B Vitamins 101

B Vitamins are water soluble and essential for many functions within the body; it is vital that we have a sufficient quantity of each of them. These vitamins are essential for many internal body functions including the nervous system, immune system, healthy blood cells, and cell division.  

 

Furthermore, B vitamins help to steadily release energy from the food we eat so we do not have to rely on sugary and unhealthy snacks between meals. 

 

B Vitamins can be easily destroyed through alcohol, cooking and certain food processing techniques; it is for this reason that white flour products are less nutritious than wholegrain products.  

 

The Different Types Of B Vitamins

 

It is a fact that B vitamins are a group that consists of eight different types of vitamins; the most commonly known varieties include folic acid, B12 and thiamine. While they all have slightly different functions, there are physical illnesses that are linked to a deficiency of such vitamins. Some of the key vitamins are discussed below.

 

Folic Acid

 

Folic acid is supplement that turns into folate once in the body. Folates are essential for DNA repair, and cell growth; this is particularly important at life stages such as infancy and pregnancy. It is important for women of childbearing age to ensure they take sufficient folic acid supplements; benefits for the unborn child and women are abundant. 

 

It is important for pregnant women to not only consume foods high in folic acid, but to take folic acid supplements. While the body has some in reserve, if there is a lack of supplements for a reasonable amount of time, a deficiency will occur. A deficiency can lead to depression, confusion, anemia, and ultimately, during pregnancy, fetal defects. Folic acid also appears to have benefits in reducing the likelihood and seriousness of other health conditions, including strokes and fertility.

 

Food sources include: As the name implies, foliage foods are high in folate, including, green leafy vegetables, such as turnip greens, and spinach, along with various fresh fruits. Folate fortified foods include various pastas, breads and other grains.

 

Vitamin B12

 

Vitamin B12 is important for essential brain and nervous system functioning. Vitamin B12 can be obtained through animal-based products such as eggs, milk, and shellfish. Vitamin B12 is also available as a supplement at many health-food shops and via your doctor. 

 

A lack of B12 in the body can have serious consequences on both the brain and nervous system; at even minor levels of deficiency, symptoms such as memory loss, fatigue, and depression can occur.  

 

Food sources include: Animal foods, like beef are the only natural source of vitamin B12, along with shellfish, clams, crab, and mussels. Many products are also fortified with it including, cereals, and soy foods.

 

Niacin

 

Niacin is also known as B3 and is important for many reactions within the body, including cell synthesis. Niacin has been shown to be beneficial in the cardiovascular system and associated health conditions.

 

Food sources include: It is relatively easy to get enough niacin, as it is present in foods such as peanuts, lentils, fish, and meat. 

 

Riboflavin

 

Riboflavin, also known as B2, is essential to create and maintain the body’s basic building blocks. A deficiency leads to symptoms including sore throat, birth defects if a woman is deficient during pregnancy, anemia, and oily skin. 

 

Food sources include:  Riboflavin is found in many food sources including milk, cheese, yeast, mushrooms, and almonds.

 

Pantothenic Acid

 

More commonly known as B5, pantothenic acid is vital for metabolizing carbohydrates, proteins, fats and alcohol. Additionally, it produces red blood cells and hormones such as steroids. B5 is widely available in many different forms, but are most often found in milk, eggs, and peanuts. It is exceptionally unusual but is characterized by fatigue, vomiting, and constipation.  

 

Food sources include: cheese, yogurt, asparagus, spinach, fish, eggs, chicken and fortified cereals.

 

Thiamin

 

The body uses thiamin to regulate appetite and supports metabolism. 

 

Food sources include: dark green leafy vegetables, pork, fortified cereals, wheat germ, green peas, lentils, almonds, and enriched rice.

 

Symptoms Of B Vitamin Deficiency

 

The symptoms of any of B vitamin deficiency are very similar to a large number of other health conditions so it is important to not self-diagnose any particular vitamin deficiency. 

 

Moreover, it is always a good idea to speak to your health professional before making any substantial changes to your diet. By eating a balanced diet on a daily basis, you will probably find you are consuming an adequate amount of B vitamins already.

 

Nature’s Superfood: The Nutrition And Health Benefits Of Buckwheat

Time and again nature reminds us just how good it is at creating nutritious and healthful food for humans to consume. Why so many of us reach for factory made junk is a mystery, when we have at our disposable nature’s perfect plant food gems, and buckwheat is a perfect example.

 

What is Buckwheat?

 

Agriculturists refer to it as a pseudo cereal. While the name leads one to believe the buckwheat plant yields a grain, the fruit of a grass plant with a hard exterior or hull, it does not. It is actually a type of shrub-like plant native to the temperate regions of East Asia. The buckwheat plant is bright green, having broad heart-shape leaves and white flowers, and its seeds are harvested for use. 

 

The plant tends to be short and broad, easily forming a notable level of ground coverage. Its cultivation in China dates back to 1000 AD. 

 

Currently, buckwheat is cultivated worldwide with most of it growing in China, Japan, and North America. Over 14 species of the plant exist with two of them being cultivated species and the remaining existing in the wild. 

 

Nutritional Content

 

Buckwheat contains a rich nutritional profile of protein, minerals, and fiber. 

 

• The levels of copper, zinc, and manganese exceed the levels found in other cereal grains. The significant bioavailability of copper, zinc, and potassium also makes buckwheat a desirable addition to any diet. In addition, buckwheat does not contain gluten so people with gluten sensitivities or intolerance may safely consume pure buckwheat flour, groats, and grits. 
• The protein content of buckwheat exceeds that of oats, one of the best plant sources for protein. Its protein content includes all eight essential amino acids with a strong concentration of lysine at six percent of its nutritional profile.
• Buckwheat grains contain high quantities B-complex vitamins, especially riboflavin (vitamin B2) and niacin (vitamin B3).
• The grains contain high levels of soluble and insoluble fiber, which helps with digestion and elimination. 
• Gluten free so ideal for those with Celiac Disease or gluten sensitivity.

 

Health Benefits

 

People derive many health benefits from adding buckwheat to their diet. 

• It is good for diabetics. The high fiber content slows the absorption of glucose in the bloodstream, helping to maintain healthy blood sugar levels and possibly lowering A1C.
• It supports the immune system. Copper, zinc and potassium are key minerals for establishing and maintaining a healthy immune system. Copper also supports the production of red blood cells.
• It helps heart health. The magnesium content of buckwheat assists with lowering blood pressure building balanced cholesterol levels.
• Buckwheat fights inflammation a precursor and symptom of many systemic diseases. The polyphenols, water-soluble plant pigments with antioxidant properties, found in buckwheat combat inflammation and dysfunctional clotting in blood vessels. 

Purchasing And Preparing 

 

The seeds of the plant are harvested and processed in a variety of ways to make them available for various uses. After removing the hull from the three-sided triangular shaped seeds, they may be added to cereals, coarsely ground into grits, finely ground into flour or roasted to make kasha. 

 

Preparation methods for buckwheat groats and kasha include boiling, steaming and baking. The dishes serve the same role in meals as potatoes or rice. Buckwheat flour may also be added to sauces and gravies to give thicken them and give them additional color.

 

Other uses for buckwheat include:

 

• Providing honey bees with nectar which they transform into a dark strongly flavored honey
• A component of livestock feed to be used in combination with corn, barley or oats
• As a cover crop to prevent weeds before planting another crop
• As a fertilizer crop to be plowed under to return nutrients and moisture to the soil prior to the next planting
• Buckwheat is a versatile and nutritious plant. This gluten free and nutrient dense food grows quickly making it a plentiful food source. Some people get a skin rash when they eat buckwheat so monitor yourself for sensitivity.  
• Buckwheat is widely available and lends itself to a variety of preparations such as breakfast cereal, porridge pancakes as well as grain salads, pilafs, Asian Soba noodles, snacks and in baked goods. 

 

If you find the flavor of buckwheat too heavy or bitter, try blending it with other grains.

 

5 Ways To Improve Blood Circulation And Why You Should

Your circulation involves your heart, the arteries, the tiny arterioles, capillaries, venules, veins, and even the lungs that exchange de-oxygenated blood for oxygenated blood, which is what every cell needs in order to have normal cellular processes.  

 

Circulation Is Necessary For Life

 

• Some parts of the body have what’s called “dual circulation,” which means that the arteries have doubled up so that if one is blocked, other arteries can provide circulation to the same area so no cell death occurs. 
• Some areas of the body aren’t so lucky. The heart, for example, has little duplication of arterial supply so that, when an artery gets blocked, cell death occurs and you have a heart attack. 
• The brain also has very little duplication of arterial supply so that strokes can happen when arteries are blocked.

 

Blood circulation is necessary for the body to function and remain healthy. Your heart pumps blood through blood vessels throughout the circulatory system. Red blood cells carry oxygen to vital organs, which provides you with energy and vitality. Together, your vital organs and circulatory system form a unit that works constantly to make sure the body has adequate blood flow. Certain diseases inhibit this flow. 

 

Causes Of Poor Blood Circulation

 

Blood clots can slow or block blood circulation, and when this happens either a stroke or severe arterial damage can occur. Raynaud's Disease can cause poor blood circulation along with heart disease and deep vein thrombosis.

 

5 Ways To Improve Your Blood Circulation

 

1.    Exercise aerobically. When you do aerobic exercise, the blood flows to all the parts of the body, and the arteries circulate. Exercise is part of a heart-healthy program that gets the blood pumping through the heart and through the arteries of the heart. Exercise is known to decrease your risk of common circulatory disorders, such as heart attacks, stroke, and peripheral vascular disease.

2.    Eat low cholesterol foods. Cholesterol can cause plaque buildup in the inner lining of the arteries. They gradually narrow and eventually narrow so much that the flow of blood through the arteries is so sluggish that blood clots form (these are called thrombi). If thrombi happen in the brain, you can get a stroke. If thrombi happen in the heart, you can get a heart attack. If thrombi develop in the arteries of the legs, you get peripheral vascular disease. Low cholesterol foods don’t contribute to getting cholesterol plaques.

3.    Eat soluble fiber. Soluble fiber soaks up cholesterol in the gut so that less cholesterol is absorbed by the GI tract. Common sources of soluble fiber include:

 

o   Oatmeal and oat cereal

o   Blueberries

o   Psyllium

o   Oranges

o   Apples

o   Nuts

o   Strawberries

o   Beans

o   Dried peas

o   Flaxseeds

o   Carrots

o   Celery

o   Cucumbers

 

Soluble fiber, in particular decrease the amount of LDL cholesterol in the bloodstream, which is the kind of cholesterol that makes arterial plaques.

4.    Build strong leg muscles. Circulation is more than just about arteries. In order to keep blood flowing, you need to have your veins bring the blood back from the periphery of your body. Veins that aren’t supported by strong valves and strong muscles can be sluggish and the flow can stagnate in the legs. This leads to venous dilation called varicose veins. You can prevent varicose veins and improve your circulation by keeping the muscles of your legs strong, avoiding standing for long periods of time, and by wearing compression stockings, especially if you don’t exercise much or if your job requires long periods of standing. If the veins become sluggish and dilate, you can get leakage of blood from the veins so that the veins become irritated, creating a condition called superficial thrombophlebitis, a painful condition involving inflammation in veins that have poor circulation.

5.    Stop smoking. Good circulation requires excellent air exchange between the de-oxygenated blood and the oxygenated blood taken in when we breathe fresh, oxygenated air. Smoking can do damage to the small bubble-like alveoli that are where oxygen and carbon dioxide exchange places within the lungs. You need healthy lungs for good circulation and for good air exchange that will provide enough oxygen to tissues in the rest of the body. Smoking also contributes to vascular disease and increases the risk of various types of heart disease.  

 

Diabetes and Blood Circulation

 

Those who have diabetes need to pay special attention to overall health and blood circulation by getting regular medical checkups. Diabetes can cause poor blood circulation throughout the whole body, and especially in the feet and legs. According to the American Diabetes Association, exercise is very important to improve blood flow and reduce the risk of serious complications that poor blood circulation poses in those who have the disease. 

 

Bottom Line

 

Healthy blood circulation not only makes you healthy, it improves how you look by promoting a healthy skin color and glow. 

 

It also supports and promotes healthy brain function by keeping your mind focused and sharp. 

Natural Remedies For Bad Breath

Would you be surprised to learn that as many as 1 in 10 people currently suffer from bad breath? 

 

Yes, there are just a few things more socially awkward than having to keep a lid on your mouth (literally) all the time, for fear of being repulsive. Bad breath can actually interfere with your personal and professional relationships, as it is considered a real turn off in all parts of the world.

 

The good news, however, is that bad breath is not likely to represent a threatening medical condition, although it can in a few cases.

 

Clinically referred to as “halitosis,” there are effective natural remedies that can be employed to alleviate this problem, in whole or in part.

 

Commonly Used Natural Remedies Include:

 

Cinnamon

 

Is it a coincidence that many products sold for treating bad breath include cinnamon? Not at all, but rather because of its proven track record on the uncomfortable condition.

In fact, cinnamon is effective in treating bad breath via two methods:

 

• It is naturally a very pleasant-smelling spice, which easily masks foul odors.
• Cinnamon is a natural anti-septic that inhibits bacterial multiplication in the mouth, allowing your breath to stay fresher, longer.

 

To make best use of cinnamon as a remedy for bad breath, boil one tablespoon of the powdered spice in a cup of water, allow to cool then store for use as a mouth rinse, twice daily.

 

Clove

 

Cloves possess a very distinct aroma, and have been used successfully for centuries in the treatment of bad breath. Like cinnamon, clove has natural anti-bacterial properties that inhibit the growth of odor producing bacteria in the mouth. 

 

There are actually two ways that clove may be employed in your quest for fresher breath:

 

• Chewing- chewing a few pieces of clove is likely the faster (though not necessarily the more comfortable) method for improving breath. Within a few minutes, noticeable elimination of foul odors should have occurred.
• Rinsing/ Drinking- by adding a teaspoon of ground clove into a cup of boiling water, you can make an effective tea or mouthwash for later use. For best results, drink or gargle with the liquid twice daily.

 

Fenugreek

 

Fenugreek is a relatively unheard-of herb, whose parts can be used for a variety of purposes, including its ability to treat bad breath of a particular origin - mucus or catarrh. Specifically, infected green catarrh typically associated with nasal discharge when ill (that frequently drips down into the back of the throat). This discharge is particularly offensive, and is a perfect breeding ground for all sorts of bacteria.

 

Fenugreek helps to effectively thin catarrh secretions, and prevent bacterial overgrowth in the mouth and throat. 

 

For this particular use, one teaspoon of ground seeds needs to be boiled in a cup of water, then strained to retain the solution. Drinking just once cup a day is usually enough to improve discomfort and odor you may experience.

 

Eucalyptus Oil

 

A mainstay of many oral health products, eucalyptus threw its hat into the ring of breath enhancement a long time ago. Eucalyptus has the unique ability of reducing Sulphur metabolizing bacteria in the mouth, and prevents them from coating on the tongue leading to that infamous “white streak.” One study found that over the course of 4-12 weeks, bad breath was reduced significantly in the group using eucalyptus as opposed to the group not using it.

 

For best results, and convenience, a mouthwash made of a few drops eucalyptus oil in water is effective when used twice daily. Additional aromatic oils, such as peppermint and liquid menthol can be added to the mix to make a potent matrix of breath enhancers.

 

Conclusion

 

There are many more natural remedies that can be used to treat a case of bad breath, from bloodroot, myrrh, sage to even just plain water. While they all accomplish the goal of reducing bad breath, they primarily do so by masking the root cause. 

 

Other variables, such as your diet, presence of any health conditions or overall oral hygiene all play a role in determining your best route of action. 

 

If you suffer from severe and chronic bad breath, a visit to your dentist is a good idea as there may be dental problems like gum disease that contribute to you bad breath. 

 

The Real Effects of Alcohol on The Body: The Good And Bad

Humans have been drinking alcohol for at least 10,000 years and during this time. Today it is well known that there are significant differences between drinking in moderation and excessive intake of alcohol, such as the case with alcohol abuse and full blow addiction to alcohol known as alcoholism.

 

In many studies, it has been found that drinking a moderate amount of alcohol is good for circulation and for the heart. Alcohol, when drunk in moderate amounts seems to protect people against gallstones, type 2 diabetes and heart disease. 

 

What Is Moderate Alcohol Consumption?  

• In women, this means drinking one alcoholic beverage every day (and no more).  
• Men can get away with 2 alcoholic beverages per day. 

 

One drink is about 5 ounces of wine, 12 ounces of bear and about 1.5 ounces of hard liquor.

 

More alcohol than that and the positive effects of alcohol seem to slip away.  

 

Positive Effects of Moderate Alcohol Consumption

• Moderate alcohol consumption, such as in the amounts listed above, have been found to decrease the risk of diseases caused by blood clots by a factor of 25-40%. This includes stroke, heart attacks, and peripheral vascular disease.  
• It has been found to decrease the risk of complications of type 2 diabetes, high blood pressure, and old age.  
• This amount of alcohol has been found to increase the levels of HDL cholesterol, which is considered the “good cholesterol.” 
• Blood clotting factors are less likely to cause clots in those who drink alcohol.  

 

Negative Effects of Alcohol

 

Certainly, heavy drinking is a problem and is one of the #1 causes of preventable injury and death in the US.  

 

Alcohol plays a role in nearly 50% of all motor vehicle accidents, can damage the heart and liver in large doses, causes alcohol dependence, and increases the risk of birth defects, breast cancer, depression, relationship problems, and other cancers.  

 

Alcohol has been found to inhibit the absorption of folate, an important B vitamin for embryonic spinal cord growth. It is partly why alcohol is not recommended in pregnancy. This folate disruption in alcohol consumption is also felt to be the reason why alcohol can increase the risk of colon, breast, and other cancers. People who take in at least 600 mcg per day of folate can decrease some of the negative effects of alcohol consumption. 

 

Alcohol in moderation has been shown to help those with type 2 diabetes and gallstones. This connection also goes away when alcohol is taken in too heavily. A drink after a meal can aid digestion of the meal and people who drink only small amounts of alcohol tend to be less stressed than those who do not drink. The trick is to spread out the alcohol consumption over the week. Binging on alcohol at any time negates the positive effect of the disease.  

 

Heavy Drinking and Alcoholism

 

Heavy drinking poses numerous dangers for the body, easily comparable to poison it directly causes chronic disease, like cirrhosis and negatively effects important organs and processes in the body.  

• Alcoholism can cause alcoholic hepatitis, which is inflammation of the liver and cirrhosis, which is scarring of the liver tissue that is not reversible and may lead to premature death.  
• It can increase blood pressure and cause cardiovascular damage to the muscle of the heart.  
• Cancers of the breast, mouth, pharynx, esophagus, colon, rectum, and larynx are linked to heavy alcohol intake.  
• Those who drink and smoke together are at an even higher risk of these diseases.
• Alcohol consumption that reaches the level of being an alcoholic can lead to violent crime, automobile accidents, and social problems.  
• Alcohol abuse costs US citizens and the government more than $185 USD per year.  
• Those who drink in moderate to heavy amounts can have sleep disruption, cloudy judgment, and medication interactions.  
• It can be addictive in some people, especially those who have a family history of alcoholism. 
• Heavy alcohol use has been found in several studies to increase the risk of developing breast cancer in women. Those who drank more than two drinks per day suffered from a greater risk of breast cancer by a factor of 41%. Taking folate seems to counteract this negative effect.  

Who Becomes An Alcoholic

 

Both genes and environmental issues play a role in who becomes an alcoholic and who doesn’t. Genes for the enzyme alcohol dehydrogenase seem to play a specific role. Those who have one type of alcohol dehydrogenase develop less heart disease than those who have another type of alcohol dehydrogenase in their bodies.  

 

The benefits and risks of alcohol consumption vary with a person’s age. Younger people have less benefit and more risk, especially among pregnant women and those who drive drunk.  

 

Older people may benefit from drinking one alcoholic beverage per day (or two for men). 

 

How To Make Sense of It All

 

Alcohol has complex effects on the body so that it is difficult to make statements as to whether or not you should consider alcohol helpful or harmful. 

 

If you are at a low risk for heart disease and cancer, it may not pay at all to drink alcohol. If you are at risk for addiction, no amount of alcohol can prevent you from eventually developing an addiction to the drug in some cases. 

 

If you currently don’t consume alcohol, most experts recommend you don’t start drinking just for medicinal purposes. People at a high risk for heart disease or breast cancer because of family history or lifestyle options may choose to drink a moderate amount of alcohol every day.  

 

Make sure to take in at least 600 mcg of folic acid along with the alcohol so you don’t become folate deficient.