7 Modern Popular Diets Explained

Vegan or paleo? Gluten-free or whole grain? Whole food or fat-free? There are many factors to consider when eating healthy. Each of the following approaches comes with specific health benefits and characteristics that could adapt better to your eating habits.

1. Whole Food
Eating food in its whole form with minimal processing, avoiding processed foods, sugars, fast foods, and fried food, following simple guidelines:

• 1/2 plate vegetables and fruits.
• 1/4 plate whole grains.
• 1/4 plate proteins (plant or animal).
• Use healthy natural oils in moderation.
• Drink lots of water.
• Exercise daily.

2. Gluten Free
Recommended for those who are gluten intolerant or suffer from celiac disease. They should avoid the following grains, or foods containing ingredients that come from these: Wheat, Spelt, Barley, Rye, Farro, Kamut.

Eating less gluten can be beneficial for reasons such as decreasing inflammation, healing leaky gut, and reducing migraines. Though, eating gluten free does not guarantee good health. Gluten-free products might include substitutions that are often processed and high in sugar, GMOs, or preservatives.

3. Paleo
Simple: if the pre-agricultural, hunter-gatherer ancestors did not eat it, then neither should you. Therefore, paleo eaters avoid: Processed sugar, Grains, Legumes, Dairy.
The paleo eating style is based on: Vegetables, Fruits, Unprocessed meats, Fish, Poultry, Eggs, Nuts, Seeds.

Studies have found that the paleo diet can have a positive impact on glucose intolerance, weight loss, and cardiovascular health. The paleo diet is an anti-inflammatory, pure, and clean option.

4. Ketogenic
Extremely low in carbs and high in protein and fat. The aim is to force the body into a ketogenic state—burning fat for energy instead of the usual glucose and glucose-rich carbohydrates. Some studies have shown that this eating style has various health benefits like: managing childhood epilepsy, decreasing the growth of malignant brain tumors, decreasing cardiovascular disease, regulating cholesterol levels, blood glucose levels, and weight loss.

5. Low FODMAP
With digestive issues on the rise, the low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet addresses people having trouble digesting short-chain carbohydrates. The result is less gas, bloating, and stomach pain, and a healing option for many who struggle with irritable bowel syndrome.

Foods to avoid: Grains, Dairy, Garlic, Onion, Certain high-fructose fruits (apples, apricots, cherries, watermelon, pears, plums, and figs), Legumes, Certain vegetables (Brussels sprouts, broccoli, cabbage, cauliflower, and Jerusalem artichokes).

6. Plant-Based
“Eat food, mostly plants.” It includes a wide range of plant-based foods—vegetables, fruits, nuts, seeds, and legumes—and can includes small/flexible amount of animal protein. Needless to say that processed plant based foods are a definitely Don’t.

7. Vegan
A diet and lifestyle that excludes all forms of animal products, including all dairy, honey, and eggs. Health benefits include weight loss, lowering blood pressure, and decreasing the rate of cardiovascular disease.

However, when eating vegan, it is important to stay away from processed, nutrient-weak foods that lack proteins and fats, and instead choose whole-food proteins (in the form of nuts, seeds, and legumes) and naturally fat-rich foods that provide a stronger base for nutrition like omega-3 fatty acids, vitamin B12, zinc, iodine, calcium, and iron.

Finding an eating style that works for you can take a little patience, education, and mind-body awareness. In general, when filling your plate with nutrient-dense whole foods, you can be confident that you are getting a high-quality nutritious diet.

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13 Weird Sounding Ingredients in Food Labels

There are some ingredients that are hard to read and that we have no idea what they are. Here are some that sound like a bomb of chemicals, but actually come from natural sources, and are FDA approved to consume at minimal quantities. Always choose foods without an ingredient list, though there are situations where having to chose packaged goods could be inevitable. For those cases, learn the following ingredients:

1. Inulin: A type of fiber found in plants, harvested from chicory root, inulin adds fiber to processed foods, creaminess to reduced-fat products and may increase feelings of fullness. Plus it’s a “prebiotic”—contributing to beneficial gut bacteria—and may reduce type 2 diabetes risk and increase calcium absorption. No more than 10 grams daily should be consumed to avoid damage in the GI system. Typically Found In: Yogurt, pasta, cereal bars.

2. Maltodextrin: A food additive that falls somewhere between a starch and a sugar, that commonly comes from corn starch. It is added to foods to improve texture and, sometimes, to add sweetness. We digest maltodextrin like any other starch. If you have type II Diabetes avoid it. Typically Found In: Salad dressings, ice creams, reduced-fat foods.

3. Sulfites. Preservatives that keep dried fruits from browning and prevent bacterial growth in wines. Sulfites are harmless, unless you are allergic to them. Typically Found In: Wines, dried fruit, frozen shellfish, canned soups.

4. Xanthan Gum. A powdery substance fermented from glucose used to thicken salad dressings. It’s also a natural stabilizer that maintains the smooth consistency of ice creams. Since it is used in minimal quantities, you don’t have to stress so much about it. Typically Found In: Low-fat salad dressings, ice creams, toothpastes.

5. Xylitol: low-cal sweetener, a sugar substitute, occurs naturally in small amounts in fruits and vegetables. It’s absorbed slowly and incompletely, delivering 40 percent fewer calories than sugar but with similar sweetness. Because our bodies use little or no insulin to break down xylitol, it can be helpful in diabetic diets. It’s safe. Typically Found In: Sugar-free mints and gums, “special diet” baked goods, toothpastes, saline nasal sprays.

6. Evaporated Cane Juice: is a syrup that’s been dried into crystals, in other words it is sugar. Consumption must be limited. Typically Found In: Yogurt, crackers, drinks.

7. Caramel Color. The compound 4-MEI found in some caramel colorings may cause cancer. It is used in minimal quantities, but should be avoided. Typically Found In: Soy sauce, dark breads and baked goods, beer and colas.

8. Artificial Flavors: Flavors that are created in labs by scientists but from natural sources. They are generally recognized as safe (GRAS) by the FDA. Typically Found In: Yogurts, cookies, drinks, salad dressings, crackers, ice cream and candies.

9. Glycerin: It’s used as a sweetener, thickener, preservative and helps keep foods from drying out. The majority of glycerin in our food is made from vegetable oils but it’s also made from animal fat and sugarcane. Studies on glycerin have found it’s safe to consume in the amounts used in foods. Typically Found In: Salad dressings, low-fat baked goods, processed meat and more.

10. Cellulose: A food additive (aka cellulose gum, cellulose gel, MCC), usually made from wood pulp, is used as a thickener and stabilizer and to prevent clumping and crystallization. It’s an insoluble fiber, so it adds no calories and passes straight through your system. Considered safe by the FDA. Typically Found In: “Lite” packaged foods, shredded cheese, frosting.

11. BHT (butylated hydroxytoluene): Chemical preservative keeps packaged foods fresh by preventing fats from breaking down (oxidizing). BHT is generally recognized as safe by the FDA in the small amounts used in foods, but has been linked with cancer in some studies. Typically Found In: Cereals, packaged snack foods and nuts, frozen pizzas and processed meat products.

12. Ascorbic Acid. Also Known As: Vitamin C, sodium ascorbate. Manufacturers add it to foods to increase their C content as well as to maintain color and prevent spoilage. Sodium ascorbate is a form that’s more soluble and milder to the stomach—and adds a minimal amount of sodium. All forms used in foods are considered safe by the FDA. Typically Found In: Canned fruits and vegetables, cereals, baby food, fruit-flavored yogurt, cured meats.

13. Shellac. Also known as: Confectioner’s glaze, candy glaze, lac resin, shellac wax. This substance adds a shiny coating that extends shelf life and prevents drying and bruising. Made from sticky lacquer secreted by East Asian lac insects, which is then heated and refined, it’s considered safe. Typically found in: Shiny coatings of candies, pills & capsules, and on fruits & vegetables.

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Vitamin B12, Cobalamin

Vitamin B-12, also known as Cobalamin, is a crucial B vitamin. It is needed for nerve tissue health, brain function, and the production of red blood cells. In the U.S., between 1.5 and 15% of the population are currently diagnosed with vitamin B-12 deficiency.

Importance of Vitamin B12

1. Vitamin B-12 is important for brain function and the nervous system
2. It is also involved in the formation or synthesis of red blood cells and helps to create and regulate DNA.
3. The metabolism of every cell in the body depends on vitamin B-12, as it plays a part in the synthesis of fatty acids and energy production. Vitamin B-12 enables the release of energy by helping the human body absorb folic acid.

Vitamin B-12 is a water-soluble vitamin, like all other B-vitamins, meaning it can dissolve in water and travel through the bloodstream, and any excess or unwanted vitamin B-12 is excreted in the urine.

It can be found naturally in animal products, such as fish, meat, eggs, and dairy products. It does not typically occur in plant foods. The recommended daily intake for adults and teens over the age of 14 years is 2.4 micrograms (mcg) of vitamin B-12 a day. Pregnant women should be sure to consume 2.6 mcg, and lactating women 2.8 mcg. Good dietary sources of vitamin B-12 include:
• beef
• pork
• ham
• poultry
• lamb
• fish, especially haddock and tuna
• dairy products, such as milk, cheese, and yogurt
• some nutritional yeast products
• eggs
• Some types of soy milk and breakfast cereals that are fortified with vitamin B-12.

It is always better to maintain a balanced diet and receive healthful amounts of nutrients. The symptoms of deficiency are thus easily avoided.

Vitamin B-12 deficiency occurs when the body does not receive enough vitamin B-12. It can result in:

1. Irreversible and potentially severe damage, especially to the nervous system and brain. Some people with insufficient vitamin B-12 have a higher risk of developing psychosis, mania, and dementia.
2. It can also cause Anemia, as red blood cells cannot multiply properly without Vitamin B12.

Symptoms of deficiency:

• Even slightly lower-than-normal levels of vitamin B-12 can trigger deficiency symptoms, such as depression, confusion, memory problems, and fatigue.
• Other symptoms of vitamin B-12 deficiency include constipation, loss of appetite, and weight loss.
• Once symptoms escalate, they can include neurological changes, such as numbness and tingling in the hands and feet. Some people may have difficulty maintaining balance.
• Infants who lack vitamin B-12 may demonstrate unusual movements, such as face tremors, as well as reflex problems, feeding difficulties, irritation, and eventual growth problems if the deficiency is left untreated.
• Because, insufficient vitamin B-12 can lead to anemia, the most common symptoms of anemia are fatigue, shortness of breath, irregular heartbeat, a sore mouth or tongue, weight loss, pale or yellowing skin, diarrhea, menstrual problems, leaving people more susceptible to the effects of infections.

Who is at greater risk?

• Vegans, as their diet excludes animal-sourced food products.
• Pregnant and lactating women.
• People with pernicious anemia, as they do not have enough intrinsic factor (IF), a protein in the stomach that allows the body to absorb vitamin B-12.
• People with small intestine problems, like those whose small intestine has been surgically shortened, as they may not be able to absorb cobalamin properly.
• Gastritis, celiac disease, and inflammatory bowel disease, as these conditions cause the absorption of nutrients to be reduced.
• People with chronic alcoholism are not able to absorb nutrients efficiently.
• Individuals treating diabetes with metformin are advised to monitor their levels of vitamin B-12, as metformin might reduce the absorption of vitamin B-12.

Some of people that have difficulties absorbing vitamin B-12 from food sources and may need to take supplements, given by a doctor.

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Vitamin B9, Folate and Folic Acid

Folic acid is a form of vitamin B-9. It is a key ingredient in the making of the nucleic acid that forms part of all genetic material.

Vitamin B-9 includes both folate and folic acid and as a complex B vitamin, is important for several functions in the body:

• creating red blood cells
• the synthesis and repair of DNA and RNA
• aiding rapid cell division and growth
• enhancing brain health
• preventing age-related hearing loss

It is particularly important for women who are pregnant to consume enough folic acid. Women planning to get pregnant should take folic acid supplements for a full year before conception to reduce the risk of fetus from developing the following:

• Major congenital deformities of the brain or spine, including neural tube defects, such as spina bifida and anencephaly.
• Conditions like: Autism, Cleft lip and palate, Rheumatoid arthritis.
• having a premature infant by over 50 percent

Women over the age of 14 years should take 400 micrograms (mcg) per day, increase to 600 mcg during pregnancy, and maintain a daily intake of 500 mcg while they are lactating.

The following foods are known to be rich in folic acid:

• asparagus
• baker’s yeast
• broccoli
• Brussels sprouts
• cabbage
• cauliflower
• egg yolk
• jacket potato
• kidney
• lentils
• lettuce
• liver
• many fruits, especially papaya and kiwi
• milk
• oranges
• parsnips
• peas
• spinach
• sunflower seeds

Folic acid deficiency occurs when not enough folate or folic acid is present in the body, which can result in health problems, including:

• Anemia: As folate is important for producing and maintaining red blood cells, inadequate levels can mean that there are not enough red blood cells to supply the body with a healthy level of oxygen.
• Congenital deformities

And a higher risk of developing:

• clinical depression
• problems with memory and brain function
• allergic diseases
• lower bone density

The signs and symptoms of folic acid deficiency disease include:

• fatigue
• feeling weak
• sores around the mouth
• memory and cognition difficulties
• irritable mood
• loss of appetite
• weight loss

Conditions that affect folate or folic acid absorption

• Alcohol abuse
• Kidney disease
• Medications, such as those for treating rheumatoid arthritis, cancer, and seizures

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Vitamin B7, Biotin, Vitamin H

Biotin is a water-soluble B-complex vitamin that helps the body metabolize proteins and process glucose. It is also known as vitamin B7 or vitamin H.

Biotin is a coenzyme, which are substances that enhance an enzyme’s action. Coenzymes cannot trigger or speed up a biological reaction, but they help enzymes do so. Biotin is involved in the metabolism of:
• Fatty acids, a type of molecule found in fats and oils
• Proteins. Leucine, an essential amino acid that humans cannot synthesize.
• Gluconeogenesis, the synthesis of glucose from molecules that are not carbohydrates.

Biotin also helps:
• To transfer carbon dioxide.
• Metabolism of nutrients
• Energy-producing metabolism
• Maintaining hair, skin, nails and mucous membranes. However, it cannot be absorbed through hair or skin.
• Nervous system function
• Psychological function
• Since biotin aids metabolism, it could play a role in controlling diabetes, improving the use of glucose in the body. By improving the synthesis of fatty acids, it enhances the storage of glucose.

The recommended daily intake is:
• For infants 0 to 6 months: 6 micrograms a day
• For adults of 19 years and older: 30 micrograms a day
• For breastfeeding women: 35 micrograms a day.

Biotin deficiency appears to be rare, but some groups may be more susceptible.
• Those on anticonvulsant medications
• People with some types of liver disease
• People who are fed intravenously for a long time
• People who suffer from Crohn’s disease

A deficiency can lead to:
• Hair loss
• A scaly red rash around the eyes, nose, mouth, and genitals
• Cracks in the corner of the mouth
• Sore tongue that may be magenta in color
• Dry eyes
• Loss of appetite
• Depression
• Lethargy and fatigue
• Hallucinations
• Insomnia
• Numbness and tingling in the hands and feet
• Impaired immune function and increased susceptibility to infections

Biotin must be consumed daily. Unused biotin is eliminated in urine, so the body does not build up reserves. The human body cannot synthesize it, so your diet needs to supply it. Foods that have higher amounts of Biotin include:
• Liver
• Peanuts
• Yeast
• Whole-wheat bread
• Cheddar cheese
• Pork
• Salmon
• Sardines
• Avocado
• Raspberries
• Bananas
• Mushrooms
• Cauliflower
• Egg yolk

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Vitamin B6, Pyridoxine

Vitamin B6, also known as pyridoxine, is part of the family of B-complex vitamins that benefits the central nervous system. It is involved in producing the neurotransmitters serotonin to regulate your mood, norepinephrine to regulate stress, melatonin to regulate your internal clock and your sleep, and in forming myelin. Other functions of pyridoxine include protein and glucose metabolism, and the manufacture of hemoglobin, which is a component of red blood cells that carries oxygen. Vitamin B6 is also involved in keeping the lymph nodes, thymus and spleen healthy.

Vitamin B6 has many functions in the body, and it plays a role in over 100 enzyme reactions.

• Brain function: May help boost brain performance like memory function. It is needed for neuron transmission in the brain. It slows cognitive decline and age-related memory loss, helping decrease risk of stroke, Alzheimer’s disease, depression and potentially lowers the risk of dementia.
• Ensure the normal functioning of digestive enzymes: they break down food, keep the skin healthy and produce blood products such as red blood cells.
• Nausea during pregnancy: pyridoxine can reduce the severity of nausea in early pregnancy.
• Protection from air pollution: may reduce the impact of pollution on the epigenome, a record of the chemical changes to the DNA, potentially controlling environmentally triggered disease. But that has to be further studied.

The amount of B6 vitamin you need every day depends on your age, gender, and circumstances, such as pregnancy or breastfeeding:
Children
• Newborn to 6 months: 0.1 milligram (mg) per day
• Infants 7 months to 1 year: 0.3 mg
• Children 1 to 3 years: 0.5 mg
• Children 4 to 8 years: 0.6 mg
• Children 9 to 13 years: 1 mg
• Boys 14 to 18 years: 1.3 mg
• Girls 14 to 18 years: 1.2 mg
Adults
• Men and women 19 to 50 years: 1.3 mg
• Men 51 years and older: 1.7 mg
• Women 51 years and older: 1.5 mg
• Pregnant women: 1.9 mg
• Breastfeeding women: 2 mg

Vitamin B6 is a water-soluble vitamin, which means it dissolves in water. It is not stored by the body, and it is excreted in the urine, so people need to take in Vitamin B6 every day.

Most foods have some vitamin B6. A person with a well-balanced diet should not have a deficiency, unless they have a physical problem, or they are taking certain medications. The following are good sources of B6:
• Chick peas
• Beef liver
• Yellowfin tuna
• Roasted chicken breast
• bananas
• Tofu
• Avocados
• Brown rice
• Carrots
• Fish
• Fortified cereal
• Hazelnuts
• Milk
• Pork
• Potato
• Seeds
• Soybeans
• Spinach
• Turkey
• Vegetable juice cocktail
• Whole grains

Deficiencies are rare, but they may occur if the individual has poor intestinal absorption or is taking estrogens, corticosteroids, anticonvulsants, and some other medications. Long-term, excessive alcohol consumption hypothyroidism and diabetes may eventually result in a B6 deficiency. A deficiency can lead to permanent nerve damage.

Signs and symptoms of vitamin B6 deficiency include:
• Peripheral neuropathy with tingling, numbness, and pain in the hands and feet
• Anemia
• Seizures
• Depression
• Confusion
• Weakened immune system
• It can lead to a pellagra-like syndrome, with seborrheic dermatitis, inflammation of the tongue, or glossitis, and inflammation and cracking of the lips, known as cheilosis.

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Vitamin B-5, pantothenic acid

Vitamin B5 is also known as pantothenic acid, or Pantothenate. Vitamin B5 is one of the less known vitamins, possibly because deficiencies of it are rare. People need B5 to synthesize and metabolize fats, proteins, and coenzyme A. It helps produce energy by breaking down fats and carbohydrates, and promotes healthy skin, hair, eyes, and liver.

Vitamin B5 has many important functions. These include:

• Converting food into glucose. As with all B vitamins, pantothenic acid helps the body break down fats, carbohydrates, and proteins so that our bodies can use them for energy and rebuilding tissues, muscles, and organs.
• Synthesizing cholesterol. Vitamin B5 has a role in synthesizing coenzyme A, which is involved in the synthesis of fatty acids and is important for converting foods into fatty acids and cholesterol. Coenzyme A is also needed for the creation of sphingosine, a fat-like molecule that helps deliver chemical messages inside the body’s cells. The liver needs Coenzyme A to metabolize some drugs and toxins safely.
• Forming sex and stress-related hormones
• Forming red blood cells
• Maintain a healthy digestive system and assists the body in using other vitamins, especially vitamin B2 which helps manage stress.

Deficiency
Vitamin B5 deficiency is extremely rare, though clinical trials have shown, that a deficiency may lead to:  tiredness, apathy, depression, irritability, sleep disorders, stomach pains, nausea, vomiting, numbness, muscle cramps, hypoglycemia, burning feet, upper respiratory infections, sensitivity to insulin. When the level of B5 intake is restored to normal, many of these symptoms are reversed.

The recommended daily intake of vitamin B5:

• Infants 0-6 months – 1.7 milligrams (mg) per day
• Infants 7-12 months – 1.8 mg per day
• Children 1 -3 years – 2 mg per day
• Children 4-8 years – 3 mg per day
• Children 9-13 years – 4 mg per day
• Males and females 14 years and over – 5 mg per day
• Pregnant women – 6 mg per day
• Breastfeeding women – 7 mg per day

Nearly all foods contain small quantities of pantothenic acid. Vitamin B5 is widely found in both animals and plant products. It is water soluble and is excreted in urine. Our bodies do not store it, and we need to consume it every day to replenish supplies. It is widely available in food, but it is lost in processing, for example, in canning, freezing, and milling. To ensure an adequate intake, foods should be eaten fresh rather than refined. It is also lost when food is boiled. Sources include:

• Meat: Pork, chicken, turkey duck, beef, and especially animal organs such as liver and kidney
• Fish: Salmon, lobster, and shellfish.
• Grains: Whole grain breads and cereals. Processing grains removes up to 75 percent of the B5 content.
• Dairy products: Egg yolk, milk, yogurt, and milk products.
• Legumes: Lentils, split peas, and soybeans.
• Vegetables: Mushrooms, avocado, broccoli, sweet potatoes, corn, cauliflower, kale, and tomatoes.
• Other sources of vitamin B5 include brewer’s yeast, peanuts, sunflower seeds, wheat germ, royal jelly, and oatmeal.

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Vitamin B3, Niacin

Vitamin B-3, also known as niacin, is one of eight B vitamins. It also plays a role in converting the food we eat into energy. It helps the body to use proteins and fats, and it keeps the skin, hair, and nervous system healthy.

Niacin can improve cholesterol levels and lower cardiovascular risks. As a cholesterol treatment, niacin can boost levels of good HDL cholesterol and lower triglycerides, while lowering bad LDL cholesterol.

Niacin may also help reduce atherosclerosis, or hardening of the arteries in some people, lowering the risk of heart attack. In all cases, a doctor must be the one to prescribe such treatment, to avoid interaction with other medicines and their side effects.

Any niacin the body does not need is excreted in urine. It is not stored in the body, and it must be consumed daily. All the body’s vitamin B-3 needs can be obtained through a healthy diet. Recommended daily intake is 16 milligrams for males, 14 milligrams for females, 18 milligrams when pregnant and 17 milligrams when breastfeeding. Maximum daily intake for adults of all ages: 35 milligrams daily.

Those who eat a well-balanced diet normally consume adequate amounts of niacin. The following foods are good sources of vitamin B3:

• beef and lamb meat
• liver, heart, and kidney
• chicken
• fish, such as anchovies, tuna, and salmon
• whole wheat bread, enriched pasta, and cereals
• beans and legumes
• cheese and milk
• eggs
• leafy vegetables
• mushrooms
• nuts and sunflower seeds
• yeast

Excessive alcohol consumption is the main reason for a lack of vitamin B-3. It has also been reported in patients with anorexia nervosa or bariatric surgery. A person who lacks vitamin B-3 may experience:
• fatigue
• indigestion
• vomiting
• circulatory problems
• depression
• canker sores
• balancing disorder
• A severe lack of vitamin B-3 can cause pellagra. Features of pellagra include skin problems, dementia, and diarrhea. It can be fatal.

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Vitamin B2, Riboflavin

Vitamin B2, or riboflavin, is another of eight B vitamins that are essential for human health. It plays a vital role in maintaining the body’s energy supply. It is crucial for breaking down food components like proteins, fats, and carbohydrates, absorbing other nutrients, and maintaining tissues.

Riboflavin helps convert carbohydrates into adenosine triphosphate (ATP). The human body produces ATP from food, and ATP produces energy as the body requires it. The compound ATP is vital for storing energy in muscles.

Vitamin B is essential for:
• Maintaining the mucous membranes in the digestive system
• Maintaining a healthy liver
• Converting tryptophan into niacin, an amino acid
• Keeping the eyes, nerves, muscles and skin healthy
• Absorbing and activating iron, folic acid, and vitamins B1, B3 and B6
• Hormone production by the adrenal glands
• Preventing the development of cataracts
• Fetal development

Vitamin B2 is a water-soluble vitamin, so it dissolves in water. They are carried through the bloodstream, and whatever is not needed passes out of the body in urine. Therefore, people need to consume vitamin B2 every day, because the body can’t store it.

The recommended daily allowance (RDA) of vitamin B2 for adults is 1.3 milligrams for men, and 1.1 milligram for women. During pregnancy, women should have 1.4 milligrams per day, and when breastfeeding, 1.6 milligrams per day. Sources of B2 include:
• Fish, meat, and poultry, such as turkey, chicken, beef, kidneys, and liver
• Eggs
• Dairy products
• Asparagus
• Artichokes
• Avocados
• Cayenne
• Currants
• Fortified cereals
• Kelp
• Lima beans, navy beans, and peas
• Molasses
• Mushrooms
• Nuts
• Parsley
• Pumpkins
• Rosehips
• Sage
• Sweet potatoes
• Cruciferous vegetables, such as broccoli, Brussels sprouts, spinach, dandelion greens, and watercress
• Whole-grain breads, enriched breads, and wheat bran
• Yeast

Vitamin B2 deficiency is a significant risk when diet is poor or, when the intestines cannot absorb the vitamin properly, the body cannot use it, or it is being excreted too rapidly. This is also known as ariboflavinosis. People who drink excessive amounts of alcohol are at greater risk of vitamin B deficiency.
Symptoms of deficiency include:
• Angular cheilitis, or cracks at the corners of the mouth
• Cracked lips
• Dry skin
• Inflammation of the lining of the mouth and/or tongue
• Mouth ulcers
• Red lips
• Sore throat
• Scrotal dermatitis
• Fluid in mucous membranes
• Iron-deficiency anemia
• Eyes may be sensitive to bright light, and they may be itchy, watery, or bloodshot

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Vitamin B1, Thiamine

Continuing with the B Complex Vitamins, today let’s talk about Vitamin B1 or Thiamine.

It enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function.

Helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines. It is also involved in the flow of electrolytes into and out of muscle and nerve cells.

Vitamin B1 is a water-soluble vitamin, as are all vitamins of the B complex. Water-soluble vitamins are carried through the bloodstream. Whatever the body does not use is eliminated in urine. Because it is not stored in the body. It should be part of the daily diet. The recommended daily intake for adults is 1.2 mg for males and 1.1 mg for females. Pregnant or breastfeeding women of any age should consume 1.4 mg each day.

There are high concentrations of Vitamin B1 in:

• The outer layers and germ of cereals
• yeast
• beef
• pork
• nuts
• whole grains
• pulses
• cauliflower
• liver
• oranges
• eggs
• potatoes
• asparagus
• kale

Heating, cooking, and processing foods, and boiling them in water, destroy thiamine. As it is water-soluble, it dissolves into cooking water.

A deficiency of vitamin B1 commonly leads to:

• Beriberi or Wernicke-Korsakoff’s syndrome, a condition that features peripheral nerves damage.
• Mental confusion and short-term memory loss.
• Muscles weakness
• Cardiovascular symptoms for example, an enlarged heart.

People with poor diet, cancer, HIV, “morning sickness” during pregnancy, bariatric surgery, alcoholism, and hemodialysis are at risk of thiamine deficiency, as they may not absorb thiamin from their food. They should see a doctor if presenting any symptoms, since it can be fatal.

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