)	0.2
Grain Products
Cereal, corn flakes	30 g (check product label for serving size)	0.8
Cereal, muesli	30 g (check product label for serving size)	0.2
Pasta, egg noodles, cooked	125 mL (½ cup)	0.1
Milk and Alternatives
Milk (3.3% homo, 2%, 1%, skim)	250 mL (1 cup)	0.4-0.5
Cottage cheese	250 mL (1 cup)	0.4-0.5
Buttermilk	250 mL (1 cup)	0.4
Cheese, feta	50 g (1½ oz)	0.4
Yogurt beverage	200 mL	0.4
Yogurt (fruit, plain), all types	175 g (¾ cup)	0.3-0.4
Soy beverage	250 mL (1 cup)	0.3
Cheese (cheddar, monterey, edam, colby, blue, brie, camembert)	50 g (1½ oz)	0.2
Ricotta cheese	125 mL (½ cup)	0.2
Meat and Alternatives
Meat
Pork, various cuts, cooked	75 g (2½ oz)	0.2-0.3
Beef, various cuts, cooked	75 g (2½ oz)	0.2-0.3
Chicken or turkey, dark meat, cooked	75 g (2½ oz)	0.2
Organ Meats
Liver (chicken, turkey, pork, beef), cooked	75 g (2½ oz)	1.6-2.7
Fish and Seafood
Cuttlefish, cooked	75 g (2½ oz)	1.3
Salmon, cooked	75 g (2½ oz)	0.4
Mackerel, cooked	75 g (2½ oz)	0.3-0.4
Squid, cooked	75 g (2½ oz)	0.3
Trout, cooked	75 g (2½ oz)	0.3
Shellfish (clams, mussels), cooked	75 g (2½ oz)	0.2-0.3
Herring, cooked	75 g (2½ oz)	0.2
Sardines, canned in oil	75 g (2½ oz)	0.2
Meat Alternatives
Vegetarian meatloaf or patty, cooked	75 g (2½ oz)	0.5
Tempeh/fermented soy product, cooked	150 g (3/4 cup)	0.5
Egg, cooked	2 large	0.4-0.5
Almonds, without shell	60 mL (¼ cup)	0.1-0.4
Soy nuts	60 mL (1/4 cup)	0.2
Meatless, chicken, cooked	75 g (2½ oz)	0.2