Get All About Vitamins

Cod Liver Oil

2008-11-02T01:40:00.000-07:00

Oil from fish contain Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA); both are omega-3 fatty acids.

The major difference between cod liver oil and fish oil is that cod liver oil is high in vitamin D. A lot of people, particularly those who don't have adequate sun exposure, are deficient in vitamin D and would therefore obtain all the health benefits from taking cod liver oil. Cod liver oil is very excellent for you, more than you ever knew. Research studies ranging from 1918-2001 give cod liver oil an A+ rating. This wonderful golden oil contain big amount of elongated omega-3 fatty acids, preformed vitamin A and the sunlight vitamin D, essential nutrients that are hard to obtain in sufficient amounts in the modern diet. Samples may also naturally include small amounts of the significant bone- and blood-maintainer vitamin K.

As sunshine is the main source of vitamin D, a significant number of people should consider switching from fish oil in the warm weather months when they tend to have more sun exposure -- to cod liver oil in the cool weather months, when their sun exposure is minimal. However, many people don't get enough sun exposure even in warm weather months, meaning their vitamin D levels may still be too low in summer, they would therefore benefit from cod liver oil even in warm weather months.

Osteoarthritis causes pain and stiffness in millions of people, the breakdown of the cartilage that cushions the joints, as they grow older. Fish oil is rich in omega-3 fats, help counter inflammation, so a number of people with another form of arthritis, rheumatoid arthritis (an inflammatory disease), and take fish oil supplements to help reduce symptoms. There is also an inflammatory element in osteoarthritis, but this is apparently the first study to look at fish oil's effect on the disease in humans.

The omega-3 fatty acids in fish oil help to balance the omega-6 fatty acids, which are found mostly in vegetable oils. When these two groups of fatty acids are out of balance, the body releases chemicals that promote inflammation. People appear to produce more of these inflammatory chemicals when experiencing psychological stress (e.g., academic examinations). With a fatty acid imbalance, inflammatory response to stress appears to be amplified.

Sources of cod liver oil

EPA and DHA are found in mackerel, salmon, herring, sardines, sablefish (black cod), anchovies, albacore tuna, and wild game. Cod liver oil contains large amounts of EPA and DHA. Fish oil supplements typically contain 18% EPA and 12% DHA, though more purified (i.e., higher in EPA and DHA) fish oil supplements are sometimes available. In addition, DHA is available in a supplement that does not contain significant amounts of EPA.

What are the benefits of cod liver oil?

Benefits of the Omega-3 Found in Fish Oil and Cod Liver Oil

* Helps fight and prevent heart disease, cancer, depression, Alzheimer's, arthritis, diabetes, ulcers, hyperactivity and many other diseases

* Increases your energy level and ability to concentrate

* Provides greater resistance to common illnesses such as flu and cold

* Helps pregnant women avoid premature births, low birth weight and other complications

Preliminary evidence also shows that omega-3 fatty acids from fish oil may help regulate the rhythm of the heart. EPA and DHA have been report to assist avoid cardiac arrhythmias.

Cod liver oil is effective in treating arthritis as well. Researchers funded by Great Britain's Arthritis Research Campaign found that the elongated omega-3 fatty acids in cod liver oil reduce both pain and damage in inflamed joints.

Cod liver oil also reduces the generation of free radicals in the system and inflammatory processes as in arthritis or other inflammatory conditions.

EPA and DHA also have anti-inflammatory activity. As a result, fish oil is used to help people with various inflammatory conditions, such as Crohn's disease and rheumatoid arthritis.

Symptoms of high intake

Though fish oil is rich in heart-healthy omega-3s, supplements can pose dangers. They can raise the threat of hemorrhagic stroke, and people taking anticoagulants should not receive them. Large doses may suppress the immune system.

The American Heart Association does say that people with heart disease should consider taking the supplements, but only if they don't eat enough fish and after consulting a doctor. Eating fish is a better option for most people.

Cod liver oil is made from livers, of course. The liver is a filter, so toxins (such as PCBs) get concentrated there. Thus cod liver oil is more likely to be contaminated than other fish-oil supplements.

Daily requirement

Most researchers studying the effects of EPA and DHA in humans who have a variety of health conditions have given those people at least 3 grams of the total of EPA plus DHA—an amount that may require 10 grams of fish oil, because most fish oil contains only 18% EPA and 12% DHA.

In one examination, the most amount of fish oil tolerated by people being treated for cancer-related weight loss was report to be about 21 grams per day. However, in people who do not have cancer, the maximum tolerated amount may be different.

Pregnant women should limit their intake of vitamin A (which is in cod liver oil). Not for those with diabetes except on the advice of their physician.

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Iron Deficiency Symptoms

2008-11-02T01:27:00.000-07:00

Iron is of great importance in human nutrition. The adult human body contains between 3-4 g of iron, of which 60-70 percent is present in the blood (Hb iron) as circulating iron, and the rest (1 to 1.5 g) as storage iron. Each gram of hemoglobin contains about 3.34 mg of iron.

There are two types of iron, haem-iron and non-haem iron. Haem iron is better absorbed than non-haem iron. Foods rich in haem-iron are liver, meat, poultry and fish. They are not only source of willingly obtainable iron but they also encourage the absorption of non-haem iron in plant foods eat at the same time.

Iron is more often than not absorbed from duodenum and upper small intestine in the ferrous state, according to body needs.

The rate of iron absorption is greater than before by many factors similar to iron reserves of the individual, the presence of inhibitors (e.g. phosphates) and promoters (e.g. ascorbic acid) of iron amalgamation and disorder of duodenum and jejunum.

Iron absorption is greater when there is an improved demand for iron, as for example for the period of pregnancy.

The absorbed iron is transported as plasma ferreting and stored in liver, spleen, bone marrow and kidney. While red cells are broken down, the liberated iron is reutilized in the creation of new red cells.

The total every day iron loss of an adult is almost certainly 1 mg and about 2 mg in menstruating women. Major routes of iron loss are:

* Through hemorrhages, that is wherever blood is lost, iron is lost, the causes of which may be physiological (e.g. menstruation, childbirth) or pathological (e.g. hookworms, malaria, hemorrhoids, peptic ulcer)

* Basal losses, such as excretion through urine, sweat and bile and desquamated surface cells.

* The recent widespread use of IUDs in the family planning programmed is an additional cause of iron loss.

* Hormonal contraceptives on the other hand decrease menstrual blood loss by about 50 percent.

Iron is mostly absorbed from duodenum and upper small intestine in the ferrous state, according to body needs.

The rate of iron absorption is greater than before by a lot of factors like iron reserves of the individual, the existence of inhibitors (e.g. phosphates) and promoters (e.g. ascorbic acid) of iron absorption and disorders of duodenum and jejunum.

Iron absorption is greater when there is an increased demand for iron, as for example during pregnancy.

The absorbed iron is transported as plasma ferreting and stored in liver, spleen, bone marrow and kidney. When red cells are broken down, the liberated iron is reutilized in the formation of new red cells.

Most of the iron is found in the red blood cells, where it forms part of that very complex protein known as hemoglobin. It is a red substance that gives color to the blood. It carries the oxygen to the tissues and keeps us living.

Everyone knows that iron rusts when it is exposed to the air. Rusting is even more rapid when the air is damp. This chemical reaction is known as oxidation. Particles of iron attach itself to a molecule of oxygen from the air, forming iron oxide. This is exactly what happens when the red blood cells pass through the lungs. The air within the lungs is warm and damp, and the iron in the red cells actually rusts as it passes through the lung. All this happens with split second timing. From there the cells are approved by the blood stream to the heart, and then pumped to all the different parts of the body, forever carrying their load of oxygen.

Thus we see that iron is very important to the well being of all parts of the body. A good number of the iron from the worn out cells is not needed, but is separated from the hemoglobin in the liver and spleen and used over and over again. However a certain amount of iron may be lost from the body for various reasons such as bleeding hemorrhoids, injuries, menstruation, hookworm infestation or stomach ulcers.

Sometimes the level of the iron in the body may be lowered, owing to chronic blood loss or more probably to a poor diet. Iron may not be properly absorbed because the stomach is not producing sufficient hydrochloric acid. Sometimes this occurs during pregnancy.

Iron deficiency causes secondary anemia. The hemoglobin content of the red cells is diminished. The size and volume of the red cells are below average. Present is normoblastic hyperplasia in the red bone marrow. Iron deficiency anemia occurs in children and adults due to severe blood loss.

Deficiency symptoms of iron

The patient usually complains of weakness, easy fatigue, and irritability. Other symptoms include heartburn, flatulence, vague abdominal pains, soreness in the mouth, numbness and tingling in the extremities, and palpitation of the heart. The skin and mucous membranes are pale, the nails are often brittle, and there are fissures or sores at the corners of the mouth.

Three stages of iron deficiency have been described:

* First stage is characterized by decreased storage of iron without any other detectable abnormalities.

* An intermediate stage of latent iron deficiency that is iron stores are exhausted, but anemia has not occurred as yet. Its recognition depends upon measurement of serum ferreting levels. This stage is the most prevalent stage in India.

* The third stage is that of overt iron deficiency when there is a decrease in the concentration of circulating hemoglobin due to impaired hemoglobin synthesis.

The end outcome of iron deficiency is nutritional anemia, not a disease. It is slightly a syndrome caused by malnutrition. As well anemia there might be other functional turbulence such as impaired cell mediated immunity, decreased résistance to infection, increased morbidity and mortality and diminished work performance.

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Benefits of Alanine

2008-11-02T01:19:00.000-07:00

It is luxury amino acid as it is synthesized in the body. It is also glycogenic and antiketogenic. Alanine is used by the body to construct protein and was first isolated in 1879. The alpha-carbon in alanine is substitute with a levorotatory (l)-methyl group, making it one of the simplest amino acids with admiration to molecular structure and is one of the most widely used in protein construction. In the liver alanine may be transaminated with alpha keto glutarate to make glutamate. Also in the liver alanine may be rehabilitated to glucose.

Alanine is a significant source of power for muscle tissue, the brain and central nervous system; strengthens the protected system by producing antibodies; helps in the metabolism of sugars and organic acids. Alanine produces power by stimulating glucagon secretions from the pancreas and is linked to glycogen released from the liver. In cases of hypoglycemia (low blood sugar), alanine has been used as a source for the creation of glucose in order to become stable blood sugar over long periods.

Alanine is synthesized in muscle tissue from split chain amino acids. It helps control blood sugar levels and chronic deficiencies may guide to muscle loss and poor glucose tolerance. Alanine is the major amino acid utilized by the liver for gluconeogenesis under normal circumstances.

Alanine is present in prostate fluid, and it may participate a role in supporting prostate health. In one study of men with benign prostatic hyperplasia, it was found that 780 mg of alanine per day for two weeks and then 390 mg for the next two and a half months, taken jointly in mixture with equal amounts of glycine and glutamic acid decreased the symptoms.

Alanine comes from the breakdown of DNA or the dipeptides, anserine and carnosine, and the change of pyruvate, a compound in carbohydrate metabolism

Sources of alanine

As with the extra amino acids, excellent sources of alanine include meat, poultry, fish, eggs, and dairy products.

A number of protein-rich plant foods similar to avocado also supply alanine.

Benefits of alanine

It is necessary for the metabolism of glucose and tryptophan and beta-alanine is a ingredient of vitamin B5 (pantothenic acid) as fit as coenzyme A. It has also demonstrated a cholesterol-decreasing effect in rats.

People suffering from Epstein Barr (also sometimes referred to as glandular fever) as well as chronic fatigue syndrome; have been connected to extremely high levels of alanine although having low levels of tyrosine and phenylalanine.

Alanine plays a main role in the move of nitrogen from peripheral tissue to the liver. It aids in the metabolism of glucose, an easy carbohydrate that the body uses for energy.

It also guards next to the buildup of toxic substance that are free in the muscle cells when muscle protein is broken down to rapidly meet energy requirements, such as happens with aerobic exercise.

Investigate has found that for people with insulin-dependent diabetes, taking an oral dose of L-alanine can be extra effective than a conventional bedtime snack in preventing night hypoglycemia.

Deficiency symptoms of alanine

As alanine is synthesized in the body so deficiency of alanine is unidentified. It may happen in people whose diet is very much deficient in proteins.

Deficiency of alanine has been found in patients with hypoglycemia, diabetes, and alcohol-induced hepatitis.

Symptoms of high intake

Alanine does not have any side effects, but people with kidney or liver disease should not eat high intakes of amino acids without consult a health care expert.

High levels of alanine, beside with low levels of tyrosine and phenylalanine, have been linked with the Epstein-Barr virus and chronic fatigue condition.

When extra is required

People on low protein diet may require more supplements of alanine.

Daily requirement

Mainly people do not require supplementing with alanine since it is fine provided for in the diet, and can be synthesized from pyruvic acid (formed in the breakdown of carbohydrates).

People on a very low protein diet, could be at threat of a shortage.

Mainly people do not require supplementing with alanine; for those who do use this amino acid as a supplement, suitable amounts should be strong-minded with the consultation of a physician.

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Boron Minerals, Boron Information, boron vitamins

2008-11-01T23:27:00.000-07:00

Boron is a trace mineral that is desirable by the body in minuscule amounts. It was exposed in 1910 as a necessary element for plants but in 1985 scientific investigate discovered it was a necessary nutrient for people, too. Boron benefits include healthy bones and appropriate brain functioning.

The significance of boron in the diet is only start to be understood. In fact, little was known about the association between boron and health until the 1980's. For centuries, however, the healing salt boric acid, a compound that contain boron, was touted by healers for its ability to get better brain function, memory and organization.

As the mineral boron gain more concentration, it became obvious that it functions as an activating agent. That is, boron triggers a variety of function in the body that is essential for life. For instance, boron helps to regulate levels of other essential minerals, including calcium, magnesium and phosphorus. These minerals are necessary bone health, signifying that boron might play an important role in preventing osteoporosis. It may also defend already brittle bones from fractures by helping to restore calcium.

Boron plays a very important role in helping to prevent osteoporosis by helping construct and uphold healthy bones. It helps decrease the loss of calcium and magnesium in the urine, which is wanted to help build strong bones. Boron elevates stage of serum estrogen and ionized calcium. Boron also helps uphold healthy cell membranes for usual cell function, and facilitates number of enzyme reactions for the body. Studies have exposed that a deficiency in this mineral might impair mental functioning and depress mental alertness.

Sources of boron

Foods that are high-quality sources of boron contain prunes, apples, pears, raisins, and tomatoes.

It is also establish in soil and drinking water, mainly in arid climates. Boron is also built-in in many vitamin and mineral supplements.

Benefits of boron

Boron is also concerned in processes that build and mend joints, giving it a significant role in the anticipation of arthritis.

Boron also helps to stop tooth decompose, once more because of its participation in the metabolism of other necessary minerals. Its ability to control calcium, magnesium, and phosphorus not only protects bones but also helps to stay teeth physically powerful and healthy.

Boron also appears to be worried in the metabolism of hormones. In exacting, it raises testosterone levels in men and helps to build muscle. Boron also helps to regulate estrogen levels because by helping to change vitamin D to a lively state. Estrogens in turn increase calcium absorption, so the capability of boron to affect estrogen levels strengthens its capability to protect bones from disease and fractures.

It helps to put up and keep healthy bones.

It also very helpful to stop bone thinning leading to osteoporosis.

It improved protection of healthy cell membranes.

It also helps to keep up appropriate mental functioning and alertness.

It maintained level of serum estrogen and ionized calcium.

It inhibits the improvement of osteoporosis.

Helps keep adequate amounts of calcium and magnesium to stop bone demineralization.

Boron also affect memory and brain function, and it keep cell walls physically powerful so that appropriate transfer of nutrients can take place throughout the body.

Deficiency symptoms of boron

Because of its involvement in so many processes in the body, boron deficiency can result in a variety of health problems.

Signs of boron deficiency might contain problems with bone health, depression, decrease capability to handle stress, arthritis, carpal tunnel syndrome, joint problems, hormonal imbalance, muscle pain (weakness), memory problems, tooth decay and receding gums.

Symptoms of high intake

Symptoms of boron toxicity contain rash, nausea, vomiting, diarrhea, and circulatory problems. In tremendous cases boron toxicity can outcome in shock followed by coma.

Daily requirement

While there is no specific recommended daily amount of boron, adequate intake of the mineral is important.

It is normally believed that no more than 3 mg of boron per day are wanted by the body to uphold health. It should also be well-known that boron is potentially toxic in doses greater than 100 mg.

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Vitamin B9

2008-08-02T00:31:00.000-07:00

Folic acid, also called as Vitamin B9, is also referred to as folacin or folate and its chemical name is pteroylglutamic acid. This vitamin can be affected by the body and be stored in the liver.

Vitamin B9 - folic acid - is required for

Folic acid is required for DNA synthesis and cell development and is significant for red blood cell creation, energy creation as well as the forming of amino acids. Folic acid is vital for creating heme, the iron containing substance in hemoglobin, crucial for oxygen transport.

It is vital for healthy cell division and reproduction, since its involvement as coenzyme for RNA and DNA synthesis. It is also necessary for protein metabolism and in treating folic acid anemia. Folic acid also useful in digestion, and the nervous system, and works at better mental as well as emotional health. This nutrient may be useful in treating depression and anxiety.

Deficiency of folic acid might be indicated with diarrhea, heartburn and constipation.

Folic acid is extremely vital in the growth of the nervous system of a developing fetus.

Deficiency of vitamin B9

A deficiency of folic acid on an unborn baby may raise the risk of the baby being born with spina bifida and additional serious defects of the nervous system.

When deficient of folic acid, you might undergo from fatigue, acne, a sore tongue, cracking at the corners of your mouth (similar as deficiency of vitamin B2, vitamin B6 as well as iron). Extensive term deficiency may result in anemia and later in osteoporosis, as well as cancer of the bowel and cervix.

Dosage

The dosage underneath is the suggested Dietary Allowance (RDA), but be aware that this dosage is the minimum that you need per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased significantly, but the toxicity level must be remember.400 micrograms per day.

Toxicity and symptoms of high intake

Anybody on medication for epilepsy should be cautious with huge amounts of folic acid, since it can change the functioning of such drugs.

Too much folic acid may mask a Vitamin B12 deficiency. Usual high eating of folic acid may cause digestive upset, energy loss and insomnia.

Best used with

Folic acid is more successful when taken with the B group vitamins – particularly vitamin B12 and vitamin B6. Vitamin C is also excellent to have around folic acid.

When more may be required

Pregnant women are from time to time advised to take a small supplement of folic acid to help prevent spina bifida and extra congenial nervous disorders, and may also assist to decrease the threat of toxemia in pregnancy, premature labor and hemorrhaging. It is also thought to improve the manufacture of milk later than delivery.

Trouble of psoriasis may consider taking extra folic acid, people under stress or anybody taking alcohol.

Women on birth control pills or busy with hormone substitute therapy may benefit from folic acid, as well as children if they are on goat’s milk in place of cow’s milk.

Enemy of vitamin B9 - folic acid

Light, heat and storage for extended periods can demolish this vitamin.

Other interesting points

Localized deficiencies of folic acid might live for smokers, as low stages have been found in the lungs of smokers.

Food sources of vitamin B9

Fresh green vegetables, such as spinach and broccoli include folic acid. It is also establish in fruit, starchy vegetables, beans, entire grains and liver.

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Information about Vitamin B12

2008-07-31T03:15:00.000-07:00

Vitamin B12 is a part of the vitamin B complex. It includes cobalt, and so is also called as cobalamin. It is completely synthesized by bacteria and is found mostly in meat, eggs and dairy products. There has been great research into anticipated plant sources of vitamin B12. Fermented Soya products, seaweeds, and algae such as spirulina have all been recommended as containing important B12. However, the present agreement is that any B12 present in plant foods is probable to be unavailable to humans and so these foods should not be relied upon as secure sources. A lot of vegan foods are supplemented with B12. Vitamin B12 is essential for the synthesis of red blood cells, the preservation of the nervous system, and development and growth in children. Shortage can cause anemia. Vitamin B12 neuropathy, linking the degeneration of nerve fibres and permanent neurological harm, can also happen.

Functions

Vitamin B12's key functions are in the creation of red blood cells and the maintenance of a strong nervous system. B12 is required for the fast synthesis of DNA during cell division. This is particularly vital in tissues where cells are separating quickly, mainly the bone marrow tissues dependable for red blood cell creation. If B12 deficiency occurs, DNA production is disrupted and abnormal cells called mega oblasts happen. This outcome in anemia. Symptom includes extreme tiredness, breathlessness, listlessness, pallor, and poor resistance to illness. Additional symptoms can contain a smooth, sore tongue and menstrual disorders. Anemia may also be due to folic acid deficiency, folic acid also being required for DNA synthesis.

B12 is also vital in maintaining the nervous system. Nerves are bounded by an insulating fatty sheath comprised of a complex protein known as myelin. B12 plays a very important role in the metabolism of fatty acids necessary for the preservation of myelin. Prolonged B12 deficiency can guide to nerve degeneration and irreversible neurological harm.

When deficiency occurs, it is more usually related to a failure to effectively absorb B12 from the intestine slightly than a dietary deficiency. Absorption of B12 requires the discharge from the cells lining the stomach of a glycoprotein, called as intrinsic factor. The B12-intrinsic issue complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Certain people are unable to create intrinsic issue and the following pernicious anemia is treated with injections of B12.

Vitamin B12 can be stored in small amounts by the body. Entirety body store is 2-5mg in adults. Approximately 80% of this is stored in the liver.

Vitamin B12 is excreted in the bile and is successfully reabsorbed. This is called as enter hepatic circulation. The amount of B12 excreted in the bile can differ from 1 to 10ug (micrograms) a day. People on diets low in B12, as well as vegans and some vegetarians, may be obtaining more B12 from re absorption than from dietary sources. Re absorption is the cause it can take over 20 years for deficiency illness to grow in people changing to diets absent in B12. In comparison, if B12 deficiency is due to a breakdown in absorption it can take only 3 years for deficiency disease to take place.

Dietary Sources

The only dependable unfortified sources of vitamin B12 are meat, dairy products and eggs. There has been significant research into possible plant food sources of B12. Fermented Soya products, seaweeds and algae have all been proposed as possible sources of B12. However, analysis of fermented Soya products, including tempeh, miso, shoyu and tamari, found no significant B12.

Spirulina, algae obtainable as a dietary supplement in tablet form, and nori, seaweed, have both appeared to include significant amounts of B12 after analysis. However, it is thought that this is due to the presence of compounds structurally similar to B12, known as B12 analogues. These cannot be utilized to satisfy dietary requirements. Assay methods used to detect B12 are unable to differentiate between B12 and its analogues, examination of probable B12 sources may give false positive outcomes due to the presence of these analogues.

Researchers have recommended that supposed B12 supplements such as spirulina may in fact raise the threat of B12 deficiency disease, as the B12 analogues can compete with B12 and inhibit metabolism.

The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12.

Bacteria present in the great intestine are able to synthesize B12. In the past, it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. However, the bacteria produce B12 too far down the intestine for absorption to occur, B12 not being absorbed through the colon lining.

Human faeces can include significant B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Faecal contamination of vegetables and other plant foods can make a significant contribution to dietary requirements, mainly in areas where hygiene standards may be low. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries.

Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. ½ pint of milk (full fat or semi skimmed) contains 1.2 µg. A slice of vegetarian cheddar cheese (40g) contains 0.5 µg. A boiled egg contains 0.7 µg. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Boiling milk can also destroy much of the B12.

Vegans are suggested to ensure their diet includes foods fortified with vitamin B12. A range of B12 fortified foods are available. These consist of yeast extracts, Vecon vegetable stock, veggie burger mixes, textured vegetable protein, soya milks, vegetable and sunflower margarines, and breakfast cereals.

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Vitamins Benefits

2008-07-30T06:00:00.000-07:00

Vitamins and minerals are substance that is found in foods we consume. Your body requirements them to work correctly, so you develop and build up just like you should. When it comes to vitamins, each one has a special role to play. For example:

- Vitamin D in milk helps your bones.
- Vitamin A in carrots helps you see at nighttime.
- Vitamin C in oranges helps your body repair if you get a cut.
- B vitamins in leafy green vegetables help your body make protein and energy.

Vitamins Hang Out in Water and Fat

There are two kinds of vitamins: fat soluble and water soluble.

When you consume foods that include fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body requirements them.

Fat-soluble vitamins are happy to stay stored in your body for awhile — some stay for a few days, some for up to 6 months! Then, when it's time for them to be used, special carriers in your body take them to where they're needed. Vitamins A, D, E, and K are all fat-soluble vitamins.

Water-soluble vitamins are dissimilar. When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much in your body. Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you urinate (pee).

So these kinds of vitamins need to be replaced often because they don't stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins — B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.

Your Needs

Your body is one powerful machine, capable of doing all sorts of things by itself. But one thing it can't do is make vitamins. That's where food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins. Though some kids take a daily vitamin, most kids don't need one if they're eating a variety of healthy foods.

Vitamin A

This vitamin plays a really big part in eyesight. It's great for night vision, like when you're trick-or-treating on Halloween. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In extra, it helps you grow correctly and aids in healthy skin.

Which foods are wealthy in vitamin A?

- Milk fortified with vitamin A
- Liver
- Orange fruits and vegetables (like cantaloupe, carrots, and sweet potatoes)
- Dark green leafy vegetables (like kale, collards, spinach)

The B Vitamins

There's more than one B vitamin. Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Whew — that's quite a group!

The B vitamins are vital in metabolic activity — this means that they help make energy and set it free when your body requirements it. So the after that time you're running to third base, thank those B vitamins. This group of vitamins is also concerned in making red blood cells, which transmit oxygen throughout your body. Each part of your body requirements oxygen to work correctly, so these B vitamins have a actually vital job.

Which foods are rich in vitamin B?

- Whole grains, such as wheat and oats
- Fish and seafood
- Poultry and meats
- Eggs
- Dairy products, like milk and yogurt
- Leafy green vegetables
- Beans and peas

Vitamin C

This vitamin is important for keeping body tissues, such as gums and muscles in good shape. C is also key if you get a cut or wound because it helps you heal. This vitamin also helps your body resist infection. This means that even though you can't always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness.

Which foods are rich in vitamin C?

* Citrus fruits, like oranges
* Cantaloupe
* Strawberries
* Tomatoes
* Broccoli
* Cabbage
* Kiwi fruit
* Sweet red peppers

Vitamin D

No bones about it, vitamin D is the vitamin you need for strong bones! It's also great for forming strong teeth. Vitamin D even lends a hand to an important mineral — it helps your body absorb the amount of calcium it needs.

Which foods are rich in vitamin D?

- Milk fortified with vitamin D
- Fish
- Egg yolks
- Liver
- fortified cereal

Vitamin E

Every person requirements of vitamin E. This hard-working vitamin maintains a lot of your body's tissues, like to the ones in your eyes, skin, and liver. It protects your lungs from becoming injured by polluted air. And it is significant for the creation of red blood cells.

Which foods are wealthy in vitamin E?

- Whole grains, such as wheat and oats
- Wheat germ
- Leafy green vegetables
- Sardines
- Egg yolks
- Nuts and seeds

Vitamin K

Vitamin K is the clot master. Keep in mind the last time you got a cut? Your blood did something special called clotting. This is when definite cells in your blood act similar to glue and stick jointly at the area of the cut to help to stop the bleeding.

Which foods are rich in vitamin K?

- Leafy green vegetables
- Dairy products, like milk and yogurt
- Broccoli
- Soybean oil

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Antioxidants - To prevent free-radical damages

2008-07-27T06:46:00.000-07:00

For those who haven't heard about what free-radicals are yet - read and weep. Free-radicals are bad news to our health and looks. They are connected to the early stages of cancer, sickness and aging. Scientists are now focusing their efforts on understanding how free-radicals work, and what effects they have on the body.

So, all you folks wishing to know how free radicals affect the skin, take note, they are beyond doubt harmful. They diminish your skin's structural support and decrease its elasticity, resilience, and suppleness. Free-radicals are frequently identified as the cause of wrinkles, liver spots and poor skin condition.

Damage due to free-radicals isn't something that is easily explained, as it happens on an atomic level. When oxygen molecules are involved in chemical reactions, they usually lose one of their electrons. Similarly, these molecules referred to as free-radicals, deprive neighboring molecules of electrons. This will position off the chain effect called as free-radical damage.

Almost any chemical or gas containing oxygen can cause free radical damage. To name a few: carbon monoxide, hydrogen peroxide, exhausts fumes.

If you brown your food, you should be aware that this is a common source of free radical damage that you could easily reduce. It's best to steam cook food whenever practical. Healthy oils can be unfavorably affected by frying. Small servings of olive oil and butter are less liable to oxidant.

Too much sunlight should be avoided. A sensible preventive measure is to use a good quality sun-block product whenever you're outside, even if the sun doesn't seem particularly strong.

What other ways do free-radicals damage the skin?

Radiation

Radiation may cause the build up of free-radicals. Free radicals in the body may be improved with over-exposure to X-rays and gamma rays.

Cigarette Smoking

Smoking, aside from being a health hazard to the lungs, has been known to cause dry, unhealthy skin, and pale, unhealthy complexion. Cigarettes are well-known to encourage free-radicals in the body, worsening the bad effects tobacco brings. Even if you are not a smoker, being in a smoky atmosphere still exposes you to increased free radical damage. Stop, think for an instant, about the harmful effect your smoking has on others, mainly children.

Inorganic Particles

There are also other substances that cause free-radical damage. These include asbestos, quartz, silica.

Gases

Although ozone is not a free-radical, it is a very powerful oxidizing agent. The two unpaired electrons in ozone are liable to degrade under certain circumstances. This suggests that free-radicals can be formed when this decomposition happens.

It sounds a gloomy picture, and of course you're wondering, don't we all require oxygen to live? Yes, we do. gratefully, antioxidants offer some protection!

Antioxidants

Antioxidants help prevent free-radical damage by preventing the free-radical molecules from interacting with other molecules, therefore stunting the chain reaction of the process. Additional ingredients are vitamins A, C and E; flavonoids; superoxide dismutase; beta carotene; selenium; glutathione; and zinc. It is reassuring to know that these antioxidants are abundant in both the human body, and plant world.

Therefore how do free radicals affect your skin? Research is beginning to establish that wrinkles and other age associated skin factors are directly linked to free-radical damage, the effect of which is not wholly controlled by antioxidants. If you do not obtain enough antioxidants from your diet and extra sources, your skin cells could break down and lose their capability to function well. Some scientists think that antioxidants are the answer to halting, delaying and possibly even reversing free-radical damage, and that improved presence of antioxidants in the body will play a part in slowing down free-radical damage.

To raise antioxidants in your body the most obvious solution is to raise your intake of antioxidants from dietary sources (fruit - particularly colored berries, and green vegetables). One more answer is to frequently use a reputable antioxidant supplement. A good selection is always close at hand.

A lesser known solution - most excellent practiced alongside superior diet and supplementation - is to use topical applications of products containing antioxidant compounds to raise your protection next to free-radical damage.

For consumers nervous about free radical damage, most beauty products at present specify an antioxidant method. Some are superior to others, depending on the quantity and quality of the active ingredients. Obviously you need to be patient since it isn't practical to expect outcome immediately.

It is however, still a good idea to apply skin products containing antioxidants as the benefits of these compounds are well-known. My recommendation is to apply an anti-oxidant compound, to the skin, and leave this on overnight, which will avoid conflict with sun screen products or make-up. A lukewarm shower or bath will open the pores of the skin, and raise the rate of absorption.

While science has until now to put the last touches on the studies regarding free-radicals, there is sufficient evidence to recommend that antioxidants can benefit the body.

A raise in your personal intake of antioxidants will not create an instant and visible dissimilarity in your skin situation. However, it will diminish the break caused by free-radicals, and may even reverse them.

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