About Vitamin D

About Vitamin D

By Chelsea Prince

Introduction

One of the fat-soluble vitamins, vitamin D constitutes two major forms which are vitamin D2 or ergocalciferol and vitamin D3 or cholecalciferol. Vitamin D2 is synthesised by plants whilst vitamin D3 is synthesised by the body. Vitamin D is naturally present in a number of food sources and dietary supplements, and is also manufactured with the aid of sun exposure. It is produced within the body when ultraviolet-B or UVB rays from sunlight reaches the skin. The liver and the kidney eventually help to convert vitamin D to an active hormone form.

Functions of Vitamin D

Vitamin D plays several key roles in the maintenance of organ systems. For example:

* Vitamin D helps regulate calcium concentrations in the blood. Since it works more like a hormone, its active form, calcitriol acts with the parathyroid hormone or PTH. If the calcium level is low, this would trigger the secretion of PTH, which would stimulate the conversion of vitamin D to calcitriol. Calcitriol would then act to increase calcium absorption in the intestines, calcium resorption in the kidneys and stimulate calcium release from the bones.

* Vitamin D helps maintain blood phosphorus levels. Low levels of vitamin D can result to an overactive parathyroid gland. Also with inadequate phosphorus in the body, bones cannot undergo normal mineralisation.

* It is also said that vitamin D benefits the immune system since the T-cells or immune cells have receptors for vitamin D. It acts by boosting phagocytosis, the bodily functions to combat tumours, modulate neuromuscular and immune functions and reduce inflammation.

* Vitamin D is also responsible for maintaining normal cell growth and function. It may be an important element to the prevention and treatment of cancer. It has also been suggested that vitamin D plays a role in regulating the growth and function of brain cells.

* Research studies suggest that vitamin D, because of its anti-inflammatory effect, plays a role in providing protection against osteoporosis, hypertension, cancer, type 1 diabetes, psoriasis and numerous autoimmune diseases.

Deficiency Conditions

There may be certain underlying causes of vitamin D deficiency. It can result from:

* Inadequate vitamin D intake together with inadequate sun exposure

* Certain disorders that compromise vitamin D absorption

* Conditions that can impair the conversion of vitamin D metabolites such as kidney or liver diseases or hereditary disorders.

Insufficient vitamin D intake can have serious effects on the bones, which can make them thin, brittle or deformed. Vitamin D deficiency often results in conditions like:

* Rickets which is common in children and is characterised by delayed growth and deformity of long bones.

* Osteomalacia, which occurs in adults and results in thinning of the bones. Signs of proximal weakness and bone fragility are familiar characteristics.

* Osteoporosis which is a condition wherein the bone mineral density is reduced and bone fragility is increased.

Lack of vitamin D may also be linked to increased susceptibility of several chronic diseases like high blood pressure, cancer, tuberculosis, periodontal disease, multiple sclerosis, chronic pain, schisophrenia, depression, affective disorders, peripheral arterial disease and a number of autoimmune diseases such as type-1 diabetes.

Deficiency Symptoms in Adults and Infants

Signs of vitamin D deficiency includes muscle aches, myopathy or muscle weakness and bone pain. These symptoms can occur at any age. Pregnant mothers who have vitamin D deficiency can also cause fetal deficiency.

In younger infants, rickets can produce a condition called craniotabes or softening of the skull. In older babies, rickets can impede or delay sitting and crawling and the closure of the fontanels; bossing of the infants' skull and presence of costochondral thickening or what is referred to as 'rachitic rosary'. Children with rickets aged 1-4 years old experience epiphyseal cartilage enlargements on the long bones and delayed walking. Older children and adolescents can experience pain upon walking and in worst cases it can result in 'bowlegs' or 'knock-knees'.

Tetany that is caused by hypocalcemia may go along with vitamin D deficiency in infants and adults. This condition can lead to symptoms such as loss of feeling in the lip or tongue areas and the fingers, facial spasms, and at worst, seizures.

Recommended Daily Dose of Vitamin D

Doses or intake of vitamin D is determined according to age groups. These amounts are vital to maintain normal growth and bone health and also normal calcium metabolism in the body. The adequate intakes or AIs for vitamin D indicated are based on the supposition that the vitamin D is not synthesized by sunlight exposure.

From birth to age 13, the recommended AI for children is 5 mcg or 200 IU; for both males and females aged 14-50 years old, 5 mcg or 200 IU is needed; for both males and females aged 51-70 years of age, 10 mcg or 400 IU is required; both males and females reaching the age of 71 and up require 15 mcg or 600 IU of vitamin D. Pregnant and lactating mothers need 5 mcg or 200 IU of the vitamin.

Vitamin D Food Sources

Only a few food sources contain vitamin D. Best sources of vitamin D are fish meat and fish liver oils. There are also small amounts of vitamin D, in the form of vitamin D3, found in dairy products like cheese and egg as well as beef and liver. Some types of mushrooms also contain varying amounts of vitamin D2.

Common sources of vitamin D include the following:

* Cod liver oil

* Fish like salmon, mackerel, tuna, sardines

* Milk including non-fat, reduced fat, whole or vitamin D fortified

* Margarine

* Cereals

* Egg

* Beef liver

* Swiss cheese

* Fortified orange juice

* Fortified rice or soy beverage

The Need for Increased Amounts

Since obtaining sufficient amounts of vitamin D in the diet can be quite difficult, many people now consume vitamin D fortified foods in order to maintain a healthy dose of the vitamin. There are some groups however who need increased amounts of vitamin D:

* Breastfed infants because vitamin D cannot be supplied by breast milk alone

* Older people due to the fact that synthesis of vitamin D decreases with age and the ability of the kidney to convert vitamin D diminishes

* People with limited sun exposure especially those living in northern latitudes, those wearing robes or head covers or those with occupations that prevent them from having sun exposure

* People with dark skin as more skin pigments like melanin reduces the ability of the skin to produce vitamin D.

* People with fat malabsorption conditions such as Crohn's disease, cystic fibrosis, liver and celiac disease or patients who have undergone surgical removal of any part of the stomach or intestine.

* People who are obese. An increased amount of subcutaneous fat can snatch more of the vitamin D and somehow alter its release in the circulation.

Interaction of Vitamin D with Prescribed Drugs

Vitamin D supplements have the tendency to react with certain types of prescription medications. These include the following:

* Steroids or corticosteroid medications like prednisone which can cause decreased calcium absorption and also damage the vitamin D metabolism process.

* Weight-loss medications such as orlistat and cholesterol-lowering drugs like cholestyramine also decrease the absorption of vitamin D and other fat-soluble vitamins

* Phenobarbital and phenytoin increases vitamin D metabolism and decreases calcium absorption.

Our aim is to offer a comprehensive range of vitamins and health supplements at unbeatable prices. Please visit http://www.vitamins-australia.com.au or contact us at phone 1300-575-449.

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Nutritional Supplements: The Amazing Vitamin C

Nutritional Supplements: The Amazing Vitamin C

By R. Edward Jones

The real facts about Vitamin C may surprise you. First of all what is Vitamin C? Vitamin C is a water soluble vitamin. Unlike the oil soluble vitamins such as A and E, Vitamin C cannot be stored by your body. Since Vitamin C is not stored by your body, we need to get it from our diet or from supplements.

But Can't Our Bodies Just Make Vitamin C?

Great question! Most animals have the ability to make their own Vitamin C. And make it they do... lots of it. It is estimated that if we had the ability to make our own Vitamin C we would make between 3000 and 10,000 mg every day... and 3 to 4 times that amount if we were being stressed by infection.

Unfortunately, humans along with guinea pigs, fruit bats and gorillas are the only mammals that need to ingest our daily dose of Vitamin C. The only vitamin we humans have the ability to make is Vitamin D... and we need the sunshine to help us do that.

Some very exciting facts about Vitamin C have sprung up within the last few years. First off, Vitamin C along with Coenzyme Q10 (CoQ10), have been called the most essential of the "essential nutrients." That is, without an adequate supply of these two, you die. Maybe not today or tomorrow, but certainly years sooner than the folks with optimal levels of both in their bodies.

Arrrrr!!! Shiver Me Timbers!

Remember the stories about the sailors of old and the disease they contracted during long voyages called scurvy? Scurvy was nothing more than not having enough Vitamin C in their bodies. Without an adequate supply of Vitamin C, the blood vessels did not have enough collagen to repair themselves. Some of these sailors literally bled to death through cracks in their blood vessel walls.

Fortunately, in 1747 a Scottish doctor got a clue about Vitamin c and linked citrus fruits with a decreased incidence of Scurvy. Towards the end of that century, the Brits began sending along lime juice with their sailors on long voyages. Now you know why British sailors are called "limeys."

Facts About Vitamin C and its Antioxidant Properties

If you've read the section of my site on the facts about Vitamin E, you've no doubt read about what an antioxidant does. If not we can review quickly.

The cells of your body are under a lot of stress... oxidative stress. Oxidative stress occurs when highly unstable molecules called free radicals roam freely throughout your body.

Free radicals are a by-product of not only the normal metabolic processes of your cells but also your environment... things such as air pollution, sun exposure, industrial chemical exposure, ozone, nitrous oxide (from auto exhaust), cigarette smoke, alcohol consumption and so on.

Free radicals damage cell membranes and DNA and can result in changes to your cells that cause life threatening chronic diseases down the road. When your cells are being damaged by these free radicals, we say your cells are experiencing oxidative stress... and one of the facts about Vitamin C is that it is an antioxidant and can significantly neutralize the free radicals and the damage to your cells that cause oxidative stress.

Facts about Vitamin C and Heart Disease

One of the facts about Vitamin C that we feel is most significant is the role Vitamin C plays in the production of collagen.

Collagen is a protein. It is the connective tissue that holds our bodies together and keeps us from falling apart. Collagen is found in your skin, bones, ligaments, tendons, liver, cartilage, bone marrow and blood vessels.

Collagen is essential for the repair of our bodies. Without collagen our bodies don't heal. And without Vitamin C we don't make collagen.

What Does Collagen Production Have to Do With Heart Disease?

Remember the facts about Vitamin C above and the sailors with scurvy? They weren't getting any Vitamin C. So when their blood vessels cracked, no collagen was being produced to repair the cracks.

Why do your blood vessels crack in the first place? Well consider this. Your heart beats about 4000 times every hour. That's 96,000 times a day and 35,040,000 times every year (yes that's million)! The blood vessels of your heart are being squeezed and released that many times as well.

Imagine you were to run over a garden hose laying in your driveway that many times. Do you think it might soon develop some cracks?

Although your body has a difficult time repairing those cracks in the complete absence of Vitamin C (and hence scurvy), most folks in the developed world get just enough Vitamin C to keep scurvy at bay... but not much more.

Problem is, as this sub-optimal amount of Vitamin C in their body is repairing with collagen, it's not quite enough. Your liver then determines that the repairs are not being made quick enough and sets about to produce a special form of LDL called lipoprotein-a.

Lipoprotein-a is very sticky and acts as a putty to fill in the cracks that the lack of collagen left behind. Great right? Leak stopped.

Well the leak is stopped yes, but being as sticky as it is, lipoprotein-a catches and glues down all the other LDL (bad cholesterol) that floats by. This action results in plaque build-up inside the vessel walls and can eventually close off these blood vessels... and we all know what that means!

Facts about Vitamin C and Cholesterol

Can Vitamin C lower cholesterol? A relationship has been shown experimentally between high levels of Vitamin C and low levels of cholesterol. An article appearing in the National Library of Medicine shows that Vitamin C provides the same mechanism for inhibiting the production of cholesterol as do cholesterol lowering statin drugs.

The American Heart Association also reported that Vitamin C lowered LDL cholesterol in children who were predisposed to high cholesterol.

The facts about Vitamin C also show that Vitamin C lowers cholesterol without the dangerous side effects of these statin drugs. Statin drugs have been shown to inhibit the production of another essential nutrient called Coenzyme Q10 (CoQ10). Decreased levels of CoQ10 result in significant muscle myopathy (wasting away). And since the heart is a muscle, statin drugs have been linked to Congestive Heart Failure (CHF).

More Facts about Vitamin C

Vitamin C has been shown to lower blood pressure, reduce the risk of Alzheimer's when taken with Vitamin E and cut your chances of having a stroke.

Why is that? Remember the facts about Vitamin C above as an antioxidant? Well, most researchers agree that Vitamin C's powerful antioxidant properties are responsible. By neutralizing the cell damaging effects of those free radicals running around in your body, Vitamin C works to keep your cells healthy and free of damage. And if your cells are healthy, you are healthy!

Vitamin C is also known to protect the immune system. Vitamin C aids in the manufacture of white blood cells. White blood cells destroy viruses and bacteria.

Also remember the facts about Vitamin C as aiding in the manufacture of collagen? Well collagen being the connective tissue that holds our skin together, our skin is what keeps pathogens out in the first place.

Yeah, But I Drink My Glass of Orange Juice Everyday... Well Almost

What are the facts about Vitamin C concerning the amount you should take? Well who do you want to believe? The official U.S. Government RDA for Vitamin C is 60 to 90 mg. Some would argue that this level does nothing more than ward off scurvy. They would also argue that these levels do nothing to prevent chronic, long term, debilitating diseases.

An article in the American Journal for Clinical Nutrition reports on a study done on antioxidant vitamins and coronary heart disease risk. The study looked at 9 other studies which included participation by Harvard School of Public Health and Tel Aviv University, Tel Aviv, Israel.

Conclusions: "The results suggest a reduced incidence of major CHD (coronary heart disease) events at high supplemental vitamin C intakes."

How high was the daily Vitamin C intake of the 293,172 patients during this ten year study? Above 700 mg!

Ok, But Is Vitamin C Safe?

In an article titled "Vitamins E and C Are Safe Across a Broad Range of Intakes" published in THE AMERICAN JOURNAL of CLINICAL NUTRITION, a large study concluded that Vitamin C supplements of up to 2000 mg per day were safe for most adults. Exceeding that limit could result in gastrointestinal upset or mild diarrhea.

You can learn much more than just the facts on Vitamin C at our content rich site called Health Supplements Advisor.

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The Function of Vitamin B in Our Life

The Function of Vitamin B in Our Life

By Kevin McNabb

The B vitamins are eight water-soluble vitamins that play important roles in cell metabolism. Historically, the B vitamins were once thought to be a single vitamin, referred to as vitamin B (much like how people refer to vitamin C or vitamin D). Later research showed that they are chemically distinct vitamins that often coexist in the same foods. Supplements containing all eight are generally referred to as a vitamin B complex.

List of B vitamins are as follows:

• Vitamin B1 (thiamine)


• Vitamin B2 (riboflavin)


• Vitamin B3 (niacin, includes nicotinic acid and nicotinamide)


• Vitamin B5 (pantothenic acid)


• Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine)


• Vitamin B7 (biotin), also known as vitamin H


• Vitamin B9 (folic acid), also, vitamin M


• Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements)

Each B vitamin has its own individual properties and its own unique biological role to play. As a group, these nutrients have so much in common that they are often thought of as a single entity.

Key Functions of Vitamin B

• Vitamin B1 (thiamine) - helps the body convert carbohydrates into energy and helps in the metabolism of proteins and fats.


• Vitamin B2 (riboflavin) - is required to complete several reactions in the energy cycle.


• Vitamin B3 (niacin, includes nicotinic acid and nicotinamide) - helps the metabolism of carbohydrates.


• Vitamin B5 (pantothenic acid) - promotes a large number of metabolic reactions essential for the growth and well-being of animals.


• Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) - is a coenzyme for several enzyme systems involved in the metabolism of proteins, carbohydrates, and fats.


• Vitamin B7 (biotin), also known as vitamin H - plays a role in metabolic processes that lead to the formation of fats and the utilization of carbon dioxide.


• Vitamin B9 (folic acid), also, vitamin M - is necessary for the synthesis of nucleic acids and the formation of red blood cells.


• Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) - is a complex crystalline compound that functions in all cells, but especially in those of the gastrointestinal tract, the nervous system, and the bone marrow. It is known to aid in the development of red blood cells in higher animals.

Food Sources of Vitamin B

• Vitamin B1 (thiamine) - Thiamin is found in whole-grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries, and yeast.


• Vitamin B2 (riboflavin) - Riboflavin is found in whole-grain products, milk, meat, eggs, cheese and peas.


• Vitamin B3 (niacin, includes nicotinic acid and nicotinamide) - Niacin is found in protein-rich foods. The most common protein rich foods are: meats, fish, brewer's yeast, milk, eggs, legumes, potatoes and peanuts.


• Vitamin B5 (pantothenic acid) - Pantothenic acid is found in meats, legumes and whole-grain cereals.


• Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) - Pyridoxine can be found in many foods. Some of the foods that contain it are: liver, meat, brown rice, fish, butter, wheat germ, whole grain cereals, and soybeans.


• Vitamin B7 (biotin), also known as vitamin H - Liver, egg yolk, green vegetables, and whole grains.


• Vitamin B9 (folic acid), also, vitamin M - Folic acid is found in many foods, including yeast, liver, green vegetables, and whole grain cereals.


• Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) - Vitamin B12 can be found in liver, meat, egg yolk, poultry and milk.

Recommended Daily Usage

• Vitamin B1 (thiamine) - 0-6 months (0.3mg), 6-12 months (0.5mg), 1-18 years (1-1.5mg), 18+ years (1.5mg), Pregnant/Lactating (+0.5mg), Theraputic Range: 50mg to 1000mg+


• Vitamin B2 (riboflavin) - 0-6 months (0.4mg), 6-12 months (0.6mg), 1-18 years (1-1.5mg), 18+ years (1.7mg), Pregnant/Lactating (+0.5mg), Theraputic Range: 50mg to 500mg+


• Vitamin B3 (niacin, includes nicotinic acid and nicotinamide) - 0-6 months (6mg), 6-12 months (8mg), 1-18 years (10-15mg), 18+ years (15-20mg), Pregnant/Lactating (+4 mg), Theraputic Range: 100mg to 2000mg+


• Vitamin B5 (pantothenic acid) - 0-6 months (2.5mg), 6-12 months (3mg), 1-18 years (4-7mg), 18+ years (10mg), Pregnant/Lactating (+3mg), Theraputic Range: 250mg to 20g+


• Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) - 0-6 months (0.3mg), 6-12 months (0.6mg), 1-18 years (1-2mg), 18+ years (2.5mg), Pregnant/Lactating (+0.6mg), Theraputic Range: 50mg to 1000mg+


• Vitamin B7 (biotin), also known as vitamin H - 0-6 months (35mcg), 6-12 months (50 mcg), 1-18 years (100-200mcg), 18+ years (300mcg), Pregnant/Lactating (+50mcg), Theraputic Range: 50mcg to 15mg+


• Vitamin B9 (folic acid), also, vitamin M - 0-6 months (30mcg), 6-12 months (50mcg), 1-18 years (100-400mcg), 18+ years (400mcg), Pregnant/Lactating (+1mg), Theraputic Range: 400mcg to 20mg+


• Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) - 0-6 months (0.5mcg), 6-12 months (1.5mcg), 1-18 years (2-4mcg), 18+ years (4-6mcg), Pregnant/Lactating (+1mcg), Theraputic Range: 50mcg to 10mg+

Nutritional Safety



Each of the B vitamins has different safety and usage factors:

• Vitamin B1 - Easily destroyed by alcohol consumption, caffeine, stress, and smoking. Pregnant women may benefit from slightly higher levels of B1. Large doses (5,000 to 10,000 mg) can cause headaches, irritability, rapid pulse, and weakness.


• Vitamin B2 - Absorption or availability is decreased by the use of oral contraceptives, as well as by regular exercise and alcohol consumption. Vegetarians and the elderly may benefit from slightly higher levels of B2. A deficiency of riboflavin can cause skin disorders, anemia, light-sensitive eyes, and inflammation of the soft tissue lining around the mouth and nose.


• Vitamin B3 - Nicotinic acid (niacin) - People who exercise regularly, take oral contraceptives, or have a lot of stress in their lives may need slightly higher levels. A deficiency of niacin causes the disease, pellagra. More than 100mg of vitamin B3 can cause flushing, tingling, itching, headaches, nausea, diarrhea and ulcers.


• Vitamin B5 (Pantothenic acid) - Elderly people and those who take oral contraceptives, as well as those who smoke, or consume alcohol or caffeine may need slightly higher levels. Symptoms of deficiency may include depression and poor appetite. An individual suffering from biotin deficiency may seem lethargic, weak or easily fatigued. Hair loss may result from biotin insufficiency. Additionally in some cases of severe biotin deficiency, eczema occurs. The eczema can appear anywhere on the body but primarily targets the face. Occasionally deficiency will result in a slight swelling or inflammation of the tongue as well.


• Vitamin B6 - Pregnant or breastfeeding/lactating women, those who use contraceptives or hormone replacement therapy, and those who use antibiotics regularly may need slightly higher levels. B6 supplementation is also suggested for those who consume alcohol, smoke, and consume protein above recommended levels. Deficiency of pyridoxine is rare. However, pyridoxine deficiency often occurs in alcoholics. Deficiency causes skin disorders, disruption of the nervous system, confusion, poor coordination and insomnia. Pyridoxine is also called pyridoxal phosphate and pyridoxamine. More than 500mg can cause irreversible nerve damage. The nerve damage can cause impaired walking, numbness, tingling and poor sense of touch.


• Vitamin B7 (Biotin) - Pregnant women and those who use antibiotics on a long-term basis may need increased levels.


• Vitamin B9 (Folic acid) - Elderly people and pregnant women may need higher levels, as well as people who consume alcohol or have risk factors associated with heart disease. Deficiency of folic acid causes anemia, poor growth, and irritation of the mouth. Deficiency of folic acid is common in alcoholics, the elderly, and people who are malnourished. Folic Acid is also called folacin and pteroylglutamic acid.


• Vitamin B12 - Strict vegetarians and vegans, along with pregnant and/or lactating women, and those who consume alcohol or smoke may need increased levels. Deficiency of vitamin B12 causes mouth irritation, brain damage, and a disease called pernicious anemia.

My next article entitled The Function of Vitamin C in our Life will examine the role of Vitamin C in good nutrition.

See you on the Beaches of the World.

Kevin McNabb is the Founder & Chairman of Kevin McNabb International, a company dedicated for producing high quality personal development resources for the direct selling industry (includes MLM, network marketing and Party Plan). For more information please visit: http://KevinMcNabb.com/blog

He is also the author and creator of "The Responsible Direct Seller Series."

Kevin is a freelance writer, blogger and guest blogger and has been a professional network marketer since 1985.

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Benefits Of Vitamin A, Sources and Deficiency

Benefits Of Vitamin A, Sources and Deficiency

By Ashi Jas

Vitamin A is a fat-soluble vitamin and plays an important role in vision, development and maintenance of healthy skin, hair, mucous membranes; immune functions; and reproduction.

Vitamin A is also called retinol. It may be found in any of these forms:

· retinol - the animal form of vitamin A

· other retinoids - retinol, retinal, retinoic acid, and related compounds

· carotenoids - organic pigments that are naturally occurring in plants.

Daily requirement of Vitamin A -

Measurement of the amount of vitamin A is taken in retinol activity equivalents (RAE).

The recommended daily requirement for vitamin A is 700 RAE (retinol activity equivalent) per day for women and 900 RAE per day for men. The requirements are different for growing children, during puberty, and for women who are pregnant or lactating; therefore, please consult your doctor for differences.

Benefits of Vitamin A -

« Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary and intestinal tracts.

« Helps the skin and mucous membranes function as a barrier to bacteria and viruses.

What are the good sources of Vitamin A?

Eating a variety of foods that contain vitamin A (and carotenes) is the best way to get an adequate amount. Fit individuals who eat a balanced diet rarely need supplements. In fact, too much vitamin A can be toxic.

Alcohol, coffee, or excessive iron can all deplete the body's supply of this essential vitamin. But, the good news is that vitamin A is readily available from numerous food sources.

It can be obtained from food in two different forms -

1. Pre-formed vitamin A (called retinol or retinal), found in animal sources. Sources include liver, whole milk, and some fortified food products.

2. Pro-vitamin A (beta-carotene), from plant sources. Come from colourful fruits and vegetables.

The top ten vitamin A-rich foods:

· liver

· sweet potato

· carrots

· mango

· spinach

· cantaloupe

· dried apricots

· milk

· egg yolk

· mozzarella cheese

Low fat and skimmed milk is often fortified with vitamin A because it is removed from milk with the fat.

Vitamin A in foods that come from animals is well absorbed and used efficiently by the body. Vitamin A in foods that come from plants is not as well absorbed as animal sources of vitamin A.

A word of caution:

Too much vitamin A, either from animal sources or supplements, can prove toxic and is particularly dangerous during pregnancy. Excess beta carotene, on the other hand, isn't toxic but can give one a distinct orange hue.

What are the risks associated with vitamin A deficiency?

Zinc is required to make retinol binding protein (RBP) which transports vitamin A in the body. Therefore, a deficiency of zinc limits the body's ability to move vitamin A from the liver to body tissues.

« Night blindness is one of the first signs of vitamin A deficiency.

« Vitamin A deficiency diminishes the ability to fight infections, such as pneumonia.

« Deficiency may increase a child's risk of developing respiratory infections, diarrhea, decreased growth rate, slow bone development, and decrease likelihood of survival from serious illness.

Vegans who do not consume eggs and dairy foods need provitamin A carotenoids to meet their need for vitamin A. They should include a minimum of five servings of fruits and vegetables in their daily diet and regularly choose dark green leafy vegetables and orange and yellow fruits to fulfil recommended amounts of vitamin A.

Vitamin A storage -

Vitamins are easily destroyed and washed out during food preparation and storage.

« If you want to get the maximum vitamin possible from food, refrigerate fresh produce, and keep milk and grains away from strong light.

« Vitamin A can be lost from foods during preparation, cooking, or storage. To retain vitamin A:

« Serve fruits and vegetables raw whenever possible.

« Keep vegetables and fruits covered and refrigerated during storage.

« Steam vegetables , roast or bake meats instead of frying. Some vitamin A is lost in the fat during frying.

« If you take vitamin supplements, store them at room temperature in a dry place that is free of moisture.

What happens if Vitamin A is taken too much?

Some research suggests that having more than an average of 1.5mg per day of vitamin A over many years may affect bones and make them more likely to fracture when older.

Older people, particularly women, are already at risk of osteoporosis. This is where bone density reduces and so the risk of fractures increases.

If pregnant, having large amounts of vitamin A can harm your unborn baby. Therefore, if you are pregnant or thinking of having a baby, you should avoid eating liver or liver products because these are very high in vitamin A. You should also avoid taking supplements that contain vitamin A.

Read more on Vitamin A benefits, vitamin a food sources and deficiency. Also Visit http://www.healthvitaminsguide.com for Information on Vitamins, Minerals, Amino Acids

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Vitamins

Vitamins

By Rajkumar Khatri

Vitamins are a major necessity for a healthy life. Vitamin D may reduce the risk of injuries from falls by more than 20 percent in otherwise healthy men and women age 60 and over. Vitamin D has long been known to strengthen bones but new studies indicate it also improves muscle strength. The combination makes injuries less likely when people fall. Vitamin D is helpful whether it is consumed in fortified foods, dairy products, or supplements.

There are 13 known vitamins and each have different roles within the body.

Vitamin A

Vitamin A occurs in two principal forms in nature: retinol, which is found only in animal sources, and certain carotenoids, the best known of which is 'beta-carotene' found in carrots and other yellow to red plants. Beta-carotene can be converted to retinol in the body, and it may have a role in protecting against heart disease and cancer.

Vitamin A is essential for vision and adequate growth. Deficiency symptoms include night blindness, hyperkeratinosis of the skin, and xerophthalmia - an eye condition, which if untreated can lead to permanent blindness. Vitamin A deficiency is still widespread in many developing countries.

Vitamin A is found in pumpkins, kumara (sweet potato), apricots, squash, nectarines, peaches, and mangos. It is also found in spinach, broccoli, watercress, asparagus and peas.

The B Group Vitamins

The B group vitamins work as a team to convert food to energy. Vitamin B1 is vital for releasing energy from starchy and sugary foods, while vitamins B2, B6, and niacin help release energy from foods including protein and fats.

If you increase your energy intake, particularly by eating more carbohydrates, your body may need extra vitamin B.

Vitamin B12 and folic acid, together with iron and vitamin C are of major importance to sportsmen and women as they are used in the formation of red blood cells which transport oxygen to the muscles.

Vitamin B1 (thiamine)

Vitamin B1 is essential for the release of energy especially from carbohydrates, functioning of nerves, brain and muscles.

The best source of this is vitamin is from dried brewers yeast. Other good sources include pork, poultry, cereals, nuts and beans.

Vitamin B2 (riboflavin)

Vitamin B2 is found in all plant and animal cells. It is necessary for the release of energy from food and for healthy vision and skin.

Yeast and liver contain the highest amount of this vitamin. It is also found in other meat, eggs and dairy food.

Vitamin B6 (pyridoxine)

This vitamin is required for protein and fat metabolism, red blood cell formation, and the nervous system.

The best sources of this vitamin are liver of beef, pork and chicken. Other sources include cereals, fish, nuts, bananas and wheatgerm.

Vitamin B12 (cobalamin)

Vitamin B12 is necessary for the formation of red blood cells, a healthy nervous system, and is essential for growth.

This vitamin is stored efficiently by the body so a deficiency can take years to develop. Since it is found primarily in animal products, vegetarians are at risk from deficiency unless they take supplements. In its most extreme form, deficiency can lead to megaloblastic anaemia and irreversible degeneration of the spinal cord.

Vitamin E is found in animal meat, particularly liver, kidney, heart and brain. It is also present in yeast extract.

Biotin

This is needed for the manufacture of fatty acid and glycogen, protein metabolism and growth. It is found in egg yolk, liver, wholegrain cereals, and nuts.

Vitamin C (ascorbic acid)

Vitamin C is required for the production of collagen, the 'cement' substance that gives structure to muscles, vascular tissues, bones and cartilage. Deficiency causes a weakening of these tissues (scurvy), resulting in capillary bleeding.

Together with beta-carotene and vitamin E, vitamin C forms the trio of antioxidant vitamins now believed to help prevent degenerative diseases such as heart disease and cancer.

Vitamin C is also commonly used as a natural antioxidant, i.e. it is added to foodstuffs to protect colour, aroma or nutrient content, not for its action as a vitamin.

It is essential for the immune system and there is some evidence to show that extra vitamin C may reduce the severity of respiratory infections.

Vitamin C helps iron absorption. Its role in red blood cell formation also helps to transport essential oxygen to exercising muscles.

It promotes healthy body cells, blood vessels, bones and tissues (e.g. tendons and ligaments). It is also necessary for the manufacture of adrenaline.

Vitamin C is not stored within the body so make sure your diet contains a regular supply. It is found naturally in citrus fruits, blackcurrants, Brussels sprouts, strawberries, mango, sweet peppers, parsley, broccoli, kumara, and cauliflower.

Vitamin D

Vitamin D is required for the absorption of calcium and phosphorus from the diet, and is needed for healthy bone growth. It also plays an important role in the proper functioning of muscles, nerves, and blood clotting.

Vitamin D is produced by the action of sunlight on the skin. It is found in wholemilk, margarine, oily fish, and fortified cereals.

Vitamin E

Vitamin E is vital to the formation and normal function of red blood cells and muscles.

Vitamin E is a powerful antioxidant which helps to protect cells from damage by free radicals.

Polyunsaturated fats in our diets are protected from damage by vitamin E. Polyunsaturated fats, which are found in vegetable and fish oils, are essential for the normal function of cells in the body.

Together with beta-carotene and vitamin C , vitamin E forms the trio of antioxidant vitamins now believed to have a preventive effect on degenerative diseases such as heart disease or cancer.

The largest sources of vitamin E are vegetable oils including peanut, soya, palm, sunflower etc. Other sources include nuts, seeds, whole grains and leafy green vegetables.

Folic acid

Folic acid plays an important role in the metabolism of desoxyribonucleic acid (DNA) and ribonucleic acid (RNA), the carriers of genetic information in all living things. It is necessary for the formation of red blood cells and regulating growth cells.

Severe folic acid deficiency in humans results in megaloblastic anaemia. Folic acid reduces the risk of neural tube birth defects when consumed in adequate amounts by women before and during early pregnancy. For this reason, the enrichment of cereal products with folic acid is compulsory in the USA.

Folates are found in a wide variety of foods. The richest sources are liver, dark green leafy vegetables, beans, wheat germ and yeast. Other sources are egg yolk, fortified cereal, milk and dairy products.

Vitamin K

Vitamin K is needed primarily for the blood-clotting mechanism which prevents bleeding to death from cuts and wounds or internal bleeding.

The best plant sources of vitamin K are green leafy vegetables such as spinach, broccoli, cabbage and lettuce. Other sources include tomatoes, potatoes, oats, egg yolk, asparagus, butter and cheese.

Niacin

In the body, niacin is responsible for using the energy provided by food. Niacin is essential for growth and is involved in the production of hormones in the body.

Yeast, liver, poultry, lean meats, nuts and legumes contribute the largest amounts of niacin in food. Milk and green leafy vegetables contain smaller amounts.

Pantothenic acid

Pantothenic acid belongs to the group of B vitamins. It plays a key role in the maintenance and repair of all cells and tissues, the metabolism of fats and carbohydrate, and healthy skin and hair growth.

Pantothenic acid requires vitamin A, vitamin B6, vitamin B12, folic acid and biotin in order to function properly.

It is found in vegetables, liver, yeast extract, kidney, eggs, nuts and bread.

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