Yeast and Yeast Extracts,Possible Magic Organ Enhancer.
Contents
Vitamin B Complex importance and natural sources.:
The complex of B vitamins includes the following group of substances:
B1 - thiamine
B2 - riboflavin
B3 - nicotinic acid
B6 - pyridoxine
B12 - cobalamin
folate - folic acid.
These vitamins are available in a wide variety of foods and the body requires relatively small amounts of vitamins B1, B2 and B3.
Vitamins B12 and B6 play an important role in the body's metabolism of folic acid and are vital nutrients in a range of activities including cellular repair, digestion, the immune system and the production of energy.
Vitamin B12 is needed for fat and carbohydrate metabolism and is involved in folic acid metabolism. As a result, deficiency of either vitamin results in similar signs and symptoms, and anaemia will result. The correction of folic acid deficiency is done by giving folate supplements but in addition vitamin B12 and B6 are also given. This is because there may be unsuspected B12 deficiency along with the lack of folate, and the sudden availability of folate may use up the remaining B12, which is known to potentially be harmful to the nerves of the spinal cord.
The best dietary sources of the B vitamins, especially B12, are found in animal products and yeast extracts. Other sources include:
asparagus,bananas,broccoli,brown rice,cheese,dried apricots,dried dates and figs,eggs,fish,milk,nuts,potatoes,poultry,pulses,red meat,spinach,wheat germ,wholegrain cereals,yeast extract (eg marmite),yoghurt.
Vegetarians who consume eggs and dairy produce will obtain sufficient B12, however, if neither is consumed attention must be paid to B12 intake, and if necessary it should be supplemented.
The British Vegan Society recommends the following sources of vitamin B12:
yeast extracts (eg Marmite),margarine,soya powder,Plamil,soya milk,breakfast cereals,Unisoy Gold Soya milk,soya mince or chunks.
Vitamin B6 is one of the most essential and widely utilised enzymes in the body and is involved in roughly 100 enzymatic reactions including 60 involving amino acids, the building blocks of protein and essential fatty acids.
Deficiency has been found to bring about a wide variety of symptoms, the most common of which involve the skin and nervous system. Vitamin B6 plays an essential role in folate metabolism and supplementing folic acid without paying attention to vitamin B6 Llvels will not be effective.
A mild deficiency of vitamin B6 may cause problems such as dermatitis, sore tongue and sore cracks at the corner of the mouth.
The best sources of vitamin B6 are similar to those for Vitamin B12 and include the following foods:
avocado,brewers yeast,eggs,herring,kidney,liver,pork,poultry,salmon,sunflower seeds,walnuts,wheat germ.
To improve your diet's content of B vitamins follow these practical tips:
Try not to drink large quantities of tea, coffee or cola-based drinks as caffeine inhibits the absorption and increases the excretion of vitamins.
Alcohol is toxic towards these vitamins so moderate or remove alcohol from your diet.
Vitamins are affected by cooking so it's best to steam or poach your food to reduce the loss of nutrients.
Try to ensure that food is fresh and consumed as soon as possible.
Reference:
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- 1.Yeast and Yeast Extracts,Possible Magic Organ Enhancer.
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♣ last edit date:20th,Oct.2010.
