Vitamins and Minerals
Facts You Need to Know
Knowing your vitamins and minerals facts is essential to understanding the value of nutritional supplements and the risks involved with certain vitamin deficiencies. You hear over and over again that you must take your vitamins for health and well-being, but is it for real? Well, the truth is that nutritional supplement effectiveness is really a function of how well your body absorbs certain vitamins and minerals and the actual quality of the supplement. So, how important are nutritional supplements to your overall health?
What Vitamins Are Really "Essential"?
Whenever you read about vitamins, the term is generally preceded by the word 'essential'. Want to know why? The reason is simple - vitamins, as well as minerals, ensure that our bodies function as they were designed. They are an essential part of a system that provides your body the "fuel" to propel itself throughout the day, whether working or resting. So, vitamins for health and well-being are truly a reality.
What is really interestingly about the body is that it lacks the ability to manufacture most on its own essential vitamins and minerals. Instead, the body relies on outside sources to meet its nutritional needs. These sources include environment factors, like sunshine, food sources from all the basic food groups, and manufactured nutritional supplements.
Can I Get All My Vitamins and Minerals From My Diet?
Unfortunately, many vitamins and minerals are not readily available in today's average diet. If a person is deprived of these essential vitamins and minerals for an extended period of time, deficiencies in the body's systems will begin to develop. Insufficient Vitamin D can cause weak or even deformed bones. Not enough Vitamin C can cause tiredness, weakness, sore muscles and can cause gums to bleed.
Not enough Vitamin E can lead to the destruction of red blood cells. In extreme cases, an overall vitamin deficiency can even lead to death. These vitamins and minerals facts are not meant to scare you, but should be taken seriously if you are concerned at all about your health.
Why Do I Need Vitamin Supplements?
Vitamin supplements are an effective method of filling in the nutritional gaps caused by poor eating habits. But beyond that, the only accurate way of knowing if the body is getting enough vitamins, is through blood testing. This is also one of the best methods to evaluate your nutritional supplement effectiveness.
As a general rule, most people are not consuming the required amount of vitamins and minerals on a daily basis. If you don't think you're getting enough vitamins, you probably aren't. Maintaining a strong and healthy body is not a task that can be taken for granted. In today's busy world, most people's lives are stretched at both ends and eating a balanced diet is not a top priority. With nutritional vitamin supplements, we can all fill in those missing "gaps" in our diet.
So, if you are still questioning these vitamins and minerals facts and whether taking vitamins for your health and well-being is beneficial, consider the alternative. The effects of vitamin and mineral deficiencies can make you feel run down, weaken your immune system, and even make you susceptible to serious diseases. Why not take out an "insurance" policy for better health by taking vitamin and mineral supplements starting today. You'll never regret it!
Knowing Your Vitamins and Minerals Facts
If you have ever wondered why the word 'essential' usually precedes the term, 'vitamins' - the reason is simple. Vitamins and minerals ensure that our bodies function as they were designed to. An interesting fact about vitamins is that the body lacks the ability to manufacture most on its own vitamins and minerals. Instead, it must rely on outside sources, such as food, to meet its nutritional needs. The consequences of not meeting your body’s needs for these essential components are detailed in the following vitamins and minerals facts. Don't be one of those individuals who learn too late the importance of supplementing your diet with essential vitamins and minerals.
What are Vitamins?
Vitamins are organic compounds found naturally in many of the foods we eat. They are also available in the form of vitamin supplements. There are 13 different vitamins that are needed to perform such crucial functions as 1) helping protect against disease and infections, 2) helping the body's metabolism, 3) assisting the body to grow, 4) and helping the body's waste removal process.
In fact, vitamins are a lot like building blocks. It is a healthy body that is able to put these blocks together to create the hormones and enzymes that control blood pressure, heart rate, glucose levels, and other chemical reactions. They are also responsible for the health of our largest organ - our skin. For example, skin conditions like acne can be improved through a regular program involving vitamin supplementation.
What is the Right Amount?
Depending on a person's age and current state of health, the recommended daily allowance (RDA) of the various vitamins will be different. Women who are pregnant, for example, require a different combination of vitamin supplements to protect the fetus against birth defects. Men of adult age will have different requirements than adult women. Children and teenagers both have different nutritional requirements, as well, and have children’s vitamins formulated specifically for their growing bodies. The elderly have an even different set of requirements due to changes in their aging bodies.
Many of the high quality multi-vitamin anti-oxidant supplements available today will meet the general requirements for the average adult; however, special formulations for women, children, and elderly provide additional insurance that your specific nutritional needs are met. And don't forget that the key is to take your vitamin supplements daily. So, buy the type (capsule, pill, or liquid vitamins) that makes it easy and convenient for you to ingest your supplements. They will do you no good just sitting on the shelf!
Problems Associated with Vitamin Deficiencies
To put it simply, think about food as a source of fuel. If you give your body the right type of fuel, it will perform at optimum capacity. Provide the wrong type of fuel, and over time, the body's performance will begin to decline.
Although not noticeable at first, vitamin deficiencies can result in serious health issues over the long term. As you probably know, few people eat what would be considered a nutritionally-balanced diet. As a matter of fact, many have developed some very poor eating habits. Processed foods, high fat foods, and fast food restaurants have all taken the place of healthy foods.
Because it is not obvious to most people as to what is going on inside their bodies, it is difficult to get a good understanding, or feel, of the negative effects a poor diet can have on the body. It is generally not until your body begins to put on excess weight that the effects of the deficiencies start to become visually noticeable. However, know that trouble is already brewing inside long before the excess weight settles in.
You may wonder what types of problems are associated with vitamin deficiencies. Well, they range from just general malaises to serious and grave consequences. An insufficient supply of Vitamin D can cause weak or even deformed bones. Not enough Vitamin E can result in the destruction of red blood cells. A shortage of Vitamin C can cause tiredness, weakness, sore muscles and even cause your gums to bleed. Most serious is an overall vitamin deficiency - this can lead to death.
All is not lost, though! Quality vitamin supplements are an effective way to complete the nutritional gaps that are caused by poor eating habits. Unfortunately, the only accurate way of knowing whether your body is getting enough vitamins, is to have a blood test taken at your doctor's office. Bottom line - If you don't think you're getting enough vitamins, you're probably right. Isn't it about time that you started to take care of your body with an "insurance" policy of nutritional vitamin supplements? You'll be glad you did!
We hope that the vitamins and minerals facts provided in this article clarified any questions you may have had regarding the important role of vitamins and minerals in maintaining a healthy and strong body.
Liquid Vitamins and Minerals -Fat or Water Soluble?
Liquid vitamins and minerals are an option for those who do not like swallowing a multitude of nutritional vitamin supplements in pill form. You may be wondering if there is any difference between the two forms of vitamin - liquid vitamins and minerals and pill form nutritional supplements. High potency liquid supplements are available, the same as their capsule counterpart.
But there is a bigger question that is raised continually regarding the different types of vitamins - Is there any difference between fat and water soluble vitamins?
Even though the question is a mystery to most people, we will try to provide the answer. Nutritional supplement takers generally don't even realize that vitamins are different, but they are. Beyond just the different letter names, vitamins can be classified as either Fat Soluble or Water Soluble. In either case, the differentiation has to do with the way the body processes the particular vitamin, whether liquid vitamins and minerals or their solid ounterpart. The question you should be asking is "Should this difference really matter to me?" The answer is, yes and no.
At the most basic level, whether or not a vitamin is fat soluble or water soluble doesn't really matter. What is really important is whether or not your body gets the recommended daily allowances of each. Regardless of whether your source of vitamins is through your diet or by vitamin supplements, the avoidance of a vitamin deficiency is what will keep the body in good health.
When looked at from a chemical perspective, the differences between a vitamin that is fat soluble or water soluble are fairly complicated. The truth is that most people really don't care to understand all the scientific processes involved. And it really doesn't matter whether you take liquid vitamins and minerals, vitamin capsules, or vitamin drinks, the vitamins will break down into one of these two categories.
The bottom line, and most important aspect, is that the body is able to store fat soluble vitamins but not water soluble vitamins. The fact is that the fat soluble vitamins, this includes vitamins A, D, E and K, are totally absorbed through the large intestines. To have the absorption process work properly, dietary fat must also be present. If dietary fat is not eaten along with the ingestion of fat soluble vitamins, it becomes far more difficult for the body to complete the absorption process. But once the fat soluble vitamins are finally absorbed, they are stored in the liver. They then wait until they are called upon to do their jobs.
Let's get a little better understanding of the fat soluble vitamins. The vitamin K helps your body metabolize food into energy. Vitamin K is key to the blood's clotting ability by supplying the seven blood clotting proteins involved in the process. It's also a key component for normal bone growth.
Vitamin A is the vitamin responsible for vision. This important vitamin helps your eyes focus in dim light and helps you differentiate colors. It also plays a vital role in tissue growth while boosting the immune system's ability to fight infection. A special protein, called a transport protein, assists Vitamin A to travel to the tissues where it is needed.
Vitamin D allows the body to efficiently absorb calcium. Vitamin D helps regulate the amount of phosphorous and calcium in the blood. The benefit of storing Vitamin D in the liver is that it ensures that even those people, who don't drink enough milk, can maintain strong bones.
Vitamin E is an important antioxidant. This essential vitamin protects Vitamins A and C while playing a crucial role in protecting red blood cells and fatty acids from being destroyed.
On the other hand, water soluble vitamins are not stored in the body. Due to the fact that the body cannot store these vitamins, they must be constantly re-supplied to the body. As the water soluble vitamins enter the body, they are put to work immediately. The excess is eliminated from the body through the urine. The water soluble category is made up of the B vitamins, Vitamin C and Vitamin H (Biotin).
The role of the B vitamins involves several crucial bodily functions. During the process of converting glucose from carbohydrates, the B vitamins provide energy to the body. In the absence of B vitamins, the body would not be able to properly metabolize proteins and fats.
Biotin's primary responsibilities are to ensure proper growth. Vitamin C is important for its antioxidant effects. However, both benefit the body in many other ways also.
These vitamins and minerals facts should convince you that your diet is just not adequate to supply all the needed vitamins and minerals. And if you can't get all the vitamins you need from consuming a balanced diet, then nutritional multivitamin supplements are the answer. Depending on your preference, liquid vitamins and minerals (also available in a high potency liquid supplements form) are a great alternative for those who dislike vitamin pills or capsules. The choice is yours!
Do Children Need A Daily Multiple Vitamin?
Should a recommended daily vitamin for children be formulated differently than adult vitamins? Well, children are constantly in a growth phase demanding more "fuel" and perhaps a different blend than a mature adult. Children vitamins are specially blended to take this into account. But it is not just the vitamin supplement formula that needs to be considered for growing children. Diet is also key to kid's health and well-being.
Besides taking children vitamins, having children eat a nutritionally-balanced diet is great advice for children, as well as, mature adults. The fact is, teaching children to make proper food choices is one of the most helpful tools you can provide them with. It's unfortunate, but many of today's children are not taught how to make proper food choices. This is usually the result of their parents not knowing what the 'right' food choices are to begin with.
It's indisputable that the vitamins and minerals children require can be found in fruits and vegetables. These same vitamins and minerals are found in dairy products and lean meats - foods that children generally pass on when given a choice of what to eat. Why eat those foods when the world has so many other tasty "fast" foods to offer?
If you take a look at food through a child's eye, what do you see? All the great-tasting, fatty processed items - ice cream, pizza, corn dogs, hot dogs, potato chips, french fries, sugary fruit drinks, caffeinated soda, energy drinks, cookies, cake, candy, and processed portable lunch 'kits'. But let's not forget the ever popular, readily-available, drive-thru fast food. Ask most children what their favorite foods are and you will undoubtedly hear the cry, "chicken nuggets, hamburgers, french fries, etc.". This is a pretty sad story about our food habits.
The food pyramid charts allow for these types of foods, but only a tiny sliver is allotted. This means these foods should make up just a fraction of a child's or adult's daily food intake. They should never be eaten for every meal, or in-between as snacks. But unfortunately, this happens all too often. It's obvious just by looking at children's' weight statistics that many are not eating properly.
Not only are the wrong food choices causing children to become dangerously overweight, they're also the reason why many children are not getting the vitamins and minerals their bodies need. Of the essential recommended daily vitamin supplements the children need, their body's are capable of producing just a few of these vitamins on its own. The rest must come from food or children vitamins and supplements.
From birth, a child needs Vitamin D. Vitamin D is crucial to the development of healthy, strong bones and teeth. Rickets, a very serious disease that was thought to be under control, is once again becoming a health issue. The symptoms of this disease include bones that are deformed and that are soft and brittle.
For example, the skull is supposed to be thick and hard. One of the first notable signs of rickets is a skull that is soft and thin. If the shape of the head doesn't form properly, as can happen with Rickets, tooth development may be inhibited. And it only gets worse from here - wrists, knees, ribs, ankles all may experience abnormal growth.
A number of deficiencies in other vitamins may not produce such obvious effects. This is why so many parents do not even realize problems exist. A special blend of children vitamins and minerals provide the instructions for their bodily functions, including vision, production of red blood cells and growth hormones. Even broader, they provide proper development of every major system including the immune system, circulatory system and digestive system.
If your children's diet consists of the foods and eating habits mentioned above, you need to take immediate action. Make an effort to introduce more vitamin-dense foods into their diets. In the meantime, encourage your children to take a daily children vitamins to supplement their diets. These children vitamins are formulated especially for their growing bodies.
Being the "picky" eaters that they are, the children vitamins are available in chewable, pill and liquid form in a host of tasty flavors. If your child has a problem with these forms of daily vitamins, why not try vitamin lollipops - what youngster could resist this healthy treat?
Don't you owe it to your children to give them a recommended daily vitamin especially formulated for them to ensure a happy, healthy body?
Multi-Vitamin Anti-Oxidant Supplements
The multi-vitamin anti-oxidant formula is one of the best if you are seeking an all-in-one vitamin supplement. Despite the fact that all of these vitamins are essential to proper bodily function, controversy still surrounds the issue of vitamin supplementation. For most people, taking a daily multi-vitamin supplement is safe and effective. It is much safer than taking the risk of developing symptoms of a vitamin or mineral deficiency.
In today's modern world, our hectic lifestyles make it extremely difficult for people of all ages to get their daily nutritional requirements from what they eat. As more time is spent at work rather than home, people are eating out more and more. While restaurant and fast food dining is convenient, the truth is that individuals are losing control of the quality of the food they eat. Restaurant food offers portion sizes that are often double or even triple what they should be. The sad part is that food preparation methods usually involve artery-clogging oils, and other saturated fats.
But eating out is not the only problem. Stress wreaks havoc on the body. It often works to diminish whatever nutritional value individuals are getting from their food. Unfortunately, it is difficult to escape stress. And eating on the run, eating at odd times of the day and even skipping meals has become a normal way of life for many.
Nutritionally-void foods, insufficient exercise, stress and overall poor eating habits spell disaster when it comes to eating a balanced diet. These are the very reasons why so many people are electing to supplement their diets with multi vitamins with an anti oxidant formula.
If you are like the multitudes that live their lives like the example above, there's a good chance you'll benefit from a daily multi vitamin supplement. It is usually not required to visit your doctor first. If your health overall is good, and you're not taking any medication, a multi vitamin that meets recommended daily allowances (RDA) will be sufficient.
The B vitamins and vitamin C are water soluble, so over-supplementing isn't an issue. Remember, with water soluble vitamins, the body processes what it needs and eliminates the rest through the urine.
It is the fat soluble vitamins, such as vitamin A and D, that will store excess amounts in the body. But even at levels that are slightly higher than the recommended daily allowances, there should not be any adverse effects. Excessive consumption of these vitamins really isn't advisable and may even lead to health complications, however, normal strength multi vitamins should not be an issue.
As with most things in life, when taking a multi vitamin supplement, moderation is the rule. Keep in mind that many foods are now being fortified with vitamins and minerals. We have seen this especially with cereals and orange juice. But if you are in doubt as to the proper amount of supplementation, you can discuss this topic with either your doctor or an experienced nutritionist.
Once you have decided that a multi-vitamin anti-oxidant supplement makes sense, the only thing left to do is find a discount vitamin and mineral supplier - online. Multi-vitamin supplements are available in a variety of forms - tablet, pill, and liquid. For those that are looking for convenience, consider pack a day vitamins with all your vitamin and mineral supplements provided in one small easy-to-carry packet.
Words of Wisdom - Select and buy a multi-vitamin anti-oxidant supplement in the form that you will most likely take on a regular basis. You'll be far more likely to remember to take your vitamin supplement every day. And, of course, this all leads you one step closer to having that healthy body that you desire!
Aging Supplements
You eat nutritious meals, jog ten miles daily, and attempt to get in a full nine hours of sleep each night (which my body seems to crave these days). You are skeptical that you can do any more to stay fit. Nonetheless, aging supplements are worth considering.
There have been many encouraging things written about anti aging supplements. For example, DHEA is supposed to be good. It is a substance that is produced by your body's adrenal glands. But as you grow older, this substance's levels begin to drop off. According to scientific research, DHEA is noted as one of the best aging supplements considering it is such an essential element of your internal chemistry and your good health. Taking DHEA will increase your level of testosterone and your growth factor, which assists your body to heal and repair cell damage on a continuous basis.
Additional aging supplements which are supposed to be good for an aging body are flaxseeds and flaxseed oil. The facts are that it isn't only flaxseed oil that is beneficial, but any one of a multitude of oils containing essential fatty acids. This includes fish oil, which is found in many vitamin supplements. These essential fatty acids are noted to exert a powerful anti aging effect on the body and are a major contributor in the fight against free radicals. This all may be difficult to understand, but many people swear to the effectiveness of their oil anti aging supplements.
Bottom line, scientific research indicates that these aging supplements really do make a difference. Of course, aging supplements combined with a daily regimen of old fashion exercise, make a powerful weapon against the effects of aging.
Bottom line, aging supplements can be viewed as a nutritional "insurance" policy. Do you want to take the risk with your health of being nutritionally "un-insured"?
Vitamin A for Body Growth and Health
Looking to vitamin A for body growth and health is a very prudent move on your part. Vitamin A, which is a fat-soluble vitamin, is crucial for the development and maintenance of strong bones and teeth. A vitamin A supplement also helps maintain clear vision and promote healthy skin. The combination of vitamin A and carotenes (plant-based forms of fat-soluble Vitamin A) carry out a number of important functions.
Somewhere between 30 and 50 carotenes, of the over 600 carotenes identified to-date, have been found to involve Vitamin A activity. This is why carotenes are included in the discussion of Vitamin A. These carotenes are brightly colored plant pigments that are naturally occurring, and are important in the photosynthesis process. It is the carotenes that help protect plants, as well as the body, against the potentially damaging effects of antioxidants.
By donating an electron, antioxidant vitamins can neutralize the power of free radicals. Said another way, the free radical's ability to oxidize cells is eliminated. Oxidation of the body's cells is virtually the equivalent of rust forming on a car. It is once the cells inside the body start becoming oxidized, that serious health complications often result. Heart disease, arthritis, macular degeneration, Alzheimer's disease and cataracts are just some of the more well-known health conditions that can result.
Due to vitamin A's role in the support of healthy skin, this vitamin has been labeled the 'anti-aging' vitamin. Its ability to ward off wrinkles has made vitamin A an ingredient in many popular wrinkle creams available on today's market. Also, it is vitamin A that helps keep the mucous membranes inside the lungs, throat, mouth, eyes, digestive tract, bladder, kidneys, and reproductive system healthy. This is why it is thought that Vitamin A boosts the body's immune system.
Sufficient levels of Vitamin A are also necessary to help keep your blood healthy and increase the production of RNA. It is the RNA, as part of the cell, that includes the instructions for life. When RNA is rapidly reproduced it stimulates new cell creation so that the old and worn out cells can be replaced more efficiently.
And last but not least, a vitamin A supplement helps to lower cholesterol levels and assist with hormone production.
What are the Best Sources of Vitamin A
As you may know, fish liver oil is one of the finest naturally-occurring sources of Vitamin A. Halibut and cod are great sources, too. Also, Vitamin A is found in fruits and vegetables, milk and eggs. Fruits with high vitamin A levels include nectarines, cantaloupes, apricots, mandarin oranges, plums, watermelons and mangos.
Don't forget that dark green and brightly-colored vegetables are excellent sources of Vitamin A for body and health. Some of these vegetables include kale, escarole, collard greens, chicory, broccoli, endive, romaine lettuce, peas, red pepper, carrots, pumpkin, turnips, squash, sweet potato and tomatoes.
Ideally, adults should strive to consume 5,000 IU of Vitamin A each and every day.
Vitamin A Deficiencies
It is when the body doesn't get a sufficient amount of Vitamin A, that the first indication is a deterioration in vision. It is generally the ability to see clearly at night or in dim light that is hampered. Night blindness, and the possibility of dry eyes, are typical symptoms. Various other diseases that may result from insufficient levels of Vitamin A include skin disorders like acne and psoriasis.
It is a poor diet that frequently is the cause of this type of vitamin deficiency. The aged and those living in under-developed parts of the world are generally the most susceptible to this condition.
I am sure that the facts provided above for vitamin A have you a little concerned as to whether you are consuming enough of this essential vitamin. If you believe that it really makes sense to include a good quality nutritional multivitamin supplement in your regular diet, you're with the majority of people.
The easiest and most convenient way to buy your nutritional multivitamin supplement is to find a discount vitamin and mineral retailer - online. Multivitamin supplements are available in a number of forms - tablet, pill, and liquid. They even come in a pack a day vitamins package to make the task of taking your supplements even easier.
Remember to take your vitamin A for body growth and health - You'll be one step closer to having the body that you desire!
B Complex Vitamins
The family of B complex vitamins support various key functions of the body. These B vitamins promote a healthy circulatory system, aid in the production of various hormones, help maintain the functioning of the nervous system, facilitate proper digestion, support healthy skin and hair growth, and a host of other beneficial qualities.
The B complex vitamins are especially known for their ability to increase your energy levels. Vitamin B12 is known as the most effective of the energy vitamins, adequate levels of Vitamin B12 have been shown to increase alertness, reduce tiredness and leave people feeling overall invigorated.
Not to diminish the benefits of the other B complex vitamins, each vitamin has their specific role in maintaining a healthy, well functioning body. For example, Niacin aids the processes involved with metabolizing proteins, fats, and carbohydrates. Also, an amazing 50+ enzymes are able to function properly because of this vitamin.
Pantothenic Acid is another B complex vitamin that is used essentially by all of the functions and processes of the body.
Folic acid plays a significant role in the body's ability to repair damaged tissues and is used in many anti aging vitamin suplements. It also plays a role in the development of serotonin, the neurotransmitter responsible for regulating sleep, moods and appetite. It helps with the digestion process. And it may help protect against the onset of cervical cancer. That's quite a list of benefits for only one B vitamin.
Facts on Vitamin C
(Ascorbic Acid)
Facts About Vitamin C
Vitamin C is one of the most well-known vitamins. It is also known as Ascorbic Acid. This vitamin is water soluble and plays an important role in many bodily functions. Vitamin C and skin care have a long and positive history. Ascorbic Acid protects the skin from the effects of free radicals and minimizes skin damage.
Some more facts of Vitamin C are that this vitamin is water soluble and the Ascorbic Acid that the body does not use is constantly being passed through the body via urine. While there are no known problems associated with an over-abundance of Vitamin C, it is a good idea to stick within recommended daily allowances.
One of the most important functions of Vitamin C is its antioxidant effects. Oxidants are free radicals that if not controlled can significantly damage cells. Much in the same way that rust breaks down a car's exterior, so too can free radicals damage the skin and other body parts.
Vitamin C is crucial to the body's ability to produce collagen, an important protein that keeps skin damage minimal. Collagen can delay the development of wrinkles and saggy skin by helping skin hold onto its elasticity. Vitamin C also expedites the body's ability to repair tissues so wounds heal more quickly. This is why vitamin C and skin care products go together and generally include this vitamin as one of its ingredients.
Vitamin C is necessary for the process involved with metabolizing folic acid, iron, tyrosine and phenylalanine. The body cannot properly utilize carbohydrates without Vitamin C. It is also needed to synthesize fats and proteins.
Vitamin C can also help a person recover from the effects of a cold more quickly. Unfortunately, vitamin C cannot actually prevent a cold from developing, but it can alleviate the symptoms. It accomplishes this task by increasing the production of white blood cells and antibodies.
Vitamin C strengthens artery walls and makes them better able to resist the development of plaque build-up. It helps with the bone marrow's ability to produce red blood cells and hemoglobin. And Vitamin C helps keep the nervous system healthy.
Studies investigating Vitamin C's ability to slow down and possibly even prevent the formation of cataracts are ongoing and show promising results.
Vitamin C Sources
Fruits contain plenty of vitamin C, especially oranges, tangerines, limes, guava, lemons, papayas, strawberries, black currants, grapefruit and mangoes. Many vegetables contain Vitamin C including collard greens, sweet and hot peppers, broccoli, tomatoes, brussel sprouts, cabbage, potatoes, kale, spinach, and watercress. To preserve more of the Vitamin C content, eat these fruits and vegetables raw or only slightly cooked. Steam and exposure to light break down this vitamin.
For the average adult, the recommended daily intake of Vitamin C is 60 mg per day.
Vitamin C Deficiencies
Ever heard of Scurvy? This is one of the most famous of conditions associated with a Vitamin C deficiency. This is a condition that used to affect sailors who spent long periods at sea. This was long before the development of vitamin supplements and sailors relied on fruits to provide this necessary vitamin. Early symptoms of Scurvy affect the mouth area including gums that bleed and teeth that become loose. As it progresses, muscles become weak and joints become painful. Other signs that the body may be experiencing a deficiency of Vitamin C include frequent infections, prolonged colds, easily bruised body parts, painful and/or swollen joints, nose bleeds, and anemia symptoms including tiredness and loss of skin color.
The facts on vitamin C indicate numerous benefits of vitamin C and skin care, as well as overall artery health. A good quality vitamin C supplement is just a good health decision. Supplementing your existing nutritional diet with a multi vitamin that contains adequate levels of vitamin C will provide an extra 'insurance' policy against the serious diseases associated with vitamin C deficiencies. Why not start your new health program today by taking a high quality nutritional multivitamin supplement, or vitamin C supplement, for younger looking skin, improved immune system, and healthier arteries?
Vitamin D and Strong Bones
Knowing Your Vitamins and Minerals Facts
Interestingly, Vitamin D is the only vitamin that the body can produce on its own. There is a catch though - the body must be exposed to sunlight before it can produce this vitamin. It's not a requirement that you must bake yourself at the beach to reap the vitamin-making benefits. An hour of direct sunlight a week will generally suffice. The fact is that all of the body's other daily vitamin requirements must come from your diet or a quality multi vitamin supplement.
Vitamin D is known for its ability to help with the building of strong bones and skeletel structure. Your mother's urgings that you drink your milk if you want strong bones was wise advice.
Vitamin D helps the body absorb calcium and this in turn helps keep bones strong and less prone to breaks and brittleness. Ample amounts of Vitamin D greatly reduce the risks of developing osteoporosis and joint damage. It can slow down the effects of arthritis and keep back pain under control. Vitamin D is also required for proper absorption of phosphorus.
Vitamin D is a very stable fat soluble vitamin. Like other fat soluble vitamins, the body is capable of storing Vitamin D for later use. Because it is stable, it is not broken down during food preparation or exposure to heat sources.
Vitamin D is currently being studied as an effective way to protect the body against colorectal cancer and the development of certain types of autoimmune diseases. Early results are promising.
Vitamin D Sources
Milk that has been fortified with Vitamin D is a really good source because it has the added bonus of providing the body with calcium. Foods that are rich in Omega-3 fatty acids such as salmon, mackerel, tuna and sardines are other good sources. Vitamin D is also found in animal fats including organ meats, butter, egg yolks and full-fat dairy products. Other foods that have been fortified with this vitamin, such as orange juice and cereals, are other reliable sources. A good herbal supplement is cod liver oil.
The recommended daily allowance for adults is approcimately 200 - 400 IU (International Units). Individuals aged 50 - 70 should increase their intake to 400 IU and those older than 70 should get even more, 600 IU/day. It is also suggested that breastfed babies be given a Vitamin D supplement.
Note that health-related problems can result from over-supplementation. Excessive amounts of calcium can lead to the development of kidney stones and over-calcification of teeth and bones. Calcium deposits in the arteries can cause arteries to harden.
Vitamin D Deficiencies
Not a very prevalent disease these days, rickets, is beginning to appear again. It especially inflicts children who do not get sufficient quantities of Vitamin D. The primary symptoms of this disease are soft bones and bones that develop abnormally. Infants that do not get sufficient Vitamin D can develop a condition in which bones do not harden. This results in bowed legs, stunted growth and a lot of pain.
For seniors, insufficient levels of Vitamin D can cause osteoporosis, a serious health condition in which bones become weak and fracture easily. Since the Vitamin D is absorbed in the small intestines, diseases in the gall bladder, liver, intestines and the pancreas can impede absorption and lead to deficiencies.
I am sure that the vitamins and minerals facts for vitamin D have you thinking and you see that it really makes sense to include a good quality multi vitamin supplement containing vitamin D in your regular diet. The easiest and most convenient way to buy your vitamin supplements is to find a discount vitamin and mineral retailer - online. A nutritional multivitamin supplement is available in a number of forms - tablet, pill, and liquid. Remember to buy your multivitamins in the form that you will be most comfortable taking on a regular basis. You'll be far more likely to remember to take the nutritional supplement and be one step closer to having that healthy body that you desire!
Vitamin E for Skin Health
Vitamin E for Skin Protection
You are probably aware of the abilities of vitamin E for skin repair and protection. This essential vitamin can help slow down the aging process and help eliminate wrinkles and fine lines. Vitamin E is another of the important vitamins that benefit the body in many different ways.
Most importantly, it has antioxidant properties which neutralize free radicals and protect the body and skin against the damaging effects they can cause. Along with Vitamins C and Vitamin A, these antioxidants help slow the aging process and can help prevent prostate and other types of cancer.
Another important benefit of Vitamin E is that it helps keep LDL levels low. LDL is the bad form of cholesterol that over time can build up within the walls of the arteries and lead to heart disease and blood clotting.
Vitamin E also helps promote the proper development of muscles. It can help boost the effectiveness of the immune system, primarily by making it more resistant to bacterial and viral infections. Working together with Vitamin C and beta carotenes, Vitamin E can help prevent the development of cataracts.
Vitamin E Sources
Vitamin E is abundant in many different types of food. Sweet potatoes and mangoes are rich in Vitamin E. Several oils including sesame, sunflower, peanut, safflower, olive, soybean and corn are good sources of Vitamin E. Nuts also contain sufficient levels of Vitamin E making walnuts, Brazil nuts, hazelnuts, sunflower seeds and almonds excellent snack foods. Butter, margarine, eggs, wheat germ, wheat germ oil, soya, yams, spinach, broccoli, corn, avocados, fortified cereals and liver are other good sources. Green vegetables, however, contain small amounts of Vitamin E.
Note that food storage and preparation can significantly deplete the Vitamin E content of these foods. Freezing, processing, preserving and exposing these foods to air are the biggest Vitamin E degraders.
The recommended daily intake of Vitamin E is 12 milligrams. However, people who smoke cigarettes are advised to increase Vitamin E levels to counteract the increased stress on the lungs that is caused by cigarette smoke. Interestingly, air pollution can cause the same type of lung stress so those living in areas frequently subjected to air pollution should also increase their daily intake. Smoking and pollution can also damage skin, so taking a supplement with vitamin E for skin care and rejuvination is a prudent decision.
The fat soluble Vitamin E is actually a combination of chemical compounds that include alpha-tocopherol. All tissues in the body contain Vitamin E, but the largest quantities are located in the pituitary glands and the suprarenal glands. Since the body does not produce this vitamin, it must rely on the diet or supplementation for its recommended daily requirements.
Vitamin E Deficiencies
Vitamin E deficiencies are very rare. Since Vitamin E is contained in so many different foods and because the body is capable of storing this fat soluble vitamin, most individuals are not at risk . However, they do occur and the symptoms can be severe. Gradual degradation of the kidneys is one notable risk associated with this type of deficiency. Reproductive problems including infertility as well as an increase in the risk of a miscarriage are also potential problems. Lethargy, anemia and an overall loss of balance are other symptoms adults with a Vitamin E deficiency may experience. And if not addressed, over time, the body will simply begin to waste away.
Once you have decided that a nutritional multivitamin supplement that includes vitamin E makes sense, the only thing left to do is find an online discount vitamin distributor. The quality is high and the prices are low - a great combination! An excellent nutritional multivitamin supplement with vitamin E is available in a variety of forms - tablet, pill, and liquid. Select the multi vitamins in the form that you most likely will take on a regular basis. Take the multi vitamin daily and be one step closer to having that healthy body that you desire! And remember - taking vitamin E for skin health and a younger looking face is just an added benefit!
Biotin and Hair Loss
The Link Between Biotin and Hair Loss
Have you heard about the link between Biotin and hair loss, or should that be hair growth? Biotin (vitamin H), believe it or not, plays a major role in helping to keep your hair from turning gray, and better yet, from falling out. It also helps keep your fingernails strong, making them less prone to brittleness by encouraging nails to grow thicker.
Biotin is a more natural solution to hair loss remedies that tend to be more aggressive in nature. However, Biotin can only provide the proper environment for the retention of hair, but cannot reverse the effects of genetics adn heredity. A typical multi vitamin supplement will have the necessary quantities of this vitamin to meet the daily recommended allowance.
Biotin (Vitamin H) Facts
As a member of the B-complex family of vitamins, Vitamin H is probably better known by its other names, Biotin and Vitamin B7. Vitamin H is a water soluble vitamin which means that the body passes what it does not use through the body via the urine. Unlike the other vitamins which the body gets from food, this vitamin is produced inside the body by bacteria that live in the large intestines.
Since daily requirements are low, and since so many foods contain it, and since the body naturally produces it, Vitamin H deficiencies are rare.
A primary function of Biotin is to ensure proper growth. It assists in the production of DNA, RNA and nucleic acids. Cells in particular rely on this vitamin to help them grow and replicate properly. Your body needs Vitamin H to help with the production of fatty acids. The tissues of the nervous system and the muscles benefit from Vitamin H and it is important in the production of bone marrow. Biotin also assists in the process involved with the transfer of carbon dioxide.
As with the other B complex vitamins, Vitamin H also plays an important role in metabolism of carbohydrates, fats and proteins. It also helps process glucose. The end result is that the body is able to efficiently produce energy, eliminating problems associated with fatigue.
Biotin helps blood sugar levels remain steady. People with diabetes may find Biotin beneficial because it has been known to increase the body's reaction to insulin. This amazing vitamin may also help relieve the symptoms associated with depression. And finally, it may also help reduce pain.
Vitamin H Sources (Biotin)
Vitamin H is found in meat, especially organ meats (liver and kidneys), dairy products (milk, cheese and butter), egg yolks, oysters, lobster, poultry, cauliflower, avocados, bananas, strawberries, watermelon, bananas, grapefruits, raisins, mushrooms, green peas, black currants, brewer's yeast, wheat germ, nuts, beans, lentils, oat bran, whole grain breads, oatmeal, peanut butter, molasses and foods high in Omega-3 fatty acids including salmon, tuna, mackerel and herrings.
Eating raw eggs can lessen the body's ability to absorb this vitamin.
The recommended daily intake of Vitamin H (Biotin) is 300 micrograms for healthy adults and pregnant women. Women who are breastfeeding need a bit more, about 350 micrograms/day.
Biotin Side Effects
Bioton side effects and deficiencies are very rare. However, on occasion, problems do arise. Several symptoms could indicate a deficiency in Biotin (Vitamin H). The possible symptoms include:
a scalp that is dry or scaly,
a loss of appetite,
a loss of hair,
nausea,
muscle pain,
fatigue,
depression,
dermatitis,
anorexia and anemia.
The facts for Biotin clearly suggest that there is a strong link between Biotin and hair loss. Studies indicate that this vitamin is one of the essential elements in hair loss and the graying of the hair. A proper level of Biotin in your body is your insurance policy for maintaining healthy hair and nails. It is recommended that a good nutritional multivitamin supplement, or B complex vitamins, be taken daily to ensure that your body is receiving all the Biotin that it needs.
List of Foods High in Vitamin K
Which Foods Are High in Vitamin K?
This little known vitamin may have you wondering what contains vitamin K. Actually, the list of foods high in vitamin K is relatively long, as this essential vitamin is found in vegetables, legumes, meats, and dairy products. One of the best sources for vitamin K is leafy green vegetables. Not always the most popular vegetables at dinner time, you should attempt to include at least one item as part of your well-balanced diet:
spinach,
kale,
broccoli,
collard greens,
okra,
asparagus,
cabbage,
brussel sprouts,
green beans,
and turnip greens
Vitamin K can also be found in the following foods:
corn and soya oil,
liver,
eggs,
fish,
seaweed,
lentils,
potatoes,
nuts,
and alfalfa
The recommended daily intake of Vitamin K for men, 80 micrograms/day; women, 65 micrograms/day including those women who are pregnant or who are breastfeeding.
Vitamins and Minerals Facts
Vitamin K is another of the fat soluble vitamins that actually has three forms: phytomenadione, menaquinane and menadione. These three similar compounds are commonly referred to as quinines. Vitamin K is another of the vitamins that the body is able to produce and does so using the bacteria found in the large intestines.
Vitamin K is often referred to as the 'blood clotting' vitamin because that is the task most commonly associated with it. However, it has many other important functions and those other capabilities are often overlooked when discussing the benefits of this vitamin.
Blood clotting is needed to help wounds heal and Vitamin K is needed to help regulate and form the coagulator factors that clot the blood. Interestingly a newborn's stomach is a very sterile environment and for the first few days of life, it lacks the bacteria necessary to produce Vitamin K. Newborns are usually given a shot of Vitamin K as a way of kick-starting the blood clotting process.
Vitamin K also plays a significant role in preventing heart and coronary disease. It accomplishes this by keeping calcium away from artery walls. Since calcium is not present, it cannot damage or block artery walls or the tissues that surround them. Using Vitamin K to help regulate calcium can also reduce the risk of developing kidney stones.
Vitamin K helps build new, strong bones, too. Certain proteins are necessary in order to maintain healthy teeth and bones and those proteins cannot form without Vitamin K. The way Vitamin K enhances bone density is by acting in a glue-like manner so that calcium is better able to attach to bones.
Women who experience heavy bleeding during their menstrual cycles are sometimes treated using Vitamin K. In postmenopausal women, Vitamin K can prevent the onset of osteoporosis by helping to increase bone mass.
Vitamin K Deficiencies
Interestingly, deficiencies of this vitamin are more common among people who have digestive trouble. And especially as it relates to the body's ability to properly absorb nutrients. Those who have had bowel surgery may also have insufficient levels of Vitamin K.
Since Vitamin K is so crucial to the blood clotting process, one of the most recognizable symptoms of a deficiency is the amount of time it takes blood to clot. Another indicator is a person who bleeds easily and for long periods of time. People with a Vitamin K deficiency also develop bruises more quickly than normal. Injuries that normally would be considered minor can become serious situations when blood does not clot as it should. This is not something that you want to test for yourself, so a visit to your physician may be in order if you suspect that you may have a vitamin K deficiency.
As you can see, vitamin K is an essential element in everyone's diet and, as a key component in the blood clotting process, should be monitored to make sure that you have an adequate supply in your body. A list of foods high in vitamin K has been supplied and every effort should be made to consume these items on a daily basis. However, a quality nutritional multivitamin supplement with vitamin K can ensure that you receive an adequate amount of this essential vitamin.
Don't you owe it to yourself, and your body, to supplement your diet?
Vitamins for the Heart
Vitamin P (Bioflavonoids)
Knowing Your Vitamins and Minerals Facts
Another one of the vitamins for the heart is a little known vitamin, vitamin P or Bioflavonoids. Vitamin P is a water soluble vitamin. This vitamin has a crystalline structure and yet it takes on the characteristics of a Bioflavonoid.
Benefits of Vitamin P (one of the heart vitamins)
In the case of Vitamin P, its main function is to keep blood vessels healthy. One way it accomplishes this task is by building up a capillary's ability to resist bleeding profusely. This helps keep capillaries strong and a stronger blood vessel system is better able to protect itself from disease and infection.
A significant benefit of Bioflavonoids is their antioxidant capabilities. These antioxidants prevent many serious diseases from developing by neutralizing free radicals. If not neutralized or eradicated, free radicals can cause substantial cell damage. Oxidation is what happens to the part of a car that develops rust. In much the same way as rust begins to destroy a car's body, free radicals begin destroying cells. As cells begin to break down, the body becomes susceptible to heart and other types of diseases and other adverse conditions including premature aging.
Bioflavonoids are also known as an anti-inflammatory. It's possible that consuming Bioflavonoids helps muscle and joints by healing bruises quicker.
Because of its ability to relax the muscles in the cardiovascular system, there is a possibility that Vitamin P may play a role in lowering blood pressure. These vitamins for the heart work in conjunction with other B complex vitamins to relieve strain on the heart through arterial action and antioxidant properties.
Some other areas being researched are Vitamin P's ability to interfere with growing tumors, and how it impacts other types of bleeding such as nosebleeds, hemorrhoids and bleeding in the retina (a problem for people with hypertension or diabetes).
Vitamin P (Bioflavonoids) Sources
Because Bioflavonoids are primarily plant-based, they are found mainly in fruits and vegetables. Specifically, the brightly colored fruits and vegetables in shades of red, orange and yellow are the best sources. Mangoes, apricots, oranges, grapefruit and other citrus fruits, lemons, cherries, black currants, plums, and grapes are good fruit sources.
Carrots, tomatoes, green peppers, broccoli and onions are also good vegetable sources. Surprisingly, much of the bioflavonoid value actually comes from the rind.
Red wine also is a good source of Bioflavonoids and even medical professionals recommend drinking a glass with dinner. Buckwheat, ginkgo, green tea, milk thistle, hawthorn, rose hip and yarrow all contain Bioflavonoids, as well.
There is no recommended daily allowance for Vitamin P. What is recommended is to get at least 5 servings of fruits and vegetables every day. Choosing those which are brightly-colored will provide the most bioflavonoid benefit.
People who make eating fruits and vegetables a part of their diets will automatically get sufficient quantities of Vitamin P. Adding a glass of green tea for lunch and a glass of wine with dinner will allow the body to reap even more bioflavonoid benefit. Those who do not like these foods and beverages need to realize the importance of making them part of their daily routines.
Just as there are no recommended daily requirements, there aren't any risks associated with a Vitamin P deficiency. Remember to incorporate the above referenced sources into your everyday diet. Vitamin P is one of the real vitamins for the heart.
(Vitamins for Health)