4. B vitamins
Low levels of several of the B vitamins appear to be related to high levels of homocysteine in the blood. Homocysteine is associated many diseases, including cardiovascular disease, cancer, Parkinson's, and Alzheimer's.
• B-6. A recent study published in the Journal of the American Medical Association linked taking B vitamins with a 56 percent reduced risk of lung cancer — as long as you refrain from smoking. According to scientists, vitamin B-6 is involved in 100 chemical reactions in your body every single minute. Clinical studies have shown B-6 is useful in treating atherosclerosis, ADHD, depression, edema, asthma, carpal tunnel syndrome, asthma, and autism. Pyridoxal-5-phosphate or P-5-P, is the activated form of vitamin B-6 that the body uses best, and some experts recommend that B-6 supplements contain P-5-P.
B-6 is found in many foods including meat, beans, and fortified cereals. The RDA for men and women ages 19 to 50 is 1.3 mg daily, and 1.7 mg for men and women over the age of 50. B-6 is found in wheat bran, seeds, beans, and beef. If taken as a supplement, it should be taken with other B vitamins. B-6 works with vitamins B-12 and folic acid to reduce the risk of heart disease by inhibiting homocysteine.
• B-12. The prevalence of B-12 deficiencies increase with age, and could be due, in part, to the widespread use of gastric acid-blocking medications. Vegetarians are also at risk of deficiency because the vitamin is found mainly in animal products, including meat, milk, milk products, and eggs. B-12 protects the nervous system, and permanent damage, such as dementia, blindness, and deafness can be the result of chronic deficiency. The RDA is 2.4 mcg daily for adults.
• Folate. Folate is the natural form of the vitamin, and folic acid is the synthetic form found in supplements and added to fortified foods. A deficiency of folate can lead to birth defects. Some research suggests that folate might slow the effects of aging on the brain. Folate can be found in green leafy vegetables and dried beans and peas. Since 1996, folate has been added to enriched breads, flours, cereals, rice, and other grain products. The RDA for adults is 400 mcg daily.
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