Immune system booster: Vitamins E & B

Vitamin E is a fat-soluble nutrient found in many foods. Its acts as an antioxidant in the body protect our cells from the damage caused by free radicals. Like cigarette smoke, air pollution, and ultraviolet light from the sun. Vitamin E also boosting our immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. Also our cells use vitamin E to interact with each other and to carry out many important functions.

Vitamin E sounds like a single substance, but it is actually the name of eight related compounds in food, including alpha-tocopherol. Each form has a different potency or level of activity in the body.

Daily Recommended Amount of Vit E.

The amount of vitamin E we need each day depends on our age.

Recommended Amount of Vit E for, Infants 7–12 months 5 mg (7.5 IU) Children 1–3 years 6 mg (9 IU) Children 4–8 years 7 mg (10.4 IU) Children 9–13 years 11 mg (16.4 IU) Teens 14–18 years 15 mg (22.4 IU) Adults 15 mg (22.4 IU) Pregnant teens and women 15 mg (22.4 IU) and Breastfeeding teens and women 19 mg (28.4 IU)

Note, highest safe level of vitamin E supplements for adults, in natural forms of vitamin E, is 1,500 IU/day and for the man-made (synthetic) form, is 1,000 IU/day.

Vitamin E deficiency.

Vitamin E deficiency is very rare in healthy people. It is almost always linked to certain diseases where fat is not properly digested or absorbed. Like for example, Crohn’s disease, cystic fibrosis, and certain rare genetic diseases such as abetalipoproteinemia and ataxia with vitamin E deficiency (AVED). Vitamin E needs some fat for the digestive system to absorb it.

Vitamin E deficiency also cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems and weakened immune system.

Take Vitamins E; here are Foods that are richer in Vitamins E
Nutritional elements like vitamin E are often most found in fresh fruits and vegetables.

• Mustard Greens – a hot tasting green are the top carriers of vitamin E and a lot to a healthy meal.
• Swiss chard – leafy green that helps put a whole lot of vitamin E
• Spinach – Spinach a health booster. With vitamin E and many more antioxidants and essential nutrients.
• Kale and Collard Greens – has also a vitamin E and other essentials.
• Nuts – Almonds and some other nut varieties contain vitamin E and more great nutrients.
• Tropical Fruits – Fruits like papaya and kiwi are sources of vitamin E.
• Red Bell Peppers – also a great source of vitamin E, vitamin C, and other similar powerful antioxidants.
• Oils – Vegetable oils such as olive oil are also a good source of vitamin E and other nutrients. Keep away from sunlight to help keep them fresher.
• Wheat – also be a great source of vitamin E,

All of these foods can help us and bring the many health benefits of vitamin E into a daily diet.

The "B" vitamins are a group of water-soluble vitamins that play important roles in cell metabolism. Human metabolism, growth, reproduction, general health, appetite the normal functioning of the digestive tract nervous stability and blood cell formation. Though these vitamins share similar names, research shows that they are chemically distinct vitamins that often coexist in the same foods. This supplements containing all 8 as a vitamin B complex.

All 8 are essential for human metabolism, growth, reproduction, general health, appetite, the normal functioning of the digestive tract, nervous stability and blood cell formation.
- See more at: http://www.healthylife-healthyplanet.com/b-vitamins.html#sthash.n3yhg7W0.dpuf

All 8 are essential for human metabolism, growth, reproduction, general health, appetite, the normal functioning of the digestive tract, nervous stability and blood cell formation.
- See more at: http://www.healthylife-healthyplanet.com/b-vitamins.html#sthash.n3yhg7W0.dpuf

All 8 are essential for human metabolism, growth, reproduction, general health, appetite, the normal functioning of the digestive tract, nervous stability and blood cell formation. - See more at: http://www.healthylife-healthyplanet.com/b-vitamins.html#sthash.n3yhg7W0.dpuf

The list of "B" VITAMINS COMPLEX

Vitamin B 1 (thiamin) Vitamin B 2 (riboflavin) Vitamin B 3 (niacin or niacinamide) Vitamin B 5 (pantothenic acid) Vitamin B 6 (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride) Vitamin B 7 (biotin) Vitamin B 9 (folate) Vitamin B 12 (various cobalamins; commonly cyanocobalamin in vitamin supplements)

The FUNCTION of B Vitamins.

• B1 - Vitamin b1 Thiamin plays a central role
• B2 - Vitamin b2 Thiamin in the generation of energy from carbohydrates. It is involved in RNA and DNA production, as well as nerve function. Its active form is a coenzyme called Thiamin pyrophosphate (TPP), which takes part in the conversion of pyruvate to acetyl Coenzyme A (CoA) in metabolism.
• B3 – Riboflavin, Riboflavin is involved in the Vitamin b3 energy production for the electron transport chain, the citric acid cycle, as well as the catabolism of fatty acids (beta oxidation)
• B5 - Vitamin b5 Niacin is composed of two structures: nicotinic acid and nicotinamide. There are two co-enzyme forms of niacin: the nicotinamide adenine dinucleotide (NAD) that carries hydrogens and their electrons during metabolic reactions, including the pathway from the citric acid cycle to the electron transport chain and the nicotinamide adenine dinucleotide phosphate (NADP) a coenzyme in lipid and nucleic acid synthesis, this two play an important role in energy transfer reactions in the metabolism of glucose, fat and alcohol.
• B6 - Vit B6 Pantothenic acid is involved acid in the oxidation of fatty acids and carbohydrates.
• B7 - Vit b7 Pyridoxine is usually stored in the body as pyridoxal 5'-phosphate (PLP), a co-enzyme form of vitamin B 6. It’s involved in the metabolism of amino acids and lipids; in the synthesis of neurotransmitters and hemoglobin, as well as in the production of nicotinic acid (vitamin B 3). It’s also plays an important role in gluconeogenesis.
• B8 - Vitamin b8 Biotin is plays a key role in the metabolism of lipids, proteins and carbohydrates.
• B9 - Vitamin b9 Folic Acid acts as a co-enzyme in the form of tetrahydrofolate (THF), which is involved in the transfer of single-carbon units in the metabolism of nucleic acids and amino acids. It is needed for normal cell division, especially during pregnancy and infancy, which are times of rapid growth. Folate also aids in erythropoiesis, the production of red blood cells.
• B12 - Vitamin b12 Cobalamin is involved in B 12 the cellular metabolism of carbohydrates, proteins and lipids. It is essential in the production of blood cells in bone marrow, nerve sheaths and proteins.

 Vitamins B complex deficiency symptoms.

• Symptoms in the skin, like, dermatitis, dry skin, cracks at the corners of the mouth, frequent bruising and wounds that takes a long time to heal,
• Possible symptoms, Muscle weakness, lack of coordination and wasting away of muscle mass. Pain or soreness in the muscles or joints may also feel. Tingling in the fingers and toes may also occur,
• Mental effects, like, confusion, headache, insomnia or irritability, an increased sensitivity to light, Anemia,
• Gastrointestinal symptoms, like a nausea, vomiting or diarrhea, Folate deficiency is also harmful, especially in the mother‘s to be, because it can cause severe neurological birth defects.

Overdose effect of b vitamins.

Because b vitamins are Water-soluble it is eliminated in the urine, taking large doses of certain B vitamins may produce a little and passing effects.

B vitamin sources.

• B vitamins are found in whole unprocessed foods. Processed carbohydrates such as sugar and white flour tend to have lower B vitamin than their unprocessed counterparts. because of this reason that unprocessed has a high vit b than processes food many country including US are required by law that this B vitamins thiamine, riboflavin, niacin, and folic acid should be added back to white flour after processing, this flour called Enriched Flour on food labels.
• B vitamins are particularly concentrated in meat such as turkey, tuna and liver. 
• Good sources for B vitamins include whole grains, potatoes, bananas, lentils, chili peppers, tempeh, beans, nutritional yeast, brewer's yeast, and molasses.

Take Vitamins E and B an essential Vitamins for our Immune Systems.

Sources. 

http://www.livestrong.com/article/342433-vitamin-b-complex-deficiency-symptoms/#page=1
http://en.m.wikipedia.org/wiki/B_vitamins

http://ods.od.nih.gov/factsheets/VitaminE-QuickFacts/
http://www.nlm.nih.gov/medlineplus/ency/article/002406.htm