13
aug
2015

b-vitamins

B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism. Though these vitamins share similar names, research shows that they are chemically distinct vitamins that often coexist in the same foods. In general, supplements containing all eight are referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific name of each vitamin (e.g., B1, B2, B3 etc.)

Further below a list of the B vitamins:

  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin or nicotinic acid)
  • Vitamin B5 (Pantothenic acid)
  • Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)
  • Vitamin B7 (biotin)
  • Vitamin B9 (folic acid)
  • Vitamin B12 (various cobalamins; commonly cyanocobalamin or methylcobalamin in vitamin supplements)

B vitamins are particularly concentrated in meat such as turkey, tuna and liver. Good sources for B vitamins include legumes (pulses or beans), whole grains, potatoes, bananas, chili peppers, tempeh, nutritional yeast, brewer's yeast, and molasses. Although the yeast used to make beer results in beers being a source of B vitamins,their bioavailability ranges from poor to negative as drinking ethanol inhibits absorption of thiamine (B1),riboflavin (B2), niacin (B3), biotin (B7), and folic acid (B9). In addition, each of the preceding studies further emphasizes that elevated consumption of beer and other alcoholic beverages results in a net deficit of those B vitamins and the health risks associated with such deficiencies.

The B12 vitamin is of note because it is not available from plant products, making B12 deficiency a legitimate concern for vegans. Manufacturers of plant-based foods will sometimes report B12 content, leading to confusion about what sources yield B12. The confusion arises because the standard US Pharmacopeia (USP) method for measuring the B12 content does not measure the B12 directly. Instead, it measures a bacterial response to the food. Chemical variants of the B12 vitamin found in plant sources are active for bacteria, but cannot be used by the human body. This same phenomenon can cause significant over-reporting of B12 content in other types of foods as well.

Another popular means of increasing one's vitamin B intake is through the use of dietary supplements. B vitamins are also commonly added to energy drinks, many of which have been marketed with large amounts of B vitaminswith claims that this will cause the consumer to "sail through your day without feeling jittery or tense."Some nutritionists have been critical of these claims, pointing out for instance that while B vitamins do "help unlock the energy in foods," most Americans acquire the necessary amounts easily in their diets.

Because they are soluble in water, excess B vitamins (such as may be ingested via supplements) are generally readily excreted, although individual absorption, use and metabolism may vary…"The elderly and athletes may need to supplement their intake of B12 and other B vitamins due to problems in absorption and increased needs for energy production. In cases of severe deficiency B vitamins, especially B12, may also be delivered by injection to reverse deficiencies. Both type 1 and type 2 diabetics may also be advised to supplement thiamine based on high prevalence of low plasma thiamine concentration and increased thiamine clearance associated with diabetes. Also, Vitamin B9 (folic acid) deficiency in early embryo development has been linked to neural tube defects. Thus, women planning to become pregnant are usually encouraged to increase daily dietary folic acid intake and/or take a supplement.

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Ingredients: ( for 6 people)

Sauce:
- 4 sausages
- 1 onion
- 5 tomatoes
- extra virgin olive oil

Peal the onion, and slice it up into small cubes. Heat up a frying pan with a bit of extra virgin olive oil in it and get the onions brown. Add the sausages in, cook them together for about 15 minutes, than add a glass of white wine to it. When it starts to evaporate, add the chopped tomates and cook for about an other 40 minutes.

Pasta:
- 5 Cups flour ( 500 gr )
- 5 Eggs
- salt
- extra virgin...

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Ingredients:

- 3 tablespoons of Linden flowers
- 3 tablespoons of elder flowers
- 3 tablespoons of violet flowers
- 3 tablespoons of mint leaves

Prepare a bowl with water and place it on the stove to heat. Equip yourself with pestle and start chopping and mixing of the Linden flowers, sambuco, violet along with mint leaves. Pour 2 tablespoons of the mixture into the boiling water into the bowl and let rest for 10 minutes. Strain the infused into a cup and softened with a teaspoon of honey before...

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