Vitamin K is necessary for blood clotting. Without it, even a small cut would cause continuous bleeding in the body. Vitamin K also plays an important role in kidney function and bone growth and repair - some studies have even shown that it may help prevent osteoporosis.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitaminsโ€”vitamins A, D, E and Kโ€”are stored in the fat tissues of the body for a few days to up to 6 months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin K is a fat-soluble vitamin.
Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won't cause a problem. Remember, you only need small amounts of any vitamin.
Some health problems can make it hard for a person's body to absorb these vitamins. If you have a chronic health condition, ask your doctor about whether your vitamin absorption will be affected.
How Much Vitamin K Is Enough?
Women should consume 65 micrograms a day of vitamin K, and men should consume 80 micrograms a day of vitamin K.
Sources of Vitamin K
About half of the vitamin K necessary for good health is supplied by bacteria living in the intestine, but dietary consumption of vitamin K is also important. Good sources of vitamin K include:
Dark, leafy green vegetables such as spinach or kale
Beef liver
Green tea
Cheese
Can You Have Too Much or Too Little?
Newborns are especially prone to vitamin K deficiency, so the American Academy of Pediatrics recommends vitamin K supplementation. Vitamin K deficiency in adults is rare but it may occur in people with conditions such as cystic fibrosis and celiac disease whose bodies cannot absorb vitamins from foods properly. When it occurs, vitamin K deficiency may cause bleeding gums and skin that is easily bruised.
Vitamin K toxicity is also rare, but you should not take doses of more than 500 micrograms without talking to your doctor. Vitamin K may interfere with the effectiveness of medications such as anticoagulants (also known as blood thinners), so talk to your doctor before using a supplement that contains vitamin K.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.
Tuesday, March 9, 2010
Vitamin E
Vitamin E acts as a powerful antioxidant by neutralizing free radicals in the body that cause tissue and cellular damage. Vitamin E also contributes to a healthy circulatory system and aids in proper blood clotting and improves wound healing. Some studies have shown that vitamin E decreases symptoms of premenstrual syndrome and certain types of breast disease.
Other studies have shown that taking large doses of Vitamin E has decreased the risk of Coronary Artery Disease (CAD). Animal studies have suggested that vitamin E does slow the development of atherosclerosis, but the American Heart Association doesn't recommend using supplements until the effects are proven in large-scale, carefully controlled clinical trials.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitaminsโ€”vitamins A, D, E and K”are stored in the fat tissues of the body for a few days to up to six months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin E is a fat-soluble vitamin.
Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won't cause a problem. Remember, you only need small amounts of any vitamin.
Some health problems can make it hard for a person's body to absorb these vitamins. If you have a chronic health condition, ask your doctor about whether your vitamin absorption will be affected.
How Much Vitamin E Is Enough?
Women need 8 milligrams and men need 10 milligrams of vitamin E daily.
Sources of Vitamin E
Wheat germ
Vegetable oil and margarine
Avocado
Whole grain products
Egg yolk
Nuts
Liver
Peanut butter
Can You Have Too Much or Too Little?
It's almost impossible to have a vitamin E deficiency, but too much can cause nausea and digestive tract problems.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that free of moisture.
Other studies have shown that taking large doses of Vitamin E has decreased the risk of Coronary Artery Disease (CAD). Animal studies have suggested that vitamin E does slow the development of atherosclerosis, but the American Heart Association doesn't recommend using supplements until the effects are proven in large-scale, carefully controlled clinical trials.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitaminsโ€”vitamins A, D, E and K”are stored in the fat tissues of the body for a few days to up to six months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin E is a fat-soluble vitamin.
Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won't cause a problem. Remember, you only need small amounts of any vitamin.
Some health problems can make it hard for a person's body to absorb these vitamins. If you have a chronic health condition, ask your doctor about whether your vitamin absorption will be affected.
How Much Vitamin E Is Enough?
Women need 8 milligrams and men need 10 milligrams of vitamin E daily.
Sources of Vitamin E
Wheat germ
Vegetable oil and margarine
Avocado
Whole grain products
Egg yolk
Nuts
Liver
Peanut butter
Can You Have Too Much or Too Little?
It's almost impossible to have a vitamin E deficiency, but too much can cause nausea and digestive tract problems.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that free of moisture.
Vitamin D
Vitamin D is important in helping the body absorb and use calcium from food and supplements. It aids in bone and tooth formation and supports muscle and nerve function, and studies have shown that vitamin D helps to prevent osteoporosis.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitaminsโ€”vitamins A, D, E and K”are stored in the fat tissues of the body for a few days to up to six months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin D is a fat-soluble vitamin.
Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won't cause a problem. Remember, you only need small amounts of any vitamin.
Some health problems can make it hard for a person's body to absorb these vitamins. If you have a chronic health condition, ask your doctor about whether your vitamin absorption will be affected.
How Much Vitamin D Is Enough?
The National Institutes of Health recommend that men and women ages 19 to 50 consume a minimum of 200 IU (or 5 mcg) of vitamin D each day. People ages 51 and over should consume at least 400 IU (or 10 mcg) of vitamin D daily. The need for vitamin D increases with age because your bodyโ€™s ability to convert sunlight to vitamin D decreases.
You should always eat foods or supplements rich in vitamin D with foods rich in calcium for better absorption. When you are exposed to the sunโ€™s rays, your body converts a cholesterol compound in the skin to vitamin D, so aim for three 15-minute sessions of sun exposure a week.
Sources of Vitamin D
Fortified milk
Fortified cereals
Eggs
Tuna
Fish-liver oils
Sun exposure
Can You Have Too Much or Too Little?
Too little vitamin D in the diet can lead to weakened bones and an increased risk of fractures.
Overconsuming vitamin D can cause nausea, vomiting, poor appetite, constipation, weakness and weight loss. Calcinosis, the deposition of calcium and phosphate in soft tissues like the kidney, can be caused by vitamin D toxicity.
Antacids, some cholesterol lowering drugs, mineral oil, some anti-seizure medications, and steroids interfere with the absorption of vitamin D.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitaminsโ€”vitamins A, D, E and K”are stored in the fat tissues of the body for a few days to up to six months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin D is a fat-soluble vitamin.
Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won't cause a problem. Remember, you only need small amounts of any vitamin.
Some health problems can make it hard for a person's body to absorb these vitamins. If you have a chronic health condition, ask your doctor about whether your vitamin absorption will be affected.
How Much Vitamin D Is Enough?
The National Institutes of Health recommend that men and women ages 19 to 50 consume a minimum of 200 IU (or 5 mcg) of vitamin D each day. People ages 51 and over should consume at least 400 IU (or 10 mcg) of vitamin D daily. The need for vitamin D increases with age because your bodyโ€™s ability to convert sunlight to vitamin D decreases.
You should always eat foods or supplements rich in vitamin D with foods rich in calcium for better absorption. When you are exposed to the sunโ€™s rays, your body converts a cholesterol compound in the skin to vitamin D, so aim for three 15-minute sessions of sun exposure a week.
Sources of Vitamin D
Fortified milk
Fortified cereals
Eggs
Tuna
Fish-liver oils
Sun exposure
Can You Have Too Much or Too Little?
Too little vitamin D in the diet can lead to weakened bones and an increased risk of fractures.
Overconsuming vitamin D can cause nausea, vomiting, poor appetite, constipation, weakness and weight loss. Calcinosis, the deposition of calcium and phosphate in soft tissues like the kidney, can be caused by vitamin D toxicity.
Antacids, some cholesterol lowering drugs, mineral oil, some anti-seizure medications, and steroids interfere with the absorption of vitamin D.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.
Vitamin C (Ascorbic Acid)
Vitamin C, also known as ascorbic acid, helps to heal wounds, prevent cell damage, promote healthy gums and teeth, and strengthen the immune system. It also helps the body absorb iron. Recent research has indicated that vitamin C may be associated with delayed aging and disease prevention by destroying 'free radicals'-the molecules associated with aging and cell damage.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin C is a water-soluble vitamin.
How Much Vitamin C Is Enough?
Women and men should consume at least 60 milligrams of vitamin C each day.
People who smoke need to consume more vitamin C because smoking interferes with the body's ability to use vitamins. Women who smoke should consume 110 milligrams per day of vitamin C, and men who smoke should consume 125 milligrams per day of vitamin C.
Sources of Vitamin C
Citrus juices and fruits
Tomatoes
Berries
Potatoes with skins
Green and red peppers
Broccoli
Spinach
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin C is a water-soluble vitamin.
How Much Vitamin C Is Enough?
Women and men should consume at least 60 milligrams of vitamin C each day.
People who smoke need to consume more vitamin C because smoking interferes with the body's ability to use vitamins. Women who smoke should consume 110 milligrams per day of vitamin C, and men who smoke should consume 125 milligrams per day of vitamin C.
Sources of Vitamin C
Citrus juices and fruits
Tomatoes
Berries
Potatoes with skins
Green and red peppers
Broccoli
Spinach
Can You Have Too Much or Too Little?
Vitamin C deficiency causes a disease called scurvy, which is uncommon in the United States. Taking more than 2,000 milligrams a day may cause a flushed face, headache, increased urination, mild diarrhea, nausea and vomiting. Pregnant and breastfeeding women shouldnโ€™t take more than the daily recommended amounts of vitamin C.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.
Vitamin C deficiency causes a disease called scurvy, which is uncommon in the United States. Taking more than 2,000 milligrams a day may cause a flushed face, headache, increased urination, mild diarrhea, nausea and vomiting. Pregnant and breastfeeding women shouldnโ€™t take more than the daily recommended amounts of vitamin C.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.
Vitamin B12 (Cobalamin)
Vitamin B12, also known as cobalamin, works with folic acid to produce healthy red blood cells. Vitamin B12 also keeps your central nervous system healthy. The only natural sources of Vitamin B12 are animal products.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B12 is a water-soluble vitamin.
How Much B12 Is Enough?
Both adult men and women need 2.0 micrograms of vitamin B12 each day.
Sources of Vitamin B12
Meat
Milk products
Eggs
Cheese
Chicken
Fish
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B12 is a water-soluble vitamin.
How Much B12 Is Enough?
Both adult men and women need 2.0 micrograms of vitamin B12 each day.
Sources of Vitamin B12
Meat
Milk products
Eggs
Cheese
Chicken
Fish
Can You Have Too Much or Too Little?
B12 deficiency can cause a type of anemia marked by fewer but larger red blood cells that's called pernicious anemia. It can also cause walking and balance problems, sore tongue, weakness, confusion and, in advanced cases, dementia. Vegetarians who eliminate all animal sources from their diet (also known as vegans) may benefit from taking a vitamin B12 supplement. If you are pregnant or breastfeeding, do not take vitamin B12 in doses greater than the RDA for pregnant (2.6 micrograms/day) or breastfeeding women (2.8 micrograms/day). Some people who have problems with absorption or have had bowel surgery may need injections of Vitamins B12 to prevent deficiency because their bodies can't absorb oral supplements properly. People over age 50 may also need B12 supplements because the aging process diminishes the bodyโ€™s ability to absorb vitamin B12 from natural food sources.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.
B12 deficiency can cause a type of anemia marked by fewer but larger red blood cells that's called pernicious anemia. It can also cause walking and balance problems, sore tongue, weakness, confusion and, in advanced cases, dementia. Vegetarians who eliminate all animal sources from their diet (also known as vegans) may benefit from taking a vitamin B12 supplement. If you are pregnant or breastfeeding, do not take vitamin B12 in doses greater than the RDA for pregnant (2.6 micrograms/day) or breastfeeding women (2.8 micrograms/day). Some people who have problems with absorption or have had bowel surgery may need injections of Vitamins B12 to prevent deficiency because their bodies can't absorb oral supplements properly. People over age 50 may also need B12 supplements because the aging process diminishes the bodyโ€™s ability to absorb vitamin B12 from natural food sources.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.
Vitamin B9 (Folic Acid)
Folic acid, also known as folate, is important for the production and maintenance of new cells. This is especially necessary during both pregnancy and infancy when cell growth is extremely rapid. Both adults and children need folic acid to make normal red blood cells and to prevent anemia.
Having enough folic acid in early pregnancy can prevent birth defects, including problems with the spine (neural tube defects) and brain. Women who become pregnant and don't consume enough folate are also more likely to have babies who have low birthweight or are premature.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B9 is a water-soluble vitamin.
How Much Folic Acid Is Enough?
Men need 200 micrograms per day of folic acid, and women who cannot become pregnant need 180 micrograms per day of folic acid. If you are a woman who plans to or could become pregnant, you need to eat foods fortified with folic acid. You may also need to take a supplement to be sure you're getting 400 micrograms per day. Once you are pregnant, your intake should be 400 micrograms per day. Breastfeeding mothers need 280 micrograms per day.
Sources of Folic Acid
Leafy greens such as spinach and turnip greens
Broccoli
Asparagus
Mushrooms
Liver
Dry beans and peas
Fortified cereals and grain products
Fortified juices
Having enough folic acid in early pregnancy can prevent birth defects, including problems with the spine (neural tube defects) and brain. Women who become pregnant and don't consume enough folate are also more likely to have babies who have low birthweight or are premature.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B9 is a water-soluble vitamin.
How Much Folic Acid Is Enough?
Men need 200 micrograms per day of folic acid, and women who cannot become pregnant need 180 micrograms per day of folic acid. If you are a woman who plans to or could become pregnant, you need to eat foods fortified with folic acid. You may also need to take a supplement to be sure you're getting 400 micrograms per day. Once you are pregnant, your intake should be 400 micrograms per day. Breastfeeding mothers need 280 micrograms per day.
Sources of Folic Acid
Leafy greens such as spinach and turnip greens
Broccoli
Asparagus
Mushrooms
Liver
Dry beans and peas
Fortified cereals and grain products
Fortified juices
Can You Have Too Much or Too Little?
Folate deficiency can cause diarrhea, anemia, loss of appetite, weight loss, sore tongue and a variety of other symptoms. In a developing fetus, folic acid deficiency may cause birth defects such as spina bifida and anencephaly.
People who drink large amounts of alcohol may need extra folic acid to prevent a deficiency. Sometimes, treatment of anemia with folic acid will mask an anemia caused by a vitamin B2 deficiency. Always consult with your doctor before taking a large amount of any vitamin supplement.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that free of moisture.
Folate deficiency can cause diarrhea, anemia, loss of appetite, weight loss, sore tongue and a variety of other symptoms. In a developing fetus, folic acid deficiency may cause birth defects such as spina bifida and anencephaly.
People who drink large amounts of alcohol may need extra folic acid to prevent a deficiency. Sometimes, treatment of anemia with folic acid will mask an anemia caused by a vitamin B2 deficiency. Always consult with your doctor before taking a large amount of any vitamin supplement.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that free of moisture.
Vitamin B6 (Pyridoxine)
Vitamin B6, also known as pyridoxine, helps brain function and helps the body convert protein to energy. Some research has shown that vitamin B6 works with folic acid and B12 to reduce levels of homocysteine (an amino acid) in the blood. Elevated homocysteine levels can increase a person's risk of heart attack.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B6 is a water-soluble vitamin.
How Much Vitamin B6 Is Enough?
Women need 1.6 milligrams of B6 every day, and men need 2 milligrams.
Sources of Vitamin B6
Poultry
Pork
Fish
Eggs
Soybeans
Oats
Whole grains
Bananas
Nuts and seeds
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B6 is a water-soluble vitamin.
How Much Vitamin B6 Is Enough?
Women need 1.6 milligrams of B6 every day, and men need 2 milligrams.
Sources of Vitamin B6
Poultry
Pork
Fish
Eggs
Soybeans
Oats
Whole grains
Bananas
Nuts and seeds
Can You Have Too Much or Too Little?
Taking regular high doses of vitamin B6 over 250 milligrams per day may cause nerve damage. In addition pregnant and breastfeeding mothers should not take more than the recommended daily amount of vitamin B6 because too much pyridoxine can cause harm to the developing fetus or infant.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place thatโ€™s free of moisture.
Taking regular high doses of vitamin B6 over 250 milligrams per day may cause nerve damage. In addition pregnant and breastfeeding mothers should not take more than the recommended daily amount of vitamin B6 because too much pyridoxine can cause harm to the developing fetus or infant.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place thatโ€™s free of moisture.
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