VITAMIN B COMPLEX

VITAMIN B COMPLEX 

Vitamin B complex consists of the following vitamins – B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), folic acid (folate), B12 (cobalamin), biotin, choline, inositol and PABA (para-aminobenzoic acid). Although all are water soluble and considered nontoxic because excesses are excreted rather than stored, B vitamins are so interrelated that high doses of individual members of the group can create deficiencies of the others unless a comprehensive B complex supplement is taken as a daily supplement. Brewer?s yeast is an excellent source of the B complex vitamins.

VITAMIN A - RETINAL

VITAMIN A - RETINAL

Vitamin A, also called as retinol, is a fat-soluble substance that is important for vision and for the membrane integrity, especially of epithelial cells and mucous membranes. It is thus known to prevent premature aging process of the skin. It is also essential for bone growth, reproduction and embryonic development. It has also been called the anti-infective vitamin and its deficiency can lead to increased frequency of respiratory tract and gastrointestinal infections.

The natural sources of vitamin A are alfalfa, animal livers, apricots, asparagus, beans, beets, broccoli, cabbage, cantaloupe, carrots, cod liver oil, dandelion green, dates, egg yolk, fish and fish liver oils, yellow and red fruits (like apricots, melon and pumpkin), dark green leafy vegetables (especially spinach, spirulina, turnip tops and green peas), garlic, kale, milk and milk products (especially butter and cheese), mustard, oranges, papayas, parsley, peaches, pumpkin, red palm oil, red pepper, soya beans, sweet potatoes, tomatoes, watercress (Jalkumb) and whole cereals.

The deficiency of vitamin A when mild, causes dryness, itching and peeling of the skin, problems in the teeth, bones, soft tissues, digestive tract, allergies, gallstones, etc. It is also useful to resist colds and improve immunity. In severe deficiencies, there are visionary disorders like myopia, night blindness, xerophthalmia (dryness and thickening of the bulbar conjunctiva of the eyes with formation of triangular Bitot's spots), keratomalacia (the cornea undergoes ulceration and necrosis), etc. Also the tissues of the body get damaged leading to recurrent infections of the mouth, respiratory organs, Genito-urinary tract, etc.

Hypervitaminosis A is especially common in children who have been given excessive amounts of vitamin A over a long period of time. The symptoms include irritability, nausea, vomiting, loss of appetite, headache, liver damage, dryness and scaling of skin and in rare cases an increased intracranial pressure.

Vitamin D - Facts

Vitamin D - Facts

Vitamin D is a fat-soluble vitamin. It is important for bone health. Having vitamin D in your diet will maintain the proper levels of calcium and phosphorus in your blood.

These two minerals are needed to build strong bones.  Vitamin D also helps keep the immune system functioning normally helping the body resist some types of disease.In adults, getting too little vitamin D can lead to osteoporosis or osteopenia (weak bones). In children, too little can result in rickets. Signs of rickets are muscle weakness, bowed legs, or knocked knees.Other effects of vitamin D are being studied. Some studies suggest adequate vitamin D may protect against certain cancers and lower risk of autoimmune diseases like rheumatoid arthritis. Other studies suggest high blood levels of vitamin D may increase the risk of pancreatic and colorectal cancer in some people. More research is needed to establish how vitamin D affects risk of chronic disease.

Dissolves in fat but not in water

Where do you get vitamin D?
You have three sources:
1. Sunlight-in spring, summer, and fall your skin can make it for you. Exposing your arms and legs to sunshine for 15-30 minutes at mid-day will provide all the vitamin D you need for that day. However, sunscreen with a protection factor of 8 or higher reduces your skin’s ability to make vitamin D by more than 95 percent.
2. Foods-Natural sources are oily fish like sardines, salmon, and mackerel; cod liver oil; and eggs. Milk, some orange juice, and cereals can be fortified with vitamin D.
3. Supplements-both multivitamins and single doses of vitamin D are available. Supplements  may contain vitamin D2 or vitmain D3. Both D2 and D3 appear to be equally usable by the body.

On the issue of sunlight exposure, by the way, it turns out that super antioxidants greatly boost your body's ability to handle sunlight without burning. Astaxanthin is one of the most powerful "internal sunscreens" and can allow you to stay under the sun twice as long without burning.

Other powerful antioxidants with this ability include the super fruits like Acai, Pomegranates (POM Wonderful juice), blueberries, etc.

6 Super foods for women

Super Food # 5: Vitamin D fortified low fat milk or orange juice

Goal: At least 400 IUs of vitamin D daily

What it does: “Essential to helping the bones absorb calcium from the gut,” says Somer, “vitamin D helps reduce the risk of osteoporosis and may be vital in reducing the risk of diabetes, multiple sclerosis, and tumors of the breast, colon, and ovary.”

Indeed, recent studies from the University of California San Diego suggest that vitamin D has the potential to prevent up to one–half of all breast, colon, and ovarian cancer in the United States .

Somer tells WebMD that a growing body of research indicates many women may be vitamin D deficient. “A combination of staying out of the sun (which the body uses to manufacture vitamin D) and using sunscreen, which blocks the synthesis of vitamin D, has resulted in many women hitting a dangerously low level of this nutrient,” says Somer.

While Vitamin D is found in salmon, mackerel, tuna, and sardines, experts say fortified foods, such as milk, are the best source.

6 Super foods for women

Super Food # 6: Berries (blueberries, strawberries, raspberries, cranberries)

Goal: 3 to 4 servings every week

What It Does: In a way similar to wine, these fruits may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. Krause says research shows anthocyans may decrease the risk of several cancers, including those in the breast and gastrointestinal tract.

“These berries,” says Krause, “are also high in vitamin C and folic acid, which is essential for all women in their childbearing years. And they offer powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging, from the inside out.” Moreover, she tells WebMD that cranberries may help reduce the risk of urinary tract infections in women, while the nutrient, lutein found in all the berries, can help protect vision.