B vitamin deficiencies are typically seen in clusters

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B Vitamin deficiencies are typically seen in clusters B1 = Thiamine B2 = Riboflavin B3 = Niacin B5 = Pantothenic Acid B6 = Pyridoxine B7 = Biotin B9 = Folic Acid B12 = Cobalamin B Vitamins Sources Whole, unprocessed foods Vegetables Meat/Dairy (B12) Fortified grains B Vitamins Deficiency B1/Thiamine (Beriberi) = nervous system, weight loss, emotional disturbances, impaired sensory perception, weakness & pain in limbs, irregular heartbeat, edema, heart failure, death, psychosis B2/Riboflavin = cracked lips, sensitivity to sunlight, inflammation of tongue, dermatitis, sore throat B3/Niacin Pellagra = aggression, dermatitis, insomnia, weakness, mental confusion, diarrhea B Vitamins Deficiency B5/Pantothenic Acid = acne, parasthesia, burning feet B6/Pyridoxine = microcytic anemia, depression, high blood pressure, water retention B9/Folic Acid = macrocytic anemia B12/Cobalamin = macrocytic anemia, neuropathy, memory loss B Vitamins Toxicity B6 B12 Nerve Damage! Zinc Deficiency Loss of taste acuity Loss of appetite
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Calorie Restriction Serotonin High levels Elevates mood, calming Curbs food cravings Increases pain tolerance Helps sleep sound Low levels Depression Food cravings Calorie Restriction You can not underfeed or starve the human body and expect it to continue functioning and feeling the same. Starve any living organism and it will change. Calorie Restriction Food Preoccupations Collection of recipes, cookbooks, menus Hoarding food Binge eating Weight Gain After Starvation Preservation mechanism in response to famine is to store fat as soon as possible in a disproportionate fashion compared to muscle or bone (especially in abdomen, hips, cheeks) If body’s needs are consistently met, then it will go out of “famine” mode (hypermetabolic) Food & Mood Serotonin Dopamine Norepinephrine Cortisol
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Serotonin Manufactured from tryptophan, B6, B12, FA Protein-rich meal lowers brain tryptophan High carbohydrate snack increases brain trytophan but blood sugar falls quickly Whole grains & fruits increase brain trytophan, as blood sugar rises/falls slowly Omega-3 fatty acids increase serotonin Dopamine & Norepinephrine High levels Elevates mood Increases alertness Enhances mental functioning Improves ability to cope with stress
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