VI. A NÁLISIS DE R ESULTADOS
6.6 Análisis de integridad
mushrooms,spinach, sunflower seeds, tuna, green peas, tomatoes, eggplant and Brussels sprouts, pork, liver, whole grains, lean meats
Vit. 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. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are necessary for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.
In addition to producing energy for the body, riboflavin also works as an antioxidant by scavenging damaging particles in the body known as free radicals. Free radicals occur naturally in the body but can damage cells and DNA, and may contribute to the aging process, as well as the development of a number of health conditions, such as heart disease and cancer. Antioxidants such as riboflavin can neutralize free radicals and may reduce or help prevent some of the damage they cause.
Riboflavin is also needed to help the body convert vitamin B6 and folate into active forms. It is also important for body growth and red blood cell production.
Defieciency
Most healthy people who eat a well-balanced diet get enough riboflavin. However, elderly people and alcoholics may be at risk for riboflavin deficiency because of poor diet. Symptoms of riboflavin deficiency include fatigue; slowed growth; digestive problems; cracks and sores around
27 the corners of the mouth; swollen magenta tongue; eye fatigue; swelling and soreness of the throat;
and sensitivity to light. Riboflavin is an important nutrient in the prevention of headache and some visual disturbances, particularly cataracts.
Anemia
Children with sickle-cell anemia (a blood disorder characterized by abnormally shaped red blood cells) tend to have lower levels of certain antioxidants, including riboflavin. The same is also true of people with iron deficiency anemia, and studies suggest that taking riboflavin supplements may improve the response to iron therapy.
Cataracts
Vitamin B2, along with other nutrients, is important for normal vision, and preliminary evidence shows that riboflavin might help prevent cataracts (damage to the lens of the eye, which can lead to cloudy vision). In one double-blind, placebo-controlled study, people who took a niacin-riboflavin supplement had significantly less cataracts. However, researchers don't know whether that was due to riboflavin, niacin, or the combination of the two. And levels above 10 mg per day of riboflavin can actually promote damage to the eye from the sun. More research is needed to see if riboflavin has any real benefit in preventing cataracts.
Migraine Headache
Several studies indicate that people who get migraines may decrease the frequency and duration of the headache by taking riboflavin. One double-blind, placebo-controlled study showed that taking 400 mg of riboflavin a day cut the number of migraine attacks in half. The study did not compare riboflavin to conventional medications used to prevent migraines, however, so more research is needed.
Dietary Sources:
The best sources of riboflavin include brewer's yeast, almonds, organ meats, whole grains, wheat germ, wild rice, mushrooms, soybeans, milk, yogurt, eggs, broccoli, Brussels sprouts, and spinach. Flours and cereals are often fortified with riboflavin.
Riboflavin is destroyed by light, so food should be stored away from light to protect its riboflavin content. While riboflavin is not destroyed by heat, it can be lost in water when foods are boiled or soaked. During cooking, roasting and steaming preserves more riboflavin than frying or scalding.
Deficiency
1. Cracks at corners of mouth;
2. Dermatitis around nose and lips;
3. Eyes sensitive to light.
Toxicity (none) Food Sources
28 1. Liver, milk, dark green vegetables, whole and
2. enriched grain products, eggs
Vit. B3 (Niacin)
Vitamin B3 is one of 8 B vitamins. It is also known as niacin (nicotinic acid) and has 2 other forms, niacinamide (nicotinamide) and inositol hexanicotinate, which have different effects from niacin.
All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is "burned" to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body
metabolize fats and protein. B complex vitamins are necessary for healthy skin, hair, eyes, and liver.
They also help the nervous system function properly.
Niacin also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin is effective in improving circulation and reducing cholesterol levels in the blood.
Symptoms of mild deficiency include indigestion, fatigue, canker sores, vomiting, and depression. Severe deficiency can cause a condition known as pellagra. Pellagra is characterized by cracked, scaly skin, dementia, and diarrhea. It is generally treated with a nutritionally balanced diet and niacin supplements. Niacin deficiency also results in burning in the mouth and a swollen, bright red tongue.
Very high doses of B3 (available by prescription) have been shown to prevent or improve symptoms of the following conditions. However, taken at high doses niacin can be toxic, so you should take doses higher than the Recommended Daily Allowance only under your doctor's supervision. Researchers are trying to determine if inositol hexanicotinate has similar benefits without serious side effects, but so far results are preliminary.
High Cholesterol
Niacin (but not niacinamide) has been used since the 1950s to lower elevated LDL ("bad") cholesterol and triglyceride (fat) levels in the blood and is more effective in increasing HDL ("good") cholesterol levels than other cholesterol-lowering medications. However, side effects can be unpleasant and even dangerous. High doses of niacin cause flushing of the skin (which can be reduced by taking aspirin 30 minutes before the niacin), stomach upset (which usually subsides within a few weeks), headache, dizziness, and blurred vision. There is an increased risk of liver damage. A time-release form of niacin reduces flushing, but its long-term use is associated with liver damage. In addition, niacin can interact
29 with other cholesterol-lowering drugs (see "Possible Interactions"). You should not take niacin at high doses without your doctor's supervision.
Atherosclerosis
Because niacin lowers LDL and triglycerides in the blood, it may help prevent atherosclerosis (hardening of the arteries) and is sometimes prescribed along with other medications. However, niacin also
increases levels of homocysteine levels in the blood, which is associated with an increased risk of heart disease. This is another reason you should not take high doses of niacin without your doctor's
supervision.
Diabetes
Some evidence suggests that niacinamide (but not niacin) might help delay the onset of insulin dependence (in other words, delay the time that you would need to take insulin) in type 1 diabetes. In type 1 diabetes, the body's immune system mistakenly attacks the cells in the pancreas that make insulin, eventually destroying them. Niacinamide may help protect those cells for a time, but more research is needed to tell for sure.
The effect of niacin on type 2 diabetes is more complicated. People with type 2 diabetes often have high levels of fats and cholesterol in the blood, and niacin, often in conjunction with other drugs, can lower those levels. However, niacin can also raise blood sugar levels, resulting in hyperglycemia, which is particularly dangerous for someone with diabetes. For that reason, anyone with diabetes should take niacin only when directed to do so by their doctor, and should be carefully monitored for hyperglycemia.
Dietary Sources:
The best dietary sources of vitamin B3 are found in beets, brewer's yeast, beef liver, beef kidney, fish, salmon, swordfish, tuna, sunflower seeds, and peanuts. Bread and cereals are usually fortified with niacin. In addition, foods that contain tryptophan, an amino acid the body coverts into niacin, include poultry, red meat, eggs, and dairy products
Vit. B5 (Panthotenic Acid)
Vitamin B5, also called pantothenic acid, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is "burned" to produce energy. These B vitamins, often
referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are necessary for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.
30 In addition to playing a role in the breakdown of fats and carbohydrates for energy, vitamin B5 is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands (small glands that sit atop the kidneys). Vitamin B5 is also important in maintaining a healthy digestive tract, and it helps the body use other vitamins (particularly B2 or riboflavin). It is sometimes referred to as the "anti-stress" vitamin because of its effect on the adrenal glands, but there is no real evidence as to whether it helps the body withstand stressful conditions
Dietary Sources:
Pantothenic acid gets its name from the Greek root pantos, meaning "everywhere," because it is available in a wide variety of foods. A lot of vitamin B5 is lost when you food is processed, however.
Fresh meats, vegetables, and whole unprocessed grains have more vitamin B5 than refined, canned, and frozen food. The best sources are brewer's yeast, corn, cauliflower, kale, broccoli, tomatoes, avocado, legumes, lentils, egg yolks, beef (especially organ meats such as liver and kidney), turkey, duck, chicken, milk, split peas, peanuts, soybeans, sweet potatoes, sunflower seeds, whole-grain breads and cereals, lobster, wheat germ, and salmon
Deficiency
Uncommon due to availability in most foods;
fatigue; nausea, abdominal cramps; difficulty sleeping.
Toxicity (none) Vit. B6 (Pyridoxine)
Vitamin B6, also called pyridoxine, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is "burned" to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are necessary for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.
Functions
Aids in protein metabolism, absorption;
Aids in red blood cell formation;
Helps body use fats.
Deficiency
Skin disorders, dermatitis Cracks at corners of mouth;
Irritability; anemia; kidney stones;
Nausea; smooth tongue.
31 B8 (Inositol)
Functions
Helps release energy from carbohydrates Aids in fat synthesis.
Deficiency
Fatigue; loss of appetite, nausea, vomiting;
Depression; muscle pains; anemia.
Toxicity – none Food Sources
Liver, kidney, egg yolk, milk, Fresh vegetables
Vit. B12 – Phylloquinone Function: Synthesis of red blood cells Deficiency - Anemia, fatigue, sore tongue Food Sources – all animal products
Minerals
What is a mineral?
Minerals are elements that are not organic needed by the body in relatively small amounts to help regulate body process and maintain tissue structure
• Minerals do not broken down during digestion nor destroyed by heat or light.
Trace and Major Minerals
• Trace Minerals – minerals that are required in our diet at amounts less than 100 mg/day.
• Major Minerals - minerals that are required in our diet at amounts greater than 100 mg/day.
Primary Roles:
• Metabolic health
• Anti oxidant
• Blood health
• Bone health
• Electrolyte balance Major Minerals:
1) Calcium 2) Phosphorus 3) Magnesium 4) Potassium 5) Sodium
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Mineral Symbol Function Deficiency Food Sources
Calcium Ca Maintenance of bones and teeth Osteoporosis, convulsion, muscle spasm
Dairy products, green leafy veg, fish with bones
Phosphorus Ph Bone growth Milk,cereal, all
foods Magnesium Mg Muscle contraction,
Bone & tooth structure
Green veg,,sea foods, legumes Sodium Na Body fluid & acid-base balance Hypertension,
edema
Salt, processed foods
Potassium K Body fluid balance All whole foods
Chloride Cl Body Fluid Balance Salt, processed
food
Trace Minerals
Mineral Symbol Function Deficiency Food Sources
Iron Fe Red Blood Cell structure Iron def. anemia Dark green leafy vegetables, liver, legumes
Iodine I Thyroid hormone development Energy metabolism
Goiter Sea foods, iodized sale
Zinc Zn Fetal development, wound healing Whole grain,
meat, egg Flouride Fl Teeth maintenance Dental carries Fortified water,
tea, fish bones
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WATER
• Recommended to drink at least 8 glasses a day
• If trying to loose weight 12-15 glasses a day is recommended
• A high intake of water aids in fat loss
• Caffeine & alcohol are both diuretics. Large intake of water is recommended
• Hangover are generally cause by the dehydration action by alcohol
• Match a bottle of beer with a glass of water to lessen the intensity of hangover
• Vital Element, second only to oxygen
• Vital every day
• Things that dehydrate – Aging process – Sweat from exercise – Medications
– Caffeine
• Good general rule: for each glass of beverage with caffeine that you consume, drink one extra glass of water.
• Other Benefits
– Helps utilize stored fat for energy
– Helps body recover quicker after exercise – Aids healing process when you have been ill
• Most important nutritional constituent is water
• The major component of the body is water
• 60 – 70% water
• Water has no nutritional values and no calories
• Water is necessary to transport nutrients
• regulate body temperature
• Remove waste materials
• Participate in chemical reaction & energy production
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