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List of B Vitamins and their "other names" - Manny, Moe, Jack, Niacin, Riboflavin etc.

Thursday, January 17, 2013

In entering the nutritional information for a KIND bar today, I noticed how they had B vitamins listed as B1, B2, B3 etc. And of course, the SparkPeople nutritional listing is a capricious listing of B vitamins by their number (B6, B12) as well as B vitamins known by their other names - Niacin, Riboflavin etc. And of course, I can never remember which is which. Why SparkPeople can't just combine both number and name in the nutritional listing in one nice neat listing beats me. So in the interest of improvements for the public good, here's a handy dandy list which I swiped from the website listed at the end of today's blog (Thank you!!!).

So, we have here:

B1 - Thiamine
B2 - Riboflavin
B3 - Niacin
B5 - Pantothenic acid
B6 - Pyridoxine
B7 - Biotin
B9 - Folate or folic acid
B12 - Cobalamin

And here's some nice blah blah from the rest of the website, with some editing tweaks that I made (you'll have to go back and forth between the website article and this blog to see how I made changes. Sorry!)

B vitamins perform a variety of important function in the body. They often work together to deliver a number of health benefits: enhance immune and nervous system function, support and increase the rate of metabolism, promote cell growth and division (including the red blood cells that help prevent anemia), maintain healthy skin and muscle tone, support the health of the heart and arteries and prevent neural tube birth defects (folic acid) to mention a few. B vitamins are also very interrelated. As mentioned above, B2 is necessary for the activation of B6; B6 and B2 are necessary for the conversion of tryptophan to vitamin B3; B12 is necessary to convert Folic acid to its active form; B6 deficiency reduces vitamin B12 absorption and so on and so on. This is just to say that each plays an intricate role that can not be ignored. That is why B vitamins are often referred to as the Vitamin B complex.

B1 (thiamine)

The minimum recommended daily amount is 1.2 mg.

Food sources of thiamine: whole grains, brewer's yeast, oatmeal, brown rice, asparagus, kale, cauliflower, eggs, pork, beans and peas.

For the complete list of foods and thiamine content in them, click here:

Deficiency causes beriberi, a disorder of the nervous system and the heart; it also leads to neurodegeneration, wasting and death. Poor diet, alcoholism and consumption of foods rich in anti-thiamine substances and thiaminase cause thiamine deficiency. Anti-thiamine substances are tea, coffee including decaffeinated, and betel nuts. Thiaminase (an enzyme that breaks down thiamine molecule) can be found in raw fresh water fish like carp and nardoo ferns which are not normally consumed by the general population in North America or Europe.

B2 (riboflavin)

The minimum recommended daily amount is 1.3 mg.

Food sources of riboflavin: organ meats (liver, kidneys and heart), milk, yeast, cheese, oily fish, spinach, green peas, eggs, almonds.

For the complete list of foods and riboflavin content in them, click here:

Deficiency symptoms include red and cracked lips, mouth and tongue sores, sensitivity to bright light, burning and itching of the eyes, and dermatitis.

B3 (niacin)

The minimum recommended daily amount is 16 mg for men and 14 mg for women.

Food sources of niacin: tuna, salmon, swordfish, trout, mackerel, peanuts, corn, chicken, beef, lamb, brewer's yeast, beans, whole grains.

For the complete list of foods and niacin content in them, click here:

Deficiency causes pellagra (a disease of "three Ds": diarrhea, dermatitis, dementia). Symptoms include reddish skin rash, weakness, tremors, anxiety, and confusion.

Large doses in excess of 1,000 mg can cause liver damage.

B5 (pantothenic acid)

The minimum recommended daily amount is 10 mg.

Food sources of pantothenic acid: yeast, liver, chicken, whole grains, avocado, raw mushrooms, trout, peanuts, lentils. Food processing can destroy pantothenic acid.

For the complete list of foods and pantothenic acid content in them, click here:

Deficiency of pantothenic acid is extremely rare.

B6 (pyrodoxine)

The minimum recommended daily amount is 1.7 mg.

Food sources of B6: chicken, fish, liver, kidney, pork, eggs, brewer's yeast, bananas, avocado, spinach. Food processing can destroy vitamin B6.

For the complete list of foods and vitamin B6 content in them, click here:

Deficiency of B6 may play a role in heart disease, kidney stone formation, carpal tunnel syndrome and depression. Symptoms include poor appetite, dermatitis, anemia, susceptibility to infection.

High doses of B6 over 300 mg/day for long periods of time can cause nerve damage.

B7 (biotin)

The minimum recommended daily amount is 30 mcg.

Food sources of biotin: tomatoes, romaine lettuce, almonds, eggs, onions, cabbage, cucumber, cauliflower, milk, raspberries, strawberries, oats, and walnuts.

For the list of select foods and biotin content in them, click here:

Deficiency is rare; symptoms include hair loss, scaly skin rash (cradle cap in infants), muscle pain, high cholesterol, loss of appetite, nausea.

Toxicity has not been reported even at large doses.

B9 (folate)

The minimum recommended daily amount is 400 mcg.

Food sources of folate: spinach, turnip greens, lettuce, dried beans and peas, sunflower seeds, liver, fortified cereals and pastas, peanuts, avocado, asparagus. When cooking, the use of steaming or of a food steamer can help keep more folate in the cooked foods, thus helping to prevent folate deficiency.

For the complete list of foods and folate (folic acid) content in them, click here:

Deficiency of folate causes loss of weight and appetite, weakness, headaches, irritability. Pregnant women with folate deficiencies are at high risk of delivering babies with neural tube defects. Adequate intake of folate before getting pregnant and during the first four weeks of pregnancy (600 mcg/day) prevents this. Anemia is also a sign of folate deficiency in adults.

Toxicity is considered rare. However, one should avoid heavily fortified foods since large amounts of folic acid (synthetic form of folate added to foods and supplements) in excess of 1,000 mcg/day can mask anemia caused by vitamin B12 deficiency, thus allowing the problem to progress to the point of causing confusion, dementia and possible irreversible damage of the nervous system. In view of the above it is recommended to avoid foods fortified more than 100-200 mcg of folic acid which is 25%-50% of % Daily Value. Note that folate intake from unfortified foods (vegetables and fruits) is not a concern.

B12 (cobalamin)

The minimum recommended daily amount is 2.4 mcg.

Food sources of B12: liver and organ meats, muscle meats, fish, eggs, shellfish, milk and most dairy products. Since the source of vitamin B12 is animal, vegetarians need separate B12 supplementation.

For the complete list of foods and B12 content in them, click here:

Deficiency causes pernicious anemia, loss of nerve-insulating myelin, leads to elevated levels of amino acid homocysteine linked to the increased risk of heart disease. The loss of nerve-insulating myelin is referred to as a peripheral neuropathy - light to very painful tingling non stop in the hands and feet.

Toxicity symptoms when consuming 20 mcg/day have been reported to include itching, rashes and diarrhea.

(end of article paraphrase)

Oh, I never found Manny, Moe and Jack... did you?

  Member Comments About This Blog Post:

ANDCOWSFLY 8/21/2014 12:14PM

    Thank you for this! This has helpful info.

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MRSJERRYBUSH 4/14/2013 8:58AM

    What great info! Could someone please tell me how to save this blog to my favorites?

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NASFKAB 4/13/2013 11:43PM


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FLAMENM 4/13/2013 11:32PM

    Great info. Thanks for sharing.

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123ELAINE456 4/13/2013 11:30PM

  Awesome Blog On B Vitamins. Thank You for Sharing It with Us. God Blessings to Everyone. Have a Wonderful Week. Take Care.

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CTUPTON 4/13/2013 9:37PM

    emoticon emoticon emoticon


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ASOBFALLS 1/18/2013 10:18AM


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JESSIKA_56 1/18/2013 8:04AM

    Very informative, thanks!

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YENGLISH100 1/17/2013 7:32PM

    This is a very interesting blog, thanks for sharing. emoticon

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MJ7DM33 1/17/2013 5:51PM


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SONYALATRECE 1/17/2013 5:10PM

    Glad you posted this EXCELLENT resource!

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1CRAZYDOG 1/17/2013 4:52PM

    Thanks for this information! HUGS

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M77355 1/17/2013 2:49PM

    Thank you Julia! Always good to reread this info.

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BOOKWORM27S 1/17/2013 1:46PM

    Wow, great info! Thanks for posting this blog.

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Mid-Day Meditations - a video of nature

Monday, January 14, 2013

There has been lots of stress in my life recently. Then this morning, I received a really nice letter from my sister-in-law - the one that was with my brother this past weekend taking the POA issues for our dad.

Then later, after starting up a pot of leek & veggie soup (I hope it turns out okay - I snuck some Vegemite into it for flavour and nutrition.), I read some more email. One I got from an long-time older family friend. He and his wife and kids have sheltered various ones of my family over the years, first after a fire at my grandparents home, later as a "in-between nest" for us kids going to the nearby college, and as a place for my mom after she and my dad divorced. Now retired, he sends us all kinds of stuff from off the Internet. Lots of them are interesting-ish "kinda sorta", maybe more appealing to guys trying to relive their youth.

But today he sent this one awesome video and I'm sharing it with you all here. It's just this beautiful restful space of meditative beauty. That and I love the sound track. And it's accessible to the deaf. For those of you who are low-vision, ahhh my heart aches to try to describe the beauty of the nature created by our Creator... Elks, Bald Eagles, bears, rainbows, swans, waxing moons, misty lakes, majestic snow-capped mountains, and more. I pray you have a visual interpreter near you as you listen to the video.

Here is the email:
This is a beautifully done Video by Scott McKinley Productions, produced for Rocky Mountain Elk Foundation for Ad campaign.
Licensed music "Somewhere over The Rainbow" performed by Kenny G. This short video won Grand Prize - Best of Show at International Wildlife Film Festival in Missoula, Montana.
The majority was shot on location in Yellowstone National Park, Grand Teton National Park, and The National Elk Refuge in Jackson Hole, Wyoming.


  Member Comments About This Blog Post:

STEVES6 1/15/2013 10:32PM

  It was beautiful.

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JANNEPERRY 1/15/2013 8:03AM

    In all your activities, I hope you do continue to make time for yourself--and to relax! Thanks for sharing!

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STEVES6 1/14/2013 9:51PM

  yes, I really enjoied it.

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HOPEFULHIPPO 1/14/2013 6:08PM


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LEPETITCHIHUA 1/14/2013 4:34PM

    i have to send this link to my daughter. emoticon

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GERIKRAGH 1/14/2013 1:44PM

    Thank you. It is calming!

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1CRAZYDOG 1/14/2013 1:44PM

    I saw this yesterday! It is absolutly stunningly beautiful . . . both the video and the music. Thank you for sharing. HUGS

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Update on my dad...

Friday, January 11, 2013

So... a new chapter begins today.

My dad's wife got to a point where she couldn't handle dealing with my dad's issues, because of her own disability. So she told my brother that he or I had to take over as medical POA. Evidently she was clueless as to what was going on medically, even though she did have the power of attorney, because as soon as the paperwork was signed today, my brother found out that Dad hadn't been on this expensive chemo drug after all. That alleviates some of the fears about taking on the power of attorney,

Fortunately my brother seems willing to help out and to consult with us kids, even though he's rather just go on about his job and his life. It's about the same amount of hours or maybe less, for him to drive up to where my dad is (they are both in Texas), than it would be for us to drive down.

All four of us kids are in agreement about Hospice care, as is my mom (his ex), so that is coming up as soon as he is dismissed from the hospital (which I think happens this weekend?). We all know my Dad has commented favorably on the Hospice concept, after experiencing it with his parents (our grandparents). And more recently my husband and I have utilized Hospice for my mother-in-law. It's just the most dignified peaceful process... but I realize that isn't for everyone.

So I may be going back down in a few weeks, if my brother thinks it is appropriate, to help deal with the stuff that still remains. We'll see.

  Member Comments About This Blog Post:

GRAMMACATHY 1/13/2013 12:48AM

    You are a wonderful daughter to take on the POA. Hospice is such a blessing. My experiences with them have all been good. I pray for peace and serenity for your family during this transition in your father's life.

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PHEBESS 1/12/2013 8:43PM

    Take care of yourself while you take care of your dad.

And I love your new sig pic!

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DIBANANA 1/12/2013 3:05PM

  Sorry to hear about your dad. I know it must be stressful. It's good your brother stepped up. Many prayers are being sent your way..

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ANDYINBC 1/12/2013 11:18AM

    I hope, and pray, for you and your family.

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JANNEPERRY 1/12/2013 8:37AM

    Julia, I will continue to keep your family in my prayers during this challenging time for you all. I'm glad things are at least starting to go more smoothly.

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DJ4HEALTH 1/12/2013 1:09AM

    Glad that some one is taking care of him, Life is so precious and loved ones are but a moment and we need to enjoy them while they are here with us.

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CANINE_MAMA 1/11/2013 8:08PM

    Sorry about your dad. I remember well dealing with all that. I wasn't here when we put Mama on hospice (that was just before I moved up here) but I was there when we had Daddy put on hospice. I was very glad we did and they were great. They even kept in touch with us for the first year after their deaths to make sure we were handling the grief. all right.

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CONFUSEDBIRD 1/11/2013 7:24PM

    That is so great to hear everyone is agreeing on hospice. I have also had really good past experiances with hospice with a loved one. So nice for your dad to stay home and enjoy his life as long as he can. Sorry to hear your MIL is making this harder, but she knows you guys are strong and can handle it. Thinking of you and yours!

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SPARKFRAN514 1/11/2013 7:03PM

    I like the plan of hospice helping they are great and help the entire family and not just the patient.. emoticon

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SUNSHINEGB 1/11/2013 6:46PM

    emoticon Julia, it isn't an easy time for you right now.

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EVWINGS 1/11/2013 6:44PM

    Now that it's in your brother's hand, i'm sure all of you feel much better about Dad's care. My mama was with Hospice at the end, too. They were wonderful with her and helped me a lot afterwards.

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JILLYBEAN25 1/11/2013 6:35PM

    Well, I'm glad things are finally going in a more favorable direction. I hope the hospice thing works out for the better and that you truly do have a bit of a say in the care of your father. You're in my thoughts and prayers, Julia!

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SWEETNHOT 1/11/2013 5:58PM

    Sorry to hear what your going through, my thoughts and prayers are with you and you family. I went through cancer with both my parents,and I know how difficult it is. emoticon

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1CRAZYDOG 1/11/2013 5:43PM

    HUGS! Glad at least that your Dad's care is going to be managed. That's a relief.

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BELTONWALKER67 1/11/2013 5:42PM


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JTREMBATH 1/11/2013 5:33PM

    Sorry to here about your dad but some times hospice is better.

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Cued Speech Videos

Sunday, January 06, 2013

What is Cued Speech?

Learning Cued Speech?

Cued Children's Stories

About the National Cued Speech Association

  Member Comments About This Blog Post:

LIVINGFREE19 1/9/2013 8:51AM

    The old saying, 'you learn something new everyday', well, I did today!

emoticon mm emoticon emoticon

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JANNEPERRY 1/7/2013 5:39AM

    As always, Julia, you have good information to share! emoticon

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1CRAZYDOG 1/6/2013 9:02AM

    Oh my! This is something that is interesting to me! Long ago I learned lip reading and then sign language. This actually makes more sense to me than sign language. Going to explore it further. THANK YOU!

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BYEPOUNDS 1/6/2013 12:50AM

    ~best to you~

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Hooray for Israel - Photoshop Law

Friday, January 04, 2013

Wow - The Nation of Israel is stepping out on the presentation of models who are entirely too thin - anorexic, below 18.5% BMI, etc - and also requires magazines fashion pages to disclose if any photoshopping was done to "trim off weight" from appearance of models pictures...

Here are just a couple articles - I'm sure more will be showing up as the law ripples through the fashion industry.

Yea For Israel!!

  Member Comments About This Blog Post:

BESEVEN 1/11/2013 2:15PM

    Yes!!! I've read about this too. Wish it were universal law.

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ILOVEROSES 1/6/2013 8:44AM

    It's a start.

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DJ4HEALTH 1/6/2013 2:48AM

    They say it won't fix the problem but it is a start to it.

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JESSIKA_56 1/5/2013 2:13PM

    I find it ironic that the ad I'm seeing right now on the side of your blog post has a freckled woman who then morphs into a smooth skinned beauty, with a caption that says "The fastest, easiest retouching software. Free Trial!"

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1CRAZYDOG 1/5/2013 9:54AM

    Here's to REAL people!

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JANNEPERRY 1/5/2013 8:46AM

    It would be nice if all magazines used real people, as they are. Beauty comes in all ages, shapes, and sizes.

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SONYALATRECE 1/4/2013 11:57PM

    Too bad so many young ladies and women use photoshopped mag pictures as idolized images to determine what they THINK they SHOULD look like.
Have you heard the updates that being slightly overweight is considered healthier for you?

Research...What next?

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