Vitamin K Foods - Great Sources For Vitamin K

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There are many great foods out there which serve as a great source for vitamin K. Vitamin K is a "fat soluble" vitamin, which means that although vitamin K foods will always provide those vitamins, the impact of the vitamins are best when ingested with fat. Vitamin K is an extremely important vitamin to have in your system, especially after an injury, during the recovery stage.

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How is Vitamin K Foods - Great Sources For Vitamin K

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Before we get to the specific vitamin K rich foods, let's review why vitamin K is so important and what it is most well known for. Vitamin K, while not one of the better known vitamins in the body, is a vital component of good health and is especially noticeable when the body needs to perform certain health functions, like heal from a cut. Vitamin K helps in blooding clotting, protects the human heart, and also assists and helps to build strong bones.

While it is strongly recommended that you eat foods rich in vitamin K, this one is really unique in that the body produces it naturally, and we can go long periods of time without eating foods with this vitamin and still be fine. The body produces this vitamin from bacteria inside of us that usually resides in the intestines. Even with that being so, it's still a good idea for health purposes to eat a good variety of foods with Vitamin K.

And by far and away, the biggest and most common major source of Vitamin K is green leafy vegetables like collards, spinach, and turnip greens. People whose bodies aren't producing enough Vitamin K, whether it's because of a natural deficiency or a body's increased need for it, can increase their supply drastically by eating these green leafy foods.

If you do have a deficiency of vitamin K in the body, there are several possible causes that may need to be addressed before you see drastic improvement. Some of the most common include:
o Antibiotics from medication interfering with the bacteria
o Health problems, especially those involving the gall bladder, cystic fibrosis, and Crohn's disease
o Taking excessive amounts of mineral oil
o Liver disease or damage
o Chronic diarrhea
o Serious burns

All these factors could explain any deficiency of vitamin K in the body, as well as any extended time period where you are fed via IV instead of through regular food. A normal healthy body can usually produce all the vitamin K that is needed, but sometimes a little boost to help out is just what the doctor ordered.

So make sure to stock up on the green leafy vegetables that bring large amounts of this fantastic, if little recognized, vitamin into your system. You may not notice a lagging amount of vitamin K during your day to day activities the way you might instantly notice a lack of vitamins A, B, or C, but when you're injured and need to heal, you'll know the difference between a body that is full up on K, and one that isn't. So stay healthy and have some greens - next time you need them your body will thank you.

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Vitamin E Side Effects

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The medical dictionary defines a side effect as a peripheral or secondary effect, especially an undesirable side effect of a drug or therapy. Vitamin E, taken from food sources alone, doesn't have any documented evidence of any side effects. But vitamin E as a supplement has potential side effects when it interacts with other medications or any other conditions.

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How is Vitamin E Side Effects

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Some of the common side effects that may occur due to vitamin E intake are allergic experiences like breathing difficulty, closing of the throat, and swelling of the lips, tongue or face. Some of the less serious side effects are fatigue, weakness, headache, nausea, blurred vision and diarrhea. Usually these side effects stop after stopping the vitamin E intake.

When a vitamin E supplement is taken with other medications for other diseases, there are interactions that are harmful. Vitamin E is known to cause increased risk of hemorrhage in those individuals who take worfin for anticoagulation or those who are deficient in vitamin K. Contradictory results emerge from studies on potential interactions between a combination of antioxidant supplementation (vitamin C, E, selenium and beta-carotene) and cholesterol-lowering agents. A three-year, randomized, controlled trial shows decreased effects of cholesterol-lowering agents and another five-year study shows no effect by the same antioxidant combination.

Vitamin E inhibits the uptake by cells of the antidepressant drug desimpramine, antipsychotic drug chlorpromazine, beta-blockers for high blood pressure and the anti-malarial drug chloroquine.

Increased gamma-tocopherol levels in the blood are associated with a reduced risk of developing prostrate cancer. Vitamin E, when taken in the form of an alpha-tocopherol supplement may lower gamma-tocopherol levels in the blood.

The condition under which the supplement is taken has a significant side effect. When oxidative stress is mild and when vitamin E containing tocopherols is taken alone without other antioxidants like vitamin C, it acts as a pro-oxidant rather than antioxidant because of less generation of free radicals under mild oxidative stress and the absence of vitamin C to neutralize the tocopherol radical. Hence, vitamin E should be taken along with other antioxidants.

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Vitamin E For Achilles Tendonitis

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If you suffer the pain of Achilles tendonitis, a good idea to avoid over-the-counter pain relievers in the Nsaid class. Nsaids such as Advil and Tylenol can assuredly contribute to the degradation of cartilage.

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How is Vitamin E For Achilles Tendonitis

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A number of nutritional supplements and herbs, however, help relax the pain of Achilles tendonitis. Since not every supplement (or every medication) relieves pain in every case of that, you may have to experiment to find which supplement is most sufficient for you.

Sports medicine researchers have shown that vitamin E spun into fibers and applied directly to the Achilles tendon greatly accelerates the medical process. Vitamin E absorbs free radicals of oxygen that kick off inflammatory hormones, and accelerates the process of recovery in the injured tendon.

Strictly speaking, scientists have not studied either over-the-counter capsules of vitamin E can accelerate the medical process, but trainers article that the vitamin is helpful and the likelihood of side effects in active individuals is minimal. In the unlikely event that you are prescribed clopidrogel (Plavix) or warfarin (Coumadin) after developing Achilles tendonitis or if you take aspirin on a daily basis, sacrifice your dosage of vitamin E to 200 Iu per day. Mixed tocopherols or natural vitamin E is likely to be more helpful than alpha-tocopherol.

If vitamin E does not work for you, think a heel patch. If you ask your physician for an ointment or patch for Achilles tendonitis and he or she reads the medical journals, you may be offered glyceryl trinitrate. Touted as a potential medicine for tendon injuries, this product acts by releasing nitric oxide (No), which in turn opens tiny blood vessels and increases circulation in the heel. It is the same chemical in "nitro" that is used to treat angina-but it offers exactly the wrong kind of medicine to hold long-term recovery of Achilles tendonitis.

Increased circulation to the heel will sacrifice inflammation, but growth infiltration, slowing the regeneration of cartilage. Even in those cases the medicine is helpful, in a subset of heel injuries known as tendinopathies, not tendonitis, benefits are only noticed after 12 weeks.

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Vitamin B12 Deficiency

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In comparison to other water-soluble vitamins, vitamin B12 is not excreted in urine, but is stored in the liver, kidney and other body tissues. Hence, it might be five to six years before a person actually develops a deficiency syndrome for vitamin B12. The general notion is that body stores do no exhaust before several years.

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How is Vitamin B12 Deficiency

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The common symptoms of vitamin B12 deficiencies are excessive tiredness, breathlessness, listlessness, pallor and poor resistance to infection. Deficiency also can lead to neurological changes such as numbness and tingling in the hands and feet. Other symptoms may include a reduced sensitivity to pain or pressure, blurred vision, abnormal gait, sore tongue, menstrual disorders and poor concentration levels.

Rather than a dietary deficiency, a deficiency of vitamin B12 is generally associated with a malabsorption of it. In such a case, the stomach cannot produce enough of a substance called intrinsic factor (IF), which is a prerequisite for vitamin B12 absorption. Such a condition, termed pernicious anemia, is an autoimmune dysfunction, wherein the body's immune system attacks its own tissues. Vegetarians maybe at a risk for facing deficiencies caused by dietary reasons, since the only confirmed source for vitamin B12 intake is the animal source.

Vitamin B12 is essential for the formation of red blood cells, and a short supply of it causes anemia. A deficiency in Vitamin B12 also results in the disruption of DNA production, and as a result, abnormal cells called megaloblasts occur, leading to megaloblastic anemia.

Vitamin B12 deficiency is also linked with several neurological and psychological disorders. A lack of cobalamin results in cognitive decline, nerve degeneration and irreversible neurological damage particularly for adults above fifty. Breast-fed infants of women who follow strict vegetarian diets have very limited reserves of this vitamin, and if undetected, vitamin B12 deficiency in infants can result in permanent neurological damage. Depression, dementia and Alzheimer's disease are also caused due to a shortage of vitamin B12.

Other effects of deficiency might be asthma, AIDS, multiple sclerosis, tinnitus, diabetic neuropathy and low sperm counts. Ataxia (shaky movements and unsteady gait), muscle weakness, spasticity, incontinence, hypotension, vision problems, psychoses, and mood disturbances are the other disorders that have recently been linked to possible vitamin B12 deficiencies. Women with breast cancer tend to have lower vitamin B12 levels in their blood serum.

The causes for vitamin B12 deficiency could be liver damage caused by excess alcohol intake, gastrectomy (i.e. the surgical removal of part or all of the stomach or removal of the ileum, a section of the intestine) and a poor functioning of the pancreas. Infection with Helicobacter pylori, a common cause of atrophic gastritis and ulcers, can also contribute to adult vitamin B12 deficiency.

Vitamins comprise only a tiny portion of the food one eats, but a lack of these essential micronutrients in one's diet could result in serious deficiency, which if not cured could endanger one's life.

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Foods High in Vitamin A Give You a Balanced Dose of This foremost Antioxidant

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We should all understand the importance of foods high in vitamin A because though we are aware that we need to have a balanced diet routinely, we are not sure as to what balances the diet. Among the many things that equilibrium our diet are vitamins which are vital for growth and good health.

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How is Foods High in Vitamin A Give You a Balanced Dose of This foremost Antioxidant

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There are a series of vitamins that are crucial for the day to day functions of the body and one of these is vitamin A. Foods high in vitamin A has to be a part of the diet because it is a vitamin that is a must for good eyesight, for having proper bone mass, and for salutary teeth.

In the fast lifestyle of today, most people forget to ensure that they regularly take foods high in vitamin A. It is difficult for them even to cook two or three meals every day, taking care to include all the significant nutrients. Most people take a hurried bite of something on their way to work, or may eat at a restaurant.

This is absolutely not a salutary trend and when the meals are not nutritious enough, sooner or later the body will start showing the symptoms of vitamin deficiencies. To preclude this from happening, start planning your diet in a way that it is full of the vital nutrients. First of all make sure of taking foods high in vitamin A because the first alphabet is a convenient place to start.

Sources of vitamin A

Vitamin A is stored in the liver and one of the ways in which the liver gets affected by alcohol is that alcohol removes the vitamin from the liver while urinating after drinking. The vitamin gets washed off. Among the more foremost foods high in vitamin A are 2% milk, baked sweet potato, butternut Squash, cantaloupe, cooked spinach, dried apricot, liver, and raw carrots.

The serving portions of foods high in vitamin A have to be decided by the users. A baked sweet potato, which is not even very big, will be right to give you a adequate number of vitamin A. For a child it can be half the size of the adult whereas even for a rather obese man, it is adequate to add only one sweet potato as part of the foods containing vitamin A. Since it is gift in many other foods like milk, cheese, spinach, carrots etc. It is not difficult to add vitamin A to the diet.

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The Benefits Of Vitamin B 12 And B complex

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Before I even begin this article, there is something that I need to say about vitamin benefits in general. Many vitamins are only as good as the vitamins that they are combined with. It's true. Many vitamins on their own don't have the same benefit as when taken with other vitamins. Vitamin B 12 is probably at the top of this list, as I will soon explain. Hopefully, after reading this article, you'll understand the point of vitamin B 12 and how to get the most out of it.

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How is The Benefits Of Vitamin B 12 And B complex

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The B complex of vitamins is kind of like a queen ant and her workers. They all need to work together in harmony in order for the colony to not only survive, but thrive as well. The B complex of vitamins is one where each member of the complex must be taken in order to perform full benefits from all the B vitamins. This is why taking a B 12 shot by itself won't have the same consequent as taking that shot along with taking the remaining B vitamins, either in a multi vitamin or individually. It is foremost that you understand this. Just taking vitamin B 12 won't give you full benefit.

So, just what is vitamin B 12 good for? One of the main benefits of B 12 is that it formulates and regenerates red blood cells. Without enough B 12 in our system, this process slows down which can lead to diseases like leukemia. Vitamin B 12 also keeps your metabolism running at a general rate. Without it, many population tend to have slow metabolisms which leads to inordinate weight gain. Another benefit of B 12 is that it gives is a great deal of our energy. population who are deficient in B 12 tend to be weak and listless. Finally, B 12 is excellent for the nervous system. population who are lacking in vitamin B 12 are prone to depression and other mental disorders.

Unfortunately, many population are unable to process B 12 through natural sources such as the foods where this vitamin is commonly found. Common foods with B 12 are meats and dairy foods. Many population who are lactose intolerant are deficient in this vitamin. When a someone can't get all the B 12 they need through foods, that is when they have to turn to supplements.

The qoute with supplements is that you want to find supplements that are natural and not synthetic. Artificial vitamins are not as absorbed as well in the body as natural supplements. Also, as I mentioned above, you want to make sure that you take the whole B complex group in order to get full benefits from vitamin B 12. Failure to get enough B 12 in your diet can lead to a amount of problems besides the ones already mentioned.

Vitamin B 12 and the B vitamin group can admittedly make you feel like a new someone with the vigor and improved mental stability that you will receive from them.

To Your Health,

Steve Wagner

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Vitamin C to Boost Your Immune system

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I would like to illustrate how leading vitamin C is and how it relates to women's condition issues. One of the many things we keep hearing from our doctors and also in advertisements is the significance of vitamin C. While I was in the grocery store shopping I noticed that so many food items are fortified with vitamin C. So it is leading to point out how leading vitamin C is to our body. Vitamin C will help boost our immune systems and it will help to increase the fighting power of our immune system. Agreeing to Dr. Bill Sears "vitamin C helps to increase the amount of white blood cells in the immune systems army, train them to fight better, and help them form an allembracing better condition plan". He recommends almost 2000 milligrams a day. This can be achieved by eating six servings of fruit each day.

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How is Vitamin C to Boost Your Immune system

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Fruit Containing Large Quantities of Vitamin C

-Guava 165 milligrams of vitamin C

-Papaya 87 milligrams of vitamin C

-Strawberries 84 milligrams of vitamin C

-Kiwi 74 milligrams of vitamin C

-Cantaloupe 68 milligrams of vitamin C

-Orange 75 milligrams of vitamin C

-Grape Fruit 42 milligrams of vitamin C

If you increase your intake of Vitamin C it will increase the yield of white blood cells while also fighting infection. This reasonable vitamin will also cut the risk of cardiovascular disease by raising your level of Hdl, which is the good cholesterol. Explore also shows that habitancy with a higher level of vitamin C have a lower risk of breast, colon, and prostrate cancer.

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How To Treat Vitamin B12 deficiency Symptoms

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There are many habitancy who are engaging vitamin B12 supplements do not know that vitamin B12 and folate are B involved vitamins that are needful for general red blood cell. Vitamin B12 is rarely found in vegetables, which is why vegetarians and especially vegans who don't eat dairy products or meat, are especially at risk. This vitamin b12 along with folic acid are needful to keep homocysteine in the blood down to healthy levels. Therefore any insufficiency will lead to some health complications.

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How is How To Treat Vitamin B12 deficiency Symptoms

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What are the insufficiency symptoms?

Vitamin B12 insufficiency symptoms are manifest not because habitancy are taking less vitamin B12 than recommended. insufficiency of vitamin B12 affects every cell in the body, but is most severely felt in the tissues where the cells usually divide rapidly, as in the blood-forming -tissues of the bone marrow and in the gastro-intestinal tract. The insufficiency can also lead to neurological changes such as deadness and tingling in the hands and feet. It also include mood disorders, anxiety, insomnia, restlessness, night terror etc. It can also include fatigue, weakness, nausea, constipation, flatulence (gas), loss of appetite and weight. Vitamin B12 insufficiency symptoms, like those of many other treatable health conditions, can be virtually selfsame to age dementia symptoms, senile dementia symptoms and Alzheimers symptoms.

Symptoms of B12 insufficiency include insufficient equilibrium, forgetfulness, and cognitive decline and, agreeing to a study conducted by the Agricultural explore assistance (Ars), may be associated to osteoporosis. Symptoms of severe vitamin B12 insufficiency (regardless of the cause) may include burning of the tongue, fatigue, weakness, loss of appetite, intermittent constipation and diarrhea, abdominal pain, weight loss, menstrual symptoms, psychological symptoms, and nervous law problems, such as deadness and tingling in the feet and hands. Symptoms of vitamin B12 deficiency, including sensory neuropathy, myelopathy, and encephalopathy, can occur within days or weeks of exposure to nitrous oxide anesthesia in habitancy with sub-clinical vitamin B12 deficiency.

Anemia is the first sign that the body is not getting an enough supply of Vitamin B12. Pernicious anemia is the name given more than a century ago to enumerate the then-fatal vitamin B12 insufficiency anemia that results from severe gastric atrophy, a health that prevents gastric cells from secreting intrinsic factor.

How to treat vitamin B12 deficiency?

Folic acid can precise the anemia that is caused by a B-12 deficit. Folic acid, pyridoxine (vitamin B6), and vitamin B12 supplementation can reduce total homocysteine levels, however, this allowance does not seem to help with secondary arresting of death or cardiovascular events such as stroke or myocardial infarction in habitancy with prior stroke. Folic acid intake from food and supplements should not exceed 1,000 μg daily in healthy individuals because large amounts of folic acid can trigger the damaging effects of vitamin B12 deficiency. Pernicious anemia usually develops over the age of 50. It is usually caused by an inability to dispell vitamin B12 (cobalamin) that is naturally found in certain foods.

Can Diet Help The Deficiency?

Dietary changes that may be helpful, vitamin B12 is found in needful amounts only in animal protein foods - meat and poultry, fish, eggs, and dairy products. Foods high in vitamin b12 can only be obtained from animal sources, so vegetarians and vegans should ensure B12 is included in their daily vitamin supplements.

Conclusion

Deficiency of vitamin B12 is rarely a follow of the vitamin's. insufficiency of vitamin B12 can influence both men and women in equal numbers. insufficiency of vitamin B12 can follow in fatigue and apathy, back pain, weight loss, bone loss, problems with equilibrium andreflexes, abnormal gait, tingling fingers, tinnitus, eye disorders, hallucinations and throbbing head headaches.

Therefore, Eddy Kong has started a useful vitamin supplement facts guide that help you to pick the vitamin you are finding for or naturally providing the right facts to vitamin supplements.

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High Dose Vitamin D - Are 5,000 Ius of Vitamin D Too Much?

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The Vitamin D Council advises that most salutary citizen can receive 5,000-10,000 Iu of vitamin D3 a day without harm. But high dose vitamin D must be accompanied by sufficient calcium and magnesium...and citizen with obvious diseases should only take supplements under the administration of a knowledgeable doctor. Vitamin D is primary for the absorption of calcium and the arresting of osteoporosis. recent studies have shown that it may also boost the immune principles and help to preclude cancer.

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How is High Dose Vitamin D - Are 5,000 Ius of Vitamin D Too Much?

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Our body will automatically regulate how much vitamin D it produces from sunshine. Studies show that sunbathing in the summer for about 30 minutes can effect in the yield of over 10,000 Iu of vitamin D and that once our skin makes about 20,000 Iu, the ultraviolet light begins to degrade the vitamin so that we do not "overdose" on the sun. Vitamin D master Dr. Vieth reports that there is no practical inequity between vitamin D acquired from the sun and that acquired from food and supplements.

The Vitamin D Council reports that doses of 5,000 Iu per day from all sources (sun, diet and supplements) are safe for most salutary citizen and that there are no reports of toxicity up to 10,000 Iu per day. But the Council also warns that without calcium and magnesium in sufficient quantities, vitamin D supplementation will withdraw calcium from the bone and will allow the uptake of toxic minerals. As everybody metabolizes vitamin D differently, the best way to identify the optimal level of supplementation is to adjust the dosage to voice target blood levels. The Vitamin D Council recommends that optimal health is supported by blood levels of 50-80 ng/mL (125-200nmol/L) as identified in a 25(Oh)D vitamin D blood test.

High Dose Vitamin D For treatment Of Severe Deficiency

High dose vitamin D treatment is broadly suitable in the curative society for citizen who are suffering from a severe insufficiency but are otherwise in good health. There are two views on the best way to receive high dose vitamin D. The most base form of high dose vitamin D in the Us is a prescription form of ergocalciferal also known as vitamin D2. But as vitamin D2 is less potent than vitamin D3, many doctors now suggest high dose vitamin D3 which can be purchased in a health food store or on-line.

Vitamin D2 (50,000 Iu/week)

Dr. Michael Holick of the Boston University School of treatment recommends high dose vitamin D2 treatment for citizen whose 25(Oh) blood levels are below 10 ng/mL (25 nmol/L). He proposes an oral dose of 50,000 Iu/wk of vitamin D2 for 8 weeks followed by someone else blood test to check serum levels. If the levels are still inadequate, someone else 8-week course of 50,000 Iu/week may be prescribed until blood levels reach 30 to 50 ng/mL (75-125 nmol/L). Once these target blood levels have been attained, patients prone to developing vitamin D insufficiency may be encouraged to take 50,000 Iu of D2 every 2 weeks to preserve their blood levels...or 1,000 Iu a day of vitamin D3. He also suggests that exposure to direct sunlight for 5-10 minutes on the arms and legs between 10am-3pm during the spring, summer and fall can preclude additional deficiency.

Ergocalciferol is available to U.S. Doctors in prescription impel of 50,000 units in the brand names of Drisdol and Calciferol. As it is derived from plants rather than animals, ergocalciferol is carefully Kosher.

Vitamin D3 (4,000 Iu/day)

Dr. Vieth (Mount Sinai Hospital in Toronto Canada) recommends that vitamin D3 is the preferred selection for supplementation. In 2001, a study animated 61 salutary men and women resulted in salutary increases in blood levels following daily intake of 4,000 Iu of vitamin D 3-without an increase in blood calcium or urinary calcium excretion. After 2-5 months, the blood levels of participants increased to a range of 28-50ng/ml (69-125 nmol/L). Dr. Vieth has proposed a rule of thumb, that 4,000 Iu of vitamin D3/day will increase 25(Oh)D blood levels by 100nmol/L (40ng/ml) after 8 months of use and that any surplus vitamin D will remain in the body for practically 2 months.

Dr. Vieth recommends a daily dose of 4,000 Iu/day in order to voice blood levels above 100nmol/L. He also clarifies that published cases of vitamin D causing elevated blood calcium (hypercalcaemia) have complicated daily intake of 40,000 Iu. Hypercalcaemia due to immoderate vitamin D is ordinarily accompanied by blood concentrations greater than 88ng/ml (220 nmol/L).

Dr. Vieth also suggests that high and infrequent dosing may effect in blood level fluctuations without producing sustainable improvements in blood levels. Intake of lower doses of 2,000-4,000 Iu daily rather than 100,000 Iu once a month are more likely to produce the desired results.

Calcitriol

Calcitriol is a steroid that is produced after vitamin D passes through the liver and kidneys. The Vitamin D Council warns against treating vitamin D insufficiency with calcitriol (or its analogs) as it poses risks of hypercalcaemia (high blood calcium) and fails to replenish the body's market of vitamin D.

High Dose Vitamin D treatment Gets Silly (500,000 Iu)

Non-compliance (failure to take medications) is base both with prescription drugs and vitamins. Pharmaceutical clubs and researchers often seek to address this qoute with a "one shot a year" arrival to osteoporosis medication and occasionally with vitamins.

In 2010, professors at the University of Melbourne reported results of a study animated 2,256 women (aged 70 years or older and carefully to be at high risk of fracture) who received an each year dose of 500,000Ius of D3 supplements for three to five years. They were surprised that the recipients of this high dose vitamin D regime had 26% more fractures and 15% more falls than the placebo group. treatment of non-compliant citizen with mega doses of vitamin D does not seem to be the solution....as suggested by earlier research that lower doses ingested daily produce the best results.

There are a estimate of diseases for which vitamin D supplements can cause elevated blood calcium and possibly compromise the immune system. In these cases, supplements should only be taken under the administration of a knowledgeable doctor.

For information on calcium and magnesium supplements that preserve high dose vitamin D treatment while also preventing osteoporosis, visit http://www.osteoporosis-vitamins.com/best-calcium-for-osteoporosis.html

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Vitamin B12 Sources

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A unique highlight of vitamin B12 is that unlike other vitamins, animal sources are the only dependable sources for its intake. Vitamin B12 is primarily found in meat, eggs, dairy products and fish.

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A requisite source of vitamin B12 is calves' liver (one pound per day), which contains such a high quantity of vitamin B12 that even habitancy who lack the intrinsic factor can Ant. Eject this in enough amounts to preclude pernicious anemia (a disease caused by deficiency of this vitamin).

There is much controversy vis-à-vis the proposed plant sources of vitamin B12. Some findings recommend that fermented soya products, seaweeds (named nori), and algae such as spirulina all include requisite amounts of vitamin B12. However, diagnosis reveals that due to the nearnessy of compounds structurally similar to vitamin B12, termed as B12 analogues, there is mystery in distinguishing between the two forms and these cannot be utilized to satisfy dietary needs. The most prevalent view today is that plant sources of vitamin B12 are not likely to be available to humans and hence cannot be tagged as safe sources of the vitamin.

There is some question as to whether vegetarians and vegans procure enough vitamin B12. They are at a risk of developing a deficiency syndrome because natural food sources of this vitamin are puny to animal foods. Hence, vegetarians are advised to include a rich intake of foods fortified with vitamin B12 within their diet schedule. Good sources of this vitamin are fortified cereals, dairy products like soya milk, free-range eggs and sunflower margarines. Literal, vegetarians and vegans who do not even consume plant foods fortified with vitamin B12 need to consider taking a in a supplement that contains vitamin B12 whether in oral or dietary form.

There are claims that vitamin B12 can be consistently obtained from nutritional yeasts. However, one should be aware that there is no great proof to validate such a claim.

Bacteria exclusively synthesize vitamin B12. Streptomyces griseus, a bacterium once opinion to be a yeast, was once a source of vitamin B12. Now, the bacteria Propionibacterium shermanii and Pseudomonas denitrificans have supplanted it as the newest industrial sources.

Some foods, along with their vitamin B12 content in micrograms (mcg), include

Crab (steamed), 3 ounces--8.8 mcg; Salmon (baked), 3 ounces--2.4 mcg; Rockfish (baked), 3 ounces--1.0 mcg; Beef (cooked), 3 ounces--2.1mcg; Chicken (roasted), 3 ounces--0.3 mcg; Turkey (roasted), 3ounces--0.3 mcg; Egg (poached), 1 large--0.4 mcg; Milk, 8 ounces--0.9 mcg; Brie (cheese), 1 ounce-- 0.5 mcg.

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Vitamin K - Benefits, Deficiency And Food Sources

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Vitamin K is needed for proper bone formation and blood clotting. In both cases, vitamin K does this by helping the body transport calcium. Vitamin K is a fat-soluble vitamin. Vitamin K is best known for its role in helping blood clot properly, and in preventing excessive bleeding. It also plays an important role in bone health. There are two naturally occurring forms of vitamin K. Plants synthesize phylloquinone, also known as vitamin K1. Bacteria synthesize a range of vitamin K forms, using repeating 5-carbon units in the side chain of the molecule. Vitamin K is used by doctors when treating an overdose of the drug warfarin. Vitamin K plays an important role in blood clotting, and studies have shown it to maintain strong bones in the elderly.

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How is Vitamin K - Benefits, Deficiency And Food Sources

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Vitamin K is most commonly found in green leaf-like food like spinach, green tea, cabbage, turnip greens, and brussels sprouts. Certain medicines may interact with vitamin K. Those patients who applied the Vitamin K after the procedure noticed a significant reduction in the severity of bruising. Individuals with vitamin K deficiency are usually more likely to have bruising and bleeding. Dermatologists have recently found Vitamin K to be successful on the treatment of dark circles under the eyes and bruising on the face. An examination of the under-eye colour at the beginning of the study and at the end found a significant lightening in the group using the vitamin K and retinol combination.

Benefits of vitamin K to us:-

1. Vitamin K helps the body absorb the beneficial mineral calcium.

2. Vitamin K also prevents the hardening of the arteries, which aids in preventing heart disease and heart failure.

3. Vitamin K can help prevent or treat osteoporosis and the loss of bone density.

4. Vitamin K also has preventive and treatment benefits for cancer.

5. Vitamin K plays a role that prevents this accumulation of calcium and reduces the risk of cardiovascular disease.

Deficiency Symptoms of vitamin K:

1. Unusual bleeding, such as from the gums, nose, or gastrointestinal tract.

2. Nosebleeds.

3. Unexplained bruising.

4. Eye hemorrhages.

Food sources of vitamin K:

1. Cereals.

2. Soya beans.

3. Wheat bran.

4. Cauliflower.

5. Broccoli and Cabbage.

6. Bacteria that line the gastrointestinal tract.

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Good Food Good condition - Vitamin K

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Hello everybody

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How is Good Food Good condition - Vitamin K

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Vitamin K

We all know how foremost eating a well balanced diet is, to profess a salutary array of all the vitamins that are needful for the body to go about doing it's tireless work, day in day out, yet we all seem mystified when we come to be run down or ill, from either having been living off fad diets or instant food full of preservatives and additives.

I look at our 'good food good health' catchword as a way of life, we are what we eat, so if you want your body to run smoothly we need to eat nutritiously - well you would not run your Porsche on two stroke fuel and expect a plane ride or optimum power, heaven forbid, your body works exactly the same although obviously you can convert your car every few years, to date healing science is not quite up to that yet!!

Vitamin K is not one of the better-known vitamins, although it plays a crucial role in our well being. Until recently it was view that it was only useful in helping blood clot, now if you ask me that is pretty foremost as we do not want to bleed to death.

Vitamin K has two main forms- phylloquinine (vitamin K1), which is also known as phytonadione and menaquinones (vitamin K2).

Phylloquinine K1 makes up 90 per cent of the vitamin k in a typical diet and is found in leafy green vegetables such as cabbage, lettuce, spinach and broccoli etc and also vegetable oils.

Menaquinones can also be obtained in the diet from different products such as meat, cheese and fermented foods.

Our bodies simply produce Vitamin K from food in the small intestine by bacteria, but there is no way of telling how much this provides us of our daily needs.

Studies have shown that Vitamin K is now known to aid the body significantly in many ways and is being hailed as a natural wonder drug.

K1 and K2 play major roles in bone health, by empowering secondary modification of the protein osteocalcin that is required to bind calcium to bone matrix. It also produces Gla -'glue' like amino acid that helps keep calcium in the bones. So for postmenopausal women vitamin K is foremost for helping to keep osteoporosis at bay, as studies have shown that by taking a supplement of 45mg of vitamin K daily for 3 years bone density legitimately improved.

Worryingly, it has been found that population who have a deficiency in Vitamin K have been linked with bone loss and arterial calcification.

Because of this explore has been carried out on rats with involving results. It was found that by feeding rats a K2 rich diet for 6 weeks, additional hardening of the arteries was prevented and a 37 per cent discount of existing hardening. As currently no treatment exists for hardened arteries, cardiovascular specialists are very excited if this seeing has the same ensue on humans and the time to come of the disease, studies pending on this are seeing promising.

Hardened arteries - arterial calcification causes the walls of blood vessels to lose elasticity, development the heart work at elevated rates to pump blood around the body. This extra pressure on the heart can lead to heart attacks, by up to 50 percent more!

Hardening of the arteries is not only through poor diet it can also happen through injury and a easy small knock is enough, this process of calcification in the arteries can take months or even years, causing inflammation to the wall of the blood vessel and through this floating cholesterol and debris consequently gets stuck to the site and this is where calcification - hardening happens.

So if we all eat a well balanced diet of good food, including those greens that a lot of population dislike, to make sure we profess our vitamin K levels and the benefits for good condition are greatly increased. Supplements are also available to boost your intake.
So like we said previously good food is good health.

Sandra & Ted

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What Does Vitamin K Do and Why is it important to Know?

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So you have heard about a Vitamin and know you want to know what does Vitamin K do? Well, first let's define what a vitamin is. A Vitamin is a key nutrient that the body needs in small amounts to grow and stay strong. Vitamin K is a fat soluble vitamin (it is stored in the body), ready in foods and man-made by intestinal bacteria.

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How is What Does Vitamin K Do and Why is it important to Know?

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It consists of a group of compounds called vitamin K1, K2, K3 or K4.

K1 (phylloquinone) is present simply in plants. K2 (menaquinone) is made by bacteria in the intestinal tract of humans and animals. K3 (menadione) is man made. K4 (menadiol) is man made. It can be used by intestinal bacteria to make K2. Unlike the fat-soluble compounds K1, K2 and K3, K4 are water-soluble.

Vitamin K is requisite for

Proper bone growth Blood coagulation, accomplishing this by helping the body converyance calcium To treat overdoses of the drug warfarin Protects the heart

So what exactly does Vitamin K do? It protects us from inordinate bleeding when we get cut. It protects us when we get hit or are injured to not bleed internally. It is used by the body in the formation of prothrombin and other blood clotting proteins. Vitamin K is also required for the biosynthesis of some proteins found in plasma, bone and kidneys

If you have had a stroke or are high risk for strokes then you may be on a drug called Coumadin (Warfarin) which is known as a blood thinner. If you are on this medication you should avoid blood thickening foods high in Vitamin K. Vitamin K will decrease the activity of Coumadin therefore its value as a stroke preventer will be decreased.

Most vitamin K from food sources is obtained from leafy green vegetables (such as those in the with chart) and from four vegetable oils, including olive oil and soybean oil. Beef liver and green tea is also sources of vitamin K.

So now you know the reply to "What does Vitamin K do and why is it important to know?" This is just a small part of what are body needs to be well. The key to well being is to explore and to apply what you know.

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Foods High in Vitamin K - Eat Your Leafy Greens!

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Vitamin K helps to put calcium where it belongs...in our bones and teeth...and keep it away from the places it doesn't belong such as our arteries. The foods high in vitamin K include most dark leafy green vegetables.

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Nutritionists now recommend that vitamin K be included in an osteoporosis prevention diet along with calcium, vitamin D and magnesium in order to increase calcium absorption. The United States Department of Agriculture (USDA) Food and Nutrition Center provides us with an excellent list of foods high in vitamin K that will help us to build a diet that is great for bone building as well as delicious.

A cup of dark leafy greens can provide more than the recommended daily requirement of 120-150 mcg a day and will also provide the 200 micrograms that some research suggests is necessary for optimal bone health. The following lists shows the amount of vitamin K1 in one cup of cooked vegetables:Kale: 1062 mcg Spinach: 888 mcg Collards: 836 mcg Beet Greens: 697 mcg Swiss Chard: 573 mcg Broccoli: 220 mcg Brussel Sprouts: 218 mcg

Chinese cabbage (also known as pak-choi or bok choy) contains only 57.8 mcg in a cup of vegetables but when combined with tofu it provides an outstanding balance of calcium, magnesium and vitamin K for a very bone healthy meal.

It is important to note that spinach, swiss chard and beet greens have a high content of oxalates which tend to bind calcium and prevent its absorption. This does not mean that they should be avoided as they are excellent sources of vitamin K but it may be better to take a calcium supplement when these leafy greens are not part of your meal.

Some research suggests that K2 (MK-4 through 10) from eggs and meats are better at facilitating calcium absorption than K1 from vegetables. Vitamin K2 is highest in products from animals that have been fed on fast growing grasses and may be found in the butter, non-skim milk, cheese, organ meats and fat of these animals. If you are taking a blood thinning medication or an anticoagulant (such as Warfarin, Coumadin or Heparin) be sure to consult your doctor before increasing vitamin K in your diet or supplements.

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What You May Not Know About Vitamin K

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Vitamin K is an leading nutrient for heart and bone health. There are two natural forms utilized by the body, along with Vitamin K1 and K2. Vitamin K1 is used for blood coagulation, while K2, which is mostly found in meat, liver, cheese, and egg yolks, is used for calcium regulation. With prevailing low-fat and vegetarian diets, many of us eat reduced amounts of meat and opt for egg white omelets, basically eliminating the richest source of this needful vitamin. As a result, many habitancy may be deficient in K2.

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How is What You May Not Know About Vitamin K

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Natto, a fermented form of soy, native to Japan, is an perfect source of K2, but is not coarse in the United States. K1 is found in leafy greens such as kale, spinach, chard, broccoli, Brussels sprouts, parsley, and romaine lettuce. To get adequate K1, however, you would need to eat an plenty of these foods daily, which unfortunately, most of us do not do. While K1 is also not very well absorbed by the body (usually about 10%, but absorption is improved when consumed in conjunction with fatty oils, so pour on that olive oil!), K2 is more bioavailable for the human body. Both vitamins work together to forestall cardiovascular disease in that K2 controls calcification in your arteries and K1 helps to thin the blood.

Calcification of the arteries is a form of cardiovascular degeneration that can begin at an early age but ordinarily goes unnoticed until more serious problems arise. K2 helps forestall this process by choosing where calcium gets delivered in the body. K2 ensures that the calcium you consume is deposited in your bones, not in your blood vessels and other soft tissues. Heart Disease Specialist, Dr. William Davis explains, "Normal deposition of calcium occurs only in bone and in teeth. Abnormal deposition of calcium in the body occurs in three places: the inner lining of the arteries of the body (the intima) that causes atherosclerotic plaque; the muscle layer of arteries ("medial calcification"); and heart valves. K2 appears to be the form of vitamin K responsible for controlling these phenomena (not K1, the form that plays a crucial role in blood clotting)." It is easy to see why Vitamin K2 is leading in preventing heart disease and osteoporosis.

Without adequate vitamin K (both K1 and K2), the vast majority of the habitancy are at risk for age-related disease. Your arteries receive calcium they do not need or want, and your bones come to be more porous since the calcium is not delivered to them.

K2 also helps promote blood vessel elasticity by safeguarding elastin, the core protein in the muscle fibers primarily responsible for the elasticity of the arterial wall. Existing elastin is damaged and new production is inhibited by calcium deposition. If you are at risk for cardiovascular disease and/or osteoporosis, think adding full spectrum Vitamin K supplementation to your diet. And if you are vegan or on a accurate diet, it may be wise to think K2 supplements. Adding some hard cheese to your diet or a hardboiled egg for a fast morning meal may greatly heighten your heart health and decrease your risk for osteoporosis.

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Known Vitamin E Benefits and Side Effects

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Vitamin E is a fat soluble vitamin which means that it is more legitimately absorbed when taken with food with fat. There are eight forms of this vitamin, we will look at alpha-tocopherol, the most active form that is in the human body, and it is a qualified bio-antioxidant. Alpha-tocopherol acetate (vitamin E supplement) protects the potential to work as an antioxidant. This synthetic form is labeled ("D,L") while the natural form is labeled "D".

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How is Known Vitamin E Benefits and Side Effects

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Vitamin E Benefits

Vitamin E helps to safe cells from damage done by free radicals (loose electrons) that can damage cells. It is entirely possible that free radicals may play a part in heart disease and cancer. Immune function is improved and it repairs Dna and also aids in other metabolic processes.

It can be found in some foods and those most tasteless in the United States comprise vegetable oils, nuts, green leafy vegetables and fortified cereals. It can be found in wheat germ, sweet potatoes, avocados, spinach, (cooked and raw), and broccoli. Vitamin E can also be found in some proteins such as eggs, canned tuna, and salmon.

The vitamin is often taken together with vitamin C to make the medical of skin wounds easier and also to help fight against environmental pollutants, such cigarette smoke. On top of this, this vitamin has the potential to pull out heavy metals that are toxin in the human body, such as mercury. Mercury is now gift in approximately all fish, so if fish is part of your diet, along with this supplement might be worth reasoning about.

To conclude, some studies have said it can boost the immune ideas in elderly people, this offering protection against illness and helping the immune ideas fight off disease.

Vitamin E Deficenecy

Vitamin E insufficiency is very rare in humans but it does occur. Some instances where a insufficiency may arise are in someone who is unable to Ant. Eject fat, because of low bile production, or those with rare fat metabolic disorders.

Signs of insufficiency comprise neurological problems that are related to nerve degeneration in the hands and the feet. One should consult with their physician to see if any of the above symptoms is a Vitamin E deficiency, or other perhaps more serious condition. There is approximately no data ready on the protection of the long time use of Vitamin E.

Precautions

Vitamin E is a blood thinner, because of this, those people already taking blood thinning tablets, such as aspirin, or prescribe anticoagulants, should first talk with a physician before starting supplementation with Vtamin E.

Recommended Daily allowance is set at 8 mgs per day for women and 10 mgs for men. Higher doses are often taken for therapeutic vitamin e benefits. There are no known toxic side effects with this vitamin, although there are with some other fat-soluble vitamins taken in high doses.

Choosing a Supplement - Vitamin E benefits

1. Vitamin E comes in four different types: alpha-tocopherol, beta-tocopherol, delta-tocopherol, and gamma-tocopherol. Alpha-tocopherol is the most sufficient form; this is because this form is best absorbed by the body.

2. Vitamin E works together with vitamin C, and also gives the mineral selenium best absorption. Because of this, taking a thorough method that contains vitamin E is best for you than taking it as a stand-alone vitamin supplement.

Dietary supplements in the U.S. Are unregulated and consumers have had only a 1 in 5 occasion of buying a goods that contains the actual ingredients stated.. Because of this manufactures wide problem, people should choose a constructor that is pharmaceutical Gmp compliant. These facilities comply with the most stringent manufacturing standards, to eliminate the possibility of harmful contaminants and to also make sure that you are getting the amount of ingredients you legitimately paid for.

Be sure the goods does not comprise any fillers or additives (examples include: sugar, starch, gluten, silica (sand!) or any synthetic colors or flavors of any kind.

This way, you can be sure you are getting the strict amount of vitamin E you paid for, and that you don't end up with contaminated ingredients, which, is sadly tasteless in the manufactures now.

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Vitamin D - Benefits, Side Effects and scantness

Foods With Vitamin K - Vitamin D - Benefits, Side Effects and scantness. The content is nice quality and helpful content, That is new is that you simply never knew before that I know is that I have discovered. Prior to the unique. It's now near to enter destination Vitamin D - Benefits, Side Effects and scantness.

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We all need vitamins and minerals to keep us wholesome and strong. These are valuable to our ample well being and the state of our mind and body.This description provides data on vitamin D, its benefits to human nutrition, common side effects and the consequences of deficiency.

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How is Vitamin D - Benefits, Side Effects and scantness

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How Can This Vitamin Help Me?

Vitamin D, a fat soluble vitamin, assists in challenging calcium from the food in to the bone, thereby maintaining strong and wholesome bones. It has been reported as reducing back pain and arthritis problems and can also guard against gum and teeth disease. It has also been shown to preclude confident types of skin cancer.

What are the Side Effects and How Much Should I Take?

There can be an overdose of vitamin D only from supplementation because of Vitamin D's quality to be synthesized in the body, with the help of Uv rays from the sun. Incidentally, over exposure to the sun can never generate an overdose. An overdose of the vitamin may cause hypercalcaemia. A dose of 50,000 Ius of supplementation is thought about an overdose. The recommended daily allowance (Rda) is 400 Ius. The Rda is in fact the median daily dietary intake level that is enough to meet the nutrient requirements of nearly all (97-98%) wholesome persons in each life-stage and gender group. However, unlike many other nutrients, there is not enough evidence to invent a Recommended Dietary allowance for vitamin D. In place of this, an enough Intake (Ai) - a level of intake enough to mouth wholesome blood levels of an active form of vitamin D - has been established. The 1998 Ais for vitamin D for adults are the same in males and females, but growth with age. If you want to get your intake from food sources then very dinky of vitamin D is got from dietary sources. Most intake comes from fortified foods. It is a vitamin that is commonly taken for granted as it gets produced in the body. Uv rays from the sun promote the synthesis of vitamin D in the skin.

What Happens If I am Deficient in Vitamin D?

Deficiency of vitamin D affects the absorption of calcium in the intestines. It causes rickets in children, which results in deformities of the bone. In adults it causes osteomalacia, which weakens the muscles and bones. Should you speculate that you are deficient in vitamin D, then the best procedure of activity is to talk to your doctor or condition pro who can propose you on supplementation.

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High-Dose Vitamin D and the Decreased Incidence of continuing Disease

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It is well known that vitamin D insufficiency is connected with osteoporosis, bone fracture, increased falls, muscle weakness, increased risk of inevitable cancers (particularly breast and colon, and perhaps prostate), autoimmune diseases, obesity, insulin resistance and type 2 diabetes, schizophrenia, depression, asthma, lung dysfunction, influenza, kidney disease, high blood pressure, and cardiovascular disease. Even complications of pregnancy, preeclampsia (pregnancy-induced hypertension) and gestational diabetes, are connected with vitamin D deficiency. In infants, the vitamin's insufficiency has also been connected to low birth weight (caused by low levels from the mom while pregancy) neonatal hypocalcemia (low blood calcium), poor postnatal growth, bone fragility, and increased incidence of autoimmune diseases and childhood asthma.

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How is High-Dose Vitamin D and the Decreased Incidence of continuing Disease

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Prevention of Osteoporosis

The accepted recommended dose of 400 Iu/day of vitamin D was in normal to help vocalize "good health," and to help reduce the risk of osteoporosis, falls, and hip fractures. Over the last 5 years, there has been an explosion of studies expanding our knowledge and indicating that higher doses have much more of an supervene on ample condition and on the prevention of various persisting diseases than just bone development and the prevention of osteoporosis. This was accepted while I was practicing treatment to recommend calcium, magnesium, and vitamin D to women of menopausal age. However, I now recommend doses much higher than 400 Iu/day.

Insulin Resistance

A tasteless problem I saw in my medical practice, connected with aging and increased weight was insulin resistance, which often led to metabolic syndrome or full-blow Type 2 diabetes. To help reduce the risk of diabetes, metabolic syndrome, and insulin resistance I would encourage my patients to vocalize a low-glycemic diet, rehearsal at least 4 times a week, and be on a broad spectrum nutritional supplementation program. Often this made the distinction for habitancy who took it seriously and made important changes.

Insulin resistance begins with oxidation of insulin receptors. Anyone that cause more oxidation, and therefore more inflammation, can lead to insulin resistance, and ultimatley Type 2 diabetes. Continued consumption of high-glycemic food (simple sugars and starches) will damage insulin receptors via inflammation/oxidation. With Continued oxidation and inflammation of insulin receptors full-blown Type 2 diabetes develops. Lately, it has been discovered that vitamin D insufficiency is a contributing cause to insulin resistance, giving further support to my recommending higher doses.

Although not all studies have been consistent and demonstrating a reversal of insulin resistance with vitamin D supplementation, the studies that have shown benefits in reversign insulin resistance have been the studies demonstrating blood serum 25-hydroxvitamin D (or 25-Oh-D) concentrations that were at least in the range of 35 - 42 ng/ml. This may recommend that high doses may be needed to see a advantage in the prevention, and potential reversal of insulin resistance.

Decreased Risk of Breast and Colon Cancer connected with Supplementation

As a old practicing board-certified Ob/Gyn, I had many patients who had a history of breast cancer, or a house history of breast cancer. Colon cancer was also a concern, as its incidence is second to breast cancer. A decreased risk of breast and colon cancer (and perhaps prostate cancer) has been connected when blood serum levels of 25-hydroxvitamin D (25-Oh-D) are 40 ng/ml or above. For most women, this would need a dailly dose near 4000 Iu/day.

I had many patients using tamoxifen to treat or suppress the recurrence of breast cancer. However, tamoxifen has its own concerns (among them potential endometrial cancer). Interestingly, much like drugs that are used to treat breast cancer, such as tamoxifen, vitamin D enters breast cancer cells and triggers apoptosis; whicself-destruction, or "cellular death," of cancer cells. Actually, several various antioxidants; e.g., turmeric extract, polyphenolic compounds; such as grape seed extract, cruciferous extract, resveratrol, green tea extract, and olive extract) all cause apoptosis, or cellular self-destruction. The advantage of apoptosis compared to chemotherapy drugs and radiation therapy is that it causes cancer cell dealth without toxicity or destruction to normal cells.

Although the knowledge and use of antioxidants to kill cancer cells is as of yet limited, and thefore too early to be used to replace current toxic therapies for cancer, there is much promise for vitamins and other antioxidants in the near future. Agreeing to the research, I am a believer that antioxidants, and like substancs may help to forestall to the initiation of cancer, and therefore, along with a proper diet and lifestyle, every person should be taking quaility supplements.

Specifc to this article, as I have searched to find out what dose of vitamin D women "should be" taking for preventative measures against breast, ovarian, and colon cancer, I have discovered that the studies have shown an relationship in the middle of women whose serum 25-Oh-D levels of at least 52 ng/ml or higher and a 50% decreased incidence of breast cancer. Ovarian and colon cancers are similar in that there is a important decreased incidence when 25-Oh-D levels are above 50 ng/ml; and singular when they reach 80 ng/ml.

As I speak on the "Power of Nutritional Supplementation," both in lectures and on my audio Cd, I recommend that among other nutrients, when one considers there are so many potential condition benefits to be obtained from nutritional supplementation of exact vitamins, let alone a full-range of potential supplements, with virtually no toxic effects, I have to ask why would Anyone wait to supplement?

Reduced Risk of Heart Disease connected with Vitamin D

Vitamin D insufficiency increases the risk of both ischemic and non-ischemic heart disease. Supplementation also helps control blood pressure, it influences parathyroid hormone levels, influences the function of heart muscle, and plays a role in discount of inflammation and calcification of blood vessels, thus helping to reduce atherosclerosis.

The risk for heart disease is particularly high when 25-Oh-D blood levels are below 15 ng/ml. With 25-Oh-D levels above 30 ng/ml cardiac benefits may perhaps be significant. Obviously, more studies are needed to draw conclusions about this vitamin's role in maintaining and/or reducing cardiovascular disease, but once again, I can only say that there is now enough evidence when taken as a whole, for every person to think supplementing with enough doses of this all-important vitamin for any or "all" of the potential condition benefits.

Reduced Risk of Influenza with Vitamin D

It is well established that vitamin D reduces the incidence of respiratory infections. Children who have been found to have the bottom 25-hydroxyvitamin D blood levels are 11 times more likely to develop respiratory infections. I have been asked about the protection and effectiveness of children supplementing with this vitamin. One can only look to clinical information. Children with recurrent respiratory infections have been given as high a dose as 60,000 Iu of vitamin D3 (the active form) each week (for six weeks), and found to have not one such infection for the following 6 months!

Many habitancy suffer and die from influenza, or the "flu." They don't die of the viral infection per se, as much as they die from the body's over-reaction. The influenza virus causes an uncontrolled over-production of inflammatory cytokines. Interestingly, vitamin D turns down this process by "down regulating" the expression of pro-inflammatory cytokines, such as tumor necrosis factor-alpha.

Actually, the pro-inflammatory cytokine process is the same inflammatory process that occurs in persisting disease, such as inflammation of arteries in atherosclerosis, inflammation in arthritis, damage to neurons, and inflammation and damage caused by cancer cells and by the aging process itself.

Think about the possibilities of reducing inflammation, by down regulating cytokines (tumor necrosis factor alpha, etc.) and thus reducing the incidence and progression of many persisting degenerative diseases, including heart disease, cancer, Alzheimer's disease, arthritis, diabetes, respiratory infections, liver and kidney disease, and the aging process itself!

Regarding vitamin D (really a hormone) and the protection of respiratory infections and influenza, in expanding to the down regulation of inflammatory cytokines, this unique hormone also up-regulates the expression of anti-microbial peptides in immune cells. Anti-microbial peptides damage the outer lipid membranes of influenza viruses, bacteria, and fungi allowing the white blood cells (macrophages) from the immune theory to eliminate them from the body.

I recommend that adults and children supplement with much higher doses than what was has been traditionally recommended to reduce the incidence of respiratory infections and help support the immune system, particularly while winter months when exposure to sunlight is decreased.

Vitmain D May Help reduce the Risk of Complications of Pregnancy

Maintaining condition while pregnancy is a chief concern of mine because it is important that women get proper cellular nourishment throughout their pregnancies. Optimal supplementation should take place before a woman even knows she's pregnant. This is one intuit why I recommend all women of child-bearing age be on a full-spectrum of potential nutritional supplements. Now, with modern facts about the benefits of vitamin D while pregnancy, the estimate of vitamin D in prenatal vitamins is quite inadequate,...at least in my opinion.

Vitamin D plays a key role for calcium metabolism while pregnancy and development in order to forestall infantile rickets and adult osteomalacia. while pregnancy, calcium demands rapidly increase, particularly in the third trimester. Because of this, vitamin D, which is required for calcium incorporation into the bones becomes crucial for proper skeletal growth and optimal maternal and fetal outcomes. Despite ample use of prenatal vitamins containing what is concept to be "adequate" doses of vitamin D, there is still a vitamin D insufficiency epidemic among pregnant and lactating women.

It is even more important that a pregnant woman have optimal vitamin D blood levels than a non-pregnant woman, as her baby's condition depends on it,...not only while fetal life, but while the next two decades of that baby's life!

Low vitamin D levels while pregnancy and infancy are connected with maternal preeclampsia and pregnancy-induced hypertension, neonatal low birth weight and hypocalcemia, poor postnatal growth, bone fragility, and increased incidence of autoimmune diseases and asthma of the child.

During pregnancy a minimum blood level of vitamin D (25-hydroxyVitamin D) should be at least 32 ng/ml or greater; and optimally closer to 50 ng/ml. In order to achieve and vocalize 25-hydroxvitamin D serum levels at 32 - 50 ng/ml, I recommend that pregnant and lactating women would perhaps need to supplement with a dose in the middle of 2000 and 4000 Iu/day of vitamin D3 per day, which is both safe and effective. Of course, this is beyond the level found in all prenatal vitamins.

Childhood Asthma connected to Vitamin D Deficiency

The asthma epidemic may be explained in part by the vitamin D insufficiency epidemic. There is a direct correlation in the middle of low serum vitamin D levels and higher risks for asthma exacerbations. Vitamin D plays a role in fetal lung growth and development. Epidemiologic evidence suggests that higher prenatal vitamin D intake has a protective role against wheezing illnesses in children. Vitamin D may safe against wheezing illnesses straight through its complicated immune effects as discussed above. In addition, vitamin D may play a therapeutic role among asthmatics from becoming steroid resistant.

Above I indicated that vitamin D plays an important role in reducing the risk of respiratory infections. In children, and adults for that matter, with asthma, supplementation with high dose vitamin D is of even more importance, as a respiratory infection can trigger attack.

Measuring Your Vitamin D Status

The request on most people's mind is, "How much vitamin D is the right dose?" The best way to know one's "correct" dose is to know your 25-hydroxyVitamin D blood level. This is the metabolically-active form of vitamin D, and is also known as calcidiol. It is abbreviated as 25-Oh-D. In the past, "adequate" blood levels were set to forestall rickets and then osteoporosis. The myriad benefits and protection of vitamin D is coming to light.

Most laboratories have a normal reference range for 25-Oh-D of 32 - 100 ng/ml. After learning what many of the experts in the field of vitamin D insufficiency treatment have recommended, it varying widely, I am in line with suggesting that one's "optimal" serum 25-Oh-D level should be in the middle of 50 - 80 ng/ml.

What Dose of Vitamin D is Optimal?

The vitamin D dose required to attain a serum level range of 50 - 80 ng/ml will vary from someone to person, mostly based upon body mass (weight) and sun exposure. Although this will vary considerably, a 150 lb someone who supplements with 2000 Iu of vitamin D per day may attain blood level range of 25-Oh-D in the middle of 30 and 45 ng/ml, depending upon sun exposure. In my experience, it seems that this same someone may need to take 4000 Iu/day, or more, to attain optimal blood levels in the middle of 50 and 80 ng/ml.

Again, from my experience, and it this will vary widely. A someone who weighs 225 lbs. May need a dose of 10,000 Iu/day to vocalize 25-hydroxyVitamin D blood serum levels in the middle of 50 and 80 ng/ml. A person's true dose can only be determined by blood tests and titration (adjustments based upon the blood tests).

My hint would be to start with vitamin D at either 4000 to 6000 Iu/day, depending upon your weight; or you may safely opt to take 10,000 Iu/day, and then have your 25-Oh-D blood level tested about 6 to 8 weeks later. Your optimal blood level target range for optimal condition is 50 - 80 ng/ml. Therefore, once you know your blood level, you may adjust your daily vitamin D intake accordingly.

Are High Doses of Vitamin D Safe?

Is long-term "high dose" of vitamin D3 safe? There may be concern that high doses of vitamin D may elevate serum calcium levels and cause kidney stones in those at risk. There was a study in which vitamin D deficient patients received either a singular oral, or a singular intramuscular injection of 300,000 Iu of vitamin D and followed for 12 weeks. while the 12 weeks not one someone had elevated levels of serum calcium (or hypercalcemia).

This doesn't mean that persisting super high doses of vitamin D will not raise blood calcium levels; however, there are no credible reports of vitamin D toxicity with persisting daily vitamin D3 supplementation up to 10,000 Iu/day, including elevation of blood calcium. In fact, many vitamin D devotee clinicians are routinely recommending doses well above 10,000 Iu/day. Hypercalcemia (an elevated serum calcium level) is only observed with artificial vitamin D analogues, such as calcitriol.

Since it is safe for most habitancy to supplement with vitamin D with doses as high as 10,000 Iu/day (and perhaps higher) without concern, my hint of a beginning dose in the middle of 4000 - 6000 Iu/day is quite conservative.

Are there Contraindications for High-Dose Vitamin D?

Primary hyperparathyroidism is the main contraindication. Also, high dose vitamin D3 supplementation may cause elevation of serum calcium levels in patients with sarcoidosis, tuberculosis, or lymphoma. Therefore, in such cases, patients dosing with levels above 2000 Iu per day should do so only with caution And under the care and direction of a physician.

One Last Word: vocalize proper Ratios and equilibrium of Vitamins

Vitamin D3 is obviously safe. It has been underestimated as an important vitamin for many decades for maintaining optimal condition at least, and perhaps for reducing the risk of many persisting diseases if boosted to optimal blood levels. However, as will all vitamins, minerals, antioxidants, important fatty acids, or any other nutrient, vitamin D should be taken in balance! All nutrients should be used to supplement a healthy diet, and used in conjunction with rehearsal and a healthy lifestyle.

Balance and proper ratios of nutrients are critical, as in the case of vitamin D with vitamin A. Vitamin A can neutralize the beneficial effects of vitamin D. In addition, many habitancy are aware that high doses of vitamin A can be toxic to the liver and cause birth defects. However, most are not aware that vitamin A and vitamin D compete for each other's function in the body. Supplementing with excess amounts of vitamin A can suppress the important cancer-fighting effects of vitamin D.

Most multivitamin preparations comprise vit A. Vitamin A (or pre-formed vitamin A) is different from pro-vitamin A, or beta-carotene. Beta-carotene does not interfere with vitamin D. Nor is beta-carotene connected with birth defects or liver problems.

Therefore, in selecting a quality, broad spectrum supplement brand, it is my hint to choose one that provides beta-carotene (a.k.a. "pro-vitamin A"), not vitamin A. This is just one of many criteria in selecting a potential supplement brand. As it relates to this article, choose a supplement that provides a daily dose of vitamin D3 of at least 2000 Iu/day,...and think taking at least 4000 Iu/day and having your blood tested to achieve the target range of 50 - 80 ng/ml.

We should never rely on one vitamin, juice, or magic potion to cure all our problems. However, we should not ignore the ever-emerging evidence and promise that science is uncovering of the benefits nature has to offer in helping us to vocalize optimal health.

I am a major proponent of using a broad spectrum of high potential vitamins, minerals, antioxidants, and important fatty acids at proper doses and balance, along with healthy eating and proper lifestyle. I do not claim that all the answers are found in one vitamin or antioxidant, but many of the answers to optimal condition are found in the synergistic performance of the blend and equilibrium of the fullest range of supplementation we are willing to join into our lives.

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The Importance And Benefits Of Vitamin K

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Do you know about - The Importance And Benefits Of Vitamin K

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Sometimes it can seem like getting all of our nutritional needs covered can be a bit like reciting the alphabet. One letter that people may not be used to hearing on the list is vitamin K. Even if it is not the first vitamin people think of, it is no less vital to your health than the others. So don't leave it off the list of must-haves.

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Vitamin K is important because it helps our body with blood clotting. That's what makes us stop bleeding and begin to heal after we cut ourselves. People who don't have enough vitamin K in their systems can be prone to excessive bruising or nose bleeds. They can also run into serious trouble if they're badly hurt, since they won't stop bleeding.

Sounds pretty important, doesn't it? But don't panic if a close look at the label on your multi-vitamin doesn't reveal a healthy dose of K. Most of us don't have any problem getting enough of this vital nutrient from our regular diet.

How to Get Vitamin K

So where do you get your daily dose of vitamin K? We tend to find about half of what we need in leafy, green vegetables. Foods such as spinach, broccoli, Brussels sprouts and asparagus are all good sources. There is also vitamin K found in some vegetable oils, like olive oil, canola oil and soybean oil.

Yogurt and some kinds of cheese are other sources of the vitamin in our diets. And for those who would rather take theirs in liquid form, you can also find it in green tea and (believe it or not) coffee.

Many of us are trying to cut fats out of our diet wherever possible, but some fats are needed. Certain nutrients, including vitamin K, are fat soluble. This means that in order for our bodies to absorb and use them, they must come into contact with some oils. Finally, it's one reason as to why a bit of fat is good for you!

More Facts

In the rare circumstance where someone is vitamin K deficient, there is a synthetic version of the vitamin which can be taken as a supplement. Most healthy people don't have to worry about it, but if you seem to be suffering from a lot of bruising or uncontrollable nose bleeds, ask your doctor if you could benefit from an extra helping of vitamin K.

If you're on blood thinning medications, such as Aspirin, for a heart condition, then you'll want to avoid having too much vitamin K is your system. Since the function of vitamin K is to thicken your blood and help it clot, it works against what the blood thinners are trying to accomplish.

There are some researchers who feel that, as well as keeping our blood healthy, vitamin K can help us to live longer. It is said to have antioxidant properties. Antioxidants help to prevent our cells from dying, so they keep us healthier for longer.

Most of us will never have to think about whether we're taking care of our body's vitamin K requirements, but all the same it's good to know how we're getting it and what it does for us.

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