Vitamin B3 (Niacin)

Vitamin B3, also commonly called niacin, is a member of the B-complex vitamin family whose discovery was related to work by the U.S. Public Health Service in the early 1900's.  

Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.

Health Benefits

Vitamin B3 ensures good Digestion, converts proteins, carbohydrates, fats into Energy, reduces Bad cholesterol (LDL) and increases Good Cholesterol (HDL), prevents Pellagra, helps to make Sex related hormones, good for Mental health, It is good for Diabetic patients.

Amounts per Day

Infants birth - 6 months: 2 mg (adequate intake)
Infants 7 months - 1 year: 4 mg (adequate intake)
Children 1- 3 years: 6 mg (RDA)
Children 4 - 8 years: 8 mg (RDA)
Children 9 - 13 years: 12 mg (RDA)
Boys 14 - 18 years: 16 mg (RDA)
Girls 14 - 18 years: 14 mg (RDA)
Men 19 years and older: 16 mg (RDA)
Women 19 years and older: 14 mg (RDA)
Pregnant women: 18 mg (RDA)
Breastfeeding women: 17 mg (RDA)

Vitamin B3 Deficiencies

Because of its unique relationship with energy production, vitamin B3 deficiency is often associated with general weakness, muscular weakness, and lack of appetite. Skin infections and digestive problems can also be associated with niacin deficiency.

Vitamin B3 Toxicities

Use of high-dose, supplemental niacin to lower serum cholesterol levels has given nutritional researchers a unique opportunity to examine possible toxicity symptoms associated with this vitamin. In the amounts provided by food, no symptoms of toxicity have been reported in the scientific literature. In 1998, the Institute of Medicine at the National Academy of Sciences set a tolerable upper limit (UL) for niacin of 35 milligrams. This UL applies to men and women 19 years or older, and is limited to niacin that is obtained from supplements and/or fortified foods.

Good Vegetable Sources

• Fruits: Avocado, Boysenberries, Breadfruit, Cherimoya, Dates, Guava, Loganberries, Lychee,  Mango, Nectarine,  Passion Fruit,  Peach, etc.
• Vegetables: Artichoke,  Butternut Squash, Corn, Mushrooms, Okra, Parsnip, Peas, Potatoes, Pumpkin, Spirulina, Spaghetti Squash, Squash Winter, Sweet potato etc.
• Nuts & Grains: Barley, Buckwheat, Peanuts, Rye, Spelt, Sunflower Seeds,  Wheat Durum, Wheat Hard Red, Wheat Hard White  etc.
• Legumes: Adzuki Beans, Fava Beans, Edamame, Pigeon Beans, Split Peas, Soy Beans, Winged Beans etc.

Vitamin B2 (Riboflavin)

Vitamin B2, also called riboflavin, is one of 8 B vitamins. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is "burned" to produce energy.
Riboflavin is also needed to help the body change vitamin B6 and folate into forms it can use.
Vitamin B2 is important for body growth, reproduction and red cell production.

It is Water soluble. 

Health Benefits

Vitamin B2 helps in the production of Energy in body, RBC production, regulates Growth and Reproduction, regulates Thyroid activity, prevents Acne, Increases Immunity, helps in the Repair of Tissues, protects Nervous system, ensures healthy Eyes, Slow down the progression of AIDS, helps in the Absorption of Minerals and Vitamins, protects Digestive tract and helps in the healthy development of Fetus.

Amount per Day

Infants birth - 6 months: 0.3 mg (adequate intake)
Infants 7 - 12 months: 0.4 mg (adequate intake)
Children 1 - 3 years: 0.5 mg (RDA)
Children 4 - 8 years: 0.6 mg (RDA)
Children 9 - 13 years: 0.9 mg (RDA)
Boys 14 - 18 years: 1.3 mg (RDA)
Girls 14 - 18 years: 1 mg (RDA)
1.3 mg for adult males
1.1 mg for women -  1.5 mg if pregnant and 1.7mg if lactating.

Vitamin B2 Deficiencies

A deficiency of Vitamin B2 can be primary - poor vitamin sources in one's daily diet - or secondary, which may be a result of conditions that affect absorption in the intestine, the body not being able to use the vitamin, or an increase in the excretion of the vitamin from the body.

In humans, signs and symptoms of Vitamin B2 deficiency include cracked and red lips, inflammation of the lining of mouth and tongue, mouth ulcers, cracks at the corners of the mouth, and a sore throat. A deficiency may also cause dry and scaling skin, fluid in the mucous membranes, and iron-deficiency anemia. The eyes may also become bloodshot, itchy, watery and sensitive to bright light.

Vitamin B2 Toxicities

A deficiency or excess of a single B vitamin may cause problems in the metabolism of other B group vitamins.

Good Vegetable Sources

• Fruits: Avocado, Banana, Cherimoya, Dates, Grapes, Lychee, Mango, Mulberries, Passion Fruit,  Pomegranate,  Prickly Pear, etc.
• Vegetables: Amaranth Leaves, Artichoke, Asparagus, Bok Choy, Brussels Sprouts, Chinese Broccoli, French Beans, Lima Beans, Mushrooms, Peas, Pumpkin, Spirulina, Squash Winter, Sweet Potato, Swiss  Chard  etc.
• Nuts & Grains: Almonds, Buck Wheat, Chest Nuts, Oats, Quinoa, Rye, Wheat Durum, Wheat Hard Red, Wheat Hard White etc.
• Legumes: Adzuki Beans, Fava Beans, Edamame, Garbanzo Beans, Mung Beans, Navy Beans, Pinto Beans, Soy Beans, Winged Beans etc.

Vitamin B1(Thiamine)

Vitamin B1 is also known as Thiamine. It is a water-soluble vitamin (meaning that the body does not store them).

All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy.These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein.

Health Benefits

Vitamin B1 involves in Energy production, Development of Myelin sheaths, Ensures proper Cardiac functions, Prevents Cataracts, reduces the effects of Ageing, Ensures proper digestion, prevents Alzheimer's disease, improves Memory, helps in the production of Blood cells and improve Appetite.

Amount per Day

Newborns - 6 months: 0.2 mg (adequate intake)

Infants 7 months - 1 year: 0.3 mg (adequate intake)

Children 1 - 3 years: 0.5 mg (RDA)

Children 4 - 8 years: 0.6 mg (RDA)

Children 9 - 13 years: 0.9 mg (RDA)

Men 14 - 18 years: 1.2 mg (RDA)

Women 14 - 18 years: 1 mg (RDA); 1.5 mg if lactating.

Vitamin B1 Deficiencies

Beriberi, 

Wernicke-Korsakoff syndrome is a brain disorder caused by thiamine deficiency.
It can lead to Alzheimer's disease.

Heart Failure .

Vitamin B1 Toxicities

Even at extremely high doses of 500 milligrams per day, vitamin B1 intake does not appear to carry a risk of toxicity. This vitamin is often supplemented in high doses during treatment of maple sugar urine disease (MSUD), and may be given intravenously in treatment of alcoholism; these clinical circumstances have provided a broad basis for determining the low risk of toxicity associated with increased intake of thiamin. 

Good Vegetable Sources

• Fruits: Avocado, Boysenberries, Breadfruit, Cherimoya, Dates, Grapes, Grapefruit, Guava, Loganberries, Mango, Orange, Pineapple, Pomegranate, Watermelon etc.
• Vegetables: Asparagus, Brussels Sprouts, Butternut Squash, Corn, French Beans, Lima Beans, Okra, Parsnips, Peas, Potatoes, Spirulina, Sweet Potato etc.
• Nuts & Grains: Brazil Nuts, Buck Wheat, Cashew Nuts, Chest Nuts, Flax Seed, Filberts, Macadamia Nuts, Millet, Oats, Peanuts, Pecans, Pine Nuts, Pistachios, Quinoa, Rice Brown, Rye, Spelt, Wheat Durum, Wheat Hard Red, Wheat Hard White  etc.
• Legumes: Black Beans, Black Eye Peas, Kidney Beans, Navy Beans, White Beans, Winged Beans etc.

Vitamin A (Retinol)

Vitamin A is a fat-soluble vitamin, also known as retinol because it produces pigments in the eye's retina. 

Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.

Retinol is an active form of vitamin A. It is found in animal liver, whole milk, and some fortified foods.

Carotenoids are dark-colored dyes (pigments) found in plant foods that can turn into a form of vitamin A. There are more than 500 known carotenoids. One such carotenoid is beta-carotene.

Health Benefits

Vitamin A ensures Good immunity, Healthy Eyes, Soft and Supple skin, Stronger Bones and Teeth, Repair and Replace of Old Tissues and healthy Reproductive System. prevents Urinary Stones, Muscular Dystrophy, Acne, Certain Cancers, Ageing and Lowers Cholesterol.

Amount per Day

It is 10,000 IU/day (plant-derived) for adult males.

8,000 for adult females - 12,000 if lactating.

4,000 for children ages 1-3

5,000 for children ages 4-6

7,000 for children ages 7-10.

Life stage group	RDA Adequate intakes (AI*) μg/day	Upper limit μg/day
Infants 0–6 months 7–12 months	400* 500*	600 600
Children 1–3 years 4–8 years	300 400	600 900
Males 9–13 years 14–18 years 19 – >70 years	600 900 900	1700 2800 3000
Females 9–13 years 14–18 years 19 – >70 years	600 700 700	1700 2800 3000
Pregnancy <19 years 19 – >50 years	750 770	2800 3000
Lactation <19 years 19 – >50 years	1200 1300	2800 3000

Vitamin A Deficiencies

The major deficiency symptoms of Vitamin A include keratinization of the skin, night blindness, burning sensation or itching in eyes, inflammation of eyelids, xerophthalmia (dryness of the conjunctiva), dull lusterless hair dandruff, brittle nails that break easily, sexual disorders, precancerous changes in the body tissues. The deficiency of Vitamin A might also result in fatigue, insomnia and depression.

Vitamin A Toxicities

while not as common as deficiency, also lead to disease. Vitamin A and most retinoids are highly toxic when taken in large amounts, and the most common cause of this disorder in both man and animals is excessive supplementation. In contrast, excessive intake of carotinoids are not reported to cause disease. 

Vitamin A overdose can have symptoms such as blurred vision and nausea. Severe symptoms might include growth retardation, and enlarged spleen and liver among others.

Good Vegetable Sources

• Fruits: Guava, Tomato, Mango, Papaya, Cantaloupe, Passion Fruit, Watermelon, Apricot, etc.
• Vegetables: Amaranth Leaves, Broccoli, Brussels Sprouts, Carrots, Kale, Leeks, Peas, Pumpkin, Rapini, Spinach, Squash-Summer, Squash-Winter, Sweet potato, Swiss Chard  etc.
• Nuts and Grains: Chestnuts, Pecans, Pistachios etc. are good Sources.

Dietary Fiber

Dietary fiber comes from the portion of plants that is not digested by enzymes in the intestinal tract. Part of it, however, may be metabolized by bacteria in the lower gut.Different types of plants vary in their amount and kind of fiber. Fiber includes pectin, gum, mucilage, cellulose, hemicellulose and lignin. Pectin and gum are water-soluble fibers found inside plant cells. They slow the passage of food through the intestines but do nothing to increase fecal bulk. Insoluble fibers also decrease cholesterol and can help lower blood glucose.

Health Benefits

Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals. It enhances weight loss. Increased fiber intake benefits a number of gastrointestinal disorders including the following: gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Dietary fiber intake provides similar benefits for children as for adults.

Amount of Dietary Fiber per Day (25g)

The recommended dietary fiber intakes for children and adults are 14 g/1000 kcal.

Dietary Reference Intakes (DRI) for Fiber.
Age	g/day Fiber
Children
1-3 years	19
4-8 years	25
Males
9-13 years	31
14-18 years	38
19-50 years	38
51+ years	30
Females
9-13 years	26
14-18 years	26
19-50 years	25
51+ years	21
Pregnancy
<18 years	28
18+ years	28
Lactation
<18 years	29
18+ years	29

For many people, meeting the DRI for fiber may require changes in their eating habits.

Dietary Fiber Deficiencies

Research clearly indicates that low intake of dietary fiber (less than 20 grams per day) over the course of a lifetime is associated with development of numerous health problems including constipation, hemorrhoids, colon cancer:disease, obesity and elevated cholesterol levels etc.

Dietary Fiber Toxicities

Excessive (more than 50g) intake of fiber can also cause a fluid imbalance, leading to dehydration. Individuals who decide to suddenly double or triple their fiber intake are often advised to double or triple their water intake for this reason.

Good Vegetable Sources

Vegetables, Fruits, Nuts, Peas, Whole grains etc (All Vegetarian products)

Bad Sources

Egg, Milk, Meat, Fish etc (All non Vegetarian products)

Total Fat

Fat is a whole family of compounds called "lipids." They are often categorized as saturated, trans fat, monounsaturated, and polyunsaturated. The "total fat" is all these types added together.

Health Benefits

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for heart, your cholesterol, and your overall health.

Saturated fats and trans fats are known as the “bad fats” because they increase the risk of disease and elevate cholesterol.

Low-fat diets are not always effective because your body needs essential fats to absorb fat-soluble vitamins, which help with weight loss and maintenance.

Fat Toxicities

overweight, excess fat harms organs involved in fat metabolism, such as liver, kidney, gall bladder, heart, etc, heart disease and cancer etc.

Good Vegetable Sources

Nuts, Avocado, Coconut, Alfalfa, Arugula, Asparagus, banana peppers, Cauliflower, chives, jalapeno peppers, kidney beans, pinto beans, radishes, spinach and zucchini squash etc.

Total Carbohydrate

Carbohydrates are one of the main dietary components.Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars. Complex carbohydrates have three or more sugars.

Carbohydrates are a large family of compounds including sugars, starches, dextrins, dietary fibers, and functional fiber. They are together known as Total Carbohydrate. 

Health Benefits

The principal benefit of carbs is easily-obtained energy in the form of glucose. It is benefit for muscle tissue, that is the availability of carbohydrate energy prevents the body from breaking down muscle tissue for fuel. The carbohydrates in Dietary fibers (insoluble) benefits digestion by stimulating peristalsis. Certain carbohydrates benefit digestion by providing nutrients for healthy bacteria in the gut. In addition, carbohydrates may benefit calcium levels by increasing calcium absorption from food. 

Amounts of Carbohydrate per Day

The National Academy of Sciences recommends no less than 120 grams of carbs per day. The recommended daily allowance (RDA) is 300 grams of carbs per 2000 calories (about 60% of total calories). 

*Brain needs 130 grams of Carbohydrates each day for the proper functioning (Acceptable Macronutrient Distribution Ranges (AMDRs) for Energy Nutrients, Food and Nutrition Board, FNB).

Carbohydrate Deficiencies
When body does not have enough carbohydrates to produce energy from glucose it begins to burn fat for energy instead. Ketones are acids in the blood that form when fat is used as an energy source. Over time, the accumulation of acidic ketones causes you to lose minerals vital to normal health functions like fluid balance, nerve transmission and muscle contraction. Dangerously high levels of ketones in your bloodstream increases the risk of electrolyte imbalance, dehydration, fatigue and digestive disturbance.

Symptoms of low carbohydrate intake can include irritable or depressed mood, because glucose is imperative for the production of mood-sustaining brain chemicals, lethargy and lack of energy, headache, and constipation from lack of fiber.

Carbohydrate Toxicities

Increased risk of diabetes and other conditions associated with obesity (i.e. heart disease, hypertension, varicose veins, gallstones, cancers of the ovary, cervix, breast, prostate, colon and rectum, reduced fertility, reduced mobility, increased risk of pregnancy complications). 

Good Vegetable Sources

The chief sources of carbohydrate are fruits, vegetables, grains etc

Protein

Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.
Proteins are made up of amino acids.There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, so these are known as essential amino acids. It's essential that our diet provide these.

Health Benefits

Repair body cells, Build and repair muscles and bones, Provide a source of energy, Control many of the important processes in the body related to metabolism etc.

Amounts of Protein per Day

The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37.
 1.2 to 1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7 to 1.8 grams per kg per day for heavy strength training.

Below are the Recommended Dietary Allowances (RDA) for different age groups.

Recommended Dietary Allowance for Protein
	Grams of protein  needed each day
Children ages 1 – 3	13
Children ages 4 – 8	19
Children ages 9 – 13	34
Girls ages 14 – 18	46
Boys ages 14 – 18	52
Women ages 19 – 70+	46
Men ages 19 – 70+	56

Protein Deficiencies

Marasmus, Kwashiorkor, Deficiencies of protein C and protein S are inherited conditions that cause abnormal blood clotting, Cachexia etc.

Protein Toxicities

If there is excess protein in the blood, excess amino acids are converted to molecules that is used to a liver process called deamination. Deamination converts nitrogen to ammonia and is converted by the liver into urea and urea is excreted by the kidneys. This is not good for kidneys.

Good Vegetable Sources of Protein

Here are some examples of vegetarian foods with high sources of plant protein:

• Protein in Legume: Garbanzo beans, kidney beans, lentils, lima beans, navy beans, soybeans, split peas etc.

• Protein in Grain: Barley, brown rice, buckwheat, millet, oatmeal, ouinoa, rye, wheat germ, wheat, wild rice etc.
• Vegetable Protein:  Artichoke, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumber, Eggplant, green peas, green pepper, Kale, lettuce, mushroom, mustard green, onions, potatoes, spinach, Tomato, turnip greens, watercress, yams, zucchini etc.
• Protein in Fruit: Apple, Banana, Cantaloupe, Grape, grapefruit, honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, yangerine etc.