VITALNUTRITION

Brown rice is a B vitamin-

rich grain, with one 3.5 oz serving providing 35 precent of the RDA for thiamine and niacin, 39 percent of B6, 30 percent of B5, 8 percent of riboflavin and 5 percent of folate.

B Vitamins and Athletic Performance

In individuals who exercise or engage in sports, metabolic pathways dependent upon thiamine, riboflavin and B6 are stressed, says registered dietitian Christie Achenbach. She also points out that, Active individuals who restrict their energy [calorie] intake or make poor dietary choices are at risk for poor status of these vitamins. Achenbach adds, Thiamine plays an important role in the metabolism of both carbohydrates and the branched chain amino acids and energy metabolism. Thiamine is a key component in aerobic energy production. Riboflavin is directly associated with converting energy into ATP, a main energy source used during exercise. In regards to vitamin B6, the higher the protein intake, the higher the B6 requirement. Achenbach says, B6 aids in the creation of amino acids and proteins and is also involved in protein catabolism through involvement in reactions that break down amino acids and proteins.

B
And 'B' aware of your vitamins.
By Alissa Carpio

GREAT
Lots of people toss around the term B vitamins without true knowledge of these powerhouse nutrients. What are B vitamins? How many are there? Why do we need them, and what are the best sources? These questions and more will be answered as we explore the B vitamin group. Bear with the science stuff as we discuss functions of the B vitamins and their role in exercise.

Whats Your Function?

There are eight vitamins designated as B, and they include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), B6, biotin (B7), folate (B9) and B12. These eight nutrients are known for their role in chemical processes of the body. The B vitamin group is responsible for the breakdown of carbohydrates, amino acids and fatty acids and they play a role in heart health, brain and nervous system function and healthy skin and nails, just to name a few. According to the American Cancer Society, the B vitamin group helps with enzyme activity, breakdown of proteins affecting chemical processes and turning food into energy.

Thiamine and Riboflavin are involved in the proper breakdown of

carbohydrates into glucose and protein into amino acids. Glucose is the

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bodys preferred energy source, while amino acids, which come from dietary proteins, are essential to every cell in the body. These vitamins also assist in healthy muscular, nervous system and heart function.

Niacin, or B3, also helps convert

food to energy. Niacin is also responsible for digestive system, skin and nervous system functions.

Vitamin B5 assists with proper cell

growth and development.

Vitamin B6 is responsible for the

breakdown of protein, and is responsible for proper immune function, red blood cell growth and cognitive development by helping to make neurotransmitters. B6 is also involved in aerobic energy production.

B vitamins are water-soluble, which means that with the exception of B12 the body does not store them and they must be consumed through diet. It also means they break down in water. Since dietary excesses are excreted in the urine, there seems to be no adverse effects of high doses of B vitamins. According to the American Cancer Society, Deficiency of certain B vitamins can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor growth in children and birth defects.

Boosting Your Diet with B Vitamins

Biotin, or B7, is involved in

the digestion of protein, fats and carbohydrates. It is also responsible for proper cell function and assists in hormone production.

Folate, or B9, is involved in healthy

Dr. Thomas Cowan, a family physician and author of The Fourfold Path to Healing, states that liver and red meat contain the richest sources of the B vitamins group. The National Institutes of Health Office of Dietary Supplements suggests salmon, yellow fin tuna, beef liver and chickpeas as providing the most vitamin B6. Clams, beef liver,

eggs, fish and dairy provide the most vitamin B12. Registered dietitian Reed Mangels points out that plant sources do not contain vitamin B12. Therefore, if you follow a vegetarian diet, you must get this vitamin from fortified or enriched foods. Leafy greens, beans, lentils, peas and some nuts are the best vegetable sources of vitamins B1, B2, B6 and folate. Enriched breads and flours contain B vitamins, although they are in a synthetic form and are not as easily used by the body. Robert J. Thiel, PhD, ND, from the Heise Health Clinic, says, Studies suggest that the bioavailability of natural food complex B vitamins is better than that of isolated USP [United States Pharmacopoeia] vitamins, and although many fortified foods contain higher amounts of these vitamins, they dont have as high of an absorption rate and are not retained as well in the body as those found in foods.

Nothing But the Best

cell and DNA generation, states the American Cancer Society. The synthetic form of folate is commonly known as folic acid. Folate is extremely important during pregnancy in order to support the babys brain and spinal cord development. According to the HHS Office on Womens Health, folate may also be involved in heart health and prevention of cell changes that may lead to cancer.

Vitamin B12 is involved in healthy

nervous system, blood cell and DNA development. B12 can help regulate metabolic processes involved in cardiovascular function and cognitive function. This vitamin also provides energy and improves athletic performance and endurance. A lack of this essential nutrient can lead to anemia, depression, fatigue and, at its worst, dementia. Deficiency of B12 can lead to a smaller brain size. B12 is only available naturally in animal foods. Those at particular risk for deficiency include older adults, who often lack adequate stomach acid production in order to convert B12, as well as individuals with gastrointestinal disorders, vegetarians and those with pernicious anemia.

B Vitamin Combos
rice

Salmon, spinach and brown Chicken liver pate, sweet peas Slice of Swiss cheese and one Spicy hummus dip, broccoli Filet mignon with asparagus Banana and cup sunflower Bowl of 100 percent enriched
whole grain breakfast cereal with low-fat milk seeds and a small baked potato and whole wheat pita boiled egg

Lets take a look at some of the best food sources for B vitamins. Calf liver contains six B vitamins: B3, B6, B5, and more than 100 percent of the Recommended Dietary Allowance (RDA) of B12, B2 and folate. Chicken liver is comparable in nutrients, but is slightly higher in fat and higher in iron, while beef liver is higher in protein. Beans, peas and lentils contain the highest amounts of B1. Topping the list are sunflower seeds followed by black beans and green peas. Yellow fin tuna is the richest animal source of B1. Spinach is one of the best vegetable sources of B Vitamins, with 1 cup containing more than 65 percent of the RDA for folate. One cup of spinach also provides, in much smaller amounts, B2 and B6 at 20-25 percent RDA, along with B1 and B3. Broccoli and asparagus also contain small amounts of B vitamins. It is important to get your B vitamins from natural food sources as much as possible. Studies reviewed by The Office of Dietary Supplements of the National Institutes of Health have shown that synthetic B vitamin supplementation does not always yield the positive benefits that have been observed from naturally occurring vitamins found in food sources.

Food and Recipe Ideas

JANUARY 2012

This is all great news, but what is the

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RICH IN OMEGA 3, 6 AND 9

ESSENTIAL FATTY ACID COMPLEX

best way to put it into practice? Well, for individuals with healthy gastrointestinal systems and immune systems, its relatively easy to meet your B vitamin needs through food. Healthy individuals at risk of developing a deficiency are those that eliminate food groups or overly restrict calories, says Achenbach. Most of the common B vitamin-rich foods are already a part of many athletes and health-conscious individuals diets. Try branching out and diversifying your palate by adding liver to your diet. Its by far the richest food of all those mentioned here. But maybe the idea of frying up a pan of chicken liver is not exactly appetizing. The good thing is there is an easy and tasty way to prepare liver; its called a pate. Pate is a French word meaning pie and consists of any mixture of ground meat or seafood with seasonings. A smooth pate is similar in texture to pudding. MS&F

Easy Chicken Pate

1 lb. chicken livers, washed 1 small onion, chopped cup balsamic vinegar 3 cloves crushed garlic 1 teaspoon spicy mustard 1 tbsp. fresh (or 1 tsp. dried) rosemary leaves 2 tsp. fresh (or tsp. dried) thyme 1 tbsp. lemon juice 4 tbsp. olive oil, separated cup butter Salt and pepper to taste Add 2 tbsp. olive oil to warm saut pan and cook liver and onions until browned and tender. Add vinegar, garlic, mustard, rosemary, thyme and lemon juice and continue to simmer until liquid is nearly gone. Transfer mixture to a food processor. Add butter and rest of olive oil. Blend until mixture is a smooth paste. Transfer to a bowl and refrigerate until ready to serve. Chicken liver pate can be eaten as a small side dish, as a spread on crackers or as a vegetable dip.

Spicy Hummus Dip

1 16 oz. can of chickpeas, rinsed and drained cup water 3 tbsp. lemon juice 1 tbsp. tahini (sesame seed butter) 2 cloves crushed garlic 1/2 tsp. salt 1/8 tsp. cayenne pepper 2 tbsp. olive oil Paprika for garnish (optional) In a blender or food processor, combine all ingredients. Blend on low until mixture is completely smooth. Add salt to taste, if desired. Place in a small bowl and sprinkle with paprika. Chill before serving. Note: Hummus can be used as a spread on sandwiches or crackers, whole wheat pita bread or chips, or as a dip for vegetables.
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