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Thread: Health Benefits of Vitamins

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    Arrow Health Benefits of Vitamins

    Vitamin A



    Like most vitamins, the existence of Vitamin A in our bodies is to help us maintain good health.

    The primary role of vitamin A is to help build healthy eyes and for growth and bone development while its many other functions include aiding reproductive functions; its anticarcinogenic and antioxidantal properties; preventing and treatment of skin disorders and aging of skin; promoting the growth of strong hair, teeth, skin, and gums and stimulating immunity.


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    Arrow Vitamin A



    Carrots are one of the richest sources of Vitamin A

    Vitamin A is found in a variety of dietary sources and they are:

    - Apricots
    - Asparagus (cooked)
    - Broccoli
    - Capsicums
    - Carrots
    - Dairy products
    - Dark leafy greens
    - Eggs
    - Kidney
    - Mangos
    - Papayas
    - Pumpkins


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    The high importance of vitamin A is such that health issues such as increased susceptibility to infectious diseases and vision problems can arise due to a deficiency in this vitamin.

    Thankfully, the aforementioned list of food sources high in vitamin A are just some of many thus a balanced diet is arguably the best way to get the daily requirement of 900 micrograms per day (mcg/day) for males aged 14 and above and 700 mcg/day for females aged 14 and above.


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    Vitamin D



    The primary existence of Vitamin D in our bodies is to maintain normal blood levels of calcium and phosphorus.

    Without vitamin D - and calcium - bones can become thin, brittle, soft, or misshapen thus causing a huge impact on one's health. Research also suggests that vitamin D may help maintain a healthy immune system and help regulate cell growth and differentiation while the hormone, calcitriol, in vitamin D has been found to have anti-cancer properties.


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    Eggs: One of the richest sources of Vitamin D



    Vitamin D is found in a variety of dietary sources and they are:

    - Butter
    - Dairy products (fortified)
    - Eggs
    - Fish (salmon, sardines and tuna)
    - Fish liver oils
    - Green vegetables
    - Liver
    - Oatmeal
    - Sweet potatoes
    - Vegetable oils
    - Yogurt


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    Besides a balanced diet to provide our bodies with adequate amounts of vitamin D, another great source is via the sun. UV rays from the sun are found to trigger vitamin D synthesis in skin so roughly 10-15 minutes of sun exposure at least two times per week to the face, arms, hands, or back without sunscreen is usually sufficient to provide adequate vitamin D.

    Given the toxicity of vitamin D, it is possible to have an overdose with the most common symptoms being nausea, vomiting, headache and depression, deposition of calcium into internal organs and kidney stones.


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    Vitamin B



    The vitamin B complex is a collection of eight water-soluble vitamins and are needed in very small amounts for various metabolic processes and other functions.

    Although the B-group vitamins are present in many foods, they are very delicate and fragile thus easily destroyed when cooking. Some food processes also removes the B vitamins in certain foods i.e. white flours, breads, sugars and rice making them less nutritious than their wholemeal counterparts.


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    As part of a healthy lifestyle, the B-group vitamins need to be consumed every day because the body cannot store most of them, with the exception of B12 and folate, which are stored in the liver.



    The list of B vitamins are:

    -- Vitamin B1 (Thiamine)
    -- Vitamin B2 (Riboflavin)
    -- Vitamin B3,(Niacin, includes nicotinic acid and nicotinamide)
    -- Vitamin B5 (Pantothenic acid)
    -- Vitamin B6 (Pyridoxine)
    -- Vitamin B7, also Vitamin H (Biotin)
    -- Vitamin B8 (myo-inositol) is no longer classified as a vitamin because it is synthesized by the human body
    -- Vitamin B9, also Vitamin M and Vitamin B-c (Folic acid)
    -- Vitamin B12 (Cyanocobalamin)

    Folic acid (Vitamin B9) plays an important role in facilitating many body processes, namely, cell maintenance and repair, synthesis of DNA, amino acid metabolism and formation of red and white blood cells.


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    Arrow Vitamin B

    Here is a quick break-down of the other B-group vitamins.



    Vitamin B-1 Thiamine

    Necessary for proper metabolism of sugar and starch to provide energy. Maintains a healthy nervous system as well as aiding proper function of the heart and other muscles. Stress increases the need for B-1 and all B
    vitamins.

    Found in Brewer's yeast, wheat germ, oatmeal, whole wheat, bran, whole brown rice, black strap molasses, soybeans, and meats.

    Effective with B-Complex, B-2, Folic Acid, Niacin, Vitamin C, Vitamin E, Manganese.

    Alcohol interferes with the absorption of this water based vitamin.

    Vitamin B-2 Riboflavin

    Critical in the metabolism of carbohydrates, fats and proteins. Needed in the repair of the nails, skin and hair.

    If you are looking to produce a higher level of energy in the body, Vitamin B2 is the one of the more important nutrients. If you exercise every day, you are using up your vitamin B2 supply.

    Cheese and milk are the best dietary sources of this vitamin, also green vegetables and whole grains.


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    Vitamin B-3 Niacin
    Required for the synthesis of sex hormones, as well as being vital to the nervous system. It also aids circulation, and reduces serum cholesterol.

    Because niacin dilates the blood vessels, many people taking this supplement regularly report the heat sensation and redness, commonly occurring in the area of the face.

    The average daily dosage for adults is approximately 15 mg. Fish and chicken are good natural sources.

    Vitamin B-6 Pyridoxine

    Involved in the metabolism of fats, especially the unsaturated fatty acids.
    Required by many amino acids for their metabolism, and also aids in the production of hydrochloric acid.

    This vitamin must be present for the production of both red blood cells, and also antibodies. It plays an important role in the body's immune system

    B6 relieves a wide variety of PMS symptoms, such as breast tenderness, weight gain (water retention) and irritability. This very important vitamin has also been shown to be helpful in reducing or eliminating symptoms of nervous tremors and epileptic seizures.

    Whole grains are a good source of this vitamin.

    Vitamin B-12

    Essential for the correct functioning of all cells, especially bone marrow and nervous tissue, it is also required for red blood cell formation.

    Necessary for normal digestion, absorption of foods, proteins synthesis and carbohydrate and fat metabolism.

    Found in liver, kidney, meats, fish, dairy products and eggs.


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    Vitamin K



    The major health benefit and primary function of vitamin K is to aid in blood clotting by initiating the process of healing thus slowing and stopping the bleeding from a wound.

    The vitamin also plays a vital role in bone metabolism and the absorption of calcium and can help prevent or treat osteoporosis and the loss of bone density. Vitamin K also prevents the hardening of the arteries, which aids in preventing heart disease and heart failure; to reduce risk of bleeding in liver disease, jaundice, malabsorption and treatment of heavy menstrual bleeding.


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    Vitamin K is found in a variety of dietary sources and they are:

    - cabbage
    - cauliflower
    - cereals
    - dairy products
    - eggs
    - kale
    - lettuce
    - meats
    - organ
    - spinach
    - wheat bran


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    Due to the high number of dietary sources, a well and balanced diet will ensure a healthy intake of Vitamin K and because of this, deficiency in this vitamin is very rare and occurs when there is an inability to absorb the vitamin from the intestinal tract. Vitamin K deficiency can also occur after prolonged treatment with oral antibiotics. The recommended daily intake requirement for this vitamin is 90 (µg/day) for both adult males and females.

    For individual intake requirements and advice, always consult your health care professional.


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    Vitamin E



    It seems that when it comes to vitamins, the benefits and importance of 'C' is always on everyone's lips.

    While there's no denying that Vitamin C is one of the most important of all vitamins, one vitamin equally as important while serving similar purposes is Vitamin E.

    As an antioxidant, Vitamin E is essential for protecting body tissue from the damage of oxidation by neutralising free radicals in the body that cause tissue and cellular damage. It is important in the formation of red blood cells and also contributes to a healthy circulatory system.
    Last edited by ♥»вlυεвεггγ«♥; 30-08-2009 at 03:39 AM.


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    Avocado: One of the richest sources of Vitamin E



    Vitamin E is also great for cholesterol as it prevents it from being converted to plaque which thickens the blood vessels and leads to stroke and heart disease.

    Skin and lip protection are also well-known health benefits of vitamin E where it is used to help heal minor wounds without scarring and to soothe and heal broken or stressed skin tissue. Women also use Vitamin E to help minimise the appearance of wrinkles.


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