Body Building Guru

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.

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Vitamin B5 for good health

Vitamin B5 is also known as pantothenic acid and is water soluble in nature. It is required by the body to sustain life and is an essential nutrient. It works in all the cells of the human body and converts carbohydrates, fats and proteins into energy through the process of metabolism. It manufactures antibodies, fights germs in the blood, boosts the immune system and is a popular antioxidant by nature. It helps combat the free radicals in the environment that can be extremely harmful for the body such as exhaust fumes, pollution, fat from fried and junk foods, cigarette smoke etc.

The name pantothenic acid has been derived from the Greek word ‘pantothem’ meaning ‘from everywhere’ owing to the fact that it can be obtained in small quantities from every food source. It is widely found in various plant and animal tissues and belongs to the B group of vitamins.

Benefits of Vitamin B5:
    Pantothenic acid is important for the growth, development and maintenance of the human body. It is involved in a number of body processes and helps promote better health.
    It is required for the conversion of carbohydrates, fats and proteins to energy for the body.
    It is essential for the catabolism of fatty acids, amino acids, the synthesis of fatty acids, cholesterol, lipids and steroid hormones as well as the production of coenzyme A and the cellular antioxidant – glutathione.
    It is involved in the production of sex hormones and stress related hormones produced in the adrenal glands. It allows you to react differently in various stressful situations. It also helps in stress management to a great extent.
    It is essential for the synthesis of red blood cells and metabolism of steroids and other biological compounds.
    It is involved in the production of neurotransmitters in the brain such as acetylcholine.
    It plays a significant role in the synthesis and maintenance of coenzyme A, a cofactor and acyl group carrier for a number of enzymatic processes.
    It is involved in the metabolic release of energy from various micronutrients, metabolism of drugs and toxins in the liver and the synthesis of steroid hormones, porphyrins, hemoglobin etc.
    It supports the normal functioning of the gastrointestinal tract and enables the body to utilize other vitamins and minerals more effectively.
    It may even prevent graying of hair and even restore it to its natural color.

Deficiency:
This is characterized by burning feet syndrome, fatigue, depression, muscle weakness, paresthesia, numbness, frequent infection, headaches, dizziness, nausea, diarrhea, vomiting, lowered blood cholesterol levels, tingling sensation in the hands, increased insulin sensitivity, decreased serum potassium and failure of adrenocorticotropin may induce eosinopenia.

Food Sources:
Major sources of vitamin B5 are cheese, eggs, liver, beef, corn, kidneys, peanuts, soybeans, wheat germ, brewer’s yeast and peas.  It is also found in vegetables such as cauliflower, avocado, legumes, tomatoes, broccoli, kale, lentils, chicken, sweet potatoes, duck, mushrooms, turkey, sunflower seeds. Wholegrain breads etc. Heating, processing or canning the food may destroy the pantothenic acid content.

Dosage:
The Recommended Daily allowance (RDA) of vitamin B5 is 5-10 mg for adults.

For maximum effects it must be taken with B group vitamins, vitamin E and Vitamin C. However, before taking the supplement nutrient pill, you must consult a registered medical practitioner in order to determine if it is required by your body or not. Taking any vitamins or minerals in excess can be extremely hazardous for the body. You must also keep you medical condition in mind before taking any nutrient and make note of any ailments or diseases you might be prone to such as diabetes, asthma, depression, high blood pressure, high cholesterol levels, stress related disorder, insomnia, coronary heart disease, skin disorders etc. To bring about the complete wellbeing of the body, it is essential to follow a regular exercise routine, take a well balanced diet and adequate amount of rest on a daily basis.

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