Health topics for everyone

This hub will cover a wide range of health topics including ailments, conditions, with great advice on supplements and home remedies.

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L-theanine is an an amino acid which is unique in that it is almost exclusively only found in the plant that is used to make tea. All teas come from the same plant Camellia sinensis, and depending on how the producers treat the leaves after cultivation determines which of the four basic types of true tea are black tea, oolong tea, green tea and white tea you are drinking. The leaves to produce White tea are un-wilted and unoxidized, Green tea are wilted and unoxidized, Oolong are wilted, bruised, and partially oxidised and Black tea are wilted, crushed, and fully oxidised. The advantage of drinking tea as a calming agent is that there are no side effects and importantly there tea will not cause drowsiness, tea is the second most popular beverage in the world, second only to water.

References:

1. ^ a b Nathan P, Lu K, Gray M, Oliver C (2006). "The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent". J Herb Pharmacother 6 (2): 21–30

2. Mason R. 200 mg of Zen; L-theanine boosts alpha waves, promotes alert relaxation. Alternative & Complementary Therapies 2001,April; 7:91-95

The thyroid is controlled by the hypothalamus and pituitary. The gland gets its name from the Greek word for "shield", after its shape, a double-lobed structure.

Kelp refers to several species of large, brown algae that can grow to enormous sizes reaching upto 80m in length which grows mainly in the oceans of the northern hemisphere. Kelp also known as Kombu is a type of seaweed, but not all seaweed is kelp the term seaweed loosely describes any type of vegetation growing in the ocean, including many other types of algae and plants.

Coenzyme Q, CoQ is found in the cells of all living organisms comprising both plants and animals including humans. The amount of CoQ found in plants and animals varies between each species depending on the structure of the CoQ. Humans have CoQ10 because it has 10 isoprene units.

Vitamin B is a water soluble organic compound which is an essential nutrient needed by the body for everyday living, and the hundreds of processes your body carries out to enable it to function, Like all vitamins it cannot be manufactured by the body and must be derived from dietary sources or from supplementation in the case of known deficiencies. Because Vitamin B is water soluble a lot of it is secreted in the urine on a daily basis making the daily intake either through food sources in the diet or by taking supplements important for all the functions it is required for to enable the body to function.

There are now 8 main B Vitamins within the group, originally it was thought there was just one vitamin called vitamin B. As scientists investigated this vitamin it was realized there where over 22 vitamins which where chemically different to each other, but existed in the same foods. Over time it was realized that a lot of the 22 were not actually vitamins for a variety of reasons including they could be manufactured within the body, some were not organic and whilst some were not essential to humans they where required by other organisms. This is why there are gaps in the numbering system of what is now known as the B vitamin family, which consists of, B1, B2, B3, B5, B6, Biotin (B7), Folic Acid (B9) and B12.

3 substances which are sometimes referred to as being part of the B Vitamin family are Choline, Inositol and PABA.

Choline is is an organic compound, classified as a water-soluble essential nutrient,usually grouped with in the B Vitamin family, however it does not have a B number and is known as Bp.

Inositol is not technically a Vitamin because it can be synthesised by the body.

PABA, (para-aminobenzoic acid) is not essential to human health so is not technically a Vitamin

B Vitamin - - - - - - - - Name - - - - - - - - - - - -Dietary Source

B1 - - - - - - - - - - - - - -Thiamin - - - - - - - - - - brewers yeast, brown rice, wheat germ and soya beans

B2 - - - - - - - - - - - - - -Riboflavin - - - - - - - - -almonds, eggs liver and milk

B3 - - - - - - - - - - - - - -Niacin - - - - - - - - - - - -fish, eggs, brewers yeast, whole grains, millet, quinoa, almonds, wheat, pumpkin seeds, poultry, rice, brown rice, brussel sprouts, raspberries, artichoke, dates, celery, broccoli, mushrooms, dates and okra

B5 - - - - - - - - - - - - - -Pantothenic Acid - - - -mushrooms, avocado, broccoli, brown rice, oats and wheat

B6 - - - - - - - - - - - - - Pyroxidine - - - - - - - - -bananas, millet, buckwheat, wheat oats, brown rice, shellfish ie prawns, lobster, muscles, brown rice, chicken, spinach

B7 - - - - - - - - - - - - - Biotin - - - - - - - - - - - - egg yolk, liver, oysters, legumes and yeast

B9 - - - - - - - - - - - - - Folic Acid - - - - - - - - -barley, brown rice, wheat, sesame seeds, oats, chickpeas, lentils, mung beans, leeks, radishes, mushrooms, peaches, pears and yam

B12 - - - - - - - - - - - - Cobalamin - - - - - - - - -liver, fish, dairy products. there are no vegetable sources of B12

Choline - - - - - - - - - - Vitamin Bp - - - - - - - - -egg yolks, soy, beef, chicken, veal, turkey livers

Inositol - - - - - - - - - - -Vitamin B8 - - - - - - - - -nuts, seeds, brown rice, beans, whole grains, raisins, cantaloupe, bananas, citrus fruits

PABA - - - - - - - - - - - Vitamin Bx - - - - - - - - - liver, kidney, brewers yeast, molasses, whole grains, bran mushrooms, spinach

There are foods which are beneficial for several of the B Vitamins like: barley, game, eggs, sunflower seeds, peas, peppers and molasses

When food is cooked the high temperatures involved in the cooking process will result in most of the vitamin content being destroyed. The best method to cook food is steaming which will preserve more of the vitamin than boiling. With foods like nuts and grains which tend to be eaten raw the levels remain unchanged.

Vitamin B1 Thiamin

Deficiency results in the condition BeriBeri (common in the 19th century), which causes Oedama (water logging of the tissues) and Emaciation both of which have nerve damage associated with them. This condition occurs mainly in the tropics. The body must have B1 to be able to convert carbohydrates into energy, it does this by making thiamin pyrophosphate (TPP) which is the active form of Thiamin (B1). Every cell in your body needs Thiamin to be able to make adenosine triphosphate (ATP), this is the bodies main energy carrying molecule.

The bodies ability to absorb B1 is totally dependent on having enough B6, B9 and B12 already available within the body. Both smoking and consumption of alcohol interfere with absorption of thiamin.

Dietary sources are brewers yeast, brown rice, wheat germ and soya beans.

Vitamin B2 Riboflavin

A deficiency in this B Vitamin is associated with stunted growth in children. It is also responsible for inflammation of the tongue and lips with cracking in the corners of the mouth. Vitamin B2 is important in cell respiration and very beneficial in helping the liver clear excess oestrogen's. These may be partly responsible for breast and ovarian cancer in women. Vitamin B2 transforms B9 and B5 into the neurotransmitters which are crucial for thinking and memory. People who have high levels of B2 tend to perform best at memory tests.

Dietary sources are almonds, eggs liver and milk.

Vitamin B3 Niacin

This comes in 2 forms Niacin (nicotinic acid) and Niacinamide (nicotinamide). Niacin causes flushing because it dilates blood vessels this action keeps blood pressure down protecting the cardiovascular system. Taking an Aspirin at the same time as Niacin will help to reduce the flushing. Niacinamide does not have the flushing side effects. A deficiency causes Pellagra (although the deficiency has to be extreme), which is characterized by diarrhea, skin eruptions and mental disturbances. This condition occurs mainly in the sub tropics. This B Vitamin can be formed in the human body in very tiny amount from the amino acid Tryptophan.

50 enzymes rely on B3 for their proper functioning.

Any amount of alcohol in the body will inhibit absorption of Vitamin B3.

Dietary sources are fish, eggs, brewers yeast, whole grains, millet, quinoa, almonds, wheat, pumpkin seeds, poultry, rice, brown rice, brussel sprouts, raspberries, artichoke, dates, celery, broccoli, mushrooms, dates and okra.

Vitamin B5 Pantothenic Acid

Being deficient can cause dermatitis. B5 is known to be involved in the breakdown of fats and carbohydrates. It increase HDL (High Density Lipoprotein) levels which improve the ratio between the good and bad cholesterol's. B5 is needed to make hormones and healthy red blood cells. There is evidence that coenzyme A is converted from B5 which detoxifies the body.

Dietary sources are mushrooms, avocado, broccoli, brown rice, oats and wheat.

Vitamin B6 Pyroxidine

A low level of B6 is associated with skin disorders and problems with nerve damage and the central nervous system. Its main benefits are turning protein, fat and carbohydrate into energy and assisting in maintaining the nervous system, B12 is also very important in this role. Vitamin B6 enhances the white blood cells capability to attack offending pathogens. When B6 is synergistically in combination with B12, both will work together to prevent a build up of Homocysteine, by removing it from the blood, which can be partly responsible for atherosclerosis, (arteries furring up). Homocysteine is an amino acid found in meat, which causes blood cells to clump together and cling to arterial walls. It is very important to keep Homocysteine levels in check.

A lot of women take a B6 supplement to ease the symptoms associated with pre menstrual symptoms of bloating and cramping, although this use has not been studied and proven.

Dietary sources are bananas, millet, buckwheat, wheat oats, brown rice, shellfish ie prawns, lobster, muscles, brown rice, chicken and spinach

Vitamin B7 Biotin

B7 is more commonly known as Biotin, which is also known as Vitamin H. The body should be able to make its own from the bacteria which live in the intestines, if someone is taking antibiotics or who have a compromised immune system.

Deficiency can be responsible for dermatitis. It is essential for the breakdown of fats, carbohydrates, proteins and is beneficial for healthy hair, skin and nails. Because it is so key to the health of hair, skin and nails, brittle nails and hair along with hair loss may be a sign of Biotin deficiency. Cradle cap in infants may be due to Biotin deficiency, however it is important to consult with a doctor before giving supplements to children. Because of the importance of Biotin to hair health, many shampoos and conditioners have Biotin added to them.

Dietary sources are egg yolk, liver, oysters, legumes and yeast.

Vitamin B9 Folic Acid

This is essential for growth, energy and a strong immune system. B9 known as Folic Acid is also known as Folate or sometimes Folacin, is crucial to the good health of every cell within the body. B9 helps to form Dna and RNA in the genes, which are needed to regulate the formation of red blood cells, skin cells and the cells which line the small intestines.

Being deficient of B9 will causes anemia, because it is necessary for the formation of red blood cells. Without B9 the body will not be able to produce red blood cells.

Because B9 is so important in the making of DNA and RNA pregnant women are advised to supplement with B9 for the normal development of the fetus in the first 6 weeks of pregnancy.

There is evidence that B9 is better absorbed when it is taken with a B12 supplement and a Vitamin C supplement, as Vitamin C prevents the B9 from being broken down to quickly in your body.

Dietary sources are barley, brown rice, wheat, sesame seeds, oats, chickpeas, lentils, mung beans, leeks, radishes, mushrooms, peaches, pears and yam.

Vitamin B12 Cobalamin

The Cobal part of Cobalamin refers to the metal Cobalt in B12.

B12 can be produced by micro-organisms in the gut, however as we age our natural levels of B12 decrease. Being deficient in B12 will cause pernicious anemia (defective production of red blood cells) and a degeneration of the nervous system. Pernicious anemia is a stubborn form of anemia which does not improve when iron supplements are taken, this type of anemia occurs because the stomach fails to excrete a special substance called intrinsic factor. The body needs the intrinsic factor for efficient absorption of Vitamin B12

If the deficiency is severe signs of senility may be displayed. This B Vitamin is absolutely essential for the production and maintenance of the myelin sheath which insulates and protects the nerve fibers. B12 is important so the body can effectively use B9 (Folic Acid).

B12 is required for energy production, to make myelin, production of red and white blood cells, the removal of Homocysteine. It is available as Cyanocobalamin a stable form of Cobalamin which the body converts to Methylcobalamin, B12 can be bought as a supplement already in this form making it instantly bioavailable.

Total vegetarians (vegans) must take a vitamin B12 supplements or consume B12 -fortified foods, or they will eventually become deficient. Because there is no Vitamin B12 in vegetables the only sources are liver, fish and some dairy products.

Dietary sources are liver, fish, dairy products. there are no vegetable sources of B12

Choline Vitamin Bp

Choline works very closely with B12 and B9 in the breakdown of fats. Being deficient in Choline may result in the degeneration of the liver and hardening of the arteries. The main health benefit of Choline is when it is converted to Acetylcholine. This is an important neurotransmiter required in the brain for memory function, intelligence and mood. People who have Alzheimer's usually have low levels of Acetylcholine in their brains.

Dietary sources are egg yolks, soy, beef, chicken and veal, turkey livers.

Inositol Vitamin B8

Inositol which is present in all cells, is also involved in the production of serotonin. Being deficient may be responsible for some forms of depression. The version Inositol Hexaphosphate, also known as IP6, is derived from Phytic Acid which is found in nuts, seeds, brown rice, beans, whole grains, raisins, cantaloupe, bananas and citrus fruits is obtained when the Phytic Acid combines with bacteria in the digestive tract. This is why it is not technically a vitamin.

Inositol combines with Choline to form Lecithin, a type of lipid which is needed to make healthy cell membranes. This is especially important for the brain, heart and liver.

Dietary source are nuts, seeds, brown rice, beans, whole grains, raisins, cantaloupe, bananas and citrus fruits.

PABA para-aminobenzoic acid Vitamin Bx

Paba assists the body in the manufacture of red blood cells, however its main reported benefits are in protecting against UVB rays. It has been found to delay the onset of wrinkles and keeps skin smooth. Because of these benefits it is taken by people who have conditions relating to the skin and connective tissues. Some studies suggest PABA mat be beneficial for people who suffer with hair loss because it is believed it protects the hair follicles.

Dietary source are liver, kidney, brewers yeast, molasses, whole grains, bran, mushrooms and spinach

Cysteine is a non essential amino acid which means that humans can synthesise it. This will occur under the bodies normal physiological conditions as long as there is a sufficient quantity of Methionine available.

Dietary sources of Cysteine are most high-protein foods, including from animal sources: eggs, milk, whey protein, ricotta, cottage cheese, yogurt, pork, sausage meat, chicken, turkey, duck, luncheon meat and from vegetarian sources: red peppers, garlic, onions, broccoli, brussel sprouts, oats, granola, wheat germ.

The main benefits of supplementing with Cysteine are for its immune boosting properties, being a powerful antioxidant because it is a precursor to Glutathione the bodies most natural and abundant antioxidant, and its ability to detoxify the liver.

Cysteine also has the ability to tightly bind to heavy metals like mercury, lead, and cadmium.

Beta-keratin the main protein component of nails, hair and skin contains the amino acid Cysteine. It is important in the production of collagen and improves the elasticity and texture of skin.

Cysteine strengthens the protective lining of the stomach and intestines, this may help prevent damage caused by aspirin and similar drugs.

N-Acetyl-L-Cysteine, sometimes referred to as N-Acetyl Cysteine ( NAC), is the acetylated form of Cysteine. NAC is the form which is most easily absorbed from supplementation by being more water soluble than Cysteine and more bioavailable. This means the body can utilise NAC more efficiently.

NAC the Acetylated form of Cysteine is a mucolytic, mucus-dissolving, breaking the mucoproteins in the lungs and thinning the mucus. This will benefit conditions like emphysema, bronchitis, tuberculosis, bronchiectasis, amyloidosis and pneumonia.

Hospitals use NAC for the treatment of acetaminophen, paracetamol overdose.

Glucosamine benefits for osteoarthritis

Glucosamine (C6H13NO5) is an amino sugar and a prominent precursor in the biochemical synthesis of glycosylated proteins and lipids. Glucosamine is found as a major component of the exoskeletons of crustaceans and other arthropods, in fungi and many higher organisms and is one of the most abundant monosaccharides. It is produced commercially by the hydrolysis of crustacean exoskeletons. Glucosamine is commonly used as a treatment for osteoarthritis.

Oral glucosamine is commonly used for the treatment of osteoarthritis. Since glucosamine is a precursor for glycosaminoglycans, and glycosaminoglycans are a major component of joint cartilage, supplemental glucosamine may help to rebuild cartilage and treat arthritis. Its use as a therapy for osteoarthritis appears safe, but there is conflicting evidence as to its effectiveness, despite the positive results evidenced in several prospective controlled clinical trials.

A typical dosage of glucosamine salt is 1,500 mg per day. Glucosamine contains an amino group that is positively charged at physiological pH. The anion included in the salt may vary. Commonly sold forms of glucosamine are glucosamine sulphate and glucosamine hydrochloride. The amount of glucosamine present in 1500 mg of glucosamine salt will depend on which anion is present and whether additional salts are included in the manufacturer's calculation. Glucosamine is often sold in combination with other supplements such as chondroitin sulfate and methylsulfonylmethane.

Glucosamine is a popular alternative medicine used by consumers for the treatment of osteoarthritis. Glucosamine is also extensively used in veterinary medicine as an unregulated but widely accepted supplement.

Clinical studies have consistently reported that glucosamine appears safe.

Weak and brittle nails

If you suffer from weak and brittle nails you may benefit from taking a biotin supplement.

Biotin supplements may improve thin, splitting, or brittle toe and fingernails as well as improve hair health.

Preliminary evidence from a small controlled study suggests that biotin may increase the thickness of brittle nails, reduce their tendency to split, and improve their microscopic structure

Animal studies suggest that biotin supplementation can be helpful for deformed hooves in horses and pigs. Since animal hooves are made of keratin, the same substance from which human nails are made, these findings have encouraged researchers to study the effects of biotin on brittle nails in humans.

Biotin has also been used to combat alopecia (partial or complete loss of hair) in both children and adults

What is biotin

Vitamin H, more commonly known as biotin is a water-soluble B vitamin that plays an important role in metabolizing the energy we get from food. Biotin assists four essential enzymes that break down fats, carbohydrates, and amino acids (the building blocks of protein).

Biotin a general overview

Biotin is used in cell growth, the production of fatty acids, metabolism of fats, and amino acids. It plays a role in the Citric acid cycle, which is the process in which biochemical energy is generated during aerobic respiration. Biotin not only assists in various metabolic chemical conversions, but also helps to transfer carbon dioxide. Biotin is also helpful in maintaining a steady blood sugar level. Biotin is often recommended for strengthening hair and nails and is found in many cosmetic products for hair and skin.

Biotin the technical stuff

Biotin is also known as vitamin H or B7 and has the chemical formula C10H16N2O3S (Biotin; Coenzyme R, Biopeiderm). This is a water-soluble B-complex vitamin which is composed of an ureido (tetrahydroimidizalone) ring fused with a tetrahydrothiophene ring. A valeric acid substituent is attached to one of the carbon atoms of the tetrahydrothiophene ring. Biotin is important in the catalysis of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and to metabolize leucine.