Vitamin K is a group of fat soluble vitamins split into two main subdivisions.

Vitamin K1

This is probably best known for its important role in blood coagulation. A deficiency of vitamin K1 means that any open wound would take longer to for the blood to clot and start the healing process. Sufferers from heart problems who have been put on blood thinning medication such as warfarin to stop or slow down the formation of blood clots leading to strokes or clots on the lungs should avoid foods rich in Vitamin K1.

The principal sources for K1 are green leafy vegetables such as:-

Vitamin K2

Vitamin K2 is produced by bacteria in the gut which can also convert K1 to K2. Vitamin K2  helps to prevent bone loss and fractures in osteoporosis, cirrhosis of the liver, inactivity caused by a stroke, Alzheimer’s and Parkinson disease and anorexia nervosa. It may also have a role to play in the treatment of prostate and liver cancer.

Since 1995 it has been approved in Japan for treatment and prevention of osteoporosis although the United States Federal Drug Agency has not followed suit.

Vitamin K Deficiency Rare In Healthy Adults

Vitamin K is stored in the body fat while any deficiency is rare in healthy adults it can be triggered by the onset of old age. Also diseases such as liver damage and alcoholism, and those on severe diets, bulimics and takers of anti blood clotting drugs can affect the body’s absorption of vitamin K. Among the symptoms are heavy menstrual bleeding, heavy bruising, nose bleeds, bleeding gums, anaemia. Vitamin K2 production in the gut is depleted when using broad spectrum antibiotics.

Enough Vitamin K  Obtained From Normal Diet

Adults in good health should obtain all the Vitamin K their body needs from following a normal diet. In the US and other countries it is considered good practise to administer Vitamin K to babies shortly after birth as their blood clotting abilities are reduced to between 30-60% of normal for the first few days of their life.

How Much Vitamin K Should You Take?

The recommended intake of vitamin K for healthy adult males is 120 micrograms a day and 90 micrograms for adult women. The elderly may benefit from taking vitamin K supplements but should only do so on medical advice. It is also beneficial in the form of a cream to treat broken spider veins, diminish post operative bruising, under eye dark shadows and rosacea.

Elderly Prone To Vitamin K Deficiency

Those approaching late middle age who keep to a regular active exercise regime and consider themselves healthy should be aware of the dangers of the onset of osteoporosis. The increasing fragility and proneness to fracture of the bones is not usually accompanied by any warning symptoms. Any lack of Vitamin K will increase the chances that fractures may occur even as a result of even a minor fall.

#

Suggested Reading

What Does Vitamin D Do For Your Body?

What Does Vitamin C Do For Your Body?

Known as the sunshine vitamin because the human body synthesizes it when exposed to sunshine.

There is sufficient evidence to know that a deficiency is responsible for poor bone health  and is a well known cause of rickets and low bone density  making the body more prone to fractures and breaks.

Recent research suggests that there may be a link to some cancers and heart disease.

Increase in Bone Disease

The chief medical officer for England has announced that medical staff throughout the country are to be contacted as fears that children under five, pregnant and breast feeding women  and adults aged over sixty five should take a vitamin D supplement daily as they may not be getting enough sunlight.

Vitamin D deficiency is suspected in one in four under fives as the incidence in rickets, a softening of the bones, has increased over the last fifteen years.

• Some children may suffer less severe symptoms such as pain in the bones, delay in walking and weak muscles.

• In older adults, vitamin D helps prevent osteoporosis and plays an important part in neuromuscular function, inflammation and cell function.

It is also thought to help protect against Multiple Sclerosis. At one time the vitamin was used in the treatment of Tuberculosis.

Increase in Vitamin D Deficiency Due to Lack of Sun Exposure

As the principal source of vitamin D is sunlight one reason for the deficiency is the much publicised fear that exposure to the sun can cause skin cancers with many parents taking extreme measures to shield their children from the direct rays of the sun.

Some have even gone as far as  encasing their toddlers in wetsuits when on the beach or playing outside.

Cod Liver Oil

To further aggravate the growing problem, vitamin D is only present in a few foodstuffs, the majority of which contain only minimal amounts.

Oily fish such as salmon, mackerel, canned sardines and tuna in oil are good sources while eggs and beef liver contain small amounts.  Cod Liver Oil and other fish oils are excellent sources.

Too Much Vitamin D Can Be Toxic

Many health professionals recommend that a vitamin D supplement should be taken every day, especially by youngsters and the vulnerable elderly but we strongly recommend getting  medical advice before starting.

As with so many vitamin and mineral supplements  there is always a risk of a toxic reaction if you over indulge.

Vitamin D May Delay Age Related Eye Disease

The very latest research indicates that regular intake of Vitamin D may decrease the risk of age related macular degeneration in women.

Macular degeneration is the leading cause of severe vision loss and blindness in the over sixties.

Suggested Reading

What Does Vitamin C Do To Our Bodies?

What Does Vitamin K Do For Your Body?

Vitamin C is necessary to form collagen that, amongst other functions, helps keep the skin firm and to slow down the visible signs of aging.

The two most widely known benefits of Vitamin C are in the prevention of scurvy, a condition that can lead to death, and in the treatment of colds and influenza.

There is inconclusive research to suggest that it can also have some effect in heart disease, polio and other conditions.

Until the 18^th century scurvy was a principal killer of sailors on long voyages when fresh fruit and vegetables could not be stored on board.

When the Royal Navy introduced a regular intake of lime juice into sailors diet the problem was solved. This is why the British are known as “limeys”.

Vitamin C is found in lemons, limes and other citrus fruits, mangoes, papayas, strawberries, tomatoes, broccoli and other green leaf vegetables, green peppers and bean sprouts amongst other plant sources.

In the Indian sub continent limes are considered to have many other curative properties associated with their high vitamin C content.

It is important to note that humans, unlike most other animals, are unable to store vitamin C, and as a consequence a source should be included in the diet on a regular basis.

Do we need Vitamin C Supplements?

As we do not store vitamin c in our bodies a daily intake of a supplement containing the vitamin can be beneficial and unless taken in excessive amounts is unlikely to cause any harm.

There is continuing debate in the medical world concerning the amount of vitamin C that should constitute a recommended daily intake.

Guidance from US and Canadian Government agencies recommend 60 – 95 mgs a day with an upper limit of 2000mgs a day whereas the UK Food Standard Agency puts the level at 40 mgs a day.

Independent researchers have calculated from up to 400mgs a day to a high of over 6000mgs a day as beneficial doses in certain medical conditions.

There is a growing movement in the medical community advocating larger doses than governmental agency recommendations based on research into the short time the vitamin remains effective in a normally functioning human body.

There are conditions that can be harmed by larger than average doses of vitamin C so if in any doubt seek medical advice.

An indication that too large a quantity of the vitamin is being taken is the onset of diarrhea, known as the Bowel Tolerance Limit (BTL). This will cease as soon as the dose is reduced and is harmless.

Those with a serious illness will have a considerably lower BTL than healthy people.

Take the vitamin supplement with or soon after a meal as a large dose on an empty stomach can cause acid indigestion.

Vitamin C is depleted by smoking so give the weed up or take an additional dose of 35mgs a day.

You cannot beat sticking to a regular balanced diet to maintain the optimum levels of vitamins, trace elements and the vital nutrients essential for healthy living.

Despite this there are some for whom their medical practitioner will deem it necessary to supplement their intake of vitamin C so if your skin looks and feels saggy dry and rough, your hair splitting, your gums tending to bleed or you are a heavy smoker you should take medical advice.

Suggested Reading

What Does Vitamin D Do For Your Body?

What Does Vitamin K Do For Your Body?

Vitamins recognized by legislative definitions in the United States include:

Vitamin A

Promotes healthy bone growth, vision, reproduction, cell division and  specialization and helps regulate the immune system.

Sources include whole milk, liver, eggs, some fortified breakfast cereals, carrots, sweet potatoes, spinach and most darkly colored fruit and vegetables.

Vitamin B1 –

Also known as thiamine is essential in converting foods into energy, helps supports the normal function of the nervous system, muscles and heart and promotes normal growth and development.

It is also thought to help regulate appetite. Present in moderate amounts in all foods, the best sources are whole grains and fortified cereals.

Vitamin B2 –

Also known as riboflavin, it is allied to vitamin B1, and supports energy production, is necessary for red blood cell and antibody production, respiration and regulating human growth and reproduction.

It is essential for healthy skin, nails and hair growth, thyroid activity, healing of wounds and general good health.

Sources include liver, kidney, whole grains, green leaf vegetables, milk, yeast, cheese, oily fish, eggs, enriched cereals, almonds and mushrooms.

Vitamin B3 –

Also known as niacin is also part of the vitamin B complex that is primarily involved into converting food into energy.

Regulates circulation, hormone production, the digestive and nervous systems, promotes healthy skin.

Regular alcohol drinkers and vegetarians should consider taking a B3 (Niacin) supplement as alcohol inhibits niacin absorption and diets lacking protein are likely to be B3 deficient.

Effective in lowering levels of (bad) cholesterol. Best sources are beef liver and kidney, pork, turkey, chicken, veal, oily fish, beets, peanuts and strawberries.

Vitamin B6 –

Also known as pyridoxine is necessary to balance the hormonal changes in women, assists in the growth of new cells and the functioning of the immune system, converting food into energy, and in controlling moods, behavior and sex drive.

It is involved in cancer immunity, red blood cell production, preventing skin problems and in fighting certain heart difficulties.

Good sources of B6 are similar to other B vitamins and include eggs, chicken, yeast, carrots, fish, liver, kidneys, peas and walnuts.

Vitamin B12 –

Contains cobalt and is also known as cobalamin. The primary functions are to maintain a healthy nervous system and to produce red blood cells.

Sources include meat, dairy products and eggs but no reliable plant sources.

Sufferers from B12 deficiency, which can have mild to severe symptoms, may be unable to absorb the vitamin through normal food intake and will have to take ongoing regular injections to alleviate the problem.

The B vitamins are interconnected with many associated functions and sources.

Vitamin C

Absorbic Acid. The human body is unable to store Vitamin C and unless replenished constantly, symptoms, the most commonly known of which is scurvy that can become fatal, will quickly occur.

It is important in forming collagen that gives structure to bones, cartilage, muscle and blood vessels and in maintaining bones and teeth, and in the absorption of iron.

Sources are most fruits and vegetables served raw if possible, Vitamin C dissolves in water so if the food must be cooked use the minimal amount of water by steaming or microwaving for as short a time as possible.

Most breakfast cereals and many fruit juices are fortified with Vitamin C. The British are known as ´Limeys´ because the Royal Navy issued limes to sailors to prevent scurvy which could occur due to long periods at sea without fresh fruit and vegetables.

Vitamin D –

The source of this vitamin is best known as being from sunlight, or more accurately, as being made in the body by exposure to UV rays.

It promotes the calcium and phosphorous that are vital in forming and maintaining strong bones.

It may also be involved in regulating cell growth and maintaining a healthy immune system.

Exposure to sunlight (which should be carefully limited) is the principal source, most dairy products contain only limited amounts, better sources include oily fish, fortified cereals, eggs, and beef liver.

Vitamin E –

A is a powerful source of anti – oxidants and as such acts as a barrier to poisons and diseases that can damage the body.

It is also recognized as being involved in immune system function, DNA repair, the protection of blood cells, the nervous system, muscles and the eye retinas from free radical damage.

Best sources include nuts, green vegetables (spinach, broccoli, sprouts) eggs, wholemeal products, soya beans and vegetable oils and particularly olive oil.

If taking this vitamin as a supplement keep the daily dosage well below 1000 milligrams per day and be sure to check with your medical advisor that there is no conflict with any other medication you are on.

Vitamin K –

This vitamin plays an essential role in the production of coagulation proteins, meaning that it is responsible for regulating the ability of the blood to clot.

A deficiency may occur in any age group, but is more often found in infants. Excessive bleeding is the principal symptom.

Any green vegetables, asparagus, oats and oils, such as olive oil, are good sources of this vitamin.

Check with your medical adviser before taking a supplement rich in Vitamin K as this can conflict with other drugs, such as warfarin, that may be prescribed.

NB. It is strongly recommended that a physician or other qualified medical practitioner approve the use of a vitamin and/or mineral supplement before embarking on a course.

Vitamins (combination of two words: Vital Amines) are the complex organic substance essential in small quantities to the metabolism (nutrition) in most animals. The right vitamins are essential for optimum health.

These are found in minute quantities in food, in some cases are produced by the body, and are also produced synthetically.

The human body needs them to work properly, so that we can grow and develop just like we should.

Their deficiency results in many serious disorders.

Vitamins are divided into two major groups: the ‘fat-soluble vitamins’ designated as vitamin A, vitamin D, vitamin E, and vitamin K, and the ‘water-soluble vitamins’ which include vitamin C and the group of molecules referred to as the vitamin B complex.

Each of them has its own special role in the development of human body.

Vitamin A

• Vitamin A, a fat soluble vitamin, plays a really big part in eyesight and helps us to see in dim light and also at night.
• Vitamin A is also involved in the formation and maintenance of healthy skin, hair, and mucous membranes. In addition, it is necessary for proper bone growth, tooth development, reproduction and for the development of epithelial cells (that line any opening to the body e.g.; nose, throat, lungs, mouth, stomach, intestines and urinary tract).
• Vitamin A can be found in eggs, milk, carrots, spinach, sweet potatoes, fish oil, liver (pork, lamb, chicken, turkey or beef), butter, broccoli, apricots, nectarines, cantaloupe, and orange or yellow vegetables or fruits.
• The deficiency of vitamin A can cause two major disorders like: night blindness and drying of skin.

Vitamin B

• Vitamin B itself is a complex of different vitamins like: B1, B2, B6, B12, niacin, folic acid, biotin and pantothenic acid.
• These B vitamins are very important in metabolic activity and in facilitating the red blood cell (which carry oxygen throughout your body). They also help your body make protein and energy.
• The sources of vitamin B are leafy green vegetables seafood, beans, peas, citrus fruits, whole grains (such as wheat and oats), poultry, meats, eggs and dairy products (like milk and yogurt). Some bacteria in our large intestine also prepare some type of B-vitamins.
• The deficiency of vitamin B can cause the disease “Beri Beri”, cracked lips, weak muscles, malformation of red blood cells, affects normal growth and disturbs the nervous system.

Vitamin C

• Vitamin C or ascorbic acid is a water-soluble, antioxidant vitamin that is vital to the production of collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels.
• It is important for keeping body tissues, such as gums and muscles in good shape and it helps in quick healing of wounds.
• In addition, it helps protecting the fat-soluble vitamins A and E as well as fatty acids from oxidation.
• The vitamin C can be found in citrus fruits (like lemon & orange), cantaloupe, strawberries, tomatoes, broccoli, cabbage and in other fresh fruits and vegetables.
• The deficiency of vitamin C affects the healthy skin; poor wound healing and can lead to a disease called “Scurvy” which causes bleeding in gums, easy bruising, bumps of coiled hair on the arms and legs, pain in the joints, muscle wasting, and many other problems.

Vitamin D

• Vitamin D is a fat-soluble vitamin that regulates the formation of bone and the absorption of calcium and phosphorus from the intestine.
• It helps to control the movement of calcium between bone and blood, and vice versa. It is this vitamin you need for strong bones and teeth. In addition it helps your body absorb the amount of calcium it needs.
• Vitamin D can be found in fish liver oil, egg yolks, milk and other dairy products fortified with vitamin D. It is also produced in our body in the presence of ultra violet light and sunlight.
• The deficiency of vitamin D can cause weak bones and bowed legs (in children). And its excess can cause loss of appetite, weight loss, nausea, headache, depression and deposits of calcium in the kidneys.

Vitamin E

• Vitamin E, a fat-soluble vitamin, is essential for the inhibition of oxidation in body tissues, formation of red blood cells, and also prevents breakdown of body tissues.
• It maintains the body tissues and protects the lungs from becoming damaged by polluted air.
• This vitamin can be found in whole grains (such as wheat and oat), wheat germ, leafy green vegetables, sardines, egg yolks, nuts, bread, cereals and seeds.
• The deficiency of this vitamin can cause many diseases like cancer, diabetes, heart disease, and Alzheimer’s disease.