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Vital Vitamins - A Leading Manufacturer Of High Quality, All Natural Nutrition Supplements

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Eating ‘right’ can help your body lose fat, get leaner and stronger and generally help you optimally adapt to your workouts. And in this respect the ‘sparkplugs of your nutrition vitamins (and minerals) are crucial. We provide an overview and then look at one of the most important Folic acid (B3).

Vitamins are micronutrients – they are crucial for the cellular reactions that occur in your body, although they do not supply energy themselves. A deficiency can lead to less than optimized training and much worse poor health.

A deficiency can lead to less than optimized training and much worse poor health.

A deficiency can lead to less than optimized training and much worse poor health.

Selected Vitamin Functions

·         Support the immune system

·         Aid brain function

·         Prevent illness

·         Aid the conversion of food into energy

·         Important for healthy skin and hair

·         Control growth

·         Regulate hormones

How much is the RDA?

Exercise will increase your body’s micronutrient needs. The Recommended Daily Allowance (RDA) for an athlete/fitness trainer may therefore be significantly higher than for someone who is sedentary. RDA as listed on food and supplement labels are estimates of the nutrient requirements set by the EU and are designed to cover the general needs of the population. The amounts are set to avoid deficiency symptoms. They are in fact quite low and do not account for even a little storage and obviously cannot reflect significant individual differences between people’s needs. So, RDA’s should only be regarded as guides and not as definitive statements as to the amounts of vitamins and minerals you should consume.

In many cases people do not get their RDA, let alone the amount of vitamins and minerals needed for optimal bodily function. For example, a study published by the American Medical Association concluded that most people don’t get sufficient amounts to protect themselves from diseases such as cancer and heart disease.

In many cases people do not get their RDA, let alone the amount of vitamins and minerals needed for optimal bodily function.

In many cases people do not get their RDA, let alone the amount of vitamins and minerals needed for optimal bodily function.

How to maximize your vitamin consumption

·         Buy locally grown produce, ideally from shops and local markets

·         Buy British if you can imported produce is usually imported under-ripe and this means that it will not have developed its full vitamin content. Transportation will reduce this even more

·         Buy un-marked fruit and vegetables

·         Prepare your fruit and veg just before you make your salad – as soon as you chop an apple or a carrot etc, they will start to lose their valuable micronutrient content

·         Try to eat your fruit and veg with the skin on – many of the vital nutrients contained in them are found just below the skin’s surface

·         Cut fruit and vegetables into large pieces as vitamins are lost from cut surfaces

·         Steam and boil vegetables in only the minimum amount of water

·         Blanch them in boiling water otherwise you will boil away much of their micronutrient content

·         Save the cooking water for soups, stocks and sauces

·         Do not re-heat leftover cooked veg, as they will have lost most of their nutritional value

Steam and boil vegetables in only the minimum amount of water

Steam and boil vegetables in only the minimum amount of water

Vitamin Focus

Folic Acid

Folic acid is also known as vitamin B9 or Folate. Although there are several biologically active forms of the vitamin, once in the body it is rapidly converted to a biologically active form known as B3 dependent enzyme (called NADPH) and vitamin C.

Folic acid is also known as vitamin B9 or Folate.

Folic acid is also known as vitamin B9 or Folate.

Why do we need it?

Folic acid is crucial for optimum amino acid metabolism and brain function in particular in regard to the neurotransmitters that regulate sleep, pain and mood. If we have a deficiency we can suffer from irritability and apathy and mental illnesses, including schizophrenia.

Low levels of Folic acid have also been linked to folate deficiency ammonia (too many red blood cells are produced and they cannot function optimally, constant lethargy is a potential symptom) and an increased risk of heart disease, certain types of cancer, Alzheimer’s disease, osteoporosis and inflammatory bowel disease.

Folic acid is very important during periods of ‘high growth’ i.e. adolescence and pregnancy, this is because it aids in the production of DNA.

Folic acid also works closely with B12 to regulate the formation of red blood cells and to help iron function properly in the body.

Folic acid also works closely with B12 to regulate the formation of red blood cells and to help iron function properly in the body.

Folic acid also works closely with B12 to regulate the formation of red blood cells and to help iron function properly in the body.

How much Folic acid do we need?

Children

·         1-3 years 70mcg/day

·         4-6 years 100mcg/day

·         7-10 years 150mcg/day

Males over: 11200mcg/day

Females over: 11200mcg/day

Pregnant or women planning to become pregnant: 400mcg/day

Note: many women do not get sufficient Folic acid in their diet to meet the basic 200mcg recommended amount.

many women do not get sufficient Folic acid in their diet to meet the basic 200mcg recommended amount.

many women do not get sufficient Folic acid in their diet to meet the basic 200mcg recommended amount.

Consequentially it has been recommended that women of child-bearing age supplement with at least 400mcg a day.

Can I get too much Folic acid?

Yes, although Folic acid is a relatively non-toxic vitamin, doses above 1000mcg a day can mask an underlying vitamin B12 deficiency – which if left un-treated could damage the nervous system.

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