Archive for the 'Health' Category
Vitamin E is a key antioxidant, so it is particularly important for a healthy heart, blood supply and very good skin.
Key Functions
- Vitamin E is a powerful antioxidant that helps decrease the effects of free radicals, which may damage cells and accelerate signs of the aging process
- Vitamin E is beneficial for a healthy immune system.
- Vitamin E is important for the production of energy from food and for maintaining health at every level.
Food Sources
Wheat germ oil, sunflower oil, sunflower seeds, egg yolk, almonds, pine nuts, peanut butter, sweet potato, soy bean, asparagus, spinach, kiwi and avocado
Usage
A recommended intake is about 10 milligrams for avg adults.
Safety Evidence
Vitamin E has an increased ability to be absorbed with adequate intake of vitamin C and selenium. Its absorption is reduced by high intake of iron. Pregnant and lactating women, those who use oral contraceptives, and people with high-risk heart disease factors may need more vitamin E.
Effects of deficiency
Vitamin E deficiency is very rare in humans, it is usually characterised by nervous disorders.
Caution
- Vitamin E food sources are readily destroyed by heat processing (deep-fat frying) and through oxidation.
- Vitamin E is only stored in your body for a short period of time, making regular intake is essential.
Vitamin D differs from other vitamins in that our body can make it when the skin exposed to sunlight. In its active form, it has hormone-like effects on mineral absorption, bone mineralization and some secretions.
Key Functions
- Vitamin D is crucial for the development of healthy bones and teeth. Without it, the body cannot build or maintain strong bones.
- Vitamin D is a fat-soluble vitamin that plays a role in controlling calcium absorption, which affects bone development and is also essential for blood clotting.
Food Sources
Cod liver oil, herring, mackerel, sardines, salmon, margarine, tuna, and cheddar cheese
Usage
A recommended intake of about 5-7 micrograms.
Safety Evidence
People who avoid the sun completely (or get very little natural sunshine), the elderly population, vegetarians/vegans, and pregnant and lactating women may all benefit from adequate or slightly higher levels of vitamin D.
Effects of deficiency
- Deficiency may result from inadequate intake coupled with inadequate exposure to sunlight.
- Reduces absorption (kidney or liver disorders)
- May cause impaired bone mineralization, and leads to bone softening diseases, rickets in children and osteomalacia in adults, and possibly contributes to osteoporosis.
- Vitamin D deficiency may also be linked to many forms of cancer.
Caution
When vitamin D is in short supply in the body, less calcium is absorbed from food, and blood levels have to be maintained by taking calcium from the bones.
