B Complex & Yeast

If you are careful to get enough vitamin C every day, why not be as careful about the B vitamins? Like vitamin C, they are water-soluble, and poorly stored by the body so that a constant supply is needed. Like vitamin C, several B vitamins are fragile - easily destroyed when the food that contains them is refined, heated, exposed to light or cooked.

The B complex of vitamins are all inter-related and inter-dependent, which makes it wise to think about your intake of the whole range, not just one member of it.

Skin, Hair and Digestive System

Most of the group are concerned with the ability of the body to turn the food we eat into energy. The B vitamins are essential to reactions which maintain the nervous system - which can affect both our physical and mental health. Two members of the complex, folic acid and B12, are particularly involved with the lifelong production of new red blood cells, so without them, we get serious anaemia. Finally, any shortage of B vitamins will show up early on in the condition of our skin, hair and digestive system.
In Pages, you'll find a chart showing just how easy it is to lose B vitamins from food - even if you choose B-rich foods to start with. The step to avoiding a shortage is to make sure your meals contain plenty of B vitamins.
The most useful tip to remember is that B vitamins are rich in protein foods - both animal and vegetable types. The exception is vitamin B12, which is almost exclusive to animal foods.
For other B vitamins, animal foods are no richer than plant ones, and you'll find non-animal foods like brewer's yeast, wheat germ, yeast extract, nuts, bran, soya flour and wholegrains topping most meats as rich sources of most of them.
The B vitamins are a prime reason for eating less refined foods. Take bread. If you use white bread, you can add fibre with a bran-added type or cereal. But you'll still have lost most of the B vitamins. It's the same with other everyday foods like white rice, white pasta or white biscuits - so stores like Holland & Barrett aren't just selling the wholemeal versions to provide extra fibre. These foods are, and should be - main sources of B vitamins (and minerals, many of which are also lost from the white versions).

Contraceptive Pills, Alcohol, Stress or Tobacco

If you consider that you need B vitamins to turn the food you eat to energy, can you afford to miss any? Especially when other circumstances, such as medicines you may be taking (including the contraceptive pill), alcohol, stress or tobacco may be lowering your B vitamin levels.
Some of these situations, such as taking medicines, can create an extra need for one or more B vitamins which can't be met even by an excellent diet.


Supplements are Important for Todays Lifestyle

It's to match such needs, and to make sure of a good B vitamin intake even if the food you eat has invisibly lost some of its content, that many people take B vitamin supplements. This is particularly justified for people who eat many of their meals in mass catered establishments, where more of the B vitamins are often lost in cooking; for slimmers who have cut down on food, and therefore reduced their chances of getting an ample B vitamin intake; for convalescents, old people and anyone else who may be eating less than normal; and for those who drink alcohol regularly or take medicines, from antibiotics to oral contraceptives, known to affect one or more of the B vitamins.


Three main ways of taking extra B vitamins are:
Yeast tablets, Individual B Vitamins, and B Complex



Yeast tablets
As you can see from the chart page, brewer's yeast is the richest source of several B vitamins. It contains all but vitamins B12. It also offers 14 useful minerals, and is 36 per cent protein, with almost no fat - far higher than, for instance, steak.
Many people choose brewer's yeast as a way of topping up their B vitamins in the most natural form - with a food that is naturally high in them. Although you can take brewer's yeast in powder form (one tablespoonful a day is enough), its strong flavour makes most people prefer tablets, which are also more convenient. Many people carry a bottle with them, and munch several throughout the day.
In recent years, extra-concentrated brewer's yeast tablets have been developed, such as Healthcraft's Super Brewer's Yeast. These mean you don't have to down handfuls to get a realistic benefit.
How do you know if they are doing you good? Staying healthy and feeling energetic are the best signs that you are getting a good supply of nutrients. Glossy hair, better skin and improved digestion are often reported by brewer's yeast takers - and of course, the same effects are often achieved for dogs and cats whose tonics are generally based on yeast.
By the way, your daily intake of brewer's yeast is unlikely to provide more than 25 calories.
Brewer's yeast used to be a by-product of the brewing industry. Now it is produced separately. It is quite different from baking yeast, which can upset your digestion and won't have the same nutritional value.


Individual B vitamins
Vitamins B6 and B12 are best known of the individual B vitamin supplements.
Vitamin B6 is now taken by thousands of women who are aware that taking oral contraceptives is likely to lower their B6 level markedly, in a way that even a nutritious diet cannot make up.
This effect was publicised when St. Mary's Hospital, Paddington, was the scene of a study which showed that women who become depressed while taking oral contraceptives may be the victims of the Pill's effect on their B6 level.

B6 plays a part in the production of chemicals which affect mood. When those of the depressed women who were found to have a vitamin B6 shortage took a hefty amount of the vitamin each day, their depression disappeared.

For the benefit of others who want to try this for themselves (and far larger doses of this vitamin are accepted as safe), 25 or 50 milligram tablets, to provide up to 50mg a day, are available.

Far more women suffer from pre-menstrual tension. Tests at St. Thomas' Hospital, London, showed that seven out of ten of a group of sufferers who took 50 milligrams of vitamin B6 for the fortnight before their period found partial or complete relief. Many women now do this regularly, with the help of B6 tablets.

Vitamin B12 is often taken as an 'insurance' by those who eat little or no animal produce, which is virtually the only food source of this vitamin essential to the production of new red blood cells, and to avoidance of serious anaemia.
Vitamin B1 is often taken by those on high carbohydrate diets, such as athletes, or people constantly dependent on mass-cooked food, since this is the most fragile of the B vitamins. It is the first vitamin likely to run short in the heavy drinker, or in those who regularly take antacids.
Vitamin B2 is used separately from the rest of the B complex to tackle mouth ulcers or those occurring at the corners of the mouth. In all these cases, using the amount of the vitamin suggested on the bottle is accepted as completely safe.
Panthothenic acid is popular with sufferers from rheumatoid arthritis; it has been shown to relieve pain.


B complex
B vitamins tend to occur together in nature, and work together. So those taking individual B vitamins are advised to take a B complex supplement, which will generally provide more of the B vitamins than brewer's yeast, to get the best results.
Alternatively, taking a B complex tablet alone insures that your food won't leave you short of B vitamins. Tablets should never be substituted for healthy eating, since food supplies a delicate and wide combination of nutrients that no tablet can imitate. However, many of us are aware that our meals aren't always well balanced or cooked with vitamin preservation in mind.

ZINC

Current research demonstrates the major importance of zinc as an essential mineral. Some important functions for zinc are for growth in general including foetal growth, the health of the brain, maintenance of skin and tissue health, the body's immune system, and sexual maturation and fertility. Zinc also plays key roles in the senses of vision and taste and in every major metabolic pathway in the body. Think
thinkquicker.blogspot.com

Are we getting enough zinc?

Why Zinc is so important
The U.S. Recommended Daily Allowance is 15mg zinc for those over the age of 11, 20mg for pregnant and 25mg for lactating women. Figures from the Ministry of Agriculture, Fisheries and Food show that the typical UK household diet provides an average of 9.1mg, less than two-thirds the level of the U.S.R.D.A.
Those particularly at risk of dietary zinc deficiency include vegetarians, crash dieters, smokers, heavy drinkers, users of the contraceptive pill, consumers of large amounts of wheat bran or soya products, persons recovering from surgical operations, pregnant and lactating woman, and those with very demanding lifestyles. ThinkQuicker
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Professor Bryce-Smith

Derek Bryce-Smith, Professor of Organic Chemistry at Reading University, is the co-author of "The Zinc Solution" and one of the world's leading authorities on the importance to the body of zinc and other trace elements. He invented the famous "Zinc Test" which was first reported in "The Lancet," has subsequently been featured extensively on T.V., radio, and in newspapers and magazines, and is being increasingly used by nutritionists.

Two important Zinc products
Check Zinc
Check Zinc is a dual purpose formulation that can be used as a food supplement or treated as a taste test.
Professor Bryce-Smith, who devised the product, recommends that, when taken as a food supplement, one 5ml spoon of Check Zinc should be taken with water or orange juice, preferably at least one hour after any meal.
For use as a taste test, you stir 5ml of Check Zinc into 60ml (2 fl.oz.) of water and immediately swirl one 5ml spoonful in the mouth for 10 seconds. You will then experience one of four taste sensations.
Full details on the carton will enable you to interpret this test and take appropriate action.
Each bottle contains 50ml of Check Zinc.

High Zinc
High Zinc contains 30 easy-to-swallow capsules containing Zinc Citrate for optimum absorption. Each capsule provides 15mg of elemental zinc, equivalent to the U.S.R.D.A. for those over the age of 11.
High Zinc has been formulated in consultation with Professor Bryce-Smith and following a review of the latest research on zinc supplements.
The citrate form of the nutrient is used because it is a well absorbed form of zinc that is found in human milk. It is also a gentle form for those with sensitive digestive Systems. thinkquicker.blogspot.com

Available from your local health food store or chemist.
In case of difficulty write to:
Dietary Specialties Ltd.
Burford House, 179-181 Lower Richmond Road, Richmond, Surrey TW9 4LN

VITAMIN E

You could call vitamin E 'the mystery vitamin'. It's some 50 years since it was discovered, and recognized as essential. This followed studies over 60 years, showing that rats given food without vitamin E aborted their young, and male rats became sterile. It was this work that earned the vitamin its chemical name of 'tocopherol', from the Greek meaning 'to give birth'.

But we still don't understand how the vitamin works. A recent review of vitamin E by Dr. R. C. Cottrell of the British Nutrition Foundation shows that the evidence from many pieces of research indicates that rather than affecting a single function, such as fertility, vitamin E seems to have a general protective effect on the body.

Firstly, the vitamin is thought to protect body cells from destructive chemical reactions that can damage health, which can occur when the body has been exposed to harmful substances. these are around us every day, ranging from city air pollutants such as car exhaust, to tobacco smoke and contaminants in food. thinkquicker.blogspot.com


Vitamin E, a Children Vitamin

Secondly, Dr. Cottrell draws together studies showing that vitamin E may protect children from a number of illnesses.

The best known medical use for vitamin E is to treat a particular kind of anaemia in premature babies; it may also help with breathing difficulties, inherited liver and other diseases.

Vitamin E, an Adult Vitamin

For adults, experiments strongly suggest that vitamin E can have a protective effect on the lungs of smokers.

A recent study by America's National Research Council reports that while another relates low levels of vitamins E and A to an increased risk of cancer.

In this study, 111 patients who had been involved in a much larger group in a high blood pressure study, later developed cancer. During the blood pressure trial, they had blood samples taken which were analysed. When the blood was compared with 210 members of the same group who had not developed cancer later, it was seen that the blood levels of vitamin E were lower in subjects who later developed cancer.

This doesn't prove that vitamin E prevents cancer, for another cause might produce both low 'E' levels and cancer. But Dr. Willets, head of the research unit who published these results, said "the possibility that these nutrients have protective effects in subgroups of a population, or against particular types of cancer, cannot be excluded." thinkquicker.blogspot.com

Closer to home, a report in the British Journal of Cancer adds weight to this theory.

Vitamin E Deficiency,

Risk of Breast Cancer

Between 1968 and 1975, blood plasma collected from more than 5,000 women in Guernsey was stored frozen.

By 1982, 39 of these women had developed breast cancer. They were compared with a similar group of women who had not, and it turned out that the women who had, long before getting cancer, lower levels of vitamin E in their blood had the highest breast cancer risk. thinkquicker.blogspot.com

Vitamin E, A Fighter

This could mean that the vitamin E was used up fighting off the harmful substances which later caused cancer; in which case the low level is more a symptom than a direct cause. But even in this case, it's possible that if the women had more vitamin E available to fight the harmful substances, health might have won.

Vitamin E, brings fertility


Reports like these are making a 'breakthrough' for vitamin E: in the past, its connection with fertility in animals has led to the idea that it can help fertility in humans. Although this may be true, the idea of a 'sex vitamin' has led many cautious medical staff to dismiss the vitamin.

Now the general protective aspect is coming to the fore, opinion are changing, although more research need to be done.

Meanwhile, can you ensure that your body has enough vitamin E to give it the best chance of health?

Vitamin E, Source (Darkgreen Vegetables)

The four active members of the tocopherol 'family' which makes up vitamin E are called alpha, beta, gamma and delta, alpha being the most active. They are all found in similar foods, for vitamin E is an oil-soluble vitamin. The richest sources are vegetable oils. The more unprocessed an oil, such as 'cold-pressed', unheated types, the higher its vitamin E content.

The common oils that contain most are, in descending order, wheat germ oil, sunflower seed oil, safflower oil and corn oil.
Margarine made from these oils will also contain a substantial amount of vitamin E; wheat germ itself, and the seeds and nuts from which oils come are other rich sources: sunflower seeds are especially high.
Wholegrain cereals and breads, eggs and broccoli (together with other leafy green vegetables) also contain good amounts of vitamin E.

BEWARE

Unfortunately, a considerable amount of the vitamin E in foods can be lost by mass cooking and deep-frying. This is another good reason fro choosing plenty of vitamin E-rich foods, and eating at least some of your wholegrain cereals raw, like muesli; and using nuts, seeds and leafy green salads regularly.

Holland & Barrett stores specialise in unheated, 'cold-pressed' oils, wheat germ, nuts and seeds. In addition, Prewetts oils have added vitamin E (which helps stop oil going rancid as well as providing extra for the user). thinkquicker.blogspot.com

Vitamin E, Daily Requirement in human body

In the UK, there is no official figure for how much vitamin E you need a day. In America, however, they estimate about 10 milligrams a day for adults, rising from 3 mg per day for infants (luckily, breast milk provides plenty).

One study of Western diets suggests that the average person barely gets 5-10 milligrams a day. White bread and refined foods generally provide little vitamin E.
It's a long term act of sensible self-protection to make sure you get enough vitamin E, especially in the light of the recent research discussed above. Don't expect to notice dramatic signs of health improvement, although some people do claim they have seen their health improve rapidly.
Just think of helping your body protect itself against the many everyday threats of pollution.
It's this motive that encourages many people to choose vitamin E-rich foods regularly, and to 'top up' their vitamin E intake with a supplement. Naturally, they aim to eat plenty of other vitamins too. Vitamin E is the only vitamin where the natural form can be shown to be more active, both in the laboratory, and in effect on levels of the vitamin absorbed into the blood stream.

Naturally-derived vitamin E supplements include the Healthcrafts range, and Lanes Fort-E-Vite vitamin E.

HIGH POTENCY VITAMIN E

Many people make it a habit to take much larger amounts of vitamin E than the estimated daily requirement. This is because the vitamin is widely used in alternative medicine for a variety of health conditions, especially to improve circulation. This follows work such as that of Wilfred and Evan Shute on vitamin E.

If you'd like to learn more about this and other vitamin E studies, a clear and brief account is available in Vitamin E - The Vitality Vitamin, written by clinical biochemist Dr. Leonard Mervyn, and published by Thorsons. Holland and Barrett branches stock this book, or can order it for you. thinkquicker.blogspot.com