Vitamin B6 (pyridoxine)
This B-complex vitamin helps your body make non-essential amino acids (the building blocks of protein that we cannot get from food) used to make cells, helps turns tryptophan into niacin and serotonin, and helps produce other body chemicals such as insulin, hemoglobin, and antibodies that fight infection.
A deficiency can cause depression, nausea, or greasy, flaky skin. A deficiency in infants can cause mental convulsions, but breast milk and infant formulas contain enough of this vitamin.
Large doses, over the Tolerable Upper Level Intake (UL) of 100 mg for adults and 80 mg for teens, can cause nerve damage.
The Recommended Daily Allowances are:
Males and females through age 50 - 1.3 mg daily
Males over age 50 - 1.7 mg daily
Females over age 50 - 1.5 mg
Pregnancy - 1.9 mg
Breastfeeding - 2.0 mg
(For other RDA's, click here and scroll about 1/3 of the way down)
Chicken, pork, fish, liver, and kidney are the best sources of vitamin B6. Whole grains, fortified cereals, bananas, spinach, potatoes, and nuts also have lesser amounts. For the amount of these sources, click here and scroll and 2/3 of the way down.
Fluoride
Fluoride's main function is to help harden tooth enamel and protects teeth from decay. It may also offer some protection from osteoporosis by helping strengthen bones.
Tooth enamel may be weak if we don't get enough fluoride. Teeth may have stains or become spotty if you get too much fluoride. The Tolerable Upper Level Intake (UL) is 2.2 mg daily for children ages 4-8 and 10 mg daily for ages 9 through adults.
Fluoride needs are measured as an Adequate Intake and are as follows:
Ages 4-8 - 1 mg daily
Ages 9-13 - 2 mg daily
Teens - 3 mg daily
Adult females - 3 mg daily
Adult males - 4 mg daily
No increased needs during pregnancy or breastfeeding. A fluoride supplement may be prescribed for some infants by a doctor or dentist. For the other Adequate Intakes, click here and scroll about 1/4 of the way down.
Fluoride is not found in many foods. Most municipal water has been fluoridated, or had fluoride added to it. Water and tea (especially if it's made with fluoridated water) are two of the biggest sources. Fish with edible bones is also a source of fluoride. Bottled water does not usually have fluoride added to it. Certain cooking utensils may increase the fluoride level in foods Toothpaste also has fluoride added to it to help protect teeth. To read more about the sources of fluoride, click here and scroll about halfway down.
Information is from the Complete Food and Nutrition Guide from the American Dietetic Association and weblinks are from the Linus Pauling Institute, Oregon State University.
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Wednesday, June 30, 2010
Wednesday, June 23, 2010
Stretch break video
Need a quick stretch break? Here's a 6 minute video, hot off the press, that teaches some easy, upper body stretches.
Please pass along any feedback, but be kind, this is my first attempt at this! There will be more videos in the future.
If you have a YouTube account and would like to save this video in your favorites, the link is http://www.youtube.com/watch?v=MG4Dk5wf47U
Please pass along any feedback, but be kind, this is my first attempt at this! There will be more videos in the future.
If you have a YouTube account and would like to save this video in your favorites, the link is http://www.youtube.com/watch?v=MG4Dk5wf47U
Niacin and copper
Niacin
This B-complex vitamin helps the body use sugars and fatty acids, helps with proper enzyme functioning, and helps produce energy in the cells of the body.
A deficiency is rare, unless someone doesn't consume enough protein foods. Pellagra is caused by a significant niacin deficiency and symptoms can include diarrhea, mental problems, and skin problems.
Excessive amounts do not usually happen from food, but rather from a supplement. Flushed skin, rashes, and liver damage can result from excessive amounts. Niacin may have cholesterol-lowering abilities, but if not taken under a doctor's order, can have serious side effects. Talk to your physician before taking a niacin supplement.
Niacin recommendations are given in NE (niacin equivalents) because the niacin comes from niacin itself, as well as tryptophan, an amino acid that converts to niacin. Recommendations:
Adult males - 16 mg NE daily
Adult females - 14 mg NE daily
Pregnant women - 18 mg NE daily
Breastfeeding women - 17 mg NE daily
(For chilren's recommendations, click this link and scroll about 1/3 of the way down)
Niacin is found in foods that are good sources of protein, such as poultry, fish, beef, peanut butter, and beans. Cereal and other enriched and fortified grains usually have niacin added to them. For other sources and the amounts, click this link and scroll about halfway down.
Copper
Copper is a mineral that helps the body make hemoglobin (which carries oxygen in red blood cells), helps the body produce energy, helps develop connective tissue, and serves as part of body enzymes.
A genetic problem or excessive zinc supplements that hinder copper absorption would be the only ways a deficiency could occur. Excessive amounts are rare in the U.S.
The Recommended Daily Allowance (RDA) for copper is:
Teens age 14 to 18 - 890 micrograms (mcg)
Adults - 900 mcg
Pregnancy - 1,000 mcg
Breastfeeding - 1,300 mcg
The Tolerable Upper Intakes are set at:
Teens - 8,000 mcg daily and adults - 10,000 mcg daily.
(For the RDA's for other age groups, click here and scroll about halfway down)
Liver, seafood, nuts, and seeds are the best sources. Using copper pots helps increase the amount of copper in food. For other sources and the amounts, click here and scroll 3/4 of the way down.
This B-complex vitamin helps the body use sugars and fatty acids, helps with proper enzyme functioning, and helps produce energy in the cells of the body.
A deficiency is rare, unless someone doesn't consume enough protein foods. Pellagra is caused by a significant niacin deficiency and symptoms can include diarrhea, mental problems, and skin problems.
Excessive amounts do not usually happen from food, but rather from a supplement. Flushed skin, rashes, and liver damage can result from excessive amounts. Niacin may have cholesterol-lowering abilities, but if not taken under a doctor's order, can have serious side effects. Talk to your physician before taking a niacin supplement.
Niacin recommendations are given in NE (niacin equivalents) because the niacin comes from niacin itself, as well as tryptophan, an amino acid that converts to niacin. Recommendations:
Adult males - 16 mg NE daily
Adult females - 14 mg NE daily
Pregnant women - 18 mg NE daily
Breastfeeding women - 17 mg NE daily
(For chilren's recommendations, click this link and scroll about 1/3 of the way down)
Niacin is found in foods that are good sources of protein, such as poultry, fish, beef, peanut butter, and beans. Cereal and other enriched and fortified grains usually have niacin added to them. For other sources and the amounts, click this link and scroll about halfway down.
Copper
Copper is a mineral that helps the body make hemoglobin (which carries oxygen in red blood cells), helps the body produce energy, helps develop connective tissue, and serves as part of body enzymes.
A genetic problem or excessive zinc supplements that hinder copper absorption would be the only ways a deficiency could occur. Excessive amounts are rare in the U.S.
The Recommended Daily Allowance (RDA) for copper is:
Teens age 14 to 18 - 890 micrograms (mcg)
Adults - 900 mcg
Pregnancy - 1,000 mcg
Breastfeeding - 1,300 mcg
The Tolerable Upper Intakes are set at:
Teens - 8,000 mcg daily and adults - 10,000 mcg daily.
(For the RDA's for other age groups, click here and scroll about halfway down)
Liver, seafood, nuts, and seeds are the best sources. Using copper pots helps increase the amount of copper in food. For other sources and the amounts, click here and scroll 3/4 of the way down.
Thursday, June 17, 2010
Riboflavin and chromium
Riboflavin
Riboflavin is one of the B-complex vitamins that is involved in producing energy in all cells of the body. Riboflavin also help change the amino acid tryptophan into niacin. Amino acids are the building blocks of proteins.
A deficiency is rare and consuming too much riboflavin does not cause any problems.
The RDA's for riboflavin are as follows:
Adult men - 1.3 mg daily
Adult women - 1.1 mg daily
Pregnant women - 1.4 mg daily
Breastfeeding women - 1.6 mg daily
(For the RDA's for children and adolescents, click on this link and scroll about halfway down)
The major sources of riboflavin are milk, dairy products, and organ meats (liver, kidneys, etc) . Enriched grain products, eggs, green, leafy vegetables, and nuts have smaller amounts. For other sources, click on this link and scroll about 2/3 of the way down.
Ultraviolet light, such as the sun, destroys riboflavin. That's why most milk is packaged in opaque, plastic, or cardboard containers, instead of glass.
Chromium
Chromium is a trace mineral that works with insulin to help your body use blood sugar (blood glucose).
A deficiency in chromium can look like diabetes, because chromium and insulin work closely together. Consuming too much chromium from the diet is unlikely.
The Adequate Intake (AI) levels for chromium have been set at:
Males age 14 to 50 - 35 micrograms (mcg) daily
Males age 51 and up - 30 mcg daily
Females age 14 to 18 - 24 mcg daily
Females age 19 to 50 - 25 mcg daily
Females age 51 and up - 20 mcg daily
Pregnant women - an additional 5 mcg daily
Breastfeeding women - an additional 20 mcg daily
(For additional Adequate Intakes, click this link and scroll about 1/3 of the way down)
The best sources of chromium are meat, eggs, whole-grain foods, and cheese. Most people get enough chromium from their normal diet. (To see more sources and how much chromium they contain, click this link and scroll about 2/3 of the way down.)
There is no evidence that a chromium picolinate supplement will improve physical performance, build muscle, or burn body fat. There is also no evidence that chromium supplements are an alternative to insulin for diabetics. However, research is ongoing to determine if chromium supplements could help control blood sugar in those with type 2 diabetes.
Riboflavin is one of the B-complex vitamins that is involved in producing energy in all cells of the body. Riboflavin also help change the amino acid tryptophan into niacin. Amino acids are the building blocks of proteins.
A deficiency is rare and consuming too much riboflavin does not cause any problems.
The RDA's for riboflavin are as follows:
Adult men - 1.3 mg daily
Adult women - 1.1 mg daily
Pregnant women - 1.4 mg daily
Breastfeeding women - 1.6 mg daily
(For the RDA's for children and adolescents, click on this link and scroll about halfway down)
The major sources of riboflavin are milk, dairy products, and organ meats (liver, kidneys, etc) . Enriched grain products, eggs, green, leafy vegetables, and nuts have smaller amounts. For other sources, click on this link and scroll about 2/3 of the way down.
Ultraviolet light, such as the sun, destroys riboflavin. That's why most milk is packaged in opaque, plastic, or cardboard containers, instead of glass.
Chromium
Chromium is a trace mineral that works with insulin to help your body use blood sugar (blood glucose).
A deficiency in chromium can look like diabetes, because chromium and insulin work closely together. Consuming too much chromium from the diet is unlikely.
The Adequate Intake (AI) levels for chromium have been set at:
Males age 14 to 50 - 35 micrograms (mcg) daily
Males age 51 and up - 30 mcg daily
Females age 14 to 18 - 24 mcg daily
Females age 19 to 50 - 25 mcg daily
Females age 51 and up - 20 mcg daily
Pregnant women - an additional 5 mcg daily
Breastfeeding women - an additional 20 mcg daily
(For additional Adequate Intakes, click this link and scroll about 1/3 of the way down)
The best sources of chromium are meat, eggs, whole-grain foods, and cheese. Most people get enough chromium from their normal diet. (To see more sources and how much chromium they contain, click this link and scroll about 2/3 of the way down.)
There is no evidence that a chromium picolinate supplement will improve physical performance, build muscle, or burn body fat. There is also no evidence that chromium supplements are an alternative to insulin for diabetics. However, research is ongoing to determine if chromium supplements could help control blood sugar in those with type 2 diabetes.
Wednesday, June 9, 2010
Thiamin and magnesium
Today will start our discussion of the B-complex vitamins. The B-complex vitamins are a family of vitamins that have a similar role in our health - they help the body produce energy within it's cells. We will discuss each of the B-complex vitamins in detail, because a few of them have some other functions as well. Some of the B-complex vitamins includes riboflavin, niacin, folic acid, and vitamin B12.
Thiamin
Thiamin is also known as vitamin B1. Thiamin helps produce energy from the carbohydrates that we eat.
Most people eat plenty of grains, which are enriched with thiamin, so a deficiency is rare. Before refined grains were enriched with thiamin, a deficiency was common and resulted in beriberi, which affects the cardiovascular and nervous systems.
Your body gets rid of any extra thiamin, so an excess is not harmful. But, an excessive amount does not have any extra health benefits.
The RDA (Recommended Daily Allowance) for thiamin is:
Males age 14 and up - 1.2 mg
Females 14 through 18 - 1.0 mg
Females age 19 and up - 1.1 mg
Pregnant/breastfeeding women - 1.4 mg
(For the RDA's for children, click here and scroll about halfway down)
Whole grains and enriched grains, such as bread, rice, pasta, tortillas, and cereal, provide most of the thiamin we need. Pork, liver, and other organ meats provide significant amounts as well.
Magnesium
Magnesium is part of more than 300 enzymes in the body. Enzymes help regulate many different body functions, including energy production and muscle contraction. Magnesium also helps maintain cells in nerves and muscles, signals muscle to relax and contract, and is a component of our bones.
A deficiency is rare except in diseases where the body doesn't absorb magnesium properly. Consuming too much magnesium will not do any harm, unless there is a kidney problem that prevents excretion.
The RDA (Recommended Daily Allowance) for magnesium is:
teenage boys- 410 mg
teenage girls - 360 mg
adult males to age 30- 400 mg
adult males over age 30 - 420 mg
adult females to age 30 - 310 mg
adult females over age 30 - 320 mg
(For the RDA's for children, click here and scroll about 1/3 of the way down)
Magnesium is found in a wide variety of foods, with the best sources being legumes, nuts, and whole grains. Green vegetables are also a good source. For foods with magnesium, click here and scroll about 3/4 of the way down.
(Information is from ADA Complete Food and Nutrition Guide and weblinks are from the Linus Pauling Institute, Oregon State University)
Thiamin
Thiamin is also known as vitamin B1. Thiamin helps produce energy from the carbohydrates that we eat.
Most people eat plenty of grains, which are enriched with thiamin, so a deficiency is rare. Before refined grains were enriched with thiamin, a deficiency was common and resulted in beriberi, which affects the cardiovascular and nervous systems.
Your body gets rid of any extra thiamin, so an excess is not harmful. But, an excessive amount does not have any extra health benefits.
The RDA (Recommended Daily Allowance) for thiamin is:
Males age 14 and up - 1.2 mg
Females 14 through 18 - 1.0 mg
Females age 19 and up - 1.1 mg
Pregnant/breastfeeding women - 1.4 mg
(For the RDA's for children, click here and scroll about halfway down)
Whole grains and enriched grains, such as bread, rice, pasta, tortillas, and cereal, provide most of the thiamin we need. Pork, liver, and other organ meats provide significant amounts as well.
Magnesium
Magnesium is part of more than 300 enzymes in the body. Enzymes help regulate many different body functions, including energy production and muscle contraction. Magnesium also helps maintain cells in nerves and muscles, signals muscle to relax and contract, and is a component of our bones.
A deficiency is rare except in diseases where the body doesn't absorb magnesium properly. Consuming too much magnesium will not do any harm, unless there is a kidney problem that prevents excretion.
The RDA (Recommended Daily Allowance) for magnesium is:
teenage boys- 410 mg
teenage girls - 360 mg
adult males to age 30- 400 mg
adult males over age 30 - 420 mg
adult females to age 30 - 310 mg
adult females over age 30 - 320 mg
(For the RDA's for children, click here and scroll about 1/3 of the way down)
Magnesium is found in a wide variety of foods, with the best sources being legumes, nuts, and whole grains. Green vegetables are also a good source. For foods with magnesium, click here and scroll about 3/4 of the way down.
(Information is from ADA Complete Food and Nutrition Guide and weblinks are from the Linus Pauling Institute, Oregon State University)
Wednesday, June 2, 2010
Vitamin K and phosphorus
Today will cover the last of the fat-soluble vitamins (vitamins A, D, E, and K). Fat-soluble vitamins are dissolved in fat and carried throughout the body in fat. This is one reason when we want some fat in our diet. Because fat-soluble vitamins can be stored in fat, excessive amounts of some of these vitamins can be harmful, such as vitamin A and D. Starting next week, we will cover the water-soluble vitamins (all B-complex vitamins and vitamin C).
Vitamin K
This vitamin makes proteins that cause your blood to clot and helps your body make other proteins for blood, bones, and kidneys.
A deficiency is unlikely, except for rare health problems. Prolonged use of antibiotics could be a problem because they destroy some bacteria that produce vitamin K. A deficiency would cause blood not to clot.
Those who are on blood-thinners need to watch their vitamin K consumption because too much can make blood clot faster. There is no Tolerable Upper Level Limit.
The Adequate Intake is:
Age 14-18 - 75 mcg (micrograms) daily
Adult men - 120 mcg daily
Adult women - 90 mcg
Women who are pregnant or breastfeeding need the same amount as adult women. Newborns typically get a shot of vitamin K.
Your body can produce vitamin K on it's own from bacteria in your intestines. The best sources are green, leafy vegetables. Other vegetables, fruits, and nuts also have smaller amounts. One cup of raw spinach has 145 mcg of vitamin K. Click here for more foods with vitamin K (scroll about 3/4 of the way down).
Phosphorus
This major mineral helps generate energy in the cells of your body, helps regulate metabolism, and serves as part of DNA and RNA (cell growth and repair). Phosphorus is also a major component of bones and teeth, second to calcium.
A deficiency is rare. An excess amount may lower the calcium level in the blood, which may cause bone loss, but this doesn't appear to be a problem in the U.S. The maximum intake or Tolerable Upper Level Intake is 4,000 mg for those age 9 to 70. After age 70, it's 3,000 mg daily. For pregnant women, it is 3,500 mg.
The Recommended Daily Allowance (RDA) is:
ages 9 to 18 - 1,250 mg
all adults - 700 mg
Almost all foods contain phosphorus, including protein foods (milk, meat, eggs). Beans and nuts are also good sources. Bread, baked foods, and some soft drinks contain phosphorus too. Click here for foods that have phosphorus (scroll about halfway down).
(Information is from ADA Complete Food and Nutrition Guide and weblinks are from Linus Pauling Institute, Oregon State University)
Vitamin K
This vitamin makes proteins that cause your blood to clot and helps your body make other proteins for blood, bones, and kidneys.
A deficiency is unlikely, except for rare health problems. Prolonged use of antibiotics could be a problem because they destroy some bacteria that produce vitamin K. A deficiency would cause blood not to clot.
Those who are on blood-thinners need to watch their vitamin K consumption because too much can make blood clot faster. There is no Tolerable Upper Level Limit.
The Adequate Intake is:
Age 14-18 - 75 mcg (micrograms) daily
Adult men - 120 mcg daily
Adult women - 90 mcg
Women who are pregnant or breastfeeding need the same amount as adult women. Newborns typically get a shot of vitamin K.
Your body can produce vitamin K on it's own from bacteria in your intestines. The best sources are green, leafy vegetables. Other vegetables, fruits, and nuts also have smaller amounts. One cup of raw spinach has 145 mcg of vitamin K. Click here for more foods with vitamin K (scroll about 3/4 of the way down).
Phosphorus
This major mineral helps generate energy in the cells of your body, helps regulate metabolism, and serves as part of DNA and RNA (cell growth and repair). Phosphorus is also a major component of bones and teeth, second to calcium.
A deficiency is rare. An excess amount may lower the calcium level in the blood, which may cause bone loss, but this doesn't appear to be a problem in the U.S. The maximum intake or Tolerable Upper Level Intake is 4,000 mg for those age 9 to 70. After age 70, it's 3,000 mg daily. For pregnant women, it is 3,500 mg.
The Recommended Daily Allowance (RDA) is:
ages 9 to 18 - 1,250 mg
all adults - 700 mg
Almost all foods contain phosphorus, including protein foods (milk, meat, eggs). Beans and nuts are also good sources. Bread, baked foods, and some soft drinks contain phosphorus too. Click here for foods that have phosphorus (scroll about halfway down).
(Information is from ADA Complete Food and Nutrition Guide and weblinks are from Linus Pauling Institute, Oregon State University)
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