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.

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What Does Vitamin D Do For Your Body?

What Does Vitamin C Do For Your Body?

Vitamin D is 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.

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What Does Vitamin C Do To Our Bodies?

What Does Vitamin K Do For Your Body?

Although caffeine, taken in moderate amounts, should not cause any harm its easy to see why the sales of caffeine free drinks are booming.

This is because caffeine is a stimulant but it does have possible negative side effects which makes sense to withdraw it from your diet. The possible unpleasant side effects and concern about health is the main reason for giving it up entirely.

However, as with most drugs, withdrawal should be slow, as some withdrawal symptoms are

• Headache
• Fatigue
• Sleepiness
• Irritability
• Anxiety
• Depression

Work out how many cups of coffee and/or tea you consume each day and try to reduce slowly. Add more milk to your coffee and tea to reduce the amount of caffeine.

If you drink mainly coffee, try and switch to tea as it contains less caffeine then coffee. Then you can slowly acclimatise yourself and switch to herbal tea or decaffeinated tea.

If you are totally addicted to the strong stuff and you want to reduce, you can try mixing your regular coffee with decaffeinated coffee  until you are drinking the completely caffeine free variety.

Drink out of a smaller mug.

Drink caffeine free tea, coffee and colas. There will be some difference in taste but not much.

Drink pure fruit juices instead of commercially made squashes.

If you feel in the need for a pick me up, try taking a brisk walk. Remember, energy begets energy.

Understand that drinking coffee is a habit which can be broken, albeit not a bad habit , but one that could have an adverse effect on your health.

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Positive and Negative Effects of Caffeine
All About Caffeine

This traditional British dish probably dates from around the mid 1600s when it was eaten by the less well off as a meal in itself with no accompaniment.

At its simplest it consist of broken up cauliflower florets lightly boiled, then covered with a grated hard cheese, most often cheddar melted in hot milk and baked in the oven.

Over the centuries an enormous variety of differing recipes have evolved on the original but cheese and milk remain the basic ingredients.

Our Favourite Cauliflower Cheese. – very simple, very tasty and totally delicious.

One medium cauliflower broken into florets and steamed for 10-15 minutes.

For the Sauce:

• 300 ml (1/2 pint) milk
• 15 gms (1/2 oz) butter
• 15gms (1/2 oz) flour
• 150 gms (1/4 lb) approx Cheddar or other hard cheese grated
• Pinch of cayenne pepper
• Salt and ground black pepper to taste
• Grated Parmesan cheese

Prepare the white sauce by blending melted butter and plain flower in a pan over a low heat.

Stir in the milk to make a smooth thickish sauce. Keep stirring over a low heat while slowly adding the grated cheese.

Stir in the cayenne and salt to taste.

Transfer the cauliflower to an open ovenproof dish and pour over the cheese sauce.

Sprinkle grated Parmesan cheese over the top and put into a preheated oven at 200 degrees for about ½ an hour or until the topping turns a rich golden.

Delicious on its own or as an accompaniment to roast meats or cold ham.

NB. Onions, nutmeg, bay leaves grated gruyere or other cheeses, eggs, chopped tomatoes or sliced as a topping, parsley, breadcrumbs and mustard powder are among the many variations that can be added or substituted.

More scrumptious healthy recipes

A Healthy Pizza

Chickpea Stew with Tomatoes and Spinach

Caffeine is a well know drug which has become part of the global culture. Its  mood enhancing ability has made it the number one drink mainly found in coffee and tea,colas and even energy drinks.

However popular it is there are some positive effects but many more negative ones.

Positive Effects of Caffeine ( in very limited doses)

• A quick fix  – i.e. morning pick me up.
• Activates pleasure in the brain, weaker than heroin, but still there.
• Short term adrenaline booster.

Possible Positive Effects Of Caffeine

• Less likely to develop Parkinsons Disease.
• Reduced chances of colon cancer.
• Reduced chances of developing cirrhosis of the liver.
• Possibly beneficial in treating asthma, headaches, migraine.

Negative Effects of Caffeine

• Fatigue and even depression once the caffeine induced adrenaline wears off.
• High doses of caffeine can induce panic attacks.
• Too much caffeine can leave you with a headache or an upset stomach.
• Makes you feel jumpy and irritable if you don’t get another ‘kick’
• Can cause a rapid heartbeat, convulsions or even delirium.
• Lack of deep sleep which is essential for full body power and day after day can add up to a real sleep deficit.
• Can increase anxiety, stress and even food cravings.
• Recent research from the University of Nevada School of Medicine in the US have indicated that high coffee consumption may delay conception.
• Although extremely uncommon too much caffeine in blood plasma can be fatal, normally from abnormal heart rhythms or seizures.

The above may force you back into the cycle of taking more caffeine to help with the negative side effects of the drug.

Medical Uses For Caffeine

Although caffeine has been defined as a drug, it still has many advantageous uses in the medical world.

• Treated with a citrate of potassium or sodium it can help premature babies to breath.
• Young children with breathing problems after surgery can benefit.
• Caffeine can improve the effectiveness of aspirin.
• Research suggests that drinking 1-3 cups of coffee per day can possibly reduce the chances of contracting diabetes.

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All About Caffeine