Nutritional News Vitamin B-Complex Vitamin B is part of a group of vitamins (B1, B2, B3, B5, B6, B7, B9 & B12), which are all water soluble and have been grouped together because they are found in the same foods. They do however play a different and distinct role in our bodies. These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day. Supplements that contain all the b vitamins are referred to as “vitamin B – Complex” Volu me B12 – Also called cobalamin, not only copies DNA but plays a role in breaking down fats and proteins and is heavily used in the brain and nervous system. The B vitamin group is present in many of the whole, unprocessed foods we eat such as legumes, whole grains, potatoes and fresh fruit. A Note About Water Soluble Vitamins: Water soluble vitamins (B-Complex & Vitamin C) refer to their ability to dissolve in water. They are through urination, which is why our bodies require a continuous supply of them on a daily basis. Proper storage and preparation of foods that supply these vitamins is important because they are easily destroyed or washed out during food storage or preparation. In order to reduce keep milk and grains away from strong light and use cooking water from vegetables for soups. B1 – Also called thiamine, is important for brain and nerve function as well as energy use throughout the body. B2 – Also called riboflavin, along with helping with brain function and helping to make chemicals that protect the body from free radical damage, it is used to help make and transport energy in the body. B3 – Also called niacin, is an essential part of both using energy and storing energy in the body. B5 – Also called pantothenic acid is often used by the body to break down and build proteins, carbohydrates and fats. B6 – Also called pyridoxamin, is used to make some of the building blocks of proteins and also helps to break down carbohydrates and fats. B7 – Also called biotin, is important in making the building blocks of proteins and also helps the body store energy. B9 – Also called folic acid, is especially important in growth because it plays a key role in copying and repairing DNA │ Dec , 2015 Did You Know? Cherries ease inflammation and gout; and they may even help prevent arthritis Cherries can lower levels of inflammation in the body drastically enough to dramatically alleviate arthritis symptoms and reduce your risk of cardiovascular disease and diabetes. not stored by the body and are eliminated vitamin loss, always refrigerate fresh produce, 6│I ssue 3 Some of our processed carbohydrates even have vitamins added back in after processing such as cereals and flour. The B-vitamins are particularly concentrated in meats such as turkey, tuna and liver. If one is considered deficient in vitamin B may be due to an illness such as Celiac or an inflammatory bowel disease or a diet that is generally nutrient deficient. Vegetables are not known to contain the vitamin B12 and therefore people who choose a vegetarian diet may be at risk of deficiency in this vitamin and may wish to consider supplementation. If your diet is made up of a variety of fresh whole foods including meats, supplementation is not necessary however your doctor or dietician is the best person to discuss your specific dietary needs. Resources Dieticians of Canada.ca Dr. Weil.com It doesn’t even take a superpowerful extract to feel the effect; powdered cherries alone have produced dramatic results. In at least one study, powdered cherry consumption actually led to a change in the functioning of inflammation-regulation genes in mice. Like all dark-skinned fruits, cherries are high in antioxidants and other phytochemicals that promote human health in ways that science is only just beginning to understand. While sweet cherries may be more fun to eat, the most potent cherries are the tart variety. In addition to fighting inflammation and arthritis, cherries have also been found to fight gout, reduce body fat and lower levels of cholesterol. SUBSCRIBE TO OUR NEWSLETTER ONLINE WWW.RAINBOWLUNCHES.COM This Newsletter is published for information purposes. Rainbow Lunches makes no representations as to its level of accuracy, completeness, suitability, validity and will not be liable for any errors, omissions or delays in this information or any losses, injuries, or damages arising from its display or use. Information is acquired from various sources footnoted in the publication and Rainbow Lunches cannot be responsible for the accuracy of the material published from those sources. It is assumed that the owners-not Rainbow Lunches- of the footnoted resources own the intellectual property rights to the material on their sites and publications.