Vitamins though Food Sources "The B-Vitamins"

Vitamin B complex  

B-complex vitamins are water-soluble.  Vitamin B-complex are vital for the normal functioning of the nervous system and play important roles in cell metabolism.  Essential for maintenance of muscle tone in the gastrointestinal tract and the health of skin, hair, eyes, mouth, and liver.  Brewer’s yeast is one of the richest natural source of the b-complex group (excluding B-12).  Caffeine and alcoholism rob the B vitamin thiamine, which is essential for the health of the nervous system.  Persons under tension and stress will benefit greatly from taking larger than normal doses of B vitamins.  It is important to remember if one is to take one B vitamin in a larger dose that a complete B complex must accompany it.  Vitamin B complex assist these ailments: constipation, burning feet, tender gums, burning or drying eyes, hangovers, fatigue, lack of appetite, skin disorders, shingles, cracks at the corner of the mouth and anemia. 

B-1 (Thiamine) Aids mental attitude, enhances circulation, linked with improving individual learning capacity and plays important role in production of hydrochloric acid.  Improves food assimilation and digestion, with emphasis on process of metabolizing  carbohydrates. 

Food source are: Brewer’s yeast, wheat germ, black strap molasses, sunflower seeds, peanuts, wheat bran, nutritional yeast, peas, spirulina, kelp, rice bran, whole grains, seafood, egg yolk, beef liver, pork and beans all contain good amounts of Thiamin.

B-2 (riboflavin) Necessary for the maintenance of good vision, skin, nails and hair.   Great for visual disturbances, burning sensations, excessive watering of eyes , failing vision and cataracts.  Riboflavin assist the absorption of iron and vitamin C, and aids the health of mucus membranes in the digestive tract. 

Food sources are: Liver, tongue, organ meats, lean meats, fish, cheese, yogurt, milk, eggs, nuts, green leafy vegetables, whole grains, and brewer’s yeast.

B-3 (Niacin) More stable than thiamine or riboflavin.  Niacin improves circulation and reduces the cholesterol level in the blood.  Vital to the proper activity of the nervous system and maintenance of healthy skin, tongue, and digestive system tissues.  Necessary for the syntheses of sex hormones, involved in DNA repair and production of steroid hormones in the adrenal gland.  Acne and diarrhea have been successfully treated with niacin.  Important for brain metabolism.  Helpful in weight reduction because of its ability to stabilize blood sugar level, therefore beneficial for hypoglycemia.  Assistive with insomnia, decreased joint stiffness and pain, and muscle fatigue.  Tryptophan is an amino acid which can be converted into niacin by the body (60 mg of tryptophan make 1 mg of niacin).  Lean meats, poultry, fish, brewer’s yeast, wheat germ, sesame seeds, desiccated liver and peanuts are rich in sources of both niacin and tryptophan.

Food sources are: Liver, lean meats, poultry, fish, rabbit, tuna, salmon, nuts, legumes, cereals, seeds, asparagus, avocados, dates, carrots, sweet potatoes, green leafy vegetables, and milk. 

B-5 (Pantothenic acid) Pantothenic acid improves the bodies ability to with stand stressful conditions.  It also reduces the toxicity effects of many antibiotics.  Provides healthy maintenance of skin, muscles and nerves.  Aids metabolism of fat, protein, and carbohydrates.  Helpful in the prevention of premature aging, graying of hair, and wrinkles.  Plays an important role in the secretion of hormones. Vital assistant to a  healthy pregnancy.  A deficiency may lead to skin disorders, adrenal exhaustion (stimulates the adrenal glands and increases production of cortisone and other adrenal hormones important for healthy skin and nerves) and hypoglycemia.  But Pantothenic acid is so widely available in our foods that deficiency is rare.  Important in the prevention of arthritis.  It is the greatest defense against stress and fatigue, and helps to build antibodies for fighting infection.  It occurs in all living cells, being available in yeasts, molds, bacteria and individual cells of animals and plants. 

Food sources are:  Organ meats, beef, kidney, liver, saltwater fish, egg yolks, brewer’s yeast, whole grain cereals, rye and whole wheat flour, legumes, fresh vegetables, broccoli, avocado, mushrooms and royal jelly

B-6 (Pyridoxine) Required for proper absorption of vitamin B-12 and for the production of hydrochloric acid and magnesium.  Helps linoleic acid function better in the body.  Aids in the conversion of tryptophan, to niacin and is necessary for the synthesis and action of DNA and RNA.  Aid to our immune system, growth of new cells and alcoholic hangover.  B-6 may aid in dream recall and vivid dreaming.  Helpful in the treatment of nervous disorders, schizophrenia, and clinical depression.  Assistive in balancing hormonal changes in women such as PMS, menopause, peri-menopause and morning sickness.  Also a natural diuretic, aids in the prevention of water buildup in the tissues.  Studies have shown B-6 assistive in Parkinson’s disease. 

Food sources are: Brewers yeast, chicken, fish, liver, kidney, eggs, wheat germ, whole grains, carrots, peas and walnuts. 

B-12 Structurally B-12 is the most complicated vitamin.  An excellent addition for the strict vegan, macrobiotic or vegetarian diet.  B-12 cannot be made by plants, as only bacteria have the enzymes required for its synthesis.  The production of B-12 is through fermentation of selected microorganisms.  B-12 may take up to three hours to be absorbed into the system.  B-12 is used to regenerate folate in the body, in the synthesis of choline, and in absorption of vitamin A conversion. Necessary for normal metabolism of nerve tissue and is involved in protein, fat, and carb metabolism. B-12 has given relief in symptoms such as fatigue, nervous irritability, memory impairment, concentration, mental depression, insomnia, and lack of balance, hepatitis, bursitis, hangovers, leg paralysis and asthma. Deficiency of B-12 may erode the myelin sheath, (nerve-insulating layer).

Food sources are: Liver, organ meats, muscle meat, shellfish, fish, eggs, and cheese.

B-15 (Pangamic Acid) The FDA has banded the use of Pangamic acid products and therefore are not readily available in the United States to date.  Pangamic Acid (B-15) is one of the B-complex vitamins of controversial subject, and therefore you will not find this vitamin within a B-Complex multiple supplement.  However, research in European countries and the Soviet Union have shown B-15 assistive in a multitude of symptoms and diseases such as reducing the build up of lactic acid in athletes (helping in muscle fatigue and increased endurance), Alcoholism and drug addiction (reducing cravings and as such is helpful in moderating chronic alcohol problems), liver disease, chemical poisoning, high blood pressure and heart disease, autism, schizophrenia, and senility.  Dimethylglycine (DMG) referred to often as (B-16), has been used by some as it may help increase the production of pangamic acid in the body.  Dimethylglycine combines with gluconic acid to form pangamic acid, thus being an active component of B-15.  DMG is often recommended in combination with Vitamin E, and Vitamin A.  DMG’s common does is 50-100 mg, 2x daily with food.     

Pangamic acid has been helpful in treating chronic hepatitis and early stage of liver cirrhosis.  A mild stimulant to the endocrine and nervous system, as B-15 enhances liver function.  Assistive in lowering blood cholesterol, improving circulation of cells and muscle tissue, hence having an antioxidant effect on whole body system.  

Food sources are: Raw apricot kernels, rice bran, brewer’s yeast, whole brown rice, whole grains, pumpkin seeds and sesame seeds.

Biotin Aids the utilization of protein, folic acid, pantothenic acid and vitamin B-12.  Biotin as been proven effective in the treatment of thinning of hair and baldness.  Biotin is assistive to healthy sweat glands, nerve tissue, bone marrow and for healthy hair, skin and nails.  A deficiency of biotin may causes muscular pain , poor appetite, depression, dry skin, lack of energy, sleeplessness and disturbed nervous system.

Food sources are: Egg yolk, cheese, beef liver, chicken breast, salmon, brewer’s yeast, cauliflower, spinach, nuts, and mushrooms.

Choline Excellent in the treatment of hepatitis, cirrhosis of the liver, fatty liver, liver damage and eye damage such as glaucoma.  Assistive for heart palpitations, dizziness, headaches, constipation and also in reducing high blood pressure as it strengthens weak capillary walls.  Choline is important for brain health and therefore has potential use in brain disorders.  Galantamine (a natural substance with ability to restore or maintain acetylcholine function: natural flower sources being: snowdrop/Galanthus nivalis, snowflake/Leucojum aestivum, red spiderlily/Lycoris radiata and Narcissus/ N. Pseudonarcissus L. - daffodil), choline or Alpha-GPC may increase lucid dreaming as well as these in combination may help improve memory and fight symptoms of Alzheimer’s and dementia.  And although Galantamine and choline, may not be a cure for alzheimer’s or dementia, studies have proven it to be very effective in combination!   Narcissus/N. pseudonarcissus l. is available in essential oil form.   

Food sources are: Lecithin, egg yolk, turkey livers, beef, veal, chicken, butter, tomatoes, soybeans, peanuts, potatoes, cauliflower, beets, lentils, oats, sesame seed, flax seed, barley, corn, brewer’s yeast and wheat germ.                           

Folic Acid (Folacin) Folic acid is needed for DNA replication and important in maintenance of cells.  May reduce the risk of stoke and prevention of cancer, heart disease, depression, aid memory and mental agility and fertility. Folic Acid can be manufactured by the body and stored in the liver.  Too much folic acid could mask a vitamin B-12 deficiency.  Required for periods of rapid cell division and growth and produce healthy red blood cells which may aid in prevention of anemia.  Folic acid may prevent the graying of hair when used with PABA and pantothenic acid.  Folic acid is important for the mother and child during pregnancy.  A deficiency of folic acid is the appearance of poor growth, graying hair, gastrointestinal disturbances, and metabolic disturbances.   Folic acid deficiency may lead to anemia and can cause irritability, forgetfulness and mental sluggishness.   

Food sources are: Green leafy vegetables, liver, lentils, pinto bean, garbanzo bean, asparagus, spinach, black bean, navy bean, kidney bean, collard greens, and brewer’s yeast.

Inositol  It is recommended to consume the same amount of inositol as choline.  Inositol is found in spinal cord nerves, in the brain, and cerebral spinal fluid.  It is needed for the growth and survival of cells in bone marrow, eye membranes and the intestines.  Inositol is vital for hair growth and can prevent thinning hair and baldness.  The human body contains more inositol than any other vitamin except niacin.  Vital in helping to lower cholesterol levels in the blood and may be helpful for those experiencing insomnia. Studies have shown that high amounts of inositol to be effective in the aid of bulimia, panic disorder, obsessive-compulsive disorder, unipolar and bipolar depression.  Also, commonly used as the cutting agent in cocaine, methamphetamine and occasionally heroine. 

food sources are: Whole grains, citrus fruits, cabbage, raisins, beef heart, brown rice, oat flakes, nuts, cantaloupe, orange, brewer’s yeast, unrefined molasses and liver. 

Para-Aminobenzoic Acid (PABA) PABA in the past was widely used in many sun screen preparations, however now it is known that PABA increases the formation of DNA defect in human cells, therefore increases the risk of skin cancer.  PABA is only slightly water soluble.  PABA may aid scleroderma, vitiligo, and weeping eczema.  PABA’s main role is in the health of the intestines, skin, pigmentation and hair.  

Food sources are: Whole grains, kidney, liver, mushroom, spinach, yeast, unfiltered beer, wheat germ and molasses.

© 2011-2015 Robin Michaels, Cosmic Essential oils, All rights reserved

With Gratitude and Love

Robin Michaels

Cosmic Essential oils, Robin :)

Robin Michaels is an Aromatherapist, LMT, and a certified instructor for continuing education courses in Aromatherapy NCBTMB approved provider since 2006.  Robin has over twenty-two years of experience in Bodywork and Thirty-three years within the Holistic Health realm. Robin has worked as the Spa Coordinator/Manager at the Adobe Grand Bed and Breakfast since 2006 as well as an independent practice specializing in Holistic Aromatherapy Massage.  Robin graduated from the Harold J. Reilly School of Massage Therapy at the Edgar Cayce Foundation in 1994 in Virginia Beach, Virginia.  

Robin is the owner and founder of Cosmic Essential oils, LLC, wholesaling Cosmic Essential oil products and assisting Spa and Holistic businesses with signature products suited to their unique businesses since 2004.  Cosmic Essential oils was inspired as a desire to assist her son Ayran who suffered from Migraines, both mom and son were amazed at the results and the rest well divine creations with a compassionately passionate heart. 

Resent Hike in Sedona AZ with my Peeps "Brims Mesa"

Yes it snows in Sunny AZ :)

Garlic Soup

 Garlic Soup

(feel better soup!  Great aid for colds, flu and yucky feeling days)

ingredients

•                6 cloves of garlic, chopped

•                2 small onions (white or yellow), chopped

•                2 inches of ginger, peeled and grated

•                2 tablespoons of sesame seeds

•                2 to 3 tablespoons of olive oil

method for above ingredients

1) Saute’ the above ingredients until tender.  Place half of the sauteed ingredients in a food processor or blender with 1 to 2 cups of veggie broth or chicken broth and puree.  Add puree mixture and the sauteed ingredients in a soup pot. 

Then add these ingredients

•                1 to 2 cups broth and 1 to 2 cups of water to mixture, both being equal amounts

•                big pinch of dried mustard

•                3 to 4 inches of fresh rosemary twig, pulling off leaves from stem

•                ½ to one teaspoon of sea salt

•                5 shakes are more, from the cayenne pepper shaker

•                big pinch of rubbed sage

•                About one tablespoon of thyme, if you have fresh even better!  Add more if fresh

•                3 tablespoons of dried parsley or if you have fresh even better! Add a cup if fresh. 

•                2 tablespoons of Vegit or all-purpose seasoning.

•                a few shakes of kelp                                                            

•                a few shakes of dulse

•                3 twigs of Wakame seaweed, cut into small pieces

Place soup pot on low or med-low heat

•                3 cups total (veggie of choice) such as:  diced carrots, peas, cut kale, cut collard, cut chard, green bean, arugula, spinach, diced red or yukon potato.  Leafy greens should always be added the last five minutes of cooking. Arugula and spinach can be thrown in the very last minute,

When making for younger children or your inner child perhaps?  Add approximately 2 to 3 cups more of water or broth and throw in either: alphabet pasta, egg noodles or barley!  It’s about feeling better but we can make it fun!  Cook until it is done.  Don’t over cook the veggies!