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.

Vitamin E benefits

This fat soluble vitamin is known to exist in eight different forms belonging to the group of tocopherols. Each form is characterized by its own biological activity, which is the basis of the measure of potency or functional use in the body. Alpha – tocopherol or α-tocopherol is the most bioavailable form in Humans and is also known for its antioxidant properties.  Vitamin E is a rich source of antioxidants that act to protect the cells in the body from the damaging effects of free radicals such as pollution, fats obtained from junk foods, smoke, fumes etc. In the body, the vitamin combats against free radicals that are by-products of the process of energy metabolism and can increase the risk of cardiovascular disease, ageing process and cancer in the body. Vitamin E is also known to boost the immune system, repair DNA and plays a vital role in the process of metabolism.

Vitamin E is widely marketed as a popular age defying miracle and aphrodisiac that can boost the sex life of individuals. It is an efficient chain-breaking, lipid soluble antioxidant present in biological membranes of the body and is used in several body functions.

Benefits:
Some of the uses of the vitamin are:
    It exhibits strong antioxidant properties, safeguards the cells from oxidation and stabilizes the effect of unstable free radicals that can cause potential damage to the body.
    It protects the skin from ultraviolet radiation
    Prevents cell damage due to action of free radicals
    It opens the cells allowing them to communicate effectively
    It prevents prostrate cancer and Alzheimer’s disease
    Delays the process of ageing
    It plays an important role in protecting the nervous system, skeletal muscles and the retinas in the eyes from free radical damage.
    Helps fight coronary artery disease
    May reduce the risk of arthrosclerosis
    It aids in proper blood clotting and improves circulation
    Quickens the process of healing and recovery
    It protects the lungs from the harmful effects of pollution
    It prevents the formation of clots in the blood vessels
    It is known to promote fertility
    It reduces and even prevents hot flushes in menopause
    Increases stamina and endurance
    As a skin tonic, it keeps the skin younger looking, promotes healing and cuts down the risk of scar tissue
    It also fights eczema, skin ulcers, shingles and cold sores

Deficiency:
This may result in fatigue, inflamed varicose veins, wounds healing slowly, premature ageing and sub-fertility. A shortage of the vitamin may lead to outbreak of acne, muscle disease, dementia, cancers, gallstones, miscarriage, uterine degeneration and anemia.

People suffering from problems such as malabsorption, improper functioning of the digestive system, loss of sensation in the arms, hands, legs or feet, liver problems might require regular doses of Vitamin E.

Dosage:
The requirement for Vitamin E varies with gender, age, overall medical condition and the amount of polyunsaturated fats taken in the diet. Since these fats can be easily oxidized, individuals taking these in their diet on a regular basis need increased amounts of Vitamin E. The Recommended Dietary allowance (RDA) is 15 mg per day.

Side effects:
It is necessary for individuals to take any nutritional supplement under control. Individuals on anticoagulant medication should not take more than 1,200 IU of Vitamin E.

Food Sources:
It is found in abundance in vegetable oils such as sunflower, canola, corn, soybean and olive oil. It is also found in nuts, wheat germ, peanut butter, spinach, asparagus, beef, avocado, seafood, carrots, celery, apples green leafy vegetables, fish, whole grains etc.

Before taking any nutrient supplement it is important for you to consult a registered medical practitioner in order to determine if the product is meant for you or not. You must also take into consideration your present medical condition before taking the vitamin. If your diet is high in refined carbohydrates, fatty foods or you are taking birth control pills, you might benefit from the intake of Vitamin E. The nutrient is also likely to benefit those suffering from pre-menstrual cramps, swollen joints, Dupuytren’s disease, pollutants, stroke or heart disease.