Thread: Vitamins

VITAMIN D

Vitamin D is a fat-soluble vitamin. It can be dissolved in fat. Vitamin D is carried through the body by fat and stored in fat tissue. Getting too much can be harmful. Vitamin D can be produced in the body, as well as, obtained from the diet.

What food source is the nutrient found in?
The most reliable source of vitamin D, in the US diet, is fortified milk. All milk sold in the United States is fortified with vitamin D. Vitamin D is also present in:

* cheese
* butter
* margarine
* cream
* some soy milks
* eggs
* liver
* fish such as sardines and salmon
* cod liver oil
* fortified cereals

Vitamin D is called the sunshine vitamin. This is because the body can make vitamin D after sunlight, or ultraviolet light, hits the skin. Ten to 15 minutes of sun exposure 3 times a week is all the body needs. Older people are less efficient with this conversion.

How does the nutrient affect the body?
Vitamin D helps build strong and healthy bones and teeth. It does this by helping the body to absorb the minerals calcium and phosphorous and to deposit them in bones and teeth.

Information
If the body does not get enough vitamin D and calcium, a person is at higher risk for bone mass loss, which is known as osteoporosis. Low levels of vitamin D also increases the risk of bone softening, known as osteomalacia, in older adults. Children who do not get enough vitamin D over a long period may develop rickets, which is defective bone growth. Fortifying milk with vitamin D has made rickets extremely rare in the US.
Vitamin D is measured as micrograms (mcg) of cholecalciferol (koh-li-kal- sif-ah-rall) . The Recommended Dietary Allowance, called RDA, for men and women, 25 to 50 years old, is 5 mcg per day. Children need twice as much daily vitamin D as adults, because their bones are still growing. Pregnant and lactating women also need 10 mcg per day.
Another common measurement for vitamin D is International Units, known as IU. The RDA, in IUs, for vitamin D for adults is 200 IU per day; for children, it is 400 IU per day; and for pregnant and lactating women, it is 400 IU.

In 1997, the recommendations were revised for vitamin D, doubling the amount for adults over age 50, going up to 400 IU or 10 mcg daily. People over age 70 need 600 IU or 15 mcg per day.

No one should have more than 2000 IU or 50 mcg per day of Vitamin D.

Because vitamin D dissolves in fat, it can build up in the fat tissues of the body. This can pose a problem for people taking high doses of vitamin D. While it is almost impossible to get too much vitamin D from foods or sunlight, it is easy to get too much from supplements. High doses of vitamin D can be toxic and cause:

* kidney stones or damage
* weak muscles
* weak bones
* excessive bleeding

VITAMIN C

Vitamin C is a water-soluble vitamin. This means that it can be dissolved in water. Water-soluble vitamins are carried throughout the body in the bloodstream. They are, for the most part, not stored in the body. The body uses what it needs and the rest is passed in the urine.

Vitamin C is essential for the manufacturing of collagen, that are necessary for tissue repair. It is needed for metabolism of phenylalanine, tyrosine, folic acid, iron. Vitamin C is a water-soluble vitamin needed for the growth and repair of tissues in all parts of the body. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.
Functions and benefits of Vitamin C
Vitamin C has a number of important functions and benefits. For example it:
· It help improve male fertility
· Reduce toxic effect of alcohol and drugs
· Reduce symptoms of arthritis, skin ulcers, allergic reactions
· It also helps produce anti-stress hormones
· Help in production of red blood cells
Recommended Dosage for Vitamin C
· For adults, the usual dose of Vitamin C is 60 mg.
· For Pregnant women, the usual dose is 70 mg.


What food source is the nutrient found in?
The best sources of vitamin C are fruits and vegetables. Citrus fruits such as:

* oranges
* orange juice
* grapefruit
* and tangerines
* melons
* kiwi
* strawberries

Vegetables such as:

* broccoli
* sweet green and red peppers
* potatoes (with skin)
* tomatoes
* brussels sprouts

Cabbage and many dark green leafy vegetables are all good sources of vitamin C. Vitamin C can be easily lost in foods when they are cooked or handled improperly.
Fresh and frozen fruits and vegetables are the best choices for getting vitamin C. Canned vegetables lose vitamin C during processing. If the canning water is thrown out, even more is lost. Freezing has little effect on Vitamin C. Cooking vegetables too long at high heats, for example boiling, can destroy vitamin C.

Most of the vitamin C is left in the cooking water, which is usually thrown away. Cutting and slicing fruits and vegetables leaves a greater surface exposed to air and light, which will also destroy vitamin C. Raw fruits and vegetables should be eaten shortly after they were cut. They should be cooked only for a short time in a small amount of water or by steaming. Aging and leaving fruits and vegetables at room temperature too long can also destroy vitamin C.

How does the nutrient affect the body?
Vitamin C is important to many body functions. It helps the body:

* build and maintain collagen, which are fibers that make up the tissue between tendons, ligaments, bones, and cartilage.
* maintain healthy bones, teeth, gums, red blood cells, and blood vessels.
* heal wounds, bruises, and fractures.
* absorb iron from plant food sources.
* protect from infection by keeping the immune system healthy.
* reduce some of the risk of certain chronic diseases by acting as an antioxidant.

Antioxidants help the body fight the effects of free radicals, which can damage the body.

Deficiency Symptoms of Vitamin C
· Beneath the skin
· Swollen or painful joints
· Nosebleeds
· Splitting hair
· Gingivitis (inflammation of the gums)
· Bleeding gums
· Depression
· Easy bruising
· Impaired wound healing
· Tiredness


Information
Vitamin C has a long history. It was used as a cure for scurvy. Scurvy is a disease that causes open sores in the mouth, loosening of teeth, and soft gums. In the 1700s, it was discovered that sailors who often consumed lime juice did not get scurvy. Sailors who did not consume lime juice had a 50 percent chance of dying from scurvy. It was not until 200 years later that vitamin C was found to prevent the disease.

Severe deficiency, going for a very long time without vitamin C, can lead to scurvy.
Severe deficiency and scurvy are rare in the United States . Poor vitamin C intake is more common. Alcohol intake, stress, smoking, poor intake of fruits and vegetables, and chronic illness can contribute to vitamin C deficiency. Signs of deficiency include:

* inflamed gums.
* slow wound healing.
* stomach disorders.
* reduced resistance to colds and infections.
* skin problems.

Large doses of vitamin C can cause stomach upset, diarrhea, or kidney stones. The upper levels for vitamin C is 2,000 milligrams (mg) per day for adults. People should not routinely go above the set upper levels for vitamins and minerals. An upper level is not the recommended amount to take. It is the maximum amount of a vitamin or mineral that is likely to cause no health risks. Some scientists think not enough is known about mega dosing, or taking extremely high doses of vitamins, to claim that it has health benefits. There is debate if mega doses of antioxidants, such as vitamin C, can help decrease the risk for chronic diseases. Much of the current information is conflicting, therefore, more research is needed.

The recommended dietary allowances, or RDAs, for vitamin C were recently increased. Levels were increased to provide maximum health benefits. Levels were raised from 60 mg daily to 75 mg per day for women and 90 mg per day for men. Smokers are advised to take an extra 35 mg daily. This is because smoking depletes the body of some vitamin C. Pregnant and nursing women need slightly more, too. Many people do not get enough vitamin C. Thirty-nine percent of men and 43 percent of women fall short of the recommended amount.

Because vitamin C cannot be stored in the body; it is important to eat foods high in vitamin C. Eating a well-balanced diet, including at least five servings of fruit and vegetables every day, should provide all the body needs.

VITAMIN K

Vitamin K is a fat-soluble vitamin. It can be dissolved in fat. Vitamin K is carried through the body by fat and is stored in fat tissue. There are three forms of Vitamin K:

* phylloquinone, which is found in food
* menadione, which is man-made
* menaquinone, which is produced by the body

What food source is the nutrient found in?

Vitamin K can be found in the following foods:

* collards, kale, and other green leafy vegetables
* members of the cabbage family including broccoli, cauliflower, and Brussels sprouts
* liver
* cheese
* milk
* egg yolk
* some fruits

Intestinal bacteria produce some vitamin K in the body.

How does the nutrient affect the body?
Vitamin K makes several proteins that help blood to clot when bleeding. It also makes other proteins for blood, bones, and kidneys. Along with vitamins A and D, vitamin K is important for strong bone development.

Information
The Recommended Dietary Allowance, called RDA, for vitamin K for adult males, age 25 years and older, is 80 micrograms (mcg) per day. For women, age 25 years and older, it is 65 mcg per day. For pregnant and lactating women, the RDA is also 65 mcg.
Vitamin K deficiency is rare. It is often the result of impaired absorption rather than not getting enough in the diet. Newborns are at risk for vitamin K deficiency. This is because their digestive tracts contain no vitamin K-producing bacteria. For this reason, doctors often give injections of vitamin K to newborns. The main symptom of vitamin K deficiency is blood that's slow to clot. Prolonged use of antibiotics can also cause a low level of this vitamin because they destroy some of the bacteria in the gut that help to produce vitamin K.

No symptoms are known to result from consuming too much vitamin K. Moderation is always the best approach. The most toxic form is supplements. People taking blood thinning medicines, such as aspirin or warfarin, may need to limit their intake of vitamin K-rich foods. This is because the vitamin's pro-clotting actions can work against this type of medicine.


Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.
Never use any home remedy or other self treatment without being advised to do so by a physician.

VITAMIN P

Vitamin P known as flavinoids and enhances the use of vitamin C by improving absorption and protecting it from oxidation. Great sources of this vitamin are found in the green pepper, broccoli, and red wine. Vitamin P is a water soluble vitamin. In the case of Vitamin P, its main function is to keep blood vessels healthy. This helps keep capillaries strong and a stronger blood vessel system is better able to protect itself from disease and infection.

Functions and benefits of Vitamin P
Vitamin P has a number of important functions and benefits. For example it:

•Main function of Vitamin P is to keep blood vessels healthy.
•Benefit of Vitamin P is antioxidant capabilities, because antioxidants prevent many serious diseases from developing by neutralizing free radicals.
•Bioflavonoids are also effectively used in the treatment of sport injuries as they are pain relieving.

Recommended Dosage for Vitamin P
No dosage has been determined of Vitamin P but 500 mg per day is indicated for supplementation.

Food sources of Vitamin P
Foods sources of vitamin P include the following.

•Peppers
•Black currants
•Blackberries
•Cherries
•Grapefruit
•Grapes
•Oranges
•Plums
•Prunes
•Rose hips
•Mangoes
•Apricots
•Citrus fruits like lemons.

Deficiency Symptoms of Vitamin P
•Bruising.
•Varicose veins.


VITAMIN E

Vitamin E is a fat-soluble vitamin present in many foods such as certain fats and oils. It is one of a number of nutrients known as antioxidants. Some other well known antioxidants include vitamin C and beta-carotene. Antioxidants are nutrients that block some of the damage caused by toxic by-products released when the body transforms food into energy. Vitamin E and other antioxidants protect the cells of the body from the effects of free radicals.

Functions and benefits of Vitamin E
Vitamin E has a number of important functions and benefits. For example it:

•Vitamin E is use to treat symptoms of Alzheimer's disease and reduce the risk of heart disease and prevent leg muscle cramps.
•Vitamin E is an antioxidant, that protects body tissue from damage caused by unstable substances known as free radicals.
•Vitamin E is also important in the formation of red blood cells and it helps the body to use vitamin K.

Recommended Dosage for Vitamin E
•For adults, the usual dose of Vitamin E is 200 IU (5 mcg ).
•For Pregnant women, the usual dose is 400 IU (10 mcg ).

Food sources of Vitamin E
Foods sources of vitamin E include the following.

•chickpeas
•egg yolk
•fats and oils
•green leafy vegetables
•olives
•parsnips
•red peppers
•seeds
•soy products and soya beans
•carrots
•Cheese, especially Parmesan, Cheddar

Deficiency Symptoms of Vitamin E
•muscle weakness
•loss of muscle mass
•abnormal eye movements
•impaired vision
•Gait disturbances
•poor reflexes
•loss of position sense
•loss of vibration sense
•shortened red blood cell life


VITAMIN A

Vitamin A is a group of compounds that play an important role in vision, bone growth, reproduction, cell division, and cell differentiation. Vitamin A also helps to regulate the immune system and helps prevent or fight off infections by making white blood cells that destroy harmful bacteria and viruses. Retinol (an alcohol) and retinal (an aldehyde) are often referred to as preformed vitamin A. Retinal can be converted by the body to retinoic acid and the form of vitamin A known to affect gene transcription. Retinol, retinal, retinoic acid, and related compounds are known as retinoids.

Functions and benefits of Vitamin AVitamin A has a number of important functions and benefits. For example it:

•Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucous membranes, and skin.
•Acne, Psoriasis, and other Skin disorders
•Night blindness and many eye diseases
•Helps strengthen immunity from infections
•Osteoporosis

Recommended Dosage for Vitamin A
•The usual dose of vitamin A is 5,000 IU (or 3 mg beta carotene) daily for men.
•The usual dose of vitamin A is 4,000 IU (or 2.4 mg beta carotene) daily for women.

Food sources of Vitamin A
Sources of Vitamin A including eggs, meat, milk, cheese, cream, liver, Pumpkin, Cantaloupe, Broccoli and halibut fish oil.

Deficiency Symptoms of Vitamin A
•Night Blindness
•Corneal inflammation
•Rough skin
•Acne
•Dry hair
•Fatigue
•Dry skin
•Weight loss


VITAMIN K

Vitamin K is also known as phytonadione. Vitamin K is a fat-soluble vitamin, means it is absorbed most effectively when ingested with dietary fat. It is best known for its role in helping blood clot properly after an injury. Vitamin K is helpful in this situation because it is responsible for making clotting factors in the liver. Vitamin K also plays an important role in bone health.

Functions and benefits of Vitamin K
Vitamin k has a number of important functions and benefits. For example it:

•It is used to reduce the risk of bleeding in liver disease.
•Vitamin K may also help to prevent the formation of kidney stones.
•It may be injected to stop the bleeding from snakebite.
•It helps to maintain bone mass.

Recommended Dosage for Vitamin K
•For men, the usual dose of vitamin k is 80 micrograms per day.
•For women, the usual dose of vitamin A is 70 micrograms per day.

Food sources of Vitamin K
Sources of Vitamin k including broccoli, cabbage, dark green leafy vegetables, egg yolks, safflower oil, soybeans, wheat, and yogurt. Herbs that can supply vitamin K such as alfalfa, green tea, kelp, nettle, oat straw, and shepherd's purse.

Deficiency Symptoms of Vitamin K
•bruising
•Bleeding disorders
•Health problems
•Liver disease
•Hemorrhagic disease of the newborn
•Skin bleeding

Thanks for this great thread, It has a lot of useful information. I am diabetic and my nutriologist is always telling me to eat some vitamins, but until now I did not know why this were so useful and the benefits for each one. The most interesting part is about the food that has each vitamin, that's too useful so in every meal we can know which vitamin we intake. Thanks.

Information about the food and it's vitamin are very useful. Thanks for sharing the great post.

Great information and way to explain about vitamins are also wonderful.
Thanks a lot for great information