The importance of Vitamin B6 in human body

Vitamin B6 belongs to a group of eight essential B vitamins that play a vital role in maintaining proper cell function by supporting metabolism, the production of blood cells, and the overall health of cells. Referred to as pyridoxine, vitamin B6 is particularly important in the processing of amino acids, which are the fundamental building blocks of proteins and specific hormones. Additionally, it contributes to mood regulation, partially through its involvement in the synthesis of neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid.

The significance of vitamin B6 extends to brain function, immune system enhancement, and the efficient transportation of oxygen throughout the body. By facilitating chemical reactions within the immune system, it enhances its effectiveness in defending against infections. Incorporating foods rich in vitamin B6 into one's diet can serve as a protective measure against infections.

Although deficiencies in vitamin B6 are highly uncommon, they can result in weakened immunity, skin abnormalities, and cognitive confusion. Some studies have even indicated a potential association between vitamin B6 deficiency and cognitive decline as well as the development of dementia. Insufficient intake of vitamin B6 can also lead to low levels of hemoglobin and anemia. Consequently, the supplementation of this vitamin may help prevent or address these conditions.

Alcoholics, individuals with kidney failure, and women using oral contraceptives face a heightened risk of experiencing marginal deficiencies in vitamin B6. While most people obtain sufficient amounts of vitamin B6 through their regular diet, specific populations may be more susceptible to deficiency.
The importance of Vitamin B6 in human body

The importance of minerals to human body

The need for micronutrients (including minerals) depends on the metabolic activities as well as on the life cycle of an individual.

Minerals cannot be synthesized in the body but obtained from the diet. They are naturally present in soil and water. The total amount of a mineral in a food that is dependent on digestion, its release from the food matrix and the absorption rate by the intestinal cells.

These inorganic nutrients, usually required in small amounts from less than 1 to 2500 mg per day, depending on the mineral.

Fortification of food is one of the most effective and safe strategies used to enhance nourishment.

Minerals play an important role in reduction in the risk of disease and the maintenance of good health. Minerals are vital for the proper functioning and proliferation of all dividing cells in the body.

They are needed in the build-up and function of important biomolecules in the human body. For example, humans and other vertebrates need large amounts of calcium for construction and maintenance of bone and normal function of nerves and muscles.

Phosphorus is an important constituent of adenosine triphosphate (ATP) and nucleic acid and is also essential for acid-base balance, bone and tooth formation. Red blood cells cannot function properly without iron in haemoglobin, the oxygen-carrying pigment of red blood cells. Iron is also an important component of the cytochromes that function in cellular respiration.

Minerals are necessary for the bone strengthening, the transmission of nerve impulses or the enzymatic structure.

Although, minerals are not a source of energy in the body but they are necessary for the maintenance of normal biochemical processes in the body.

Inappropriate intakes and/or elevated requirements resulting from a range of conditions, including disease, malabsorption, medications, and excessive losses, eventually lead to a state of deficiency or toxicity.

The body’s mineral and trace element status can be influenced by hereditary disorders such as hereditary hemochromatosis, Wilson’s disease and Menkes’ syndrome.
The importance of minerals to human body

Food sources of vitamin B3 and functions in human body

Niacin is a water-soluble vitamin, also known as vitamin B3. Niacin is the generic term for nicotinic acid (pyridine 3-carboxylic acid) and nicotinamide (nicotinic acid amide) and the coenzyme forms of the vitamin. Niacin is important for the development and function of the cells in your body.

Niacin is found naturally in many foods, and is added to some foods.
• Poultry, beef, pork, anchovies and fish
• Some types of peanuts, nuts, legumes, and grains
• Enriched and fortified foods, such as many breads and cereals
• Whole grains and whole meal wheat flour

The amino acid tryptophan contributes as much as two thirds of the niacin activity required by adults in typical diets. Important food sources of tryptophan are meat, milk and eggs. Vitamin B3 is required for cell respiration and helps in the release of energy and metabolism of carbohydrates, fats and proteins, proper circulation, maintenance of healthy skin, functioning of the nervous system and normal secretion of bile and stomach fluids.

A sufficient intake of vitamin B3 (niacin) is important as it helps the body to
• convert food into glucose, used to produce energy
• produce macromolecules, including fatty acids and cholesterol
• DNA repair and stress responses.
Food sources of vitamin B3 and functions in human body

Food sources of dietary fiber

Result from the extensive research suggested this food component may be quiet important in the prevention and management of a wide variety of disease states. Usual intakes of dietary fiber ranged from 16.5 to 18g/day for men and 12 to 14 g/day for women.

Fiber can help keep the colon and bowels healthy by stripping them of harmful bacteria. At the same time, however it removes some of the friendly bacterial in the colon that are necessary for good health. The metabolic diseases, diabetes and obesity, are believed by some researches s to be more easily regulated with high fiber and fiber supplemented diets.

Among foods that will add the greatest amount of useful fiber to human diet are whole-grain cereals and flours, brown rice, all types of bran, apricots, dried prunes, apples and most other fruits.

Nuts, seeds, beans, lentils, peas and vegetables (especially beets, broccoli, cabbage, carrots, cauliflower, carrots, and dark-green leafy vegetable) are also good sources of fiber.
Food sources of dietary fiber

Biceps muscle

Biceps muscle
Biceps refers to two muscle heads that run down the front of the upper arm that are called the biceps brachii. The biceps muscle group is composed of two muscles: the short and long heads of the biceps and the brachialis.

The short head of the biceps arises from the tip of the coracoids process of the scapula and inserts into the radial tuberosity.

The long head of the biceps arises from the supraglenoid tubercle of the scapula and inserts into the radial tuberosity.

The long biceps assists the anterior deltoid and the petotralis muscles (the uppermost fibers) in raising the arm up in front of the body. The short biceps muscle is mostly involved with one of the most important functions of the biceps muscle: supinating the forearm.

Although the primary function of the biceps muscle is to supinate the forearm and flex the elbow, the long head plays an additional role in shoulder stability.

Use a variety of barbell, dumbbell and cable exercise to work various parts of the biceps. The barbell keeps the arm in neutral position throughout the arm flexion movement, while the dumbbells and cables allow arms flexion and supination.
Biceps muscle