Tongue and Vitamin B
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to the dentist the other day, after my cleaning we were talking
and I asked him about why my tongue was so sore. He looked at
it and said I could be deficient in vitamin B. What I would like
to know is what food has vitamin B and how I would get deficient
in it? Is there something I may be doing that takes the vitamin
B out of my system? I will see my doctor but I would like further
Kathrine, Nelson, B. C.
by Duane Murphy, RNC in Halifax, NS:
of all Vitamin B is not one single Vitamin but is actually a group
of Vitamins known as B Complex. These include vitamins - vitamin
B1(thianiine), vitamin B2(riboflavin), niacin, vitamin B6 (pyrodoxine),
folacin(folic acid), vitamin B 12 (cobalamine), biotin and pantothenic
acid as well as choline, inositol and PABA (paraaminobenzoicacid).
These vitamins are water soluble meaning they only stay in the
body for a short period of time - two to four days.
of water soluble vitamins begins the minute they are absorbed
through your digestive system. Thus these nutrients need to be
replaced regularly. They should be provided in our diets daily.
B vitamins are utilized as coenzymes - components of enzymes -
in almost all parts of the body. They are essential for maintaining
healthy nerves, skin, hair, eyes, liver, and mouth. They also
give us energy, as they are necessary for the metabolism of carbohydrates,
fats, and proteins. Any stress on the body will automatically
increase our requirements for nutrients, especially B vitamins.
are many food sources for B vitamins in our food. The B vitamins
are most plentiful in whole grains such as wheat, rice, oats and
rye; and in liver. They are also found in green leafy vegetables,
meats, poultry, fish, eggs, nuts and beans.
of nutrients can be caused by not supplying them in our diets
or supplying them but not absorbing them. As mentioned earlier
absorption takes place through the digestive system. Anything
that can hinder digestion can interfere with the absorption of
nutrients (vitamins and minerals). We must complete digestion
in order to absorb nutrients from our food and supplements. Consumption
of refined processed foods, alcohol, coffee, caffeine, colas and
drugs can all interfere with digestion and absorption of B vitamins
as well as other essential nutrients. A diet high in refined,
processed foods will be void of these essential vitamins. In the
refining process many nutrients are stripped and only partially
replaced through "enrichment".
has become popular in recent years. Supplements are not meant
to replace sound nutrition. B vitamins work together not alone.
As part of a balanced diet of whole natural foods, and avoidance
of refined, processed foods, a good quality B complex supplement
may help fill in the gaps.
Dwayne Murphy is a Registered Nutritional Consulting Practitioner
(RNCP) and Certified Nutritional Microscopist with a BASc in Holistic
by Dr. David Rowland, MBA, PhD (Nutr), RNC; Co-publisher of Health
Naturally, Canada's Self-Health Care Magazine until 1999 and a
past President of the (NCOC) Nutritional Consultants Organization
of Canada 1983 - 1988, author of 22 books and many articles:
is an entire family of B-vitamins that affect the health of the
tongue -- including vitamin B-2, niacin/ niacinamide, vitamin
B-12, biotin, and folic acid.
this B-complex family of vitamins can be found in such foods as
liver, kidney, brewer's yeast, leafy green vegetables, fish, eggs,
almonds, nuts, poultry, wheat germ, and 100% whole grains.
requirements for B-vitamins vary significantly from person to
person. If one's diet is adequate in the above foods and a sore
tongue still persists, it would be wise to supplement with a B-complex
vitamin supplement. The B-vitamins are water soluble and pose
no hazard to the body if they are supplied in balanced amounts
(such as in a B-50 complex tablet). "
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