B vitamin info

importance of B vitamins
Cysteine

You need B6, B12, methioine, folic acid, s-adenosyl methionine
A key constituent of glutathione. Glutathione formed from cysteine, glutamic acid, and glycine, is found in all human tissue with the highest concentration found in the liver and eyes. Cystine breaks down heavy metals, protects from free radicals, detox chemicals, and protect from free radicals.
Eat: chicken, turkey, yogurt, eggs, red bell peppers, oats, garlic, onion, broccoli, brussel sprouts, wheat ( germ).
Glutamine
 believed to prevent infections
It is an amino acid synthesized by the body from another amino acid called glutamic acid or glutamine. A form of vitamin B3 and B6 is required. It is a fuel source for cells lining the small intestine. It is the most abundant amino acid in the blood and mussel tissue.
Eat: cabbage, beets, beef, chicken, fish, beans, dairy

Niacin
(vitamin B3) required for genetic production
Niacin plays a critical role in the chemical process of fats in the body. Niacin can be made from the amino acid tryptophan. Inadequate intake of many nutrients including protein, iron, vitamins B1, B2, B6, and c inhibits this conversion. Components of DNA require niacin for production. The foods that contain niacin also contain B12, and a deficiency of B12 can lead to increased excretion of niacin.
There are at least 25 foods that you can eat to obtain niacin. Here are a few.
Eat: crimini mushrooms, tuna, chicken, summer squash, green peas, carrotts, spinach, grass fed beef, raspberries, kale.
　　　
Tryptophan

an amino acid that assists in the process of niacin
Promotes mood balance in the production of serotonin, helps in insomnia by producing melatonin for sleep, diabetes can reduce tryptophan.
The body can not manufacture this and must be gotten from our diets. It works with many other nutrients necessary for it’s metabolism, including vitamin B6, c, folic acid, and magnesium.
There are at least 25 foods. Eat: Tuna, scallops, calf’s liver, soybeans, mustard seeds, eggs, swiss chard.  needed to synthesize the proteins promotes antioxidant activity

the importance of B vitamins

Here is some information we are discussing this week in our nutrition class.  We all know we need vitamins and frankly the supplements can be a waste as digesting them is not the same as getting them naturally.  Here is some information to help us all understand only some of the importance of B vitamins. 

compare your pantry

In 1956 shopping was primarily a woman's duty.  She was expected to know her kitchen and it's function as well as any professional.  Here for comparison is a shopping list for the new home, as I am studying nutrition at SWIHA lets compare our pantry to the average 50's house wife.  Now class mates,  you are changing your diets for the better,  compare your new diet to this vintage list.  Have fun.

Reference from:  my50'syear.blogspot.com  she also does ( theapronrevolution.com)  check her out.