Healthy Restaurant Dining
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There are several helpful tips to healthy restaurant dining. Check out this video to learn more.
Transcript: Monitoring your weight doesn't mean that you can't enjoy an evening on the town! Keep watching for ten...
Monitoring your weight doesn't mean that you can't enjoy an evening on the town! Keep watching for ten easy tips that will ensure your dining experience is a healthy one. Most Americans eat out four to five times a week. If you're watching your weight, that doesn't mean you can't join them! A few simple tips make it easy to exercise restraint so you can dine at a restaurant without a side of guilt. Let's start with a simple tip. Before leaving home, ask yourself this question: Which will I enjoy most: an appetizer, a cocktail or dessert. A. After you make a selection, stick to your resolve. You shouldn't have to sacrifice your favorite part of dining out, B. but be smart - indulge in what you really want, and practice restraint elsewhere. These days, restaurant portions are bigger than ever. The average restaurant meal is usually 5 times the FDA recommended size for a full meal! When you are eating out, remember that portion size is important! How much food you eat is almost as important as what you eat. A great way to watch your intake is to set aside a reasonable amount of food before you start eating. You can ask for a separate plate or a to-go container to help you portion your food. Another means to control restaurant indulgence is to ask for toppings, dressings and sauces on the side. Doing this allows you to enjoy exotic flavors while still controlling how much you consume. Whenever you can, ask for extra vegetables to be added to your dish. Not only are veggies a healthy choice, they're also rich in fiber, so they leave you filling full fast! Avoid all-you-can eat deals and buffet restaurants. Studies have shown that most of us eat up to 25 percent more when the price is all-inclusive, simply because we want to get more bang for our buck. And watch your liquid calories! A restaurant-sized soda with one free refill will set you back 400 calories. And an 8-ounce margarita has five-hundred and forty calories! A better bet is to replace that soda with water and lemon. Instead of a highly caloric mixed drink, try a glass of wine instead, which has about 110 calories. When you're eating out, look for waist-friendly words on the menu. Steamed, baked, grilled, broiled or poached are all likely to be healthier options. An insider restaurant tip is to make friends with salsa. This low-calorie, tasty treat is a great topper for potatoes, chicken, fish, and even salads! Remember that restaurant-dining is about customer-service. Most chefs will be happy to cater to your dietary needs. Ask to speak to a chef, or explain to your waiter that you'd prefer a lighter preparation. Eating out doesn't have to mean missing out! By choosing wisely, you can find a meal to enjoy at any restaurant.More »
Last Modified: 2014-04-02 | Tags »
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Controlling the amount of food you eat per meal will help you maintain your weight. Watch this to learn some portion control tips.
Transcript: Often, we spend a great deal of time deciding what to eat and overlook an equally important part of the...
Often, we spend a great deal of time deciding what to eat and overlook an equally important part of the weight-loss equation-how much we should eat. People who are watching their caloric intake often expend a lot of energy trying to decide what foods they should eat, only to have their efforts undermined by misjudging the serving size of their food. A. The portions of food we consume in any given meal have increased significantly in the last forty years. While we may think we're getting more for our money, B. in reality, all we're getting is bigger waistlines! For example a bagel has grown so much that it is now roughly equivalent to five slices of bread! Unfortunately, we have lost an accurate perspective on how much food exists in a healthy portion. Partly to blame is our skewed plate perception. Normal' plates today are 4 to 6 inches larger than they were a few decades ago. The problem with bigger plates is that we instinctively want to fill them, resulting in unhealthy pile-ups of food. It is clear that paying attention to portion size is important. Regardless of the food you're eating, if you consume more than your body can use, weight gain is a likely result. So, what should you eat? Let's first differentiate between a serving and a portion. A serving is the standard measure of food as seen on the food pyramid. When you read a nutritional label, the dietary information provided is always for a standard amount of food-a serving. A portion, on the other hand, is defined as what you end up actually eating. To demonstrate, let's look at the size of a standard one-ounce serving of potato chips, which contains 152 calories and 9.8 grams of fat. Most of us, however, would end up eating a portion of at least three times that...consuming a whopping 456 calories and 29.4 grams of fat! Eating portions that are the appropriate serving-size can be much easier if you know what a proper serving looks like. A. A serving of meat should be about the size of a deck of playing cards, B. while a serving of cheese is equivalent to the size of four stacked dice. C. A serving size of nuts, candy, or other snacks should be able to fit in the palm of your hand. As for fruits and veggies-load up your plate! These healthy options fill you up fast and your body loves them, too. One sure-fire way to gain perspective on portion and serving size is to use the same bowl and plate each time you eat. A. Try to use plates that measure 7 inches across,B. and bowls that are 6 inches. C. This will help keep you mindful of portion sizes and allow you to eat less at every meal...almost effortlessly! Making informed decisions about how much food to consume at each meal is an easy way to cut back on calories and weight gain. Doing so will help you see positive changes in your health, and your waistline.More »
Last Modified: 2014-04-02 | Tags »
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Trying exotic food can seem exciting and adventurous but how prepared are you to guard the safety of your stomach? Learn more about food safety for globe trekkers in this video.
Transcript: Don't wind up wishing you had never (ever!) tried that exotic cuisine! While local food is an inherent...
Don't wind up wishing you had never (ever!) tried that exotic cuisine! While local food is an inherent part of cultural immersion, stomach upset can turn your global trek into a train wreck. As many unfortunates can attest, diarrhea is the most common problem effecting travelers, especially in developing countries. Travelers' diarrhea is an intestinal infection caused by bacteria, parasites, or viruses transmitted through food and water. But it IS avoidable.The highest-risk foods are unpasteurized milk products un-bottled beverages and drinks served with ice foods that aren't piping hot and undercooked meats and fish. Many times, fare from street vendors can also be the culprit of travelers' diarrhea! No precaution is foolproof, but a little know-how goes a long way in those far-away locales!More »
Last Modified: 2013-06-13 | Tags »
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Traveling by air can be exhausting, but there are other factors at work in how you feel when flying. Check out this healthy flight guide for more information.
Transcript: There's no reason to finish a flight feeling like you've been through the ringer! Stay healthy while...
There's no reason to finish a flight feeling like you've been through the ringer! Stay healthy while you fly by avoiding alcohol and caffeinated drinks. Both are extremely dehydrating, and air cabins-as your skin knows-are dry enough as it is! Finally, a reason to be glad that airlines have given up on meals! You'll feel better if you avoid eating a heavy meal during and before the flight. Instead, bring light snacks like fruit or pretzels. Make it a point to get up and walk for about five minutes every hour. If you're not allowed to walk, prop your feet on your carry-on bag. Rotate your ankles and lift your knees while seated. An insider tip is to invest in a pair of elastic flight socks, available at most pharmacies. These socks apply pressure to the ankle, in turn squeezing blood up towards the heart, which assists in circulation. Follow these tips and you can actually spend time enjoying your destination-not dreading your return home!More »
Last Modified: 2014-01-17 | Tags »
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Do you have what you affectionately refer to as an alcoholic liver? Or does your body hate the effects of alcohol? Whether you suffer from alcoholism or only enjoy the occasional drink, this video will show you how drinking really effects your body.
Transcript: You savor the first sip-and the multiple sips after-but what does your body think of that alcohol fix?...
You savor the first sip-and the multiple sips after-but what does your body think of that alcohol fix? Your body reacts to alcohol as it would to a poison. In other words, it works as hard to get it out as you work to get it in! First, the liver changes alcohol into acetaldehyde, a highly toxic substance. This then turns into acetate, a harmless substance that is passed out of your body in your urine, and-more minutely-in your breath and sweat. This process is hard work, and it means that your liver can't focus on its other job, which is sending energizing glucose to other areas of your body. That's why you feel tired, weak, and disoriented following a booze binge. And take note: It takes the liver of a 150-pound person two hours to metabolize one beer! The bottom line is that alcohol does a number on your body. So drink smart!More »
Last Modified: 2013-04-17 | Tags »
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Everyone should pay attention to the nutritious content in their food, but those who want to lose weight should be extra vigilant. Learn more about nutrition for weight loss.
Transcript: You want to eat healthy, but what does healthy really mean, anyway? If you're worried about gaining the...
You want to eat healthy, but what does healthy really mean, anyway? If you're worried about gaining the freshman fifteen, it's wise to evaluate what you're putting into your body. The bottom line is that any increase or decrease in your weight is a direct result of the number of calories you consume versus the number of calories you burn.If you take in the same amount of calories that you use as fuel, there won't be any leftover to store as fat, and your current weight will hold steady. Take in more calories than you burn, however, and you'll end up gaining weight. Because there are 3,500 calories in a pound, it might seem like it would take a long time to gain any weight. But consuming just 100 extra calories a day-say in the form of an additional soda-could add up to a ten pound weight gain in just one year. To avoid eating too much, know that most men looking to maintain a stable weight need about 2,500 calories each day, while women require 2,000 calories. This number does vary according to your specific body type, age, and activity levels, so talk to your college nutritionist about the right caloric intake for you. After you determine how much you should be eating, it is vital to decide what types of food you should consume. The United States has recently revised its food guide pyramid, a chart that details the types and amounts of food both genders should consume. For example, according to the food pyramid, women should consume six ounces of grains each day, while men should consume eight ounces of grains each day.Remember that an ounce of grain is equal to one slice of bread, one cup of cereal, or half a cup of cooked rice or pasta. For both genders, at least half of those servings should be made up of whole grains, like whole wheat flour, brown rice, and oatmeal. The rest of the grain allowance can include the less healthy refined grains, like white bread and sugary cereal, but it's best to stick to whole grains for both health and waistline reasons! Vegetables are next on the pyramid, and women need two and a half cups daily, while men should have three. For fruits, it's important that both genders consume about two cups each day. A cup of fruit is equal to a small apple or a large banana or orange. Proteins are also an important component of a balanced diet, and can be gotten by eating nuts, eggs, beans, fish and meat. Men should consume 6 ounces of protein a day, while women should consume 5 _ ounces-and to give you a sense of what an ounce of protein is-one ounce of protein can be found in one egg, in one tablespoon of peanut butter, or in a handful of nuts or seeds.According to the USDA, men and women also need three cups from the dairy group each daily. A cup of dairy is equivalent to three slices of cheese or one and a half cups of yogurt. After you consume your daily dose of recommended foods, you are usually left with 100 to 300 discretionary calories. These calories can be used to enjoy unhealthy junk food, like chips or candy, or for alcohol. Although it may be tough at first, following these guidelines will help you maintain a healthy weight through college and your life.More »
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If you've ever wanted to try Alli for weight loss it's important to get the facts on this weight loss pill. Watch this video to find out more.
Transcript: Youve probably been hearing a lot of buzz about alli, the first over-the-counter, FDA approved weight...
Youve probably been hearing a lot of buzz about alli, the first over-the-counter, FDA approved weight loss pill. So whats the real deal with alli? alli is a weight loss aid that blocks the absorption of up to 25 percent of the fat you consume. Although its only been on the market since June of 2007, alli is not new. In fact, alli is actually a lower dose of the prescription drug orlistat, which has been marketed under the name Xenical since 1999. Although Xenical is available in 120 milligram capsules and alli is sold in 60 milligram doses, the method of action of these lipase inhibitors is the same. But to understand how the drug works, lets first take a look at the digestive process. When you eat, enzymes in your intestines break down fats, carbohydrates and proteins. Fat calories are then stored in the body to be used as energy. When you eat more calories than you need, you hold on to this extra fat, resulting in weight gain. alli promotes weight loss by attaching to the enzymes that break down fat, preventing up to a quarter of the fat consumed from being digested. Because undigested fat cant be absorbed and stored, it passes out of the body in your bowel movement. Although alli is sold as an over-the-counter medication, it is only approved for use by overweight individuals who are over the age of 18. GlaxoSmithKline, the manufacturers of alli, call the pill a comprehensive program, and recommend that it be combined with a low-fat, low-calorie diet and a healthy exercise plan. When you purchase alliusually for about $50 a monthyou have the option of visiting the companys website. There, you can register as a user and receive a customized exercise and eating plan. A big part of the eating plan is keeping fat to less than 15 grams per meal. Although alli does block some fat, eating too much while on the program can result in side effects. alli sounds great, but people experience negative effects, like hard to control or loose stools and gas with oily spotting. This medication can reduce the absorption of some important vitamins, resulting in deficiencies in the long run. For this reason, it is recommended to take a multivitamin once a day at bedtime while using alli. In addition, women who are pregnant or breast feeding, people who have had organ transplants, those who have trouble absorbing food and people taking cyclosporine should all avoid alli. People who arent overweight or obese should also avoid this medication. Although alli can increase weight loss by up to 50 percent more than dieting alone, it should always be combined with a healthy diet and a regular exercise plan. As the first weight-loss medication to be approved for over-the-counter use, alli has received more than just 15 minutes of fame! Still, its very important to talk to your doctor before taking this medication, or beginning any diet or exercise program.More »
Last Modified: 2012-11-17 | Tags »
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Zinc plays an important role in healing and sense perception. Watch this video to learn about the necessity of consuming a daily intake of zinc.
Transcript: Zinc formulations have been used in Egypt since ancient times to speed wound healing. Modern science...
Zinc formulations have been used in Egypt since ancient times to speed wound healing. Modern science proves that the Egyptians were on to something. Zinc is a mineral that is essential for the functioning of hundreds of enzymes, which are substances that promote biochemical reactions in the body. Zinc is also necessary for a healthy immune system. Zinc is particularly valuable in healing wounds, like for burn victims or patients who have had surgery. The mineral is involved in facilitating strong sensory perception, especially in taste and smell. Zinc is necessary for normal growth and development during pregnancy, infancy, childhood and adolescence. Zinc is also linked to testosterone production in men, which can increase sexual stimulation and satisfaction! Now that we know what zinc does, let's look at where it comes from. Zinc is secreted by at least 11 organs in the body, including the pancreas, the salivary glands and the prostate gland. The average adult female needs 8 milligrams of zinc a day. Adult males and pregnant or lactating women need 11 milligrams. A. While the body makes much of the zinc it needs, some foods, like oysters, provide additional sources of the mineral. B. Beef, pork, dark chicken meat and beans are also sources of zinc. Zinc is absorbed much better from animal-proteins than from plants, so vegetarians may need to ingest up to 50 percent more zinc than their meat-eating counterparts. A. People with gastrointestinal disorders, B. people who drink excess alcohol or C. those with chronic diarrhea may have trouble absorbing enough zinc, and can benefit from supplements. Too much of this mineral can result in zinc toxicity. 150 and 450 milligrams can reduce levels of HDL, the "good cholesterol," and can lower immune function. Zinc is essential for enzyme functioning and for a healthy immune system, but too much can be harmful. Always talk to your doctor before beginning a supplement program or new diet.More »
Last Modified: 2014-07-28 | Tags »
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Calcium is vital for bone health, but did you know that too much can be bad for you? Watch this video to learn more about calcium.
Transcript: You probably know that calcium is essential for the health of our bones. But did you know that our bodies...
You probably know that calcium is essential for the health of our bones. But did you know that our bodies don't even produce this important mineral? Calcium is a mineral that is essential for supporting the structure of bones and teeth. For this reason, 99 percent of the calcium in the body is stored in these areas. Calcium is also needed for blood vessel contractions and muscle usage. In addition, this mineral aids in the secretion of essential hormones and enzymes in the body. A shortage of calcium can lead to bone breakdown because the body must use the bone's calcium deposits to maintain normal nerve and muscle functions. The resulting bone loss, which usually occurs in older people, is known as osteoporosis. While calcium is essential to the normal functioning of the body, it needs some help getting into the blood stream. Vitamin D, which the body makes after being exposed to sun, plays a role in the calcium absorption. A. Picture a locked door. B. Vitamin D is a key that allows the calcium behind the door to leave your intestine and enter the bloodstream. C. For this reason, calcium needs Vitamin D to do its job. Most adults need 1,000 milligrams of calcium per day, although people over 51 should up their intake to 1200 milligrams. A. Calcium is not made in the body, but is found in dairy products like milk, cheese and yogurt. B. Broccoli, bread and edamame can also provide this vital nutrient. Vegans and people who are lactose intolerant are particularly likely to suffer from calcium shortages and may benefit from taking a daily supplement. Be aware that Phytic and oxalic acid, which are found in plant sources like spinach and soy, can prevent optimal absorption of calcium. More than 2,500 milligrams of calcium a day can result in negative effects like impaired kidney function, decreased mineral absorption and hypercalcemia, which is high calcium levels in the blood. Calcium is essential for bone growth and nervous system functions, but too much of the mineral can be harmful. Always talk to your doctor before beginning a new supplement or diet program.More »
Last Modified: 2014-07-28 | Tags »
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If you're not sure what is vitamin C and which foods are most packed with it you can always learn. Watch this video for helpful food tips.
Transcript: When you hear the words "Vitamin C," do you think of oranges? Would you be surprised to know B. that...
When you hear the words "Vitamin C," do you think of oranges? Would you be surprised to know B. that sweet red peppers contain twice as much? Keep watching to find out why it matters. Vitamin C, or ascorbic acid, is a water-soluble vitamin, which means it is not stored in the body and must be replenished daily. It is responsible for the growth and repair of tissue in all parts of your body. Vitamin C is necessary to form collagen, a protein used to make skin, scar tissue and blood vessels. A natural antioxidant, Vitamin C also blocks damage caused by free radicals, which are by-products of the digestive process and can also be found as toxins in the air. Since the 1970 publication of the book Vitamin C and the Common Cold, rumors have abounded regarding Vitamin C's ability to prevent and treat colds. Modern studies, however, have called this idea into question. Now that we know what Vitamin C does, let's look at where it comes from. Vitamin C is found in all fruits and vegetables. The highest concentrations exist in sweet red peppers, strawberries, broccoli, oranges and grapefruits. A. Most women need 75 milligrams of Vitamin C daily, B. while adult men and pregnant women require 90 milligrams. C. Breastfeeding women need more, about 120 milligrams daily. Smokers should also ingest120 milligrams of Vitamin C daily, because they are under increased oxidative stress from the toxins in cigarettes. Some drugs, such as birth control pills, aspirin and the anticoagulant warfarin, may contribute to lower levels of Vitamin C. Talk to your doctor about a complete list of substances that may affect this vitamin. Vitamin C is essential for tissue growth and repair. Because the vitamin is not stored in the body, toxic overload is rare. However, you should talk to your doctor before starting a new supplement or diet plan.More »
Last Modified: 2013-08-09 | Tags »
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If you know all about vitamin B12 then you know it can help fight fatigue. Get the facts in this video.
Transcript: Everyone's heard of Vitamin B12, but do you know what it does? And do you know if you're getting enough...
Everyone's heard of Vitamin B12, but do you know what it does? And do you know if you're getting enough of it? Vitamin B12 is a water-soluble vitamin that helps to maintain healthy nerve cells and red blood cells. It is also needed to make the DNA material that exists in every cell. In some cases, a deficiency of Vitamin B12 has been shown to cause fatigue and low-energy. That's why some people benefit from taking B12 shots. A Vitamin B12 deficiency is also a cause of anemia. Anemia occurs when there is an insufficient amount of hemoglobin in the blood, which prevents enough oxygen from reaching tissues and cells of the body. Common symptoms of anemia include pallor, breathlessness or weakness. Now that we know what Vitamin B12 does, let's look at how it works. During digestion, hydrochloric acid in the stomach releases vitamin B12 gathered from proteins that the body has consumed. Once released, the vitamin binds with a substance called intrinsic factor, or IF. The complex is then absorbed into the bloodstream to help maintain healthy cells. A. The average adult needs 2.4 micrograms of Vitamin B12 daily. B. Pregnant and lactating women need slightly more, up to 2.8 micrograms per day. Vitamin B12 is found in animal products, like fish, meat, poultry, eggs, milk and other dairy products, so getting the recommended amount is fairly easy for most adultsBoth elderly people and people with gastrointestinal disorders may have trouble absorbing Vitamin B12. These people, along with vegetarians, may benefit by taking a B12 supplement. Occasionally, excess alcohol intake, the diabetes drug Metformin, or proton pump inhibitors like Prevacid can interfere with the absorption of Vitamin B12. Talk to your doctor about all medications and substances that should not be combined with this vitamin. Vitamin B12 is essential for healthy nerve cells and red blood cells. Because the vitamin is water-soluble and released via urine, toxic overload is rare. However, you should always talk to your doctor before beginning a new supplement or diet program.More »
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It's okay if you're not sure what is vitamin B6 and what foods are packed with it. Just watch this video to learn all about it.
Transcript: Did you know that a baked potato could boost your mood? Keep watching to learn the secret of the spud!...
Did you know that a baked potato could boost your mood? Keep watching to learn the secret of the spud! Vitamin B6 is a water-soluble vitamin that is found in a plethora of foods. It is responsible for the synthesis of the mood-boosting hormones serotonin and norepinephrine, which explains why that B6-packed potato is a favorite comfort food! Vitamin B6 is essential in the creation of hemoglobin, a protein that brings oxygen to the body's issue, and affects the amount of oxygen that the protein carries. A. Because Vitamin B6 maintains the health of the lymphoid organs, which create white-blood cells, B. it's also vital to a healthy immune system. Vitamin B6 helps to keep blood glucose within a normal range. Because glucose is a main source of energy for the body, it's necessary to maintain normal levels of B6. It's clear that Vitamin B6 is important, so where does it come from? Vitamin B6 is found in a wide variety of foods, from fish to peanut butter. Bananas, pork, chicken, potatoes, legumes, eggs and spinach are also great sources of Vitamin B6. Most adults need 1.3 milligrams of Vitamin B6 daily. Pregnant and lactating women need more, between 1.9 and 2.0 milligrams. Both elderly people and people with gastrointestinal disorders may have trouble absorbing Vitamin B6 and can benefit by taking a supplement. A. Drugs like L-DOPA, which treats Parkinson's disease, B. and Isoniazid, which is prescribed for turberculosis, may interfere with Vitamin B6. C. Talk to your doctor about a complete list of substances that can affect this vitamin. Vitamin B6 is vital for a host of processes-from general feelings of well-being to boosting the body's energy levels! However, too much of the vitamin can be harmful, so talk to your doctor before beginning a new supplement or diet.More »
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