Vitamin of the Month

As you all know, it’s been April for a while, and sadly our vitamin of the month has been pushed to the wayside due to my busy schedule! Luckily there is still enough of April left for us to celebrate the month of Vitamin B2, otherwise known at Riboflavin!

Riboflavin is one of several B vitamins (8 to be exact) that make up the B-complex (all of which are water-soluble). Last month in March we discussed thiamin (vitamin B1) so now we are on to vitamin B2! Riboflavin is derived from the Latin word “flavin” meaning yellow. If you have ever taken a B-complex vitamin, it is the riboflavin that is responsible for turning your urine a fluorescent yellow color (this is not a harmful effect, your body is simply excreting the excess riboflavin that you don’t need).

(yes, that is my new pride and joy – local milk from Kilgus Farmstead in Fairbury, IL about 2 hours south of Chicago!)

Riboflavin is found in animal products – meat, eggs, and most popularly, milk. If you do not consume animal products as part of your diet, not to worry. Riboflavin is also in a number of enriched breakfast cereals and legumes such as kidney beans. Riboflavin is sensitive to light exposure. Ever wonder why milk is stored in opaque gallon jugs at the supermarket? It is so the riboflavin within the milk stays in tact! Riboflavin is important for energy metabolism and the building of new tissue within your body.

The recommended daily allowance for riboflavin is 1.1 mg/day for females and 1.3 mg/day for males. To put this into perspective, 1 cup of milk has about 0.4 milligrams (mg) of riboflavin, an 8 oz yogurt has 0.5 mg, and most ready-to-eat cereals have about 0.4 mg.

Deficiency in riboflavin, while rare, results in a disease called ariboflavinosis (without riboflavin). Araboflavinosis is characterized by a cluster of symptoms including the formation of lesions on the corner of the mouth, inflammation of the tongue, redness and inflammation of the mouth, and nerve dysfunction. Individuals potentially at risk for deficiency include people who experience decreased food intake such as cancer patients, the elderly, and alcoholics.

On the other end of the spectrum, there is no established maximum amount of riboflavin that can be taken. In fact, high doses of riboflavin are often used to treat migraine headaches. Studies have shown that individuals who supplemented with 400 mg of riboflavin over the course of 1 month experienced migraines less frequently and a decrease in duration of their migraine attacks.

Like all vitamins, riboflavin is an important part of a balanced diet, so be sure to drink a glass of milk and incorporate riboflavin rich foods into your diet this April!

Enjoy this post? Share it with your Facebook friends!

Vitamin B1, better known as thiamin, is the vitamin of the month for March!

Like Vitamin C, thiamin is also a water-soluble vitamin. Thiamin is one of several B vitamins (8 to be exact) that make up the B-complex. Thiamin plays an important role in making energy for the cells in your body and is involved in the synthesis of fatty acids and cholesterol, which are important building blocks for your body’s function. Thiamin is also involved in nerve conduction to help transmit messages from your brain to muscles and organs throughout your body.

The recommended amount of thiamin is 1.2 mg/day for men and 1.1 mg/day for women. Men need more thiamin than women because they typically have a larger body size and thus higher energy needs. Key food sources of thiamin include meat, whole grains, fortified grains/cereals, and legumes. Many breads and breakfast cereals in the US are often fortified with thiamin to ensure that the general public does not suffer deficiencies.

A deficiency in thiamin is rare in the US, but results in a disease called beriberi. Symptoms of beriberi include loss of appetite, weight loss, weakness, cardiovascular problems, confusion, and memory loss. More commonly seen is the deficiency disease called Wernicke’s encephalopathy which can occur in alcoholics and AIDS patients. The disease is characterized by a paralysis of the eye muscles and impaired overall muscle coordination. People who may be at risk for a thiamin deficiency include the elderly, alcoholics, AIDS patients, gastrointestinal cancer patients, and people with malabsorptive disorders like irritable bowel syndrome or Crohn’s disease; it is important to consult your medical care provider if you think you may be at risk.

Be sure to get your daily dose of thiamin by starting your day off with a bowl of fortified breakfast cereal or adding legumes like lima beans and peas to your lunch and dinner meals!

Enjoy this post? Share it with your Facebook friends!

February is the month for vitamin C!

What is Vitamin C?

Vitamin C, also called ascorbic acid, is our very first vitamin of the month that is a water-soluble vitamin! Up until now, we have only discussed fat-soluble vitamins. Water-soluble vitamins are found in the watery compartments of foods and fat-soluble vitamins are found in the fats and oils of foods. Upon absorption, water-soluble vitamins move directly into the blood whereas fats must first enter the lymph (a clear yellowish fluid that circulates the body similar to blood that functions in fat transport) before reaching the blood. The body stores fat-soluble vitamins for your body to use over time as needed. Water-soluble vitamins on the other hand are not stored like fat-soluble vitamins and therefore we must consume foods containing them more regularly.

What are the health benefits of Vitamin C?

Vitamin C works as an antioxidant in the body to defend against free radicals. Still unsure about what antioxidants are? Click here to learn more. As an antioxidant, vitamin C protects the body from oxidative stress and thus may play a role in preventing disease. Vitamin C also helps to form collagen in the body. Collagen is what makes up your tendons, ligaments, scar tissue, and the foundation for your bones and teeth.

While many people believe that vitamin C is the cure for the common cold, research reveals only a modest benefit. It has been found that a daily dose of vitamin C can reduce the duration of a cold by only about a day. However, vitamin C does act as an antihistamine to relieve nasal congestion. So whether or not one day without a cold warrants routine daily supplementation is a matter of personal opinion.

How much Vitamin C is recommended?

It is recommended that women consume 75 mg/day and men consume 90 mg/day of vitamin C. To put this into perspective, 1 cup of orange juice provides greater than 100 mg of vitamin C. It is easier than you might think to get an adequate daily dose of vitamin C! As mentioned above (and contrary to popular belief), research shows that hyper-dosing on vitamin C will not prevent you from getting sick; the body will excrete excess vitamin C in the urine. Large doses of vitamin C (more than 2000 mg/day) can cause nausea, abdominal cramps, and diarrhea.

What foods are good sources of Vitamin C?

Any type of citrus fruit is high in vitamin C (oranges, lemons, limes, etc.) Broccoli, strawberries, red bell pepper, kiwi, Brussels sprouts, and potatoes are also excellent sources of vitamin C. Drink a glass of orange juice for breakfast, have a salad for lunch, or some broccoli for dinner and you will easily meet the daily recommendations for vitamin C!

Enjoy this post? Share it with your Facebook friends!

Upon request, Vitamin of the Month is back! Check out previous vitamin of the month posts to see more information on Vitamin A, Vitamin D, and Vitamin E. In keeping with the theme of fat-soluble vitamins, January is the month for Vitamin K!

What is Vitamin K?

Vitamin K (along with vitamins A, D, and E) is the last of the fat-soluble vitamins. This means that dietary fat is necessary for the absorption of vitamin K into the body. Excess fat soluble vitamins are stored in the liver and adipose (fat) tissue from which the body can retrieve the vitamins later as needed.

What are the health benefits of Vitamin K?

Vitamin K is important for healthy blood clotting and protecting your bones from fractures and postmenopausal bone loss. Many cardiovascular problems are related to the hardening of arteries causing them to become blocked. This in turn impairs blood flow to major organs like the heart and brain causing further medical problems. Vitamin K prevents this hardening or calcification (build up of calcium deposits) within the arteries and therefore limits blockage that may occur. Vitamin K also provides protection against liver and prostate cancer.

(Source)

What is the daily recommended amount of Vitamin K?

People who are deficient in vitamin K suffer from excessive bleeding such as heavy menstrual bleeding, bleeding of the gums, digestive tract bleeding, and easy bruising or nose bleed problems. If you are on anticoagulant medications (such as Coumadin) you should discuss vitamin K with your doctor as vitamin K works to clot blood while these medications try to prevent clotting. Other deficiency-related problems include bone loss (osteoporosis) and age-related bone fractures. On the other end of the spectrum there has been no research regarding vitamin K toxicity.

What foods contain Vitamin K?

Foods that contain vitamin K include dark leafy greens such as spinach, Brussels sprouts, Swiss chard, asparagus, broccoli, kale, and mustard greens. Cauliflower, green tea, liver beef, and a variety of lettuces are also good sources of vitamin K. Be sure to pick darker lettuces (such as spring mixes that include spinach, arugula, and endive) as they will contain more vitamin K than lettuce with less pigment (such as iceberg) Cooking, freezing, or storing such foods will not effect the amount of vitamin K in any of these foods. It is recommended that men consume 120 micrograms/day and women consume 90 micrograms/day.

Eating only 1/2 – 1 cup of any of these vegetables is enough to meet your your daily needs! So what are you waiting for? Make vitamin K part of your January diet!

Enjoy this post? Share it with your Facebook friends!

Can you believe it is already September! Summer has sadly come to and end. But, look on the bright side, Eat Chic gets to share a new vitamin of the month with you! September is the month for Vitamin E!

Like vitamin A and D, vitamin E is a fat soluble vitamin. It also acts as an antioxidant to defend against free radicals! Check out the Importance of Antioxidants post to learn more about why this is important for your body. Vitamin E reduces the risk of heart disease because it protects LDL cholesterol against oxidation (limiting plaque build-up in arteries) and reduces inflammation.

It is extremely rare that you would see a vitamin E deficiency in humans unless disease or fat malabsorption (such as in those with cystic fibrosis) are present. However, when talking about fat soluable vitamins we always want to be aware of toxicity. Vitamin E supplements are extremely common today and consumers take them to protect thmselves against chronic disease like heart disease. The recommended intake of vitamin E for adults is 15 miligrams (30 IU) a day, but most people (especially smokers) fall short. So, even with the presence of supplements on today’s market,  vitamin E toxicity is rare. While toxicity is rare it is important to not that extremely high dosages of vitamin E will interfere with blood-clotting and may lead to hemorrhaging.

Studies have shown that people who regularly consume foods rich in vitamin E have less plaque build up in their arteries and are thererfore at a decreased risk for cardiovascular disease. So where can you get your daily dose of vitamin E? Vitamin E is present in food items high in polyunsaturated plant oils:

• Oils (vegetable, olive, canola, sunflower, safflower oil) 
• Wheat Germ
• Seeds
• Nuts
• Margarine and Shortening
• Salad dressings
• Liver
• Fatty Meats
• Egg Yolks
• Leafy green vegetables
• Whole grains

So cook your meals with vegetable oils and snack on some nuts to reap the benefits of vitamin E and protect your heart from disease today!Enjoy this post? Share it with your Facebook friends!