Pantothenic acid
This B-complex vitamin helps your body cells produce energy and helps metabolize proteins, fats, and carbohydrates from food.
There's rarely a problem with a deficiency or an excessive amount in people who eat a healthy and varied diet.
The Adequate Intakes (AIs) are:
Teens and adults - 5 mg
Pregnancy - 6 mg
Breastfeeding - 7 mg
For the other AIs, click this link and scroll about 1/3 of the way down.
Pantothenic acid is found in a wide variety of foods, including meat, fish, legumes, milk, some whole grains, and some vegetables. For other sources and the amounts of pantothenic acid in foods, click here and scroll about 2/3 of the way down.
Selenium
This mineral works with vitamin E as an antioxidant to help protect cells from damage that can lead to other chronic health conditions. Selenium also helps with cell growth and boosts immune function.
Signs of a deficiency of selenium are not well known, but may affect the heart muscle. A normal diet will not lead to an excess amount, but high levels from supplements can be harmful. The Tolerable Upper Level Intake (UL) is 400 mg for ages 14 and up.
The Recommended Daily Allowances (RDAs) are:
Age 14 and up - 55 micrograms (mcg)
Pregnancy - 55 mcg
Breastfeeding - 70 mcg
For the other RDAs, click this link and scroll about 1/3 of the way down.
Seafood and organ meats are the highest sources of selenium. Other meats as well as grains are also good sources. There is a wide variation in the amount of selenium in grains and seeds because the amount depends on the selenium content of the soil. Fruits and vegetables are not good sources. For other sources and the amounts, click here and scroll about 2/3 of the way down.
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Wednesday, July 28, 2010
Wednesday, July 21, 2010
Biotin and molybdenum
Biotin
This B-complex vitamin helps produce energy in the cells and helps metabolize proteins, fats, and carbohydrates from food.
A deficiency is rare in those who eat a healthy diet because the body also produces biotin from bacteria in the intestines. Excessive amounts are also uncommon.
The Adequate Intake (AI) is 30 micrograms (mcg) for adult males and females, including pregnant women. The AI is 35 mcg for those who are breastfeeding. For other AI levels, click on this link and scroll about halfway down.
Biotin is found a variety of foods - including eggs, liver, breads, and cereals. For other foods that contain biotin and the amounts, click here and scroll about 2/3 down.
Molybdenum
This mineral works with riboflavin to use iron for red blood cells and is part of many body enzymes.
A deficiency is uncommon with normal eating. An excessive amount is also uncommon.
The Recommended Daily Allowances (RDAs) for molybdenum are:
Age 14 to 18 - 43 micrograms (mcg) daily
Adults - 45 mcg
Pregnancy/breastfeeding - 50 mcg
For other RDAs, click here and scroll about halfway down.
The amount of molybdenum in foods varies widely, so little is known about the actual amounts in foods. Legumes, such as beans and peas, are the best sources. Grains and nuts are also good sources. Fruits, vegetables, and animal sources are low in molybdenum. For more about the sources, click here and scroll about 3/4 of the way down.
Information is from the Complete Food and Nutrition Guide, American Dietetics Association and weblinks are from the Linus Pauling Institute, Oregon State University.
This B-complex vitamin helps produce energy in the cells and helps metabolize proteins, fats, and carbohydrates from food.
A deficiency is rare in those who eat a healthy diet because the body also produces biotin from bacteria in the intestines. Excessive amounts are also uncommon.
The Adequate Intake (AI) is 30 micrograms (mcg) for adult males and females, including pregnant women. The AI is 35 mcg for those who are breastfeeding. For other AI levels, click on this link and scroll about halfway down.
Biotin is found a variety of foods - including eggs, liver, breads, and cereals. For other foods that contain biotin and the amounts, click here and scroll about 2/3 down.
Molybdenum
This mineral works with riboflavin to use iron for red blood cells and is part of many body enzymes.
A deficiency is uncommon with normal eating. An excessive amount is also uncommon.
The Recommended Daily Allowances (RDAs) for molybdenum are:
Age 14 to 18 - 43 micrograms (mcg) daily
Adults - 45 mcg
Pregnancy/breastfeeding - 50 mcg
For other RDAs, click here and scroll about halfway down.
The amount of molybdenum in foods varies widely, so little is known about the actual amounts in foods. Legumes, such as beans and peas, are the best sources. Grains and nuts are also good sources. Fruits, vegetables, and animal sources are low in molybdenum. For more about the sources, click here and scroll about 3/4 of the way down.
Information is from the Complete Food and Nutrition Guide, American Dietetics Association and weblinks are from the Linus Pauling Institute, Oregon State University.
Wednesday, July 14, 2010
Vitamin B12 and manganese
Vitamin B12
Vitamin B12 is a B-complex vitamin that works with folate to make red blood cells to carry oxygen throughout the body. Vitamin B12 is also involved with many body chemicals and occurs in every body cell. This vitamin also helps your body use fatty acids and some amino acids.
A deficiency in vitamin B12 may cause anemia, fatigue, nerve damage, or sensitive skin. If extra folic acid is taken to treat or prevent anemia, this deficiency can be masked. Some individuals cannot absorb vitamin B12 because they are missing a chemical in their stomach lining, but injections can help treat this.
Strict vegetarians and infants of vegan mothers are at risk for developing a vitamin B12 deficiency. Older adults are also at risk for vitamin B12 deficiency because it isn't absorbed as well as we age. The Dietary Guidelines advises that people over 50 should consume vitamin B12 supplements or from fortified foods. Synthetic B12 from supplements or fortified foods is better absorbed than natural B12 in those individuals.
There are no symptoms from excess amounts of vitamin B12, but extra vitamin B12 to boost energy has no scientific basis.
The Recommended Daily Allowance (RDA) for adults is 2.4 micrograms (mcg) daily. For pregnant women, the RDA is 2.6 mcg daily and is 2.8 mcg daily for those who are breastfeeding. For the other RDA's, click here and scroll about halfway down.
Vitamin B12 comes from animal products, which is why vegetarians and vegans may need a supplement or to include more fortified foods. Fish, meat, poultry, eggs, milk, and other dairy are the best sources. Cereal is one example of a food that has been fortified with vitamin B12. For the sources and the amount of vitamin B12 they contain, click here and scroll 3/4 of the way down.
Manganese
Manganese is a mineral that serves as a part of many enzymes, helps in bone formation, and helps metabolize carbohydrates, fats, and proteins.
Manganese is in a lot of different foods, so a deficiency is unlikely. Consuming too much is rare as well. The Tolerable Upper Level Intake (UL) is 9 mg for teens and 11 mg for adults.
There is no RDA for manganese, but Adequate Intake (AI) levels have been established. Those daily AI's are:
Males age 14 to 18 - 2.2 mg
Females age 14 to 18 - 1.6 mg
Adult males - 2.3 mg
Adult females - 1.8 mg
Pregnant women - 2.0 mg
Breastfeeding women - 2.6 mg
For the other AI's, click here and scroll about 1/3 of the way down.
Whole grains, such as cereal, rice, bread and pasta, are the best sources of manganese. Some fruits and vegetables are also good sources. Tea is also a good source. For other sources and the amounts of manganese they contain, click here and scroll about halfway down.
Information is from the ADA Complete Food and Nutrition Guide and weblinks are from the Linus Pauling Institute, Oregon State University.
Vitamin B12 is a B-complex vitamin that works with folate to make red blood cells to carry oxygen throughout the body. Vitamin B12 is also involved with many body chemicals and occurs in every body cell. This vitamin also helps your body use fatty acids and some amino acids.
A deficiency in vitamin B12 may cause anemia, fatigue, nerve damage, or sensitive skin. If extra folic acid is taken to treat or prevent anemia, this deficiency can be masked. Some individuals cannot absorb vitamin B12 because they are missing a chemical in their stomach lining, but injections can help treat this.
Strict vegetarians and infants of vegan mothers are at risk for developing a vitamin B12 deficiency. Older adults are also at risk for vitamin B12 deficiency because it isn't absorbed as well as we age. The Dietary Guidelines advises that people over 50 should consume vitamin B12 supplements or from fortified foods. Synthetic B12 from supplements or fortified foods is better absorbed than natural B12 in those individuals.
There are no symptoms from excess amounts of vitamin B12, but extra vitamin B12 to boost energy has no scientific basis.
The Recommended Daily Allowance (RDA) for adults is 2.4 micrograms (mcg) daily. For pregnant women, the RDA is 2.6 mcg daily and is 2.8 mcg daily for those who are breastfeeding. For the other RDA's, click here and scroll about halfway down.
Vitamin B12 comes from animal products, which is why vegetarians and vegans may need a supplement or to include more fortified foods. Fish, meat, poultry, eggs, milk, and other dairy are the best sources. Cereal is one example of a food that has been fortified with vitamin B12. For the sources and the amount of vitamin B12 they contain, click here and scroll 3/4 of the way down.
Manganese
Manganese is a mineral that serves as a part of many enzymes, helps in bone formation, and helps metabolize carbohydrates, fats, and proteins.
Manganese is in a lot of different foods, so a deficiency is unlikely. Consuming too much is rare as well. The Tolerable Upper Level Intake (UL) is 9 mg for teens and 11 mg for adults.
There is no RDA for manganese, but Adequate Intake (AI) levels have been established. Those daily AI's are:
Males age 14 to 18 - 2.2 mg
Females age 14 to 18 - 1.6 mg
Adult males - 2.3 mg
Adult females - 1.8 mg
Pregnant women - 2.0 mg
Breastfeeding women - 2.6 mg
For the other AI's, click here and scroll about 1/3 of the way down.
Whole grains, such as cereal, rice, bread and pasta, are the best sources of manganese. Some fruits and vegetables are also good sources. Tea is also a good source. For other sources and the amounts of manganese they contain, click here and scroll about halfway down.
Information is from the ADA Complete Food and Nutrition Guide and weblinks are from the Linus Pauling Institute, Oregon State University.
Wednesday, July 7, 2010
Folate and iodine
Folate (folic acid)
Folate is a B-complex vitamin that is essential in making new body cells by helping to produce DNA and RNA, for cell reproduction. Folate also works with vitamin B12 to form hemoglobin in red blood cells. It may help protect against heart disease and help control plasma homocysteine levels, which is linked to increase cardiovascular disease risk. Folate is also important in lowering the risk of delivering a baby with neural tube defects, such as spina bifida.
A deficiency in folate affects cell division and protein synthesis. Anemia may also result as a folate deficiency. Pregnant women who don't get enough folate, especially in the first trimester, have a greater risk of delivering a baby with neural tube defects. The Dietary Guidelines from 2005 recommend that women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate synthetic folic acid from fortified foods or supplements, as well as folate in food from a varied diet.
Too much folate can mask a vitamin B12 deficiency and may interfere with certain medications. The Tolerable Upper Intake Level (UL) is 1,000 micrograms (mcg) of folic acid (folic acid is the form in fortified foods and supplements) for adults and 800 mcg for teens.
The Recommended Daily Allowances (RDAs) are:
Adult males and females age 14 and up: 400 mcg daily
Pregnant women: 600 mcg daily
Breastfeeding: 500 mcg daily
(For the other age group RDA's, click this link and scroll about 1/3 of the way down)
The RDAs do not show an increase in folate recommendations for women who are of childbearing age, instead the Dietary Guidelines statement above addresses that. The development of the neural tube typically happens before most women even realize they are pregnant, so it's important for all women of childbearing age to get enough folate.
Good sources of naturally occurring folate are orange juice, dried beans and lentils, spinach, broccoli, peanuts, and avocados. Enriched grains such as breads, cereals, flour, crackers, rice, and pasta are fortified with folic acid. Not all grain products are fortified with folic acid, so check the Nutrition Facts label to find out. To see the amounts of folate and folic acid in foods, click here and scroll about 2/3 of the way down.
Iodine
Iodine is a mineral that works as part of thyroid hormones, which help regulate the rate that your body uses energy.
A deficiency causes the body to not make enough of the thyroid hormones, which slows down energy and may cause weight gain. Goiter (an enlarged thyroid gland) is the disease caused by a lack of iodine. Iodized salt is very common so goiter is rarely caused by a deficiency these days.
Goiter can also be caused by high iodine levels, but not commonly in the U.S. An excess can also cause irregular heartrate and confusion. The Tolerable Upper Level Intake (UL) is 900 micrograms (mcg) for teens and 1,100 mcg for adults.
The Recommended Daily Allowances (RDAs) for iodine are:
Adults: 150 mcg daily
Pregnancy: 220 mcg daily
Breastfeeding: 290 mcg daily
(For other RDAs, click this link and scroll about halfway down)
Iodine is found naturally in saltwater fish and foods grown near coastal areas. Salt is iodized to ensure adequate amounts in food, even if you consume a moderate amount of salt. One-half teaspoon of iodized salt contains almost enough iodine to meet the daily RDA. (For the amounts and other sources of iodine, click here and scroll about 3/4 of the way down).
Information is from the Complete Food and Nutrition Guide from the American Dietetic Assocation and weblinks are from the Linus Pauling Institute, Oregon State University.
Folate is a B-complex vitamin that is essential in making new body cells by helping to produce DNA and RNA, for cell reproduction. Folate also works with vitamin B12 to form hemoglobin in red blood cells. It may help protect against heart disease and help control plasma homocysteine levels, which is linked to increase cardiovascular disease risk. Folate is also important in lowering the risk of delivering a baby with neural tube defects, such as spina bifida.
A deficiency in folate affects cell division and protein synthesis. Anemia may also result as a folate deficiency. Pregnant women who don't get enough folate, especially in the first trimester, have a greater risk of delivering a baby with neural tube defects. The Dietary Guidelines from 2005 recommend that women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate synthetic folic acid from fortified foods or supplements, as well as folate in food from a varied diet.
Too much folate can mask a vitamin B12 deficiency and may interfere with certain medications. The Tolerable Upper Intake Level (UL) is 1,000 micrograms (mcg) of folic acid (folic acid is the form in fortified foods and supplements) for adults and 800 mcg for teens.
The Recommended Daily Allowances (RDAs) are:
Adult males and females age 14 and up: 400 mcg daily
Pregnant women: 600 mcg daily
Breastfeeding: 500 mcg daily
(For the other age group RDA's, click this link and scroll about 1/3 of the way down)
The RDAs do not show an increase in folate recommendations for women who are of childbearing age, instead the Dietary Guidelines statement above addresses that. The development of the neural tube typically happens before most women even realize they are pregnant, so it's important for all women of childbearing age to get enough folate.
Good sources of naturally occurring folate are orange juice, dried beans and lentils, spinach, broccoli, peanuts, and avocados. Enriched grains such as breads, cereals, flour, crackers, rice, and pasta are fortified with folic acid. Not all grain products are fortified with folic acid, so check the Nutrition Facts label to find out. To see the amounts of folate and folic acid in foods, click here and scroll about 2/3 of the way down.
Iodine
Iodine is a mineral that works as part of thyroid hormones, which help regulate the rate that your body uses energy.
A deficiency causes the body to not make enough of the thyroid hormones, which slows down energy and may cause weight gain. Goiter (an enlarged thyroid gland) is the disease caused by a lack of iodine. Iodized salt is very common so goiter is rarely caused by a deficiency these days.
Goiter can also be caused by high iodine levels, but not commonly in the U.S. An excess can also cause irregular heartrate and confusion. The Tolerable Upper Level Intake (UL) is 900 micrograms (mcg) for teens and 1,100 mcg for adults.
The Recommended Daily Allowances (RDAs) for iodine are:
Adults: 150 mcg daily
Pregnancy: 220 mcg daily
Breastfeeding: 290 mcg daily
(For other RDAs, click this link and scroll about halfway down)
Iodine is found naturally in saltwater fish and foods grown near coastal areas. Salt is iodized to ensure adequate amounts in food, even if you consume a moderate amount of salt. One-half teaspoon of iodized salt contains almost enough iodine to meet the daily RDA. (For the amounts and other sources of iodine, click here and scroll about 3/4 of the way down).
Information is from the Complete Food and Nutrition Guide from the American Dietetic Assocation and weblinks are from the Linus Pauling Institute, Oregon State University.
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