Body Building Guru

Vitamin P: Bioflavnoids

Vitamin P is also referred to as bioflavnoids. These are the water soluble companions of ascorbic acid, found in the same category of foods. The main function of Vitamin P is to maintain the health of the blood vessels in the human body. These plant pigments have antioxidant, anti-inflammatory, antiallergic, antiviral and anti-carcinogenic properties. Hesperidin, rutin, quercetin and a range of other naturally occurring compounds including oligomeric pro-cyanidins in red wine are collectively known as bioflavnoids. They are not really vitamins, but are popularly referred to as Vitamin P. These are necessary for the absorption of Vitamin C in the body.  They are a common ingredient of Vitamin C supplements due to their ability to absorb and enhance its effect. They help maximize its effects by inhibiting the breakdown of the vitamin.

Bioflavnoids are powerful antioxidants and protect the body from the harmful effects of free radicals which are the toxic by-products of the various chemical reactions taking place in the body round the clock. Exposure to free radicals such as pollution, smoking, fumes etc. can harm the body in a number of ways and result in various diseases such as cancers, asthma, bronchitis, respiratory disorders etc. Vitamin P is not manufactured in the body and must be obtained through diet.

Benefits:
    Bioflavnoids enhance the absorption and efficiency of Vitamin C.
    They are used to treat sports injuries as they are pain relieving.
    They can lessen the symptoms of prolonged bleeding.
    They provide relief from back pain, swelling and pain in the legs.
    They are used to treat oral herpes.
    They protect the structure of capillaries, have an antibacterial effect and promote blood circulation throughout the body.
    They are involved in the production of bile.
    They are known to play an active role in lowering cholesterol levels in the body, thereby preventing heart disease.
    They are helpful in the treatment of cataracts.

Deficiency:
In order to get an adequate intake of bioflavnoids, it is essential to take a lot of fruits and vegetables in the diet. However, deficiency of bioflavnoids can still occur on account of several factors characterized by bruising or deficiency of iron.

Food Sources:
Food sources of bioflavnoids include blue and red berries, citrus fruits, pink bark, buckwheat, onions, garlic, green tea, peppers, grapes, pine bark etc.

Dosage:
The Recommended Dietary Allowance (RDA) of Vitamin P varies depending on the gender, age and medical condition of the individual. In order to avoid its deficiency, it is necessary to consume it through diet. However, its toxicity level must be kept in mind. 500 mg is recommended for supplementation.

Side Effects:
Extremely high doses of Vitamin P may cause diarrhea. Before taking the supplementation, you must consult a registered medical practitioner in order to determine if it is required by your body or not. You must also make note of any medical problems you might be susceptible to such as diabetes, asthma, high blood pressure, heart disease etc.

For maximum benefits it is recommended to use bioflavnoids with Vitamin C (ascorbic acid) and calcium. Absorption of bioflavnoids in the body might be slow but they can be stored in the body in minute quantities. They help relieve pain and symptoms related to varicose veins. They are also known to increase the resistance to sore throat and colds when combined with Vitamin c in everyday dietary intake. In order to bring about the total well being of the body, it is essential to combine exercise, a well balanced diet and adequate relaxation. You must also follow an appropriate supplementation program in order to avoid any deficiencies of vitamins and minerals in the body.

Vitamins and minerals form an important food group for growth and development of the human body. They are not responsible directly for the energy releasing processes of the body but control them by regulating the various chemical and biological reactions that take place in the body throughout the day. Thus, it is important to take them in an adequate amount on a daily basis.

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Vitamin Deficiency: A matter of concern

Vitamins are required by the body to initiate a number of chemical and biological processes in the body. It is important to have adequate knowledge about the function of each vitamin and why it is important for the development of the body. Vitamins help in the synthesis of various biochemical substances in the body, are involved in the normal functioning of the body and help enhance the nervous, circulatory and reproductive system. Vitamins are organic substances that act as catalysts in a series of metabolic processes in the body. They do not provide energy directly to the body but work as essential substances from the backend. They are the backbone of most body functions which cannot be carried out in their absence. They help in the process of maintenance and repair the everyday wear and tear of the body. Vitamin deficiencies can arise, if these nutrients are not present in an adequate quantity in the body.

Vitamin deficiency can be the outcome of a prolonged illness, injury, ailments such as heart disease, cancer, increased cholesterol levels etc., eating disorders and malnutrition. This is usually characterized by a number of factors such as fatigue, hormone loss, depression, strain, prolonged feeling of sadness, swelling of limbs, joint pain, electrolyte imbalances, weakness, anxiety, stress related disorders, split hair, dry skin, inflammation of the mouth or tongue etc.

Most of the essential vitamins are present in a well balanced diet, but if you are unable to take them in adequate quantities, you can resort to supplementation in addition to meals. Vitamins are required for sustaining a long and healthy life. The body cannot function in their absence and they can be obtained by taking a varied diet. However, fruits and vegetables tend to age and lose most of their nutrient quotient and modern food processing technologies destroy the vitamin content of most foods. The best way to avoid vitamin deficiency is to eat a number of fresh fruits and vegetables.

Vitamins are divided into two categories — Fat soluble vitamins which are A, D, E and K and are found in vegetable oils, fish, poultry, dairy and meat products. They are circulated in the body in fats and are stored in the liver and fatty tissues when in excess. They do not require ingestion on a daily basis.
Water soluble vitamins are B, C and folic acid. They are found in organ meats, fish, poultry, eggs, whole grains and fresh fruits and vegetables. They are circulated in the body through water and cannot be stored in the body. When in excess, they are excreted through urine. They tend to be destroyed when heated, grilled or brought in contact with water for a long time.

Common Vitamin deficiencies:

Vitamin A (Beta-Carotene):
Symptoms: Deficiency of this vitamin is characterized by blindness, dry hair, sinusitis, decreased immune system, susceptibility to cancers, eye infection, insomnia, itching, skin rashes, loss of appetite, outbreak of acne, colds, flu, weakening of bones, night blindness, reduction in the synthesis of steroids and fatigue.
Food Sources: Fish, liver, green leafy vegetables, carrots, apricots, asparagus, broccoli, cheese, garlic, olives, milk products, beets, papaya, peaches and red peppers.
Affect: It affects the bones, hair, eyes, teeth, skin tissues and the immune system.

Vitamin B Complex:
Symptoms: Bad breath, fatigue, dry hair, nervousness, anxiety, depression, high levels of cholesterol, digestive disorders, depression, loss of appetite, anemia, electrolyte imbalances, hypertension, painful joints, swelling of the limbs etc.

Food Sources: Dairy products, eggs, fish, milk, organ meats, poultry, broccoli, beans, cauliflower, nuts and vegetables, asparagus, peanut butter, spinach, raisins, cheese, brown rice, yogurt, sprouts and whole grains.
Affect: Eyes, cells, liver, mouth, skin and nervous system.

Vitamin B12:
Symptoms: Fatigue, irritability, loss of appetite, unpleasant body odor, digestive disorders, weakness in arms and legs, memory impairment, slower reflexes, depression, nervousness and anemia.
Food Sources: Found in beef, seafood, eggs, kidney, clams, liver, milk, tofu and cheese.
Affect: Nervous system, red blood cells, gastrointestinal tract and liver.

Vitamin C:
Symptoms: bleeding gums, muscle degeneration, blood clots, slow healing of wounds, nosebleeds, decreased immunity, low resistance and cavities.
Food Sources: berries, citrus fruits, asparagus, broccoli, beef liver, green leafy vegetables, sprouts, mangoes, oranges, pineapples, radishes, strawberries etc.
Affect: Adrenal glands, capillary walls, cells, blood, bones, connective tissues, heart, mucous membranes, nervous system and teeth.

Vitamin D:
Symptoms: diarrhea, brittle and fragile bones, osteoporosis, hypocalcaemia, softening of bones and teeth, pale skin, poor metabolism, rickets, sensitivity to pain, nervousness, myopia, low blood calcium, irregular heartbeat and inflammation of mouth and throat.
Food Sources: fish, dairy products, eggs, butter, milk, oatmeal, salmon, sardines, sweet potatoes and can be converted from the action of direct sunlight on the skin.
Affect: heart, kidneys, nervous system, thyroid gland, teeth and bones.

Vitamin E:
Symptoms: gastrointestinal disorder, dry and falling hair, impotency, miscarriages, muscle weakness, enlarged prostrate gland.
Food Sources: Almonds, peanuts, milk, eggs, wheat germ, sweet potatoes, brown rice, corn, dark green leafy vegetables, spinach, sunflower seeds, soybeans and kale.
Affect: Heart, lungs, blood vessels, pituitary glands and skin.

Vitamin K:
Symptoms: Low platelet count, osteoporosis, poor blood clotting and high glucose levels.
Food Sources: These include alfalfa, dark green leafy vegetables, rye, whey, cabbage, cauliflower, broccoli, eggs, sprouts etc.
Affect: Bones, blood, liver.

Folic Acid:
Symptoms: Characterized by sore tongue, depression, anxiety and fatigue leading to birth defects and deficiency in pregnant women.
Food Sources: These include beans, milk, beef, green leafy vegetables, pork, organ meats, lamb, lentils, tuna, salmon, carrots, peas, chicken and dates.
Affect: red blood cells, nervous system, metabolism and development of the body.

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