Posts Tagged ‘Vitamin’
Vitamin E is one of the essential vitamins that the body needs to maintain proper function. It plays a key role in cellular structure and the formation of DNA, RNA and red blood cells. As an antioxidant it neutralizes free radicals that can cause wrinkles, age spots and fine lines. It also protects against ultraviolet rays, pollution, drugs, radiation and smoke that can oxidize cells and change their cellular structure to cause signs of aging and disease. Vitamin E makes the skin look younger and more beautiful.
Vitamin E is a fat-soluble vitamin that is stored in the liver, adipose and muscles. Because it is fat-soluble it requires fat to be transported to other areas of the body. Without the ability to freely move throughout the body, excess vitamin E in the body can be potentially toxic. Therefore maintaining proper levels of vitamin E in the body is essential. Vitamin E has several functions in the body including skin care and repair. Vitamin E can be absorbed through the food that we eat, taken as a vitamin supplement or applied topically in lotions, creams and gels. The best way to receive your daily allowance of vitamins is through the food that you eat, even though, the amount of vitamin E that the body requires is miniscule compared to other vitamins, it is very difficult to receive enough of vitamin E through our foods. Some foods that are high in vitamin E include spinach, almonds, avocados, sunflower seeds, olive oil, olives, papaya, and blueberries. By ingesting foods rich in vitamin E the body can protect the skin from the inside out. Vitamin E within the body eliminates free radicals, protects the liver from toxic chemicals, promotes good circulation and boosts the immune system.
Otherwise vitamin E can be applied topically. Vitamin E is easily absorbed by the skin. Vitamin E is a very strong antioxidant that reduces fine lines, wrinkles, age spots, and stretch marks. When applied directly to the skin vitamin E promotes wound healing, prevents scar tissue, treats sunburns and prevents UV ray damage. Although it can be used to prevent scars, it can also be used to soften the appearance of scars. Vitamin E also aids in the treatment of skin diseases and conditions. Psoriasis is a condition that causes skin redness and irritation. Vitamin E can be applied topically to reduce the redness and inflammation and decrease the irritation while softening the skin. Vitamin E also reduces the risk of sun cancer by protecting the skin against sun damage. Vitamin E should be applied to the skin 20-30 minutes before going into sunlight. Additionally sunscreen can be applied on top of vitamin E to increase the effectiveness of sun block. Vitamin E acts as a skin barrier and strengthens the outside layer of skin to environmental exposure. It reduces water loss through the skin and promotes oil balance within the skin layers.
The next time you are looking for skin care products, look for natural organic vitamin E. Increase the amount of foods that include vitamin E in your diet and notice a newer, younger, fresher feel to your skin. Use vitamin E on cuts and skin conditions that cause inflammation and irritation. Keep this power antioxidant vitamin available for all your skin care needs.
Avoid taking over 400IU daily because the body is unable to remove it from the system. Always consult a doctor to determine vitamin levels in the body and to determine what an appropriate dosage of vitamins you should be taking.
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Vitamin E is found of course in some foods, added to others, and available as a dietary supplement. “Vitamin E” is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities.
Naturally happening vitamin E exists in eight chemical forms (alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol) that have anecdotal levels of biological activity. Alpha- (or a-) tocopherol is the only form that is recognized to meet human supplies.
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Vitamin E is an antioxidant that protects body tissue from damage caused by unstable substances called free radicals. Free radical can harm cells, tissues, and organs. They are believed to play a role in certain environment associated with aging.
Vitamin E is also important in the creation of red blood cells and helps the body to use vitamin K.
The ability of vitamin E to prevent cancer, heart disease, dementia, liver disease, and stroke are still not known. At lower levels, vitamin E may help protect the heart.
The term vitamin E describes a family of 8 antioxidants, 4 tocopherols and 4 tocotrienols. alpha-tocopherol (a-tocopherol) is the only form of vitamin E that is vigorously maintained in the human body and is therefore, the form of vitamin E found in the largest quantities in the blood and tissue.
Vitamin E is a fat-soluble vitamin that exists in eight different forms. Each form has its own biological activity, the compute of potency or functional use in the body.
The most active form of Vitamin E in humans is Alpha-tocophero. Alpha-tocophero is a powerful natal antioxidant.
Vitamin E Benefits
Foods are filled with a mixture of different nutrients that our bodies need to survive; it’s almost as if they were designed just for that reason…to keep us alive! Each nutrient plays a dissimilar role in the body.
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One general category of nutrients is vitamins; within this category, there are a variety of vitamins that each does their own thing for the body. In general, a vitamin is an organic compound that is required by an being in tiny amounts.
That definition doesn’t say much about what each vitamin—vitamin A, C, D, E, K, and the B vitamins—do. To help out with that a little, this article will discuss everything about vitamin E.
Vitamin E Deficiency
Vitamin E deficiency can occur but it is rare in humans. It occurs in persons who cannot absorb dietary fat, has been found in early, very low birth weight infants, and in individuals with rare disorders of fat metabolism.
One of the symptoms of vitamin E deficiency is neurological problems due to poor nerve transmission.
Sources of Vitamin E
Fruits
Fruits are also natural vitamin E sources. Fruits like papaya and mango are high in vitamin E whereas other fruits like pomegranate, peach raspberries and guavas have slight traces of vitamin E in them.
Hence, there are not many options for people who are looking out for fruits that are rich in vitamin E.
Cranberries also have some amounts of vitamin E and are promoters of good health.
Nuts and Seeds
Nuts and seeds are also in the list of vitamin E sources. Almonds are the best vitamin E sources and they also help in boost the energy levels. Other nuts like hazelnuts and peanuts are also rich sources of vitamin E.
Vegetables
Many vegetables like tomatoes, turnip greens, chard, spinach and other dark leafy vegetables are also first-rate sources of vitamin E. Tomatoes that are rich in antioxidants also top of the list of vegetables rich in nutrient vitamin E.
It is important to understand that we are ultimately responsible for our own well-being and should do whatever is necessary to maintain our health and assist our bodies in resisting and fighting disease. Since health practitioners agree that vitamins are essential for life and health, we must ensure that we receive adequate amounts for our bodies to function properly and to protect us from illnesses. Vitamin E is one of the vitamins to which we should pay particular attention.
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A vitamin is an organic substance essential for life that regulates metabolism and assists the processes that release energy from digested food. Vitamin E, discovered in the mid-twentieth century, assists in strengthening our immune systems and helps protect us from a variety of problems as well as several serious illnesses. This vitamin can be obtained from food or supplements.
There are two kinds of vitamins and both are needed by the body. Vitamin E, like vitamins A, D, and K, is a fat-soluble vitamin that can be stored within the body in fatty tissue. Vitamin B complex and vitamin C are water-soluble vitamins that cannot be stored and the excess amounts are excreted in the urine. Fat-soluble vitamins — with the exception of vitamin A are measured in international units (IUs), and studies by the U.S. government’s National Institute on Aging have shown that at least 200 IUs daily of vitamin E are needed to garner any significant benefits from taking this vitamin.
How Does It Help?
Vitamin E is a powerful antioxidant that protects tissue against free radicals. Free radicals are unstable molecules that usually contain oxygen and can interaction with DNA and other molecules leading to an impaired cell function. Vitamin E, one of the chemical compounds that prevents oxygen from reacting with other compounds, neutralizes free radicals, and is, therefore, one of the body’s natural defenses against cancer and cardiovascular disease.
Vitamin E is also important in the formation of red blood cells and helps the body use vitamin K. Vitamin E improves circulation, is necessary in the repair of tissue, promotes normal blood clotting and healing, and can reduce scarring, too.
• Women find it useful in the treatment of premenstrual syndrome and fibrocystic disease of the breast.
Older adults take it to help reduce blood pressure, relax leg cramps, help prevent cataracts, and, perhaps, to assist in reducing age spots.
Vitamin E also helps prevent anemia, maintains healthy nerves and muscles, and promotes healthy skin and hair.
Where Do We Find It?
Food sources of vitamin E are nuts (e.g., almonds), sunflower seeds, cold pressed vegetable oils, whole grains (e.g., wheat germ), olives, legumes, and dark and leafy vegetable (e.g., asparagus and spinach). There are also significant quantities of this vitamin in such foods as brown rice, cornmeal, eggs, kelp, milk, and organ meats. Some herb vitamin E sources are alfalfa, bladderwrack, dandelion, flax, nettle, and rose hips.
Vitamin E, like all other vitamins, is not only available from food sources, but also as a supplement. It can be purchased in the form of a tablet, a capsule, or a liquid, and as a powder that can be mixed with water or juice or added to gels or bars. It can also be administered by injection. Read labels carefully so that you purchase only those supplements that have been extracted from a natural food source and have no harmful additives included. A proper balance of vitamins are needed in the body because they work in synergy, or cooperative action, and high doses of one vitamin can induce a depletion of another. You can take vitamin E safely in a one a day multivitamin, or as single vitamin supplement if you wish to take an amount higher than is included in a multivitamin. Visit a vitamin store and watch for the opportunity to purchase your vitamins at a discount.
How Much Do We Need?
The amount of vitamin E you need depends on your age, your weight, and the problems you are trying to solve or prevent. Remember that supplements should be taken daily, and should be taken with food so that you will receive other nutrients to assist in their assimilation. Keep your supplements in a cool, dark place to protect their potency, and take them as part of your mealtime routine:
To maintain good health, you should take a minimum amount of 200 IUs daily.
To help lower raised cholesterol levels, especially in young adults, take 300 to 600 IUs daily.
For reducing menopausal symptoms, take 400 IUs daily.
To help combat coronary artery disease and poor circulation, take 400 IUs daily.
Be Careful:
It is important to understand the different functions of vitamins if you are going to ingest them separately instead of within a multivitamin where the formulation will ensure a proper balance. In the case of vitamin E, there are a variety of concerns of which you should be aware:
Vitamin E should be taken under medical supervision if you are also taking blood-thinning drugs (anticoagulant medication). Vitamin E acts as a blood thinner, too.
• Remember that vitamin E is a fat-soluble vitamin, and since it will be stored in the body in fatty tissue, it can reach toxic levels. People who decide to take mega-doses of vitamins and dont know what theyre doing can suffer from too much of a good thing with this vitamin. If you are taking a multivitamin supplement and a separate vitamin E supplement, make sure you are not taking a toxic dose. Anything over 1200 IUs should not be taken without consulting a health professional.
Be careful if you take iron as well as vitamin E. These two supplements should be taken at different times of the day because iron in the form of ferrous sulfate will destroy vitamin E. Organic forms of iron such as ferrous gluconate or ferrous fumarate, however, will not harm the vitamin. Read the label and make sure you know which form of iron you are taking.
Diabetics, people with overactive thyroids, and those with rheumatic heart diseases should be especially careful not to take more than recommended dosages of vitamin E.
If you suffer from high blood pressure, begin with 200 IUs of vitamin E per day and gradually increase the dose over a period of six weeks until you reach the desired level.
If you are taking vitamin E, you must also take a minimum dose of zinc as well, and some supplements will include the necessary amount of zinc in the Vitamin E tablet or capsule.
Vitamin E is an important element in our arsenal of disease-battling nutrients, and there is an increasing lack of vitamin E in our diets because of our dependence on processed food and the depletion of nutrients in the soil. Fortunately, supplements allow us to obtain whatever amount of vitamin E we need to keep us healthy.
Vitamin A
Introduction
Often touted as a miracle vitamin, vitamin A is the secret to great skin, higher immunity levels and holistic growth. Vitamin A is a powerful antioxidant that also improves eyesight, helps strengthen bones, protects the body from heart related diseases, alleviates acne and psoriasis conditions, reduces wrinkles, alleviates respiratory ailments and helps improve measles and glaucoma conditions.
Functions within the body
Retinol, which is a by-product of vitamin A, is responsible for helping the eyes adapt to dark environments easily. Therefore, regular intake of vitamin A can help prevent a condition known as ‘night blindness.’ Retinol acids help regulate genetic conditions and expressions within the body and an adequate intake of vitamin A helps preserve the physiological characteristics of cells in the body. Vitamin A is also an effective agent against any infections as it helps to strengthen the mucous linings, skin, urinary tract and digestive tract, so forming the primary defences against most infections. Whilst vitamin A may be needed for proper growth and development in the body, too little or too much of this vitamin can cause defects in a foetus. Red blood corpuscles originate from stem cells, which depend on vitamin A to become blood cells. Vitamin A is also responsible for mobilising iron to incorporate it into the form of haemoglobin.
Deficiency conditions
Since vitamin A is required for maintaining eyesight and immunity, a deficiency can cause impaired vision and increased incidence of diseases in the body. Night blindness is one of the foremost conditions caused by a deficiency of this vitamin. When the deficiency is less, it manifests itself as a slight change on conjunctive tissue of the eye. These are Bitot’s spots. In cases where the deficiency has reached more severe proportions, it can cause dryness of the eyes and finally result in ulcers on the cornea, scarring and ultimately blindness in the person.
Children who have lower amounts of vitamin A in the blood tend to get more respiratory diseases as well as diarrhoea. Children who already have a condition of measles or diarrhoea as well as insufficient vitamin A tend to suffer more than children with a healthy level of vitamin A. In such children, the severity of the infection is more.
Deficiency Symptoms in Adults and Infants
Vitamin A is responsible for the healthy growth of bones and tissues in children. Hence, a reduced level of this vitamin can result in retarding growth in a child. Therefore, the child could develop a growth defect and even dwarfism which is where the body parts fail to grow normally and assume a stunted appearance. Often the face will assume a mongoloid appearance and the facial bones will not develop fully resulting in a distorted facial appearance.
In adults as well as children, a deficiency of vitamin A can cause conditions like night blindness, inflammation in the eyes, inability to see properly at night, dryness of eyes, inflammation in the cornea etc. In addition to conditions associated with the eyes, a person can experience roughness of the skin, dryness and increased presence of wrinkles. Children with insufficient vitamin A are more prone to respiratory ailments as well as urinary tract infections. This can also manifest itself in adults who do not have sufficient vitamin A in their bodies.
Recommended daily amounts for each age group
The amounts of vitamin A needed depend on the person’s age group and gender. Women who are pregnant or breast-feeding need a higher concentration of vitamin A in their diets. Here is a break down of the recommended dosages of this vitamin:
· Male and female infants aged below 6 months of age need 400 mg per day of vitamin A
· Infants (both male and female) aged between 7 and 12 months need 500 mg per day
· Children from 1 to 3 years of age need 300 mg of vitamin A each day
· Children aged between 4 and 8 years require 400 mg vitamin A per day
· Children aged from 9 to 13 years need 600 mg vitamin A each day
· Teenagers aged from 14 to 18 years require 900 mg of vitamin A per day
· Adults aged more than 19 years require 900 mg of vitamin A each day
· Pregnant women who are aged below 18 years need 750 mg of vitamin A each day
· Pregnant women aged above 19 years need 770 mg of vitamin A per day
Women who breast-feed and are aged below 18 years require 1200 mg in a day of vitamin A Women who breast-feed and are aged above 19 years require 1200 mg in a day of vitamin A
Top 10 Richest food sources
Most vitamin A sources reside in animal-based foods, such as poultry, beef etc. There are also a few plant sources, which contain this essential vitamin. Here is a list of these sources:
Beef liver: When cooked, 3 ounces of beef liver contain 27,185 IU of vitamin A Chicken liver: In cooked form, 3 ounces of chicken liver contain 12,325 IU of this vitamin Skimmed milk: One cup of skimmed and fortified milk contains 500 IU of vitamin A Cheddar cheese: One ounce of cheddar cheese contains 284 IU of vitamin A Egg substitutes: A quarter cup of egg substitutes contain 226 IU of vitamin A Carrots: Half a cup of carrots contains as much as 22,567 IU of vitamin A Spinach: A half cup of spinach boiled or frosen contains 11,458 IU of vitamin A Apricots: A half cup quantity of apricots with their skin intact contain around 2063 IU of vitamin A Peas: Half cup of boiled or frosen peas contains 1050 IU of vitamin A Oatmeal: Cooked with water, a cup of oats contains 1252 IU of vitamin A
When increased amounts may be needed
Consumption of too much alcohol can easily deplete the liver of its vitamin A levels. This can contribute to damaged liver functions. Moreover, the continued consumption of alcohol can contribute to more toxicity of the previously formed retinol from vitamin A. Hence, even with additional vitamin A supplements the chances of improving the levels of this vitamin reduce in an alcoholic. Even contraceptives that have progestin and estrogens can reduce the levels of vitamin A in the body. These pills can result in increasing RBP production or retinol binding proteins. However, it is not yet clear whether such a condition requires added intake of vitamin A by the body.
Any known interactions with other drugs (prescribed)
If a person is using any acitretin, retinoids or associated medications, isotretinoin, bexarotene or even etretinate then the person should not consume vitamin A supplements. These can increase toxic levels of vitamin A in the body.
An increasing number of people are becoming more conscious of the amount of vitamin intake that their diet does or does not provide and the need for new products, including vitamin water, that provide a convenient method of obtaining more of the essential vitamins is constantly being sought. One extremely popular brand of vitamin water is Glaceau Vitamin Water. This vitamin water is a low calorie nutrient enhanced water. The vitamin water is available in a number of different flavours and provides an extremely healthy alternative to other high calorie drinks.
The Glaceau vitamin water was developed by J. Darius Bikoff who wanted a vitamin enhanced drink that had a pleasant flavour. Unlike a lot of other so-called health drinks, the vitamin water is not overpowering but has a higher vitamin content than traditional drinks. The vitamin water is essentially biologically better water that ensures that a person has a sufficient intake of certain vitamins and minerals.
Glacaeau vitamin water is an industry leader in enhanced water beverages and it is available in a wide variety of flavours including perform lemon-lime vitamin water, formula 50 vitamin water, defense vitamin water, vital-t vitamin water, endurance peach mango vitamin water, rescue green tea vitamin water, multi-v lemonade vitamin water, stress b lemon-lime vitamin water, revive fruit punch vitamin water, focus kiwi-strawberry vitamin water, essential orange-orange vitamin water, balance cran-grapefruit vitamin water, power-c dragonfruit vitamin water and energy tropical citrus vitamin water. The actual vitamin and mineral content of Glaceau vitamin water varies depending on the type. Here are some of the specific nutrition facts for a number of the flavours of Glaceau vitamin water available:
Defense
Calories 50; Total Fat 0g; Sodium 0mg; Total Carbohydrate 13g; Total Sugar 13g; Protein 0g; Vitamin C 60%; vitamin B3 10%; vitamin B6 10%; vitamin B12 10%; vitamin B5 10%, Zinc 10%
Vital-t
Calories 50; Total Fat 0g; Sodium 0mg; Total Carbohydrate 13g; Total Sugar 13g; Protein 0g; Vitamin C 60%; vitamin E 20%; vitamin B3 10%; vitamin B6 10%; vitamin B12 10%; vitamin B5 10%
Stress b lemon-lime
calories 40, total fat 0g, sodium 0mg, total carbohydrate 9g, sugar 8g, protein 0g, vitamin B2 25%, vitamin B3 25%, vitamin B5 25%, vitamin B6 25%, vitamin B12 25%, vitamin C 60%, st johns wort 25mg, kava kava 25mg
Revive fruit punch
calories 50, total fat 0g, sodium 0mg, potassium 30mg, total carbohydrate 13g, sugar 12g, protein 0g, vitamin A 10%, vitamin B3 10%, vitamin B5 10%, vitamin B6 10%, vitamin B12 10%, vitamin C 60%, vitamin E 10%, gotu kola 25mg, American ginseng 25mg
Every type of Glaceau vitamin water is made using distilled water and all natural flavourings to ensure that the beneficial effects of the vitamin enhanced drink are maximised.
Human need vitamins and he get it from their food which they eat regularly. Vitamins are mixture of chemical which we get in small amount from our daily diet. If we any vitamin in our body then we have suffer from the deficiency disease. Vitamins which we take through food, some are fat- soluble and other is water-soluble. The ability to dissolve vitamins in body temperature with other substance can well manage by a human body.
Here are some fat-soluble vitamins like vitamin A, D, E and K. They are found in foods which contain fats and oil.
Vitamin A: – Vitamin A can be obtained by eating dairy products, liver oils, green vegetables etc. They help in growth and development of cells. Its deficiency causes skin problem.
Vitamin D: – Vitamin D can be obtained by eating dairy product, fish, eggs, sunlight etc. It helps in growth and development of your teeth and bones. Its deficiency causes teeth and bones related problems.
Vitamin E: – Vitamin E can be obtained by eating green leaves, dairy product, wheat oil etc. It acts as antioxidant in our body. Its deficiency may harm your nervous system and you also have genetic problem.
Vitamin K: – Vitamin K can be obtained by eating green vegetables, sprouts, milk etc.
A part of body’s vitamin K can be obtained by bacteria which are living in intestine and it also play main role in blood clotting. Its deficiency may affect your new born child and also lack of Vitamin K can’t stop your blood if you are injured.
Now water-soluble vitamins like Vitamin C and B. They are soluble in water. But can’t be store in human body and it removes by way of urine.
Vitamin C: – Vitamin C can be obtained by eating green vegetables, critic foods etc. Its deficiency causes scurvy. Signs of scurvy are laziness, feeling pain in muscle, joints and legs.
Vitamin B: – Vitamin B can be obtained by eating dairy products, green vegetables, eggs etc. Its deficiency affects skin, problem in brain, spinal cords and also nerves.
Here is a list of Vitamin B Complex:
Vitamin B1 or Thiamine
Vitamin B2 or Riboflavin
Vitamin B3 or Niacin
Vitamin B4 or adenine
Vitamin B5 or Pantethine
Vitamin B6 or Pyridoxamine
Vitamin B7 or Biotin known as Vitamin H
Vitamin B8 or Myo-inositol
Vitamin B9 or Folic acid
Vitamin B10 or para-aminobenzoic acid (PABA)
Vitamin B11 or Pteryl-hepta-glutamic acid
Vitamin B12 or Cobalamin
Vitamin B13 or Orotic acid
Vitamin B14 or Earl R. Norris
Vitamin B15 or Pangamic acid
Vitamin B16 or Dimethylglycine
Vitamin B17 or Amygdalin
Vitamin B18
Vitamin B19
Vitamin B20 or Carnitine
Vitamin B21
Vitamin B22 or Aloe Vera
Vitamin Bh or Biotin
Vitamin Bm or Inositol
Vitamin Bp or Choline
Vitamin Bt or L-Carnitine
Vitamin Bv
Vitamin Bw
Vitamin Bx
Lipoic Acid
Regular intake of Vitamins Make your body healthier and perfect. So take vitamin in proper amount to decrease the deficiency of Vitamin in your body. It makes your body free from diseases and your body health good.
Multi vitamins are so common these days you wouldn’t even think of them as a supplement. A multi vitamin is defined in the dictionary as “a preparation intended to supplement a human diet with vitamins, minerals and other nutritional elements.” The US government categorizes multi vitamin under “food”, because it contains 3 or more vitamins or minerals but does not contain herbs, hormones, or drugs.
The multi vitamin can come in many forms such as tablets, capsules, packs, powders, liquids and even injections; however, injections can only be prescribed by a doctor.
There are many different combinations and doses of vitamins and minerals and many of them exceed the 100% recommended daily allowance. Depending on your physical needs, many of the excess vitamins and minerals that cannot be digested are harmlessly excreted out of the body. There are a few that will not exceed the RDA such as Vitamin A, Vitamin K, Iron, and many of the trace elements because they are not easily depleted unless under extreme physical stress and could become toxic if too much is retained in the body. Because the body’s nutritional requirements will differ depending on your physical requirements and diet, most multi vitamins are formulated for specific groups of people such as men, woman, over the age of 50,prenatal, stress relief and athletic.
Most multi vitamins will include these standard nutrients:
Vitamin A- Vitamin A plays a role in several functions throughout the body such as vision, bone metabolism, skin health, immune function, antioxidant activity and reproduction. It is found in many foods but these particular foods contain large amounts; liver, sweet potato, carrots, broccoli, kale, butter, spinach and leafy vegetables. Deficiencies in Vitamin A can cause impaired vision, particularly in reduced light (night vision), impaired immunity and red bumps on the skin called Keratosis pilaris. Too much Vitamin A can be toxic so do not take more than 5000 UI per day for males and 4000 UI per day for females.
Vitamin C- Vitamin C helps keep your immune system strong and is a powerful antioxidant, helps reduce the risk of heart disease, plays a major role in collagen production and it helps the body recover faster from a hard workout. Vitamin C can be found in many fruits, vegetables and in animal products such as raw cow’s milk and liver. Deficiencies in Vitamin C is known to cause Scurvy, liver spots, feelings of depression, their skin looks pale, and are more susceptible to lung borne diseases.
Vitamin D- Vitamin D helps the body absorb calcium and phosphorus and is necessary for thyroid function and bone growth. Vitamin D is naturally produced by the body when it’s exposed to sunlight however due to the negative effects of UV rays; many foods such as dairy products, oil, cereal and bread are now enriched with Vitamin D. You can also find Vitamin D in fatty fishes, eggs, and liver. Deficiencies in Vitamin D in children can cause Rickets, a growth deformity of the bones. In adults deficiencies can cause thinning of the bones (Osteomalacia) and reduced density of the bones (Osteoporosis). Vitamin D deficiencies have also been linked to diseases such as type 1 diabetes, high blood pressure, cancer, and multiple sclerosis.
Vitamin E- Vitamin E is another powerful antioxidant and is important for a healthy immune system. Vitamin E is important for hard training athletes as their immune systems can be worn down and make them susceptible to health issues. Vitamin E can be found in foods such as whole grains, nuts, milk, eggs, asparagus, vegetable oils and avocados. There have been no known symptoms of deficiencies in Vitamin E.
Vitamin K- Vitamin K plays a key role in blood coagulation, bone metabolism, and the circulatory system. Vitamin K is found mainly in green leafy vegetables but can also be found in avocados and kiwifruit. There are usually no symptoms of deficiencies in adults; however, adults that suffer from liver damage, cystic fibrosis, who have recently had abdominal surgery, bulimics and certain drugs may inhibit the absorption of Vitamin K. Symptoms of deficiencies are anemia, bruising and nose bleeding. Vitamin K should be stored in the cupboard as it will lose its potency in sunlight.
B Vitamins- There are 8 distinctive vitamins that fall under B vitamins umbrella and are discussed in detail here. B Vitamins play a key role in increasing the rate of metabolism, maintaining healthy skin and muscle tone, enhancing immune system and nervous system functions and promoting cell growth. B Vitamins can be found in a variety of foods such as animal products, legumes, yeast, fish, seeds and whole grains. Deficiencies in B Vitamins can cause various symptoms such as weight loss, weakness of the limbs, depression, sensitivity to sunlight, diarrhea, insomnia, acne, water retention, and high blood pressure.
Calcium- Is the most abundant mineral in the human body, 99% of it is contained in the bones and teeth. Calcium plays a role in many biological functions such as muscle contraction and as a neurotransmitter between cells, but Calcium’s claim to fame is its role in bone development and sustaining bone density. Calcium can be found in many foods such as dairy products, nuts, sesame seeds, lentils, and eggs. Symptoms of Calcium deficiencies are Osteoporosis and Osteomalacia, thinning of the bones.
Potassium- Potassium is a mineral that can reduce hypertension, heart disease and stroke. Potassium also plays a role in neurotransmission, muscle contraction and heart function. Most fruits, vegetables and meats contain Potassium in low quantities, but orange juice, bananas, kiwi, potatoes, tomatoes, broccoli, soybeans, brown rice, and garlic are rich in Potassium. Deficiencies of Potassium are rare but in severe cases of vomiting and diarrhea can lead to symptoms such as muscle weakness and cramps.
Zinc- Zinc is an essential metallic trace element which assists in many functions within the body. It is instrumental in immune response, brain function and plays a role in prostate gland health and reproductive organ growth. Zinc plays a major role in cellular metabolism as over 100 enzymes rely on zinc to be a catalyst in many chemical reactions. Zinc also helps DNA tell cells what to do such as hormone secretion and nerve impulses; which is important for growth and disease prevention. Zinc is found in red meat in high concentrations but it is also found in whole grains, beans, almonds, and various seeds. Deficiencies in Zinc can cause repressed growth, diarrhea, impotence and weakened immune system.
Magnesium- Magnesium is another metallic trace element that is essential for all cells in a living organism. Over 300 enzymes require Magnesium to be the catalyst in various chemical reactions including synthesis of ATP into energy. Magnesium also facilitates calcium absorption into the body. Magnesium is found in spices, nuts cereals, coffee, cocoa, tea and green leafy vegetables. Modern countries have inadvertently reduced the amount of Magnesium intake due to the food refining process and modern fertilizers; which do not contain Magnesium. Deficiencies in Magnesium do not usually show symptoms, however deficiencies have been associated with the development of certain illnesses such as asthma, osteoporosis and ADHD.
Chromium- Chromium is another metallic trace element that is required for the body’s production of insulin. Insulin is a hormone that regulates the body’s blood sugar levels. Chromium helps transport blood sugar from the bloodstream into the cells and is critical in the process of turning fats, carbs and proteins into energy. Good sources of Chromium are brewer’s yeast, meats, whole grains, nuts and cooking with stainless steel cookware. Symptoms of deficiencies in Chromium are rare; however, in severe cases it can cause weight loss, confusion and insulin resistance.
Manganese- Manganese is another metallic trace element that ensures healthy bones, bone metabolism and helps the body absorb Calcium. It is also involved in, insulin regulation, formation of connective tissues, thyroid regulation, collagen formation, metabolism of fats and carbohydrates and is a powerful antioxidant. Manganese can be found in many foods such as meats, nuts, garlic, green vegetables, brown rice, and raspberries. Deficiencies in Manganese are rare but can occur. Symptoms include bone malformation, high blood pressure, high cholesterol and muscular contraction.
Iron- Iron is another metallic trace element that is essential for life. Iron is essential to the proteins that are involved in oxygen transport and for regulating cell growth and metabolism. Iron can be found in meats, cereal’s fortified with iron and cooking with iron cookware. Deficiencies in Iron cause a lack of oxygen to be delivered to the cells and therefore results in fatigue, restless sleep, lack of concentration and decreased immunity. Conversely, too much Iron in the body is very toxic and therefore many vitamins state on the bottle either “with Iron” or “without Iron”. Iron’s RDA for men are 10 mg and for women is 15mg a day, but for athletes, it could be as much as 25 mg a day.
Selenium- Selenium is another metallic trace element that is essential in the activation of glutathione peroxidases, a
For many years, researchers have been puzzled by the statistical fact that people living at higher latitudes in the world, has a much higher risk of dying from cancer. Many people have also wondered why seasonal flu and colds, almost always occur more frequently during winter time.
An explanation to these two mysteries are now slowly beginning to emerge. The answer is very simple, but fascinating: lack of sunlight can have a detrimental effect on your health and well-being.
Men and women exposed to the most sunlight throughout their lives are less likely to die of cancer [2]. The explanation for this, comes from the newly discovered role that Vitamin D has on overall health. The major source of Vitamin D exposure for humans is sunlight, hence anything that interferes with the penetration of sunlight into the skin will have a negative effect on the body’s ability to create Vitamin D stores. This now turns a lot of public health recommendations upside down. Yes, extreme sunburn and overexposure to sunlight can be hazardous, but so can
overuse of sun blocking creams and avoidance of sunlight. The common recommendation for the avoidance of all sun exposure has now put the world’s population at a serious risk of developing Vitamin D deficiency. Now, what is so dangerous about Vitamin D deficiency one may ask?
This is where recent research literally is flooding us with new discoveries of the serious impact vitamin D deficiency can have, and how vitamin D supplementation can reduce mortality rates.
The researchers find one new, good feature after another – and vitamin D is considered, among other things, to strengthen the immune system, prevent heart disease, diabetes, cancer, arthritis and depression. The more studies done, the more benefits are found. By strengthening the immune system, vitamin D have also been shown to provide protection against influenza. Vitamin D is simply, the researchers’ new darling. A super vitamin that seems to help for almost anything. Here comes a brief summery of the latest findings.
1) Vitamin D protects against heart attacks.
Further evidence that vitamin-D deficiency may increase the risk of heart disease, has come from a new large case-control American study among middle-aged men [2]. The authors, led by Dr Edward Giovannucci (Harvard School of Public Health, Boston, MA), found that a doubling of the levels of vitamin D in the blood reduces the risk of heart attack. As the sun is the main source of vitamin D, it may explain why more suffer a heart attack during the dark winter months. It is known that many Swedes for example, are deficient in vitamin D during winter months.
Researchers followed 18,225 men for ten years who at baseline were aged 40 to 75 years. During the period 454 men suffered a heart attack. Analysis of blood samples showed that the risk was more than doubled for those with the least vitamin D in their blood, but also those with average levels had a 60 percent increased risk. The results are published in the prestigious medical journal Archives of Internal Medicine.
2) Vitamin D supplements reduces risk of dying prematurely.
Eating extra vitamin D supplements can prolong life. Supplementing with Vitamin D can reduce the risk of dying from any disease by eight percent, according to a major international study [3]. Leading scientists are now calling for an international debate on fortification of food and a careful reassessment of our restrictive approach to sunbathing.
Researchers at the World Health Organization (WHO) International Institute for Research on Cancer in Lyon, IARC, reviewed 18 large studies on vitamin D published until November 2006. A total of 57,311 persons were followed for almost six years. During this period 4777 of them died. When the researchers played together all the different causes of death, they found that the overall mortality rate was eight percent lower among those who regularly was taking additional vitamin D supplements. The daily supplement intake ranged between 300 and 2000 international units, IU, but was on average, at a level that is normally available in ordinary vitamin tablets, more specifically, 528IU. In the nine studies, blood samples of those who ate supplements, contained levels of vitamin D in their blood, which was between 1.5 and 5.2 times higher than those without the vitamin D supplements.
3) Increasing doses of vitamin D may reduce cancer risk.
High doses of vitamin D may reduce the risk of developing several common cancers such as breast, ovarian and colon cancer, U.S. researchers argue in a new study. Previous studies have shown that extra supplements with vitamin D ,may reduce the risk of various cancers such as prostate cancer and lymphoma.
In 2006 researchers at the University of California at San Diego, after having gone through 63 international studies conducted between 1996 and 2004, have discovered that an increased daily dose of vitamin D can prevent other cancers as well [4,5]. A daily dose of 25 micrograms (1000IU) of vitamin D may reduce the risk of colon cancer by 50 percent and cancer of the breast and ovary by 30 percent, the researchers claimed in their study published in the American Journal of Public Health.
We naturally make our own vitamin D from the sun’s ultraviolet rays, but also receive it through foods such as fish, meat and butter and vitamin supplements. Professor Cedric Garner, who led the meta-study, believes it is justified to increase the intake of vitamin D through diet and possibly supplements of vitamin D tablets.
A Swedish study showed, that the person who in his youth did a lot of sunbathing, and thus produced increased levels of vitamin D, ran a 30-40 percent lower risk of contracting the cancer form called non-Hodgkin’s lymphoma later on in adult life.
Now, how do we personally increase our vitamin D levels? In sun poor countries like Sweden, we rarely get enough of this super vitamin. Every other Scandinavian can be deficient. The symptoms are vague at first, but early signs may be depression and fatigue. Therefore, we must be out in the sun as much as possible, and let it shine on our bare skin during the summer months. However, walking around naked outside in the winter time is just not practical for most of us.
There are however, some simple steps that you can take to optimize your daily vitamin D intake.
Four ways to increase your vitamin D intake:
1.Sunbathing – 15-30 minutes of strong sun exposure daily – with plenty of bare skin (without sunscreen), but without burning yourself of course, is a very effective method. This provides five times the daily requirement. Works in Scandinavia only midday hours from May to August. So it’s not enough the whole year, if you do not regularly go on holiday to the south. Simple rule of thumb: the sun must be up at least 45 degrees above the horizon (so that your shadow is shorter than you) for efficient vitamin D formation. Otherwise the atmosphere filters away almost all the UVB radiation.
2.Eating oily fish – Such as salmon, sardines and mackerel. Provides good vitamin D contributions, but you need around 350 grams of fish a day to produce the recommended daily amount.
3. Eat more eggs – Eggs provide a rich sourch of Vitamin D, however you would need to eat 18 eggs a day to get 1000iu!
4. Daily Vitamin D Supplement Tablets - Effective way to get the correct vitamin D amount regularly throughout the year. Older supplements brands usually have very small doses, such as 400iu. Take a good brand like Solgar Vitamin D3 that provide at least 1000iu (25ug) per tablet.
So finally, in order to live long, enjoy the sun on bare skin, and eat as much oily fish as possible.