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.
Vitamin B5 (Panththenic Acid)
The body uses pantothenic acid, also known as vitamin B5, to break down carbohydrates, proteins and fats for energy.
Some claims have been made that pantothenic acid is effective for treatment of nerve damage, breathing problems, itching and other skin problems, but these claims have not been proven in clinical trials.
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 B5 is a water-soluble vitamin.
How Much Pantothenic Acid Is Enough?
Lack of pantothenic acid in the diet is rare, so there is no recommended daily intake for this vitamin. Often, pantothenic acid is included in B-complex multivitamins. Normal daily intake of pantothenic acid for adults is 4 to 7 milligrams.
Sources of Pantothenic Acid
Peas and beans (except green beans)
Lean meat, poultry, fish
Whole-grain cereals
Can You Have Too Much or Too Little?
Pantothenic acid does not usually cause any side effects, although pregnant and breastfeeding mothers should be careful to consume only the normal daily intake.
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.
Some claims have been made that pantothenic acid is effective for treatment of nerve damage, breathing problems, itching and other skin problems, but these claims have not been proven in clinical trials.
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 B5 is a water-soluble vitamin.
How Much Pantothenic Acid Is Enough?
Lack of pantothenic acid in the diet is rare, so there is no recommended daily intake for this vitamin. Often, pantothenic acid is included in B-complex multivitamins. Normal daily intake of pantothenic acid for adults is 4 to 7 milligrams.
Sources of Pantothenic Acid
Peas and beans (except green beans)
Lean meat, poultry, fish
Whole-grain cereals
Can You Have Too Much or Too Little?
Pantothenic acid does not usually cause any side effects, although pregnant and breastfeeding mothers should be careful to consume only the normal daily intake.
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.
Monday, March 8, 2010
Vitamin B3 (Niacin)
Vitamin B3 is also called niacin. Like all the B-complex vitamins, it is important for converting calories from protein, fat and carbohydrates into energy. But it also helps the digestive system function and promotes a normal appetite and healthy skin and nerves.
Larger doses of niacin ”sometimes more than 1,000 milligrams a day ”have also been shown to reduce LDL cholesterol (the 'bad' cholesterol that clogs the heart's arteries) and triglycerides and raise HDL cholesterol (the 'good' cholesterol that prevents hardening of the artery walls). However, you should only take increased doses of niacin under the supervision of a physician.
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 B3 is a water-soluble vitamin.
How Much Vitamin B3 Is Enough?
Women should have 15 milligrams each day and men should have 15 to 19 milligrams each day. Tryptophan is an amino acid that serves as a Vitamin B3 equivalent. Sixty milligrams of tryptophan is equal to 1 milligram of vitamin B3.
Sources of Vitamin B3
Meat, poultry, fish
Peanuts
Yeasts
Milk and eggs contain small amounts, but are excellent sources of tryptophan
Can You Have Too Much or Too Little?
The first signs of a vitamin B3 deficiency are muscular weakness, inability to eat, indigestion and skin problems. In its worst form, a deficiency results in pellagra, which is a serious disease with symptoms such as diarrhea, mental confusion and skin 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.
Larger doses of niacin ”sometimes more than 1,000 milligrams a day ”have also been shown to reduce LDL cholesterol (the 'bad' cholesterol that clogs the heart's arteries) and triglycerides and raise HDL cholesterol (the 'good' cholesterol that prevents hardening of the artery walls). However, you should only take increased doses of niacin under the supervision of a physician.
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 B3 is a water-soluble vitamin.
How Much Vitamin B3 Is Enough?
Women should have 15 milligrams each day and men should have 15 to 19 milligrams each day. Tryptophan is an amino acid that serves as a Vitamin B3 equivalent. Sixty milligrams of tryptophan is equal to 1 milligram of vitamin B3.
Sources of Vitamin B3
Meat, poultry, fish
Peanuts
Yeasts
Milk and eggs contain small amounts, but are excellent sources of tryptophan
Can You Have Too Much or Too Little?
The first signs of a vitamin B3 deficiency are muscular weakness, inability to eat, indigestion and skin problems. In its worst form, a deficiency results in pellagra, which is a serious disease with symptoms such as diarrhea, mental confusion and skin 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 B1 (Thiamin)
Vitamin B1, also known as thiamin, helps fuel your body by converting blood sugar into energy. It keeps your mucous membranes healthy and is essential for nervous system, cardiovascular and muscular function.
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 B1 is a water-soluble vitamin.
How Much Vitamin B1 Is Enough?
Women should have 1.1 milligrams every day, and men should have 1.5 milligrams every day.
Sources of Vitamin B1
The best sources of Vitamin B1 are yeasts and liver. The following foods are good sources of Vitamin B1:
Pork
Whole-grain cereals
Rye and whole-wheat flour
Wheat germ
Navy beans and kidney beans
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 B1 is a water-soluble vitamin.
How Much Vitamin B1 Is Enough?
Women should have 1.1 milligrams every day, and men should have 1.5 milligrams every day.
Sources of Vitamin B1
The best sources of Vitamin B1 are yeasts and liver. The following foods are good sources of Vitamin B1:
Pork
Whole-grain cereals
Rye and whole-wheat flour
Wheat germ
Navy beans and kidney beans
Can You Have Too Much or Too Little?
It's pretty rare in the United States for a person to be deficient in this vitamin. A lack of it can cause beriberi, a condition that involves confusion, muscle wasting, nerve problems and a rapid heartbeat. It's usually only seen in the United States in babies who are fed formula that isn't supplemented with Vitamin B1 or in people who drink large amounts of alcohol. People who drink heavily should talk to their doctors about how to quit drinking and whether they need vitamin B1 supplements.
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.
It's pretty rare in the United States for a person to be deficient in this vitamin. A lack of it can cause beriberi, a condition that involves confusion, muscle wasting, nerve problems and a rapid heartbeat. It's usually only seen in the United States in babies who are fed formula that isn't supplemented with Vitamin B1 or in people who drink large amounts of alcohol. People who drink heavily should talk to their doctors about how to quit drinking and whether they need vitamin B1 supplements.
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.
Biotin
Biotin is necessary for the formation of fatty acids and glucose, which are used as fuels by the body. Biotin also helps to break down amino acids and carbohydrates in the body.
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. Biotin is a water-soluble vitamin.
How Much Biotin Is Enough?
There is no recommended daily allowance for biotin because biotin deficiencies are extremely rare. A normal daily biotin intake for teens and adults is 30 to 100 micrograms a day.
Sources of Biotin
Liver
Cauliflower
Salmon
Carrots
Bananas
Cereals
Yeast
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. Biotin is a water-soluble vitamin.
How Much Biotin Is Enough?
There is no recommended daily allowance for biotin because biotin deficiencies are extremely rare. A normal daily biotin intake for teens and adults is 30 to 100 micrograms a day.
Sources of Biotin
Liver
Cauliflower
Salmon
Carrots
Bananas
Cereals
Yeast
Can You Have Too Much or Too Little?
A lack of biotin in the body is rare, but certain skin conditions or genetic deficiencies may cause biotin deficiencies in infants. Biotin deficiency may cause skin rash, hair loss, high cholesterol levels and heart 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's free of moisture.
A lack of biotin in the body is rare, but certain skin conditions or genetic deficiencies may cause biotin deficiencies in infants. Biotin deficiency may cause skin rash, hair loss, high cholesterol levels and heart 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's free of moisture.
Vitamin B2 (Riboflavin)
Description Vitamin B2
Vitamin B2, generally referred to as riboflavin, is a water-soluble B-complex vitamin. In the human body, it is an integral component of various coenzymes.
Functions of Vitamin B2
Riboflavin is a component of various coenzymes that play an important role in oxidation and reduction reactions in numerous metabolic pathways, such as those of fats, proteins and carbohydrates. It promotes regular patterns of growth and development. It assists energy release from food and is part of the electron transport chain which is central to energy production. It plays a key role in mucus membrane maintenance, in fertility and in the maintenance of health of eyes, skin and nervous system. When riboflavin deficiency occurs, symptoms such as dry, red and flaky skin, cracked lips, sore throat and tongue, cracks and sores on the lips (cheliosis), irritated eyes, light sensitivity, poor concentration, memory loss and a burning sensation in the feet are common. Additionally, red blood cell levels may decrease. Riboflavin deficiency frequently occurs in combination with deficiencies of other water-soluble vitamins. It can lead to decreased conversion of pyridoxine (vitamin B6) to coenzymes and decreased niacin (vitamin B3) production.
Vitamin B2 in food
Trace amounts of riboflavin can be found in beef, lamb liver, wild rice, pasta, soy milk, wholegrain cereals, yeast, pulses, seeds and dairy products. When food is left in direct sunlight, riboflavin may be destroyed. White flour and bread are enriched with riboflavin.
Vitamin B2 as a supplement
Riboflavin is recommended to pregnant and breastfeeding women. Women on contraceptive pills or oestrogen packages also require this vitamin. Elderly people, athletes, young people experiencing growth spurts, people suffering from stress and alcohol and drug abusers benefit from additional riboflavin. Finally, people with ulcers may also receive such treatment.
Interactions
Riboflavin disturbs antibiotic adsorption and may therefore not be taken in at the same time with antibiotics. The same goes for anti-cancer drugs. Riboflavin deficiency may cause impairment of iron adsorption, intestinal iron losses and impairment of iron utilization for haemoglobin synthesis. The underlying mechanism is not entirely clear, but evidence has shown that iron-deficient anaemia can be treated by iron therapy better when riboflavin stocks are also replenished.
Warning
People under age 12 or people experiencing kidney failure may not use riboflavin. Diuretics may increase riboflavin requirements. Alcoholics have a higher risk of riboflavin deficiency as a result of decreased intake and adsorption, and impairment of utilization. people with lactose intolerance are more likely to experience a riboflavin deficiency when they do not replace these sources of the vitamin by alternatives.
credit : lenntech.com
Vitamin B2, generally referred to as riboflavin, is a water-soluble B-complex vitamin. In the human body, it is an integral component of various coenzymes.
Functions of Vitamin B2
Riboflavin is a component of various coenzymes that play an important role in oxidation and reduction reactions in numerous metabolic pathways, such as those of fats, proteins and carbohydrates. It promotes regular patterns of growth and development. It assists energy release from food and is part of the electron transport chain which is central to energy production. It plays a key role in mucus membrane maintenance, in fertility and in the maintenance of health of eyes, skin and nervous system. When riboflavin deficiency occurs, symptoms such as dry, red and flaky skin, cracked lips, sore throat and tongue, cracks and sores on the lips (cheliosis), irritated eyes, light sensitivity, poor concentration, memory loss and a burning sensation in the feet are common. Additionally, red blood cell levels may decrease. Riboflavin deficiency frequently occurs in combination with deficiencies of other water-soluble vitamins. It can lead to decreased conversion of pyridoxine (vitamin B6) to coenzymes and decreased niacin (vitamin B3) production.
Vitamin B2 in food
Trace amounts of riboflavin can be found in beef, lamb liver, wild rice, pasta, soy milk, wholegrain cereals, yeast, pulses, seeds and dairy products. When food is left in direct sunlight, riboflavin may be destroyed. White flour and bread are enriched with riboflavin.
Vitamin B2 as a supplement
Riboflavin is recommended to pregnant and breastfeeding women. Women on contraceptive pills or oestrogen packages also require this vitamin. Elderly people, athletes, young people experiencing growth spurts, people suffering from stress and alcohol and drug abusers benefit from additional riboflavin. Finally, people with ulcers may also receive such treatment.
Interactions
Riboflavin disturbs antibiotic adsorption and may therefore not be taken in at the same time with antibiotics. The same goes for anti-cancer drugs. Riboflavin deficiency may cause impairment of iron adsorption, intestinal iron losses and impairment of iron utilization for haemoglobin synthesis. The underlying mechanism is not entirely clear, but evidence has shown that iron-deficient anaemia can be treated by iron therapy better when riboflavin stocks are also replenished.
Warning
People under age 12 or people experiencing kidney failure may not use riboflavin. Diuretics may increase riboflavin requirements. Alcoholics have a higher risk of riboflavin deficiency as a result of decreased intake and adsorption, and impairment of utilization. people with lactose intolerance are more likely to experience a riboflavin deficiency when they do not replace these sources of the vitamin by alternatives.
credit : lenntech.com
Vitamin A
Description vitamin A
Vitamin A is a group of fat-soluble substances that are found in animal products. These substances include retinol (an alcohol) and retinal (an aldehyde). Retinal is responsible for production of an acid that affects gene transcription. By means of cellular differentiation, physiological roles of cells are specialized. Vitamin A also includes carotenoids, which are produced by plants. These are transformed to retinal. Fruits and vegetables for example contain beta-carotene, which is converted to vitamin A in the human body.
Functions of vitamin A
Vitamin A is essential for the development of bones, skin and eyesight. It strengthens the immune system, creating resistance to infection and disease. It also regulates growth by regulating the expression of the growth hormone gene. When vitamin A deficiency occurs, a person may suffer from night blindness (caused by inadequate retinol supply), dry skin, poor growth and developmental difficulties.
Vitamin A in food
Food sources that contain retinol and retinal are animal products, including: liver, kidney, oily fish, dairy, eggs and margarine. Carotenoids are found in oranges, yellow, orange and dark green vegetables and fruits (for example carrots, broccoli, spinach and watercress).
Vitamin A as a supplement
Vitamin A is recommended therapeutically for patients experiencing skin conditions (eczema, acne, psoriasis) and night blindness. It also prevents ulcers, respiratory disease, menstruation cramps or urinary problems, because of its beneficial impact on the immune system. Vitamin A plays an important role in the prevention of several types of cancer.
Interactions
Zinc deficiency interferes with the vitamin A metabolism as a result of decreased retinol synthesis and decreased retinol to retinal transformation. When vitamin A is used in combination with iron anaemia is less likely to occur.
Chronic alcohol consumption results in depletion of vitamin A storage in the liver. this contributes to alcohol-induced liver damage.
Warning
Vitamin A is not recommended for pregnant women. Excess vitamin A may cause birth defects. However, an adequate supply of vitamin A is still required because of its essential role in embryonic development.
credt : lenntech.com
Vitamin A is a group of fat-soluble substances that are found in animal products. These substances include retinol (an alcohol) and retinal (an aldehyde). Retinal is responsible for production of an acid that affects gene transcription. By means of cellular differentiation, physiological roles of cells are specialized. Vitamin A also includes carotenoids, which are produced by plants. These are transformed to retinal. Fruits and vegetables for example contain beta-carotene, which is converted to vitamin A in the human body.
Functions of vitamin A
Vitamin A is essential for the development of bones, skin and eyesight. It strengthens the immune system, creating resistance to infection and disease. It also regulates growth by regulating the expression of the growth hormone gene. When vitamin A deficiency occurs, a person may suffer from night blindness (caused by inadequate retinol supply), dry skin, poor growth and developmental difficulties.
Vitamin A in food
Food sources that contain retinol and retinal are animal products, including: liver, kidney, oily fish, dairy, eggs and margarine. Carotenoids are found in oranges, yellow, orange and dark green vegetables and fruits (for example carrots, broccoli, spinach and watercress).
Vitamin A as a supplement
Vitamin A is recommended therapeutically for patients experiencing skin conditions (eczema, acne, psoriasis) and night blindness. It also prevents ulcers, respiratory disease, menstruation cramps or urinary problems, because of its beneficial impact on the immune system. Vitamin A plays an important role in the prevention of several types of cancer.
Interactions
Zinc deficiency interferes with the vitamin A metabolism as a result of decreased retinol synthesis and decreased retinol to retinal transformation. When vitamin A is used in combination with iron anaemia is less likely to occur.
Chronic alcohol consumption results in depletion of vitamin A storage in the liver. this contributes to alcohol-induced liver damage.
Warning
Vitamin A is not recommended for pregnant women. Excess vitamin A may cause birth defects. However, an adequate supply of vitamin A is still required because of its essential role in embryonic development.
credt : lenntech.com
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