Read these 13 Vitamins And Minerals Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about Alternative Health tips and hundreds of other topics.
B-6 (pyridoxine) helps lower homocysteine levels, a valuable process that helps reduce your chances of developing heart disease. This important vitamin also aids in the production of proteins, enzymes and hormones. Daily intake should range from 1 to 2 mg. Foods rich in B-6 include whole milk, lentils, bananas, barley, avocados, soybeans, swordfish, salmon and liver.
Vitamin B-3 (niacin) is vitally important in our bodies in order to regulate cholesterol and to release energy from foods. It also helps filter toxins out of the body. Recommended daily intake is between 12 to 17 mg, and you can also help supplement it by eating swordfish, avocados, barley, clams, lentils, liver, mushrooms, mussels, pork, quinoa, peanuts, salmon & wheat bran.
If depression and irritability have become some unwanted personality traits in you or someone close to you, supplementing your vitamin B intake might be a good step. Take a B-100 complex daily and add an extra 100 mg of B-6. You should see some improvements in about a month but it may take up to 4 months. Not all depression problems are a result of vitamin B problems, so do check with your doctor to rule out other physical causes.
Most of us associate B-12 (cobalamin) as one of the magic vitamins known to give us extra energy. That is indeed true, but it also aids in red blood cell production and lowers homocysteine levels. Lower levels of homocysteine can give you better insurance against developing heart disease - so the benefits are impressive. Daily intake should range between 2.4 to 2.6 mcg daily and if you'd like to add extra B-12 to your diet, you can select from the following foods; cheese, pork, liver, peanuts, mussels, salmon, whole milk, brewer's yeast, clams, crabs and swordfish.
Folic acid (B-9) is essential in preventing birth defects and it is equally as important in helping to lower homocysteine levels. Lower homocysteine levels means a lower risk of developing heart disease. Your daily intake should range between 150 to 180 mcg but for pregnant women that amount rises to 400 mcg daily. Foods rich in folic acid include lentils, liver, asparagus, Brussel sprouts, oranges, soybeans, peanuts, beets, quinoa & wheat bran.
Canker sores are your body's way of warning you that your immune system is a bit over-taxed. It can also be a signal that you have a metabolic imbalance, are sensitive to a certain food (often times citrus fruit)or that you are just living under too much stress. One of the best things you can do is make sure you are taking a Vitamin B-complex supplement. Also, try applying tincture of propolis, available at health food stores. This is something honeybees produce (an almost cement-like substance) that helps them construct their hives, but it has remarkable antiseptic and healing properties.
You can't keep your car running without visiting a gas station to insure it gets the proper amount of oil, transmission and brake fluid. Likewise, you can't keep the old body moving around in top form without making sure it is getting the benefits of vitamins and minerals considered to be the building blocks of immunity.
According to the Natural Guide to Beating Supergerms, the essential supplements we need to protect us from the new group of invading viruses include:
Vitamin A - 5,000 IU daily
Vitamin B-complex - including 10 mg each of B1, B2, and B-6, 10 mcg B-12, 100 mg B-3, 25 mg of pantothenic acid, and 400 mcg of folic acid daily.
Vitamin C - between 1,000 and 3,000 mg daily, divided into two daily doses in order to avoid bloating, gas or other bowel distress.
Also, there is a potential to overdose on Vitamin A when you consume more than 1,000,000 in a 2-3 week period. Discontinue use if you experience symptoms of headache, vomiting, hair loss, dry hair, dry skin or bone pain. Daily intake of more than 10,000 IU at time of conception can also increase risk of birth defects.
Sleepytime supplements that help prepare your body for a solid night's sleep include:
*Vitamin B complex, containing Thiamine (1.5 mg), Riboflavin (1.8 mg), Vitamin B6 (2-10 mg), B12 (2-10mg), Niacin (20mg).
*Vitamin C (100-500mg)
*Pantothenic acid (250 mg)
*Magnesium (100 mg)
*Zinc (15 mg)
Taking these supplements daily help fine tune the nervous system, allowing you to relax and unwind at the end of your day.
If you're hoping to have healthy blood cells and good hormone production, you must make sure your Vitamin B-2 intake (riboflavin) is kept at optimum levels. You can do this by incorporating foods like liver, avocados, barley, cheese, clams, eggs, mushrooms, mussels, pork, quinoa, soybeans, wheat bran & whole milk into your diet.
B-7 or biotin may not be as familiar you as the better known B-vitamins - but it is very important to have in your system. This B vitamin converts carbohydrates into energy - something we can always use a little bit more of in our lives. You can up your B-7 intake (which should be between 30 to 300 mcg daily) by adding brewer's yeast, liver, bananas, brown rice, eggs, oatmeal or peanut butter to your diet.
It can get confusing trying to figure out why one particular vitamin is particularly important to our health. This is true especially with the B vitamins because there are so many of them. So, we'll start with Vitamin B-1, (thiamin) which enhances circulation, brain function, digestion & energy. These best foods to get B-1 from include barley, avocados, lentils, pork, quinoa, salmon, soybeans & wheat bran.
If canker sores are a common problem for you, it is likely that you have a nutrient deficiency, as well as being in need of extra Vitamin B complex. Also, if you're not getting plenty of nutrients from your diet, make sure to include a high-potency multivitamin into your daily diet. Your body will thank you for it and canker sores should become less of a problem. Make sure to avoid fruits high in acid content, like citrus & pineapple.
Vitamin B-5, also known as pathothenic acid, is very important in helping our bodies produce red blood cells. It also assists in hormone production and as an energy booster. Your daily intake should be 5 mg and you can get some it from eating avocados, lentils, mushrooms, quinoa, salmon, & wheat bran.
|Sheri Ann Richerson|