A Few Things About Carbs

Over the years, carbohydrates have gotten a bad rap. Carbohydrates are described to be the evil that packs on the fat and the main factor behind why nutrition goals aren't met. For these reasons, people often switch to a low-carb diet. At face value, this approach makes sense. Cut the carbs and you'll cut the body fat. But does cutting out carbohydrates from a diet truly reduce body fat? Let us explore this a little more.

Before getting too deep into this, let me say the following is to apply to those not affected by things such as diabetes. Have you noticed that as you cut out carbs, you crave them more? The lower they go, the shorter temperaments and irritability becomes. On the other hand, an overabundance of carbs makes us feel tired, full, and ready for bed. ( Hint: This is why we feel tired around Thanksgiving and Christmas, so stop blaming the L-Tryptophan in the turkey. It takes a very large consumption before it plays a significant roll ).

So where do we need to be with carbs to be in that happy medium for our bodies and mental stability? The answer is, I DO NOT KNOW. We are all different and our bodies require different amounts of all macronutrients to properly and optimally function. Below we will explore five common thinkings of carbohydrates and what they actually do.

#5 - No Carbs Will Make Me Slim
Like most of society, the common thinking is "cut the carbs and get slim". This approach will likely steam roll you into the path of bingeing and self-sabotaging your efforts. Most people snack or eat when they become stressed. Low carbs can endure stress and that will boost high levels the hormone Cortisol. Cortisol boost appetite and that leads to the bingeing. In addition, not consuming carbs will leave us fatigued and lacking the energy needed to get through the day and training.

#4 - Carbs Bloat My Stomach
The short and sweet of this is, eating carbs is unlikely the culprit. Something short of taking in ten crowns of broccoli or tubs of rice, bloating is likely coming from low-carbs and dehydration. This is possibly due to the body being constipated. Reduce the lactose, gum chewing as it forces oxygen into the stomach, carbonated drinks, sugar alcohols, sodium rich foods and beans.

#3 - Insulin
Carbs are the common term we use for sugars such as fructose, sucrose and table sugar. Carbs is the bodies preferred source of fuel, especially for intense activities such as sports and weight training. Carbs are measured along something known as the Glycemic Index (GI), which tells us how fast the carbs enter the bloodstream. Foods higher on the GI scale, such as white grains, potatoes and sports beverages, enter the bloodstream quickly. Most fruits, veggies and whole grain foods enter the bloodstream slower and are lower on the GI scale. This is relevant to insulin because if high amount of high GI carbs are consumed, the body releases the hormone insulin. This is a normal occurrence and is used to properly remove the carbs (glucose) from the bloodstream. The body doesn't always work this efficiently and will resist the insulin, not allowing it to remove the carbs (glucose) and subsequently will store it as body fat. Insulin resistance is typically developed from an over consumption of refined or simple carbs. There are additional contributors to insulin resistance such as foods and snacks high in fats, stress, inflammation and accumulation of visceral fat. To reduce insulin resistance, increase your low-GI carbs, fibrous veggies, fresh fruits, whole grains, etc. Cut the sugar filled drinks, foods, processed foods and large quants of high-GI foods. See below for list of foods on the GI scale.

#2 - Take Control
Getting carbs under control can be difficult but not impossible. Similar to those plagued with withdrawals from substance abuse, the withdrawals from carbs (sugars) are difficult to handle at times. Plan for the cravings and Do Not over indulge. Before giving into that sweet treat, try a sweet fruit. Over time those cravings will diminish and the void will be filled with better and healthier alternatives.

#1 - The Game Plan
Understand that just like most things in life, this is a process. There is no On and Off switch. It takes time and consistent persistent efforts to be successful. Whatever your goal is, reducing body fat or increasing energy, a balanced amount of carbs is essential in any diet. Remember the process and give it time to work for you. Put your fail-safe plans into effect. Don't allow yourself to unnecessarily give into those cravings, have your alternative handy. Be honest with yourself, everyone else may not see every thing you eat but your body will. Take the "one step at a time" approach for this so withdrawals and setbacks will be minimal. Last, ask for help and do not just mimic what others are doing because it is likely they found something that works for them and may not necessarily work for you.

Below is a chart of foods and items that are regularly consumed daily. This will give you an idea of what the foods look like on the GI scale.

Low = -45     Moderate = 46-60       High = 60+

***Always consult a qualified medical professional before beginning any nutritional program or exercise program. The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition. ***

Proper Hydration: Drinking Water Alone Isn't Enough

When it comes to hydrating the body, we typically reach for a bottle of water as the source for hydrating. This typically will quench our thirst but does it hydrate the body? You may be shocked to know that simply drinking water does not necessarily or properly hydrate the body. From childhood, parents have pushed the importance of drinking up to eight glasses of water a day. This was backed by teachers, coaches and health professionals. Don't get me wrong, the importance of water is vital for life and I will touch on that in this article. What I want to address is the missing key factors for proper hydration.

As I mentioned above, the proper hydration of the body deals with more than simply drinking a glass of water. When the body is in need of fluid (water) it will send you signals to communicate this to you. Typically you will experience things such as fatigue, dry mouth, constipation, and if sustained, low blood pressure may occur. To counteract these problems, the intake of water is important. Water also supports regulating internal body temperature; digestion; maintain healthy skin and hair; and boost energy.

Again, the question of hydration comes into the picture. Will water alone hydrate the human body? This isn't a trick question but one that I wish to provoke some thought with. So, my answer to this question is obviously, no. My reasoning is as follows.

When we think of being thirsty, we typically think of quenching our thirst or getting rid of that dry feeling in our mouths. Well, that has to deal with lack of saliva which is supported by water. But hydrating the body (cells) requires two other key factors. Sodium and Potassium. These two minerals/electrolytes are key in properly hydrating the body. To give you an idea that we see advertised daily, Gatorade promotes their liquid beverage for athletes and active people that are becoming sluggish while performing. They promote their beverage as a replenishing agent because of its electrolyte content. Well, those electrolytes include sodium and potassium.

Sodium and potassium are key minerals/electrolytes for property hydration and to sustain life. Without these two, they human body would not be able to live. Sodium is key in maintaining the balance of intracellular and extracellular fluids (water). This means that in order for the water we drink to be properly transported into the cells, it will need sodium. The intake of water is often recommended to those experiencing low blood pressure. The addition of sodium will help maintain the sodium in the blood and keep the water inside the vessels, for increased volume. Sodium is also necessary for proper nerve and muscular function. Imagine trying to use your coordination but the nerves are not receiving the proper signals. This becomes a frustrating task. Low sodium levels are one reason our muscles cramp during physical activity and sweating. 

Low potassium levels are also responsible for muscle cramps. Potassium sustains proper heart function and smooth muscle contractions, which is necessary for proper digestion. Potassium is found in all cells of the body and like sodium, helps maintain proper blood pressure levels. Our bodies kidneys rely on the proper potassium levels so they may function as designed. Potassium supports bone health, building proteins, and controlling the acid-base balance of the body. A word of caution with potassium consumption. Too high of levels has documented side effects such as muscle weakness, stomach irritation, diarrhea, nausea, slowed heart rate and abnormal heart rhythm. Seek your doctors advise if theses symptoms or there abnormal symptoms occur.

With the addition of water into proper hydration, when is it too much water. Believe it or not, you can over consume water. In rare occasions this could lead to death. This is known as hyper-hydration, water poisoning, or water intoxication. Water is key in removing waste from the body. The over consumption of water inadvertently removes vital minerals from the body, including sodium and potassium. A condition known as hypo-nutremia, is where the mineral levels are dangerously lowered/removed from the body. While rare, it is a critical circumstance that can cause death. Intentionally drinking a gallon(s) of water a day will lead you down the path to hyper-hydration. If external factors lead you to consuming more water, such as heat, clothing and sweating, then consume what your body is telling you it needs. But with that water, I urge you to consider the sodium and potassium your body needs.

So, what quantities should the average adult consume is likely a question you are wondering. According to studies, the DCAG suggests the average adult should consume 4,700mg of potassium and 2,300mg of sodium (max) through diet. Studies have shown that this consumption is almost reversed. According to The DCAG, the average western (American) diet consists of approximately 3,500mg of sodium and 2,300-2,900mg of potassium being consumed. The over consumption of sodium can lead to elevated blood pressure and the lack of potassium can lead to irregular heart functions.

Figure D7-1. Dose-Response Relationship Between Systolic Blood Pressure and Sodium Intake in Two Diets: Main Results From the DASH Sodium Trial (Sacks FM et al., 2001)

d

Control Diet represents the typical American diet. DASH diet emphasizes fruits, vegetables, and low-fat dairy foods, includes whole grains, poultry, fish, and nuts, and is reduced in fats, red meat, sweets, and sugar-containing beverages. The 3 sodium levels are defined as higher (3,450 mg/d), intermediate (2,300 mg/d) and lower (1,150 mg/d). 

https://health.gov/dietaryguidelines/dga2005/report/html/d7_fluid.htm

https://health.gov/dietaryguidelines/dga2005/report/html/table_d7_1.htm

My recommendation is to consume water as needed.  Avoid the excessive water consumption so the flushing of minerals from the body does not occur. I carry a large jug of water with me throughout the day but my goal is not to consume it all. While working, I often find myself in high heat conditions for extended amounts of time with clothing and gear that only makes the situation worse. So, for me, more water is often necessary. I also suggest that you consume foods high in water content, such as fruits, vegetables and salads. The water content in fruits and vegetables can range from 70%-90% in some cases. Adjust your diet to meet the recommended daily sodium and potassium intakes. The use of supplement drinks such as Gatorade and other electrolyte beverages are okay but watch out for the excessive sugar contents. Consume foods that are high in sodium and potassium, for the reasons stated above. Sodium rich foods include pineapple, mango, apple, banana, carrot and melon.  Potassium sources include grapefruit, asparagus, green beans, sweet potatoes, peppers and mushrooms. Remove the liquid diuretics from you diet. Drinks such as coffee and alcohol have a diuretic effect and will deplete the water inside the body. This of course does not speak to those who moderately consume coffee and alcohol. Using these tips will help to maintain proper hydration in your body for optimal performance and overall health. 

Hopefully this article provided you with understanding the difference between quenching thirst and hydrating the body. Be sure to subscribe to this blog for future articles and as always, leave a comment, suggestions and recommendations for further blog posts.

5 Tips To Keep The Fat Off

     When it comes to losing body fat and keeping it off, one may find themselves trying a variety of things. The latest home or gym challenges to the newly discovered training split. More often than not it is a new supplement and health equipment that promises results. When trying these methods, be sure to look at the fine print. You will find a statement that say's something like, "results not typical" or "results vary with user". The statements will also be accompanied with something like, "with regular diet and exercise". The reason manufactures give these disclaimers is because it is known that regular diet and exercise is the "tried and true" method of achieving the reduction of body fat. The use of their products do not provide any significant body fat reduction on its own. So, if we recognize that regular diet and exercise is the way to go, then why deviate? I have provided five tips that will help jump start the fat loss and keep it off. 

#5 - Cut The Crap

     When most people choose to change their nutritional habits for the better, they typically go from bad to worse without knowing so. Often I see people incorporate products that are stripped of nutrients at the sake of reducing a calories. Phrases such as low fat, reduced fat, fat free, sugar free, etc., should all be warning signs in most instances. We know fats and sugars are often the sources of flavor, so if they are cut out then flavor is usually added by a manmade substance. Cut The Crap. Drop these products and pick up the freshly grown, non-frozen foods. Eating real, freshly grown foods will provide your body with a large boost of sustainable energy and increase your metabolism to help with body fat loss. 

#4 - Stop Skipping Breakfast

     After a good night of sleep, our body is getting set to "turn on" to start the day. While asleep, the bodies caloric demand drops, but does not stop as many may think. Muscle tissue repair, cell duplication, nutrient transport, etc., is all occurring while we sleep. When we wake up, it's time to file the machine. I recommend starting your day with a light meal. We don't want to burden our metabolism and digestive system with a large, heavy meal right away. Fresh fruits and oats is the route I highly recommend. Micronutrient rich foods that are light will keep the body awake and not crashing within a few hours after eating. Oats accompanied with something such as grape fruit, strawberries, mixed berries or a banana is metabolic friendly and key to body fat loss. 

#3 - Eat Heavy at Lunch, Not at Dinner

     Eating a large lunch is most beneficial for body fat loss. Eating larger meals earlier in the day, after breakfast, instead of later in the evening closer to bed time is another metabolic key. This method allows for the foods to properly digest and empty from the stomach. Typically most people have started their day and have exerted calories while carrying on in their daily lives. This is great because now a caloric expenditure has occurred which is how we want it. Having more calories out than in is best when it comes to developing an optimal approach in reducing body fat. 

#2 - Get Active

     This should go without saying but I will say it. Get Active. Body fat loss has a formula to it and an active lifestyle is a necessary factor. I encourage finding an activity that is fun or grasps your attention the most. Activities such as biking, swimming, skating, rowing, weight training, etc., is all fair game. The next step is to make that activity progressive so you may continue to see progress and be challenged, all while having fun. Physical activity provides many positive benefits which include stress relief and immediate gratification. Elevating your heart rate and putting your muscles, cardiac and skeletal muscles, through stress so they may grow, help reduce body fat, boost metabolism and drop the body fat. 

#1 - Be Consistent

     Consistency is key in all we do in our daily lives. To be successful at work, you must be consistently at your best. To reduce body fat, you must be consistent with your approach. The newest and best techniques are pointless without consistency. Putting in half the effort will get you half the result. Basically, you get out what you put in. Give the methods you choose time to work before you decide it is not working or not for you. Understand we are not on/off switches, so change does not happen instantly. Put trust in the process long enough for it to work. 

     The above techniques are not anything secret, just offend forgotten when people are new to their body fat loss journeys. Take the time to consult with an expert and do your own research from credible sources. Know that what works for your friend or the person your seeking advice from, may not work for you to the same degree. Pick and choose different methods and assemble your own program for your success. Apply the above five tips and watch the body fat come off and stay off. 

Continuing 2016's Resolutions

   2016 has arrived and is in full swing. Resolutions have been declared, goals set and efforts put forth. As we approach the halfway point of the first month for 2016, ask yourself, am I still working towards my goals? If the answer is no, then now is the time to reassess, reestablish and recharge your goals. Remember, goals do not work unless you work. For those that have strayed from their path or run into obstacles that are seemingly impossible to hurdle, below I have provided my top five ways to keep your 2016 goals obtainable. Let's get started. 

#5- Outline & Plan Ahead

Waiting until the last minute typically leads to bad decision making. Impulse and cravings/weakness will take over and offer justifications for the bad decisions. Remove those possibilities by outlining your daily activities. Be prepared for what the day may bring your way. Remind yourself that the bad choices do not align with your goals. 

#4- Keep Trying & Stick It Out

When you hit the wall and the motivation begins to fade, KEEP TRYING. It takes 21 days for something to become a habit. Push forward and stick it out. Results do not always come over night or at the end of the month. It takes consistent efforts along with trial and error. When things seem to not be working as you envisioned it, remember keep trying and stick it out. Allow your body to properly adjust. You very well may feel the changes and results before you or anyone else can see them. Check out this squat video https://www.youtube.com/watch?v=26ECWy7ioSg

#3- Be Realistic and Accept Failure

Often times we are ambitious in our goals and our efforts initially match. Somewhere soon after, the efforts fade. Typically the goals lack the details of the "small goals". The small goals are your immediate gratification for the hard work and sacrifice you have made. Wanting to lose fifty pounds of body fat is huge, but how do we get to the first five or ten pounds? It is more realistic and tangible to lose five pounds than fifty pounds, so work for the five pounds. Once you accomplish that, look ahead to the next five pounds. Realistic and obtainable accomplishments will get you to your goals. 

#2- Need vs Want

Very often these two ideas are intertwined and thought to be the same. The fact is, they are not the same. Wanting to get in shape for spring break, summer vacation, weddings, etc., evokes fire and urgency but it does not last. The thinking is too vague and is supported by a deadline or end result. Once vacation ends, the bad habits resurface. Focusing on your needs, such as needing to improve your healthy habits, nutritional choices and fitness are long lasting. These things aren't attached to a specific poundage, end date or approaching event. It is supported by your need to become a better you for years to come. 

#1- Reward Yourself & Be Accountable

For most, accountability is highest in the beginning because that is where most of the excitement is also. As time and excitement fades, so does the accountability. Get into a routine and take your goals seriously. If you need to keep a daily journal or use an app, then do so. Preparing is key for success just as being accountable. Set your reward at the end of your hard work. If you know for sure that on a certain day you will be rewarding yourself for the hard work, then work your butt off until you reach that day. If you fall short, remember accept failure and keep trying. Push the reward day back so you can earn it. Understand that lifestyle changes are transitions, not an on and off situation. 

With these tips, I hope that your 2016 goals can be refreshed and refueled. Do not despair about the setbacks and know that failure is a very realistic part of your journey. Get up, dust yourself off and keep pushing forward. Let's Go...

Check out the videos on my YouTube Channel. Like and Subscribe to the channel. 

https://www.youtube.com/channel/UCtCupHBDWSCpKQt00eRvtMw

5 Ways To Drop The Fat Fast

As we have all found out, it is much easier to accumulate body fat than it is to reduce or lose it. It seems that despite our best efforts, help from others and newly found methods, the fat tends to hang around. There are a few tried and true approaches that with consistency and hard work will work in your favor. Below I have provided you with five of many approaches that will enable your fat loss goals. Let's jump into it.

#1-Lose The Added Sugars:

Consuming added refined sugars to your diet will not only become addictive but it is harmful to metabolic health. Added sugars are made up of glucose and fructose. Fructose is metabolized primarily by the liver, which can handle only so much at a time. Glucose stimulates insulin release from the pancreas, which helps remove the glucose form the blood stream. Fructose on the other hand, does not stimulate insulin release. Once inside the liver, fructose may enter pathways that provide glycerol, the backbone for triacylglycerols. To sum this up, consuming fructose is likely going to store in the body as FAT.

This makes liquid sugars much more dangerous and potentially counterproductive to the fat loss process. The body/brain does not recognize liquids the same as it recognizes solids. This can lead to an over consumption of sugars, thus increasing your total calories and fructose intake. Liquid sugars extends to sports drinks, fruit juices, sugar-sweetened drinks, as well as coffee and tea with added sugar.

I suggest that you start reading your labels because plenty of frozen, canned, process foods have sugars added to them. Typically speaking, things ending in "ose" or "ol' on labels are likely sugars.

#2-Control The Portions:

For those looking to get serious about their goals, this is essential. Simply eyeballing and guesstimating what you are consuming will only get you so far. To reach that specific goal, you must do specific things. This doesn't mean break out the scale and monitor every grain you eat. (Well, I do when preparing for a competition, but again that is for a specific goal, so it's necessary for me).

Portion control means finding the proper macronutrient needs for for your goals and "STICK TO THEM". It may become tempting to return for second and third portions. Or to have a heavy hand when pouring or scooping food onto your plate. Before you do, think of all the times you've done this in the past and regretted it shortly after. BREAK THE CYCLE, monitor what you put into your body and STAY IN CONTROL.

#3-WatchThe Carbs:

Carbs are often the first to go when we want to shed the pounds. To be honest, carbs aren't as horrible as they are popularized to be. We just have to remember tip #2 from above. Low carb diets have benefits of reducing type-2 diabetes, belly fat, appetite suppression and removing water from the body. This is normally used for instant gratification to kick your diet off. The issue with this is most low carb diets do not last. Before you know it, those initial pounds are returning, and with friends.

The best approach is to reduce your intake week-by-week so your able to adapt and stick with the change. Consuming fiberous fruits and vegetables will help curve those cravings. Adding in complex carbs will also help with staying on track with this change. For in-depth ideas and information on carbohydrates, refer to my previous article which is all about carbohydrates. http://www.apfitness-nutrition.blogspot.com/2015/02/a-few-things-about-carbs.html

#4-Get Active and Get Fit:

The idea of getting active and fit will likely mean something different to each person. Some use the interpretation of active and fit as a crutch or excuse to not push themselves. The majority of us do not suffer from chronic diseases or physical restraints that stop us from getting active. More often than not it is our lack of self-motivation and followthrough that makes us lazy towards getting active. Get up, get out and elevate your heart rate.

Gym memberships aren't necessary but you may find motivation in a gym environment. Taking a hike, bike ride, jog, run, martial arts, dance class, swimming, etc., anything with purpose. Find an at home workout, like the one I provided below, to MAKE TIME for your schedule. Be serious and deliberate because a lackluster approach will only mentally justify you showing up. You must put in the work. Get creative and keep it fun so you stay interested. There are tons of articles and videos with fun ideas you can access for free, like on my YouTube channel that I recommend you subscribe to. https://www.youtube.com/user/Habideen Bottom line, to boost your metabolism you must get active.

#5-Avoid the Magical Products:

Let me say that I am not targeting anyone's products, methods or experiences with this tip. I believe that using certain products that suggest by simply applying them will drop your body fat. Time to read the fine print. It is almost certain that the product will read "with regular diet and exercise", "results may vary" or "results not typical". Since regular diet and exercise is the proven science, I chose to reinforce this and not make people dependent on waiting for the product to work for them. The application of creams, wraps, teas, detox drinks, etc., will only work with regular diet and exercise. So if you are into any of these, then use them as a tool and not the basis of your fat loss campaign.

I choose to disregard the fads, the before and after pics on products because chances are the product contributed to less than 3-5% of what was actually accomplished. Nothing will beat hard work and consistent efforts when it comes to losing body fat. Long lasting effects can't bet bottles and sold, you must work for it.

***FREE ABDOMINAL CIRCUIT BELOW***

This program is designed for those on the beginning level of fitness to those on the most advanced levels. Remember, you get out what you put in. With this program, you will be required to continue moving from start to end. This elevates your heart rate, forces increased oxygen intake and keeps stress on the body. Look over each exercise so that you’re familiar with the proper way to execute each exercise. This will allow for smooth transitions and minimize recovery. Also get the necessary equipment before starting the program. Dumbbells, kettle bells or resistance bands should suffice. 

Check these training videos out:

https://youtu.be/26ECWy7ioSg

https://youtu.be/zDaIopUtwiI

Circuit 1

High Flutter Kicks                          1 min

Ab Push Through                            1 min

Russian Twist                                  1 min

Circuit 2

Side Hip Raises                                30 sec/per side

Toe Touch Crunches                         1 min

Circuit 3

Pilates Leg Pull (facing down) w/Knee Tuck        1 min

Toe Taps w/Hip Raise                                            1 min

*After completing Circuit 3 and only after completing Circuit 3, take a 2min or less to rest and hydrate then start over at Circuit 1. This routine is to be done for a total of THREE times.*

***Always consult a qualified medical professional before beginning any nutritional program or exercise program. The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition. ***

Micronutrients: Forgotten Energy Source

Habideen Olaniran
Owner of Authentic Physiques
Pro Natural Bodybuilder

The Power of Micronutrients

By definition, a micronutrient is any of the chemical elements required in minute quantities for growth of an organism. This is the most basic definition and understanding of what micronutrients do.  The idea of micronutrients in everyday nutrition often do not come across the mind of most. When it comes to healthy eating, multiple ideas and fads come to mind such as low-carb, no-carb, high fat, liquid fasting, etc. Which, if any, of these approaches works for you? The answer is, you must discover that for yourself. My goal with this article is to provide you with information and ideas on incorporating micronutrients into your daily nutrition.

When most people think of eating healthy, often the micronutrients are forgotten or not thought about at all. We're familiar with the idea of some protein, fats and carbohydrates being better for you than others. For example, eating an Ahi tuna steak is much better for you than a large pork chop or rack of pork ribs. Also, eating low-fat, reduced fat and fat-free foods "may" be a better option than foods containing the full fat. Micronutrients are often a lot more difficult to obtain in adequate amounts through a typical diet and this leaves people deficient in many micronutrients. Remember, they are not required in large amounts, like macronutrients are. Micronutrients are consumed in the milligram and microgram amounts. Nutritional supplements are a good way to close the deficient gap but should not be the only way of obtaining these sources. While taking a pill may be fast, I am sure we all would rather eat a meal that is more satisfying. Let us explore the food options for boosting micronutrient intake and how they can help us.

Let us first focus on the common vitamins we get through a "regular" diet. Now, while I recognize the benefits and advantages of those who choose to live a different lifestyle, such as vegans, pescetarian, paleo, raw, etc., I am referring to a "typical" North American diet. Vitamins are the micronutrients the body needs for various roles throughout the body. Do not confuse vitamins as a direct source of energy. They are not energy boosters. The B-vitamins however aid in chemical reactions. These chemical reactions help the body get calories "ENERGY" from food. Further at the bottom, I have provided a list of the typical micronutrients and their recommended daily values that are easily acquired. Directly below, I will focus on the micronutrients that primarily assist with the metabolism of various nutrients.

Water-soluble vitamins are dissolved in water, not stored in the body and eliminated through the urine. This requires us to replenish our supplies daily. Water-soluble vitamins consist of vitamins (C) ascorbic acid, (B1) thiamin, (B2) riboflavin, (B3) niacin, (B5) pantothenic acid, (B6) pyridoxine, (B7) biotin, (B9) folic acid and (B12) cobalamin. Although these vitamins are easily destroyed and removed form the body as they are water-soluble, taking them in excess can lead to toxicity. 

1. Vitamin B-1 (Thiamin)

• Uses: Assists in the metabolism of carbohydrates and amino acids.
• Sources: Thiamin is commonly found in foods such as fortified cereals and enriched grains such as pasta and rice. Thiamin can also be fund in peas, beans and pork.
  
   
• Advantages and Disadvantages: While there are no known toxicity symptoms associated with Thiamin, there are deficiency risks. Persons who consume large amounts of alcoholic beverages or junk food products, are a high risk of deficiency. Alcohol and junk food does not contain enriched grains and can be associated with weight loss, irritability, nerve damage and muscle waste.

     2.   Vitamin B-2 (Riboflavin)

• Uses: Assists with the metabolization of fats and carbohydrates.
• Sources: Dairy products, fortified cereals, enriched grains, mushrooms and liver. 
  
• Advantages and Disadvantages: There are no real setbacks with taking excessive amounts of riboflavin, due to the body readily excretion of it. Deficiency is uncommon but may cause issues with those battling alcoholism. 

      3.   Vitamin B-3 (Niacin Nicotinamide, Nicotinic Acid)

• Uses: Assists in the metabolization of fats and carbohydrates. Helps with DNA duplication and repair. Aids in cell differentiation. 
• Sources: Tuna, chicken, lamb, turkey, shrimp, salmon, sardines, peanuts, brown rice, meats, fish, fortified cereals and enriched grains. 
• Advantages and Disadvantages: Large doses of a particular form of niacin can lower LDL cholesterol and raised HDL cholesterol. The downside to consuming too much includes itching, tingling, heat and flushing. 

     4.   Vitamin B-5 (Pantothenic Acid)

• Uses: Assists in the metabolization of carbohydrates, proteins and fats. Helps with keeping skin healthy and the synthesis of coenzyme-A, which breaks down fatty acids. 
• Sources: Avocado, broccoli, kale, cabbage, legumes, lentils, milk, mushrooms, poultry organ meat such as liver. 
• Advantages and Disadvantages: In additions to assisting with coenzyme-A and breaking down fatty acids, Vitamin B5 also may reduce stress, build antibodies to fight infections, helps to make red blood cells, improve hair growth and sperm activity. Symptoms of deficiency include fatigue, cramps, hair loss, joint aches, anemia, insomnia and restlessness. 

     5.   Vitamin B-6 (Pyridoxine, Pyridoxamine, Pyridoxal) 

• Uses: Assists in the metabolization of proteins and carbohydrates. Also supports blood cell and neurotransmitter synthesis. 
• Sources: Bananas, white potatoes, chickpeas, fortified cereals, beef, poultry and sunflower seeds.
• Advantages and Disadvantages: Although vitamin B-6 is a water soluble vitamin, taking too much in at once can cause nerve damage. Alcoholism may cause deficiency in this vitamin. Otherwise, deficiency is rare and symptoms include confusion, depression and anemia. 

     6.   Vitamin B-7 (Biotin)

• Uses: Assists in the metallization of fats and carbohydrates. Also helps with the growth of hair and nails and keeps your eyes, liver and nervous system working properly. 
• Sources: Egg yolks, milk, nuts, legumes, fortified cereals, pork, organ meats such as liver and kidneys. 
  
• Advantages and Disadvantages: No known disadvantages for Vitamin B-7 toxicity. Biotin may improve blood sugar for persons with type 2 diabetes. It also may help reduce insulin resistance and nerve damage from type 2 diabetes. Also supports the digestive tract. Deficiency may include fatigue, depression, hair loss, dry skin, scaly rash around the eyes or mouth and dry eyes. 

     7.   Vitamin B-9 (Folic Acid)

• Uses: Assists in DNA synthesis, cell division, amino acid metabolization, and maturation of cells and red blood cells. 
• Sources: Lentils, dried beans and peas, spinach, broccoli, collard greens, turnip greens, dark green vegetables, okra, asparagus, citrus fruits and juices. 
• Advantages and Disadvantages: Taking Vitamin B-9 helps reduce folate deficiency. Obtaining folic acid from food sources may aid in the reduction of kidney disease, heart disease and stroke. Taking too much folic acid for long periods of time may cause those with existing heart problems to have a heart attack. More research needs to be done before any strong conclusions can be determined. 

     8.   Vitamin B-12 (Cobalamin)

• Uses: Assists in building proteins in the body, red blood cells, and normal functions of the nervous tissues. Vitamin B-12 myelin sheath, the outer coating that protects the nerve fibers. 
• Sources: Fish, clams, oysters, sardines, salmon, poultry, yogurt, dairy, fortified cereals and fortified soy. 
• Advantages and Disadvantages: The body can store vitamin B-12 in the liver for up to two years, so this makes being deficient difficult. Those who are deficient may experience megaloblastic anemia. Since it also protects the myelin sheath, a deficiency may expose one to symptoms such as tingling, numbness, cognitive, disorientation and dementia in older persons. 

     9.   Vitamin C (Ascorbic Acid)

• Uses: Helps with iron absorption, collagen synthesis, immune function, synthesis of neurotransmitters, DNA, and hormones. Also works against free radicals as an antioxidant and regenerates vitamin E.
• Sources: Strawberries, rasberries, blueberries, cranberries, cantaloupe, kiwi, mango, papaya, watermelon, pineapple and citrus fruits and juices. 
• Advantages and Disadvantages: Vitamin C does "NOT" prevent colds. However, taking Vitamin C before a cold virus is introduced into the body may help to shorten the length of the cold and lower the level of the cold. Vitamin C deficiency know as scurvy, and is characterized by bleeding gums, small hemorrhage on the arms and legs, bone pain, fractures and depression. 

Fat-soluble vitamins are stored in the body for longer period of times than water-soluble vitamins are and can put one at risk of toxicity if consumed in excess. Fat-soluble vitamins are dissolved in lipids and consist of vitamins A, D, E and K. Fat-soluble vitamins are stored in the liver and body fat tissue for long periods of time. When dietary intake is low, these vitamins can be released. Due to the long storage of these vitamins, the possibility of toxicity is high. This is called hypervitaminosis, literally too much vitamin in the body.   

     1.  Vitamin A (Retinol, Retinoic Acid, Provitamin A, Carotenoids)

• Uses: Help with bone growth, reproductive and immune health. Essential for healthy vision, especially at night, aids in declining retinal function and healthy skin.
• Sources: Cantaloupe, mangos, pumpkin, oranges, apricots, carrots, collard greens, spinach, kale, sweet potatoes, broccoli, eggs, mil, fortified cereals and liver.
• Advantages and Disadvantages: Vitamin A can help reduce muscular degeneration due to age and improve night vision. Excessive amounts of vitamin A can lead to birth defects, liver problems, osteoporosis and central nervous problems. 

     2.   Vitamin D (Cholecalciferol)

• Uses: Supports bone health and regulates blood calcium. 
• Sources: The best source for Vitamin D is sunlight. Tuna, cod liver oil in moderation, milk, yogurt, cheese and egg yolks. 
• Advantages and Disadvantages: If taken in excess, Vitamin D can lead to hypercalcemia which is dangerously high levels of calcium in the blood. This can cause kidney stones and bone loss. Deficiency may result in in affects on the nervous system, heart, lungs, kidneys and blood vessels. Those with adequate amounts of Vitamin D will benefit from the maintenance for their bones and teeth that it provides. For adults older in age or anyone that battles osteoporosis and osteomalacia, Vitamin D will reduce the risk of bone fractures. This is important due to Vitamin D helping with the absorption of calcium and phosphorous. 

     3.   Vitamin E (Tocopherol)

• Uses: An antioxidant that protects cell membranes against oxidation. It also assists in the formation of red blood cells and the maintenance of vitamin A, K, iron and selenium. 
• Sources: Vegetable oils, sunflower seeds, wheat germs, nuts, spinach, avocado and whole grains. 
  
• Advantages and Disadvantages: Those who cannot absorb dietary fats or have a disorder that does not absorb fats, will not be able to absorb Vitamin E. The protection Vitamin E provides agains oxidation can protect you from things that lead to heart disease, LDL cholesterol and have preventative affects against cancer. Excessive amounts may result in interfering with blood clotting. 

     4.   Vitamin K (Phylloquinone, Menaquinone)

• Uses: Aids in blood clotting, prevent excessive bleeding and possibly the formation of bones.
• Sources: Kale, spinach, mustard greens, turnip greens, beet greens, collard greens, green leafy vegetables, parsley, broccoli, asparagus, scallions, brussels sprouts, chili powders and hot spices. 
  
• Advantages and Disadvantages: Vitamin K is essential for aiding in the blood clotting from cuts and injuries. Applying it to the skin can aid in the removal of spider veins, bruises, scars, stretch marks and burns. Vitamin K also aids in the healing of skin and reduces bruising and swelling. Those deficient in Vitamin K may experience the inability for their body to clot blood efficiently or at all. 

**Below you can find the Recommended Dietary Allowance (RDA) for each of the above micronutrients, along with the RDA for major and trace minerals.**

Micronutrients

Vitamin A 5000 IU

Vitamin C 60 mg

Vitamin D 400 IU

Vitamin E 30 IU

Vitamin K 80 mcg

Thiamin 1.5 mg

Riboflavin 1.7 mg

Niacin 20 mg

Vitamin B6 2.0 mg

Folate 400 mcg

Vitamin B12 6.0 mcg

Biotin 300 mcg

Pantothenic acid 10 mg

Sodium 2400 mg

Potassium 3500 mg

Calcium 1000 mg

Magnesium 400 mg

Phosphorus 1000 mg

Manganese 2.0 mg

Zinc 15 mg

Copper 2.0 mg

Selenium 70 mcg

Iron 18 mg

Iodine 150 mcg

Chromium 120 mcg

Molybdenum 75 mcg

Chloride 3400 mg

Cholesterol 300 mg

mg = miligram, mc = microgram, 

IU = International Units

Each of the above named micronutrients have their own role and often aid in the use of other micronutrients. They also aid with the proper function of micronutrients. While individually we may find more use for one over another, it is important to understand that each has is unique purpose and function and should not be willfully ignored. Maintaining a well balanced diet will ensure that you are meeting the daily recommended intake for these micronutrients. 

I hope this article has provided you with plenty of information to help you start and continue your journey into a healthy and well rounded lifestyle. As always, stay fit, train hard, eat for optimal health and performance. Let's Go...

***Always consult a qualified medical professional before beginning any nutritional program or exercise program. The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition. Results of above information may vary. ***