Don't Mess With Texas (lettucepussy) wrote in ed_ucate,
Don't Mess With Texas
lettucepussy
ed_ucate

i'm really sad and don't feel like getting off my ass, so i'll update.

btw, some asshole chef on the food network has a low-carb cooking show.
he used to be obese, did low carb and now has a show.
i won't get it i do get it, you are so gluttonous that you want butter and cheese to be considered better for you than tomatoes and onions :[

mmmm, now on another show they're using jicama, does anyone have any vegan recipes/ideas using this?


A

what it does
needed for healthy skin, inside and out, protecting against infections. Antioxidant and immune system booster. Protects against many forms of cancer. Essential for night vision.

deficiency signs
Mouth ucleras (;P), poor night vision, acne, frequent colds or infections, dry flaky skin, dandruff, thrush or cystitus, diarrhea

how much
RDA male 1000 ug female 800 ug
SONA 2,000 mcgRE (6,000 IUs)
Theraputic Range 2,250-6,000 mcg retinol (if pregnant or trying to conceive do not exceed 3,000 mcg retinol (10,000 IUs); 3,000-30,000 mcg beta-carotene per day
toxicity may occur above 8,000-30,000 mcg per day long term or 300,000 mcg single dose of retinol

best food source
beef liver (35,778 IUs), veal liver (i'm not going to tell you bc you shouldn't eat veal), carrots (28,125 IUs), watercress (4,700 all these are IUs), cabbage (3,000), squash (7,000 yummm), sweet potatoes (17,055), melon (3,224), broccoli (1,541), apricots, papayas (2,014), tangerines (920), and asparagus (829)
notice the orange trend

best supplement
retinol (animal source), natural beta-carotene and retinyl palmitate (veggie source)

helpers
works with zinc. Vitamin C and E help protect it. Best taken within a multi or antioxidant formula with food

robbers
heat, light, alcohol, coffee, and smoking



B1 (thiamine)

what it does
Essential for energy production, brain function, and digestion. Helps the body make use of protein.

deficiency signs
Tender muscles, eye pains, irritability, poor concentration, "prickly" legs (i notice that some of ya'll mention this), poor memory, stomach pains, constipation, tingling hands, rapid heartbeat

how much
RDA male 1.5 mg female 1.1 mg
SONA 3.5-9.2 mg
Theraputic range 25-100 mg
toxicity not a concern

best food source
these are in mg
watercress (.1), squash (.05), zucchini, lamb (shame on you for eating lamb), asparagus (.11), mushrooms (.1), peas (.32), lettuce (.07), peppers (.07), cauliflower (.1), cabbage (.06), tomatoes (.06), brussel sprouts (.1), beans (.55)

best supplement
Thiamine

helpers
works with other B vitamins, magnesium and manganese. Best supplemented as part of a B complex with food DONT TAKE B SUPPLEMENTS W/O TAKING THEM WITH A B-COMPLEX

robbers
antibiotics, tea, coffee, stress, birth control pills, alcohol, alkaline agents (i.e. baking powder, sulphur dioxide (preservative), cooking, and food refining/processing



B2 (riboflavin)

what it does
Helps turn fats, sugars and protein into energy. Needed to repair and maintain healthy skin, inside and out. Helps to regulate body acidity. Important for hair, nails and eyes.

deficiency signs
Burning or gritty eyes, sensitivity to bright lights, sore tongue, cataracts, dull or oily hair, eczema or dermitits, split nails, cracked lips

how much
RDA male1.7 mg female 1.3 mg
SONA 1.8-2.5 mg
Theraputic range 25-100 mg
toxicity not known. loss or excess results in bright yellow-green urine

best food source
mushrooms (.4), watercress (.1), cabbage (.05), asparagus (.12), broccoli (.3), pumpkin (.04), bean sprouts (.03), mackeral (.3), milk (.19), bamboo shoots, tomatoes (.04), wheat germ (.25)

best supplement
riboflavin

helpers
works with other B vitamins and selenium. Best supplemented as part of B complex with food.

robbers
alcohol, birth control pills, tea, coffee, alkaline agents



B3 (niacin)

what it does
essential for energy production, brain function, and the skin. Helps balance blood sugar and lower cholesterol levels. Also involved in inflammation and digestion

deficiency signs
Lack of energy, diarrhea, insomnia, headaches or migraines, poor memory, anxiety or tension, depression, irritability, bleeding or tender gums, acne, eczema/dermitis

how much
RDA male 19 mg female 15mg
SONA 25-30
Theraputic 50-150
Toxicity not none below 3,000 mg

best food source
mushrooms (4), tuna (90% of the worlds tuna and salmon population has decreased in the past ten years from over fishing and disease spread from fish farms), chicken (8.2), salmon (see tuna), asparagus (1.11), cabbage (.3), lamb (:'C), mackerel (there are only 4 countries in the world that don't contain any of the letters in mackerel, i can only come up with FIJI), turkey (8.5), tomatoes (.7), zucchini and squash (.54), cauliflower (.6) and whole wheat (4.33)

best supplement
NO FLUSH niacin and niacinamide

helpers
works with other B complex vitamins and chromium. Best taken with food.

robbers
antibiotics, tea, coffee, birth control pills, and alcohol


B5 (pantothenic acid)

what it does
Involved in energy production, controls fat metabolism. Essential for brain and nerves. Helps make anti-stress hormones (steriods). Maintains healthy skin and hair.

deficiency signs
muscle tremors or cramps, apathy, poor concentration, burning feet or tender heels, nausea or vomiting, lack of energy, exhaustion after light exercise, anxiety or tension, teeth grinding.

how much
RDA 3-7 mg
SONA 25 mg
Theraputic Range 50-300 mg
Toxicity not known below 100xs RDA level

best food source
mushrooms (2), waterdress (.1), broccoli (.1), alfalfa sprouts (.56), peas (.75), lentils (1.36), tomatoes (.33), cabbage (.21), celery (.4), strawberries (.34), eggs (1.8), squash (.16), avocados (1.07), whole wheat (1.1)

best supplement
Pantothenic Acid

helpers
works with other B complex vitamins. Biotin and folic acid aid absorbtion. Best taken with food

robbers
stress, alcohol, tea, coffee. destroyed by heat and food processing


B6 (pyridoxine)

what it does
Essential for protein digestion and utilization, brain function, hormone production. Helps balance sex hormones, hence use in PMS and menopause. Natural anti-depressant and diuretic. Helps control allergic reactions.

deficiency signs
Infrequent dream recall, water retention, tingling hands, depression or nervousness, irritability, muscle tremors or cramps, lack of energy, flacky skin

how much
RDA male 2 mg female 1.6 mg
SONA 10-25 mg
Theraputic range 50-250 mg
Toxicity reported with doses above 1000 mg-unaccompanied by a B complex to help balance the intake

best food source
watercress (.13), cauliflower (.2), cabbage (.16), peppers (.17), bananas (.51), squash (.14), broccoli (.21), asparagus (.15), lentils (.11), red kidney beans (.44), brussel sprouts (.28), onions (.1), seeds and nuts

best supplement
Pyridoxine, pyridoxal-5-phosphate only if "enterically" coated (as stated on the label)

helpers
works with other B complex vitamins, as well as zinc and magnesium. Best supplemented with food and zinc

robbers
alcohol, smoking, birth control pills, high protein intake, processed foods



B12 (cyanocobalamin)

what it does
Needed for making use of protein. Helps the blood carry oxygen, hence essential for energy. Needed for synthesis of DNA. Essential for nerves. Deals with tobacco smoke and other toxins

deficiency signs
Poor hair condition, eczema, or dermatitis, mouth over sensative to heat or cold, irratibility, anxiety or tension, lack of energy, constipation, tender or sore muscles, pale skin

how much
RDA 2.4 ug
SONA 2-3 mcg
Theraputic range 5-100 mcg
Toxicity not reported with oral dose.

best food source
Oysters (15), sardines (28), tuna (5), lamb (trace), eggs (1.7), shrimp (1), cottage cheese (5), milk (.3), turkey and chicken (2), cheese (1.5)

best supplement
Cyanocobalamin

helpers
works with folic acid. best taken as B complex with food

robbers
alcohol, smoking, lack of stomach acid (i'm looking at you bulimics)







the values are for adults not children.
notice how tea is an anti-nutrient, drink tea between meals not before/after/during

i'm a vegan that very recently introduced non-fat yogurt back into my diet to get natural B-12, before that i drank fortified soy milk. so if your vegan watch some of your B vitamins, 12 and 3 in particular.

edit: finished
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