Introduction
The term vitamin E covers eight fat-soluble compounds found in nature. Four of them are called tocopherols and the other four tocotrienols. They are identified by the prefixes α, β, γ and δ. α-Tocopherol is the most common and biologically the most active of these naturally occurring forms of vitamin E. Natural tocopherols occur in RRR-configuration only (RRR-α-tocopherol was formerly designated as d-α-tocopherol). The chemical synthesis of α-tocopherol results in a mixture of eight different stereoisomeric forms which is called all-rac-α-tocopherol (or dl-α-tocopherol). The biological activity of the synthetic form is lower than that of the natural form.
The name tocopherol derives from the Greek words tocos, meaning childbirth, and pherein, meaning to bring forth. The name was coined to highlight its essential role in the reproduction of various animal species.
The ending -ol identifies the substance as being an alcohol.
The importance of vitamin E in humans was not accepted until fairly recently. Because its deficiency is not manifested by a well-recognised, widespread vitamin deficiency disease such as scurvy (vitamin C deficiency) or rickets (vitamin D deficiency), science only began to recognise the importance of vitamin E at a relatively late stage.
Functions
The major biological function of vitamin E is that of a lipid soluble antioxidant preventing the propagation of free-radical reactions. Free radicals are formed in normal metabolic processes and upon exposure to exogenous toxic agents (e.g. cigarette smoke, pollutants). Vitamin E is located within the cellular membranes. It protects polyunsaturated fatty acids (PUFAs) and other components of cellular membranes from oxidation by free radicals. Apart from maintaining the integrity of the cell membranes in the human body, it also protects low density lipoprotein (LDL) from oxidation.
Recently, non-antioxidant functions of α-tocopherol have been identified.
α-Tocopherol inhibits protein kinase C activity, which is involved in cell proliferation and differentiation. Vitamin E inhibits platelet aggregation and enhances vasodilation. Vitamin E enrichment of endothelial cells downregulates the expression of cell adhesion molecules, thereby decreasing the adhesion of blood cell components to the endothelium.
Main functions in a nutshell:
1.Major fat soluble antioxidant of the body
2.Non-antioxidant functions in cell signalling, gene expression and regulation of other cell functions
Dietary sources
Vegetable oils (olive, soya beans, palm, corn, safflower, sunflower, etc.), nuts, whole grains and wheat germ are the most important sources of vitamin E. Other sources are seeds and green leafy vegetables. The vitamin E content of vegetables, fruits, dairy products, fish and meat is relatively low.
The vitamin E content in foods is often reported as α-tocopherol equivalents (α-TE). This term was established to account for the differences in biological activity of the various forms of vitamin E. 1 mg of α-tocopherol is equivalent to 1 TE. Other tocopherols and tocotrienols in the diet are assigned the following values: 1 mg β-tocopherol = 0.5 TE; 1 mg γ-tocopherol = 0.1 TE; 1 mg δ-tocopherol = 0.03 TE; 1 mg α-tocotrienol = 0.3 TE; 1 mg β-tocotrienol = 0.05 TE.
Absorption and body stores
Vitamin E is absorbed together with lipids in the small intestine, depending on adequate pancreatic function and biliary secretion. Tocopherol esters which are present in food supplements and processed food are hydrolysed before absorption. Vitamin E is incorporated into chylomicrons and transported via the lymphatic system to the liver.
α-Tocopherol is the vitamin E form that predominates in blood and tissue. This is due to the action of a liver protein (α-tocopherol transfer protein) preferentially incorporating α-tocopherol into the lipoproteins which deliver it to the different tissues. Vitamin E is found in most human body tissues. The highest vitamin E contents are found in the adipose tissue, liver and muscles. The pool of vitamin E in the plasma, liver, kidneys and spleen turns over rapidly, whereas turnover of the content of adipose tissue is slow.
Measurement
Normal α-tocopherol concentrations in plasma measured by high performance liquid chromatography range from 12-45 μM (0.5-2 mg/100 ml). Plasma α-tocopherol concentrations of <11.6 μM, the level at which erythrocyte haemolyses occurs, indicate poor vitamin E nutritional status. Since plasma levels of α-tocopherol correlate with cholesterol levels, the α-tocopherol concentration is often indicated as α-tocopherol-cholesterol ratio.
Vitamin E content is generally expressed by biological activity, using the scale of International Units (IU). According to this system, 1 mg of RRR-α-tocopherol, biologically the most active of the naturally occurring forms of vitamin E, is equivalent to 1.49 IU vitamin E. The biological activity of 1 mg of all-rac-α-tocopheryl acetate, the synthesised form of vitamin E commonly used in food enrichment, is equivalent to 1 IU. Recently, the unit of α-tocopherol equivalent was established (see: Dietary sources).
Stability
Light, oxygen and heat, detrimental factors encountered in long storage of foodstuffs and food processing, lower the vitamin E content of food. In some foods it may decrease by as much as 50% after only two weeks’ storage at room temperature. To a large extent, frying destroys the vitamin E in vegetable oils.
Esters of α-tocopherol (α-tocopheryl acetate and α-tocopheryl succinate) are used for supplements because they are more resistant to oxidation during storage.
Interactions
Positive interactions
The presence of other antioxidants, such as vitamin C and beta-carotene, supports the antioxidative, protective action of vitamin E; the same is true of the mineral selenium.
Negative interactions
When taken at the same time, iron reduces the availability of vitamin E to the body; this is especially critical in the case of anaemic newborns.
The requirement for vitamin E is related to the amount of polyunsaturated fatty acids consumed in the diet. The higher the amount of PUFAs, the more vitamin E is required.
Vitamin K deficiency may be exacerbated by vitamin E, thereby affecting blood coagulation.
Various medications decrease absorption of vitamin E (e.g., cholestyramine, colestipol, isoniazid).
Deficiency
Because depletion of vitamin E tissue stores takes a very long time, no overt clinical deficiency symptoms have been noted in otherwise healthy adults. Symptoms of vitamin E deficiency are seen in patients with fat malabsorption syndromes or liver disease, in individuals with genetic defects affecting the α-tocopherol transfer protein and in newborn infants, particularly premature infants.
Vitamin E deficiency results in neurological symptoms (neuropathy), myopathy (muscle weakness) and pigmented retinopathy. Early diagnostic signs are leakage of muscle enzymes, increased plasma levels of lipid peroxidation products and increased haemolysis of erythrocytes (red blood cells). In premature infants, vitamin E deficiency is associated with haemolytic anaemia, intraventricular haemorrhage and retrolental fibroplasia.
Disease prevention and therapeutic use
Research studies suggest that vitamin E has numerous health benefits. Vitamin E is thought to play a role in preventing atherosclerosis and cardiovascular diseases (heart disease and stroke) due to its effects on a number of steps in the development of atherosclerosis (e.g. inhibition of LDL oxidation, inhibition of smooth muscle cell proliferation, inhibition of platelet adhesion, aggregation and platelet release reaction).
Recent studies suggest that vitamin E enhances immunity in the elderly, and that supplementation with vitamin E lowers the risk of contracting an upper respiratory tract infection, particularly the common cold.
Researchers are investigating the prophylactic role of vitamin E in protecting against exogenous pollutants and lowering the risk of cancer and of cataracts.
Vitamin E in combination with vitamin C may protect the body from oxidative stress caused by extreme sports (e.g. ultra marathon running).
A role of vitamin E supplementation in the treatment of neurodegenerative diseases (Alzheimer′s disease, amyotrophic lateral sclerosis) is also under investigation.
Recommended Dietary Allowance (RDA)
The recommended daily intake of vitamin E varies according to age, sex and criteria applied in individual countries. In the USA, the RDA for adults is 15 mg RRR-α-tocopherol/day (FNB, 2000). In Europe, adult recommendations range from 4 to 15 mg α-TE/day for men and from 3 to 12 mg α-TE/day for women.
The RDA for vitamin E of 15 mg cannot easily be acquired even with the best nutritional intentions, yet most research studies show that optimal intake levels associated with health benefits tend to be high. Vitamin E intake should also be adapted to that of PUFA, which influences the requirement for this vitamin. The EC Scientific Committee on Foods (SCF) has suggested a consumption ratio of 0.4 mg α-TE per gram of PUFA.
Safety
Vitamin E has low toxicity. After reviewing more than 300 scientific studies, the US-based Institute of Medicine (IOM) concluded that vitamin E is safe for chronic use even at doses of up to 1000 mg per day. A recently published meta-analysis suggested that taking more than 400 IU of vitamin E per day brought a weekly increase in the risk of all-cause mortality. However, much of the research was done in patients at high risk of a chronic disease and these findings may not be generalisable to healthy adults. Many human long-term studies with higher doses of vitamin E have not reported any adverse effects, and it has been concluded that vitamin E intakes of up to 1600 IU (1073 mg RRR-α-tocopherol) are safe for most adults.
The Antioxidant Panel of the Food and Nutrition Board (FNB, 2000) has set the UL (tolerable upper intake level) for adults at 1000 mg/day of any form of supplemental α-tocopherol. In 2003 the EC Scientific Committee on Foods (SCF) established the UL of 300 mg α-TE for adults. Also in 2003, the UK Expert group on Vitamins and Minerals (EVM; 2003) set the UL at 540 mg α-TE for supplemental vitamin E.
Pharmacologic doses of vitamin E may increase the risk of bleeding in patients treated with anticoagulants. Patients on anticoagulant therapy or those anticipating surgery should avoid high levels of vitamin E.
Supplements, food fortifications and other applications
Vitamin E is available in soft gelatine capsules, or as chewable or effervescent tablets, and is found in most multivitamin supplements.
The most common fortified foods are soft drinks and cereals.
The all-rac-α-tocopherol form of vitamin E is widely used as an antioxidant in stabilising edible oils, fats and fat-containing food products.
Research has shown that vitamin E in combination with vitamin C reduces the formation of nitrosamines (a proven carcinogen in animals) in bacon more effectively than vitamin C alone.
Vitamin E has been used topically as an anti-inflammatory agent, to enhance skin moisturisation and to prevent cell damage by UV light.
In pharmaceutical products tocopherol is used, for example, to stabilise syrups, aromatic components, and vitamin A or provitamin A components.
α-Tocopherol is used as an antioxidant in plastics, technical oils and greases, and in the purified, so-called white oils, employed in cosmetics and pharmaceuticals.
Showing posts with label vitamin. Show all posts
Showing posts with label vitamin. Show all posts
Tuesday, April 10, 2012
Biotin
Introduction
Biotin is a colorless, water-soluble member of the B-complex group of vitamins. Although biotin was discovered already in 1901 as a special growth factor for yeast, it took nearly forty years of research to establish biotin as a vitamin. Due to its beneficial effects for hair, skin and nails, biotin is also known as the “beauty vitamin”. There are eight different forms of biotin, but only one of them – D-biotin – occurs naturally and has full vitamin activity. Biotin can only be synthesised by bacteria, moulds, yeasts, algae, and by certain plant species.
Functions
Biotin plays a key role in the metabolism of lipids, proteins and carbohydrates. It acts as a critical coenzyme of four carboxylases (enzymes):
1.acetyl-CoA carboxylase (involved in the synthesis of fatty acids from acetate)
2.propionyl-CoA carboxylase (involved in gluconeogenesis, i.e. the generation of glucose from lactate, glycerol, and amino acids)
3.b-methylcrotonyl-CoA carboxylase (necessary for the metabolism of leucin, an essential amino acid)
4.pyruvate carboxylase (involved in energy metabolism, necessary for the metabolism of amino acids, cholesterol, and odd chain fatty acids)
Biotin also plays a special role in enabling the body to use blood glucose as a major source of energy for body fluids. Furthermore, biotin may have a role in DNA replication and transcription arising from its interaction with nuclear histone proteins. It owes its reputation as the “beauty vitamin” to the fact that it activates protein/amino acid metabolism in the hair roots and fingernail cells.
Main functions in a nutshell:
a.Synthesis of fatty acids, amino acids and glucose
b.Energy metabolism
c.Excretion of by-products from protein metabolism
d.Maintenance of healthy hair, toenails and fingernails
Dietary sources
Biotin is widely distributed in most foods but at very low levels compared to other water-soluble vitamins. It is found in free and protein-bound forms in foods. Its richest sources are yeast, liver and kidney. Egg yolk, soybeans, nuts and cereals are also good sources. 100 g of liver contains approximately 100 μg biotin, whereas most other meats, vegetables and fruits only contain approximately 1 μg biotin /100 g. In animal experiments, biotin bioavailability has been shown to vary considerably (5%-62%), and in cereals it appears to be lower.
Biotin-producing microorganisms exist in the large intestine, but the extent and significance of this enteral synthesis in the overall biotin turnover is difficult to calculate and thus remains a subject of controversy.
Absorption and body stores
In most foodstuffs biotin is bound to proteins from which it is released in the intestine by protein hydrolysis and a specific enzyme, biotinidase. Biotin is then absorbed unchanged in the upper part of the small intestine by an electron-neutral sodium (Na+) gradient dependent carrier-mediated process and also by slow passive diffusion. The carrier is regulated by the availability of biotin, with up-regulation of the number of transporter molecules when biotin is deficient. The colon is also able to absorb biotin via an analogue transport mechanism. Once absorbed, biotin is distributed to all tissues. The presence of a specific biotin carrier protein in plasma is not yet conclusive. The liver and retinal tissues are the main storage places. Biotin metabolites are not active as vitamins and are excreted in the urine. Remarkable amounts of biotin appear in the faeces deriving from colonic bacteria.
Measurement
The body status of biotin can be determined by measuring its activity and/or activation of biotin dependent enzymes – predominately carboxylases – by added biotin. More convenient methods are direct determination of biotin in plasma or serum by microbiological methods or avidin binding assays, or determination of biotin excretion and 3-hydroisovaleric acid in urine. Measurement of biotin in plasma is not a reliable indicator of nutritional status, because reported levels for biotin in the blood vary widely. Thus, a low plasma biotin concentration is not a sensitive indicator of inadequate intake.
Usual serum concentrations = 100 – 400 pmol/L.
Stability
Biotin is relatively stable when heated and so is not easily destroyed in the ordinary processes of cooking but it will leach into cooking water. Processing of food, e.g. canning, causes a moderate reduction in biotin content.
Interactions
Negative interactions
Raw egg whites contain avidin, a glycoprotein that strongly binds with biotin and prevents its absorption. Thus, the ingestion of large quantities of raw egg white over a long period can result in a biotin deficiency. It has also been reported that antibiotics which damage the intestinal flora (thus decreasing bacterial synthesis) can reduce biotin levels. Interactions with certain anticonvulsant drugs and alcohol have also been reported, as they may inhibit intestinal carrier-mediated transport of biotin. Pantothenic acid ingested in large amounts competes with biotin for intestinal and cellular uptake because of their similar structures.
Deficiency
Human biotin deficiency is extremely rare. This is probably due to the fact that biotin is synthesised by beneficial bacteria in the human intestinal tract. Potential deficiency symptoms include anorexia, nausea, vomiting, glossitis, depression, dry scaly dermatitis, conjunctivitis and ataxia, and after long-lasting, severe biotin deficiency, loss of hair colour and hair loss (alopecia). Signs of biotin deficiency in humans have been demonstrated in volunteers consuming a biotin-deficient diet together with large amounts of raw egg white. After 3-4 weeks they developed a fine dry scaly desquamating dermatitis, frequently around the eyes, nose, and mouth. After ten weeks on the diet, they were fatigued, depressed and sleepy, with nausea and loss of appetite. Muscular pains, hyperesthesia and paresthesia occurred, without reflex changes or other objective signs of neuropathy. Volunteers also developed anaemia and hypercholesterolaemia. Liver biopsies in sudden infant death syndrome babies reveal low biotin levels. Most of the affected infants were bottle-fed.
Groups at risk of deficiency
1.patients maintained on total parenteral nutrition
2.people who eat large amounts of raw egg white
3.haemodialysis patients
4.diabetes mellitus
5.individuals receiving some forms of long-term anticonvulsant therapy
6.individuals with biotinidase deficiency or holocarboxylase synthetase (HCS) deficiency (genetic defects)
7.patients with malabsorption, including short-gut syndrome
8.pregnancy may be associated with marginal biotin deficiency
Disease prevention and therapeutic use
There is no direct evidence that marginal biotin deficiency causes birth defects in humans, but an adequate biotin intake/supplementation during pregnancy is advisable.
Biotin is used clinically to treat the biotin-responsive inborn errors of metabolism, holocarboxylase synthetase deficiency and biotinidase deficiency.
Large doses of biotin may be given to babies with a condition called infantile seborrhea or to patients with genetic abnormalities in biotin metabolism. A large number of reports have shown a beneficial effect of biotin in infant seborrheic dermatitis and Leiner’s disease (a generalised form of seborrheic dermatitis).
Biotin supplements are sometimes given to help reduce blood sugar in diabetes patients. People with type 2 diabetes often have low levels of biotin. Some patients with diabetes may have an abnormality in the biotin-dependent enzyme pyruvate carboxylase, which can lead to dysfunction of the nervous system.
The main benefit of biotin as a dietary supplement is in strengthening hair and nails. Biotin supplements may improve thin or splitting toenails or fingernails and improve hair health. Uncomable hair syndrome in children also improves with biotin supplementation, as do certain skin disorders, such as “cradle cap”. Biotin has also been used to combat premature graying of hair, though it is likely to be useful only for those with a low biotin status. In orthomolecular medicine biotin is used to treat hair loss, but scientific evidence is not conclusive.
Biotin has been used for people in weight loss programs to help them metabolise fat more efficiently.
Recommended Dietary Allowance (RDA)
In 1998 the Food and Nutrition Board of the Institute of Medicine felt the existing scientific evidence was insufficient to calculate an EAR, and thus an RDA, for biotin. Instead an Adequate Intake level (AI) has been defined. The AI for biotin assumes that current average intakes of biotin (35 μg to 60 μg/day) are meeting the dietary requirement. An estimation of the safe and adequate daily dietary intake for biotin was made for the first time in 1980 by the Food and Nutrition Board of the United States National Research Council. The present recommendations in the USA are 20-30 μg daily for adults and children over 11 years, and 5-12 μg daily for infants and younger children. France and South Africa recommend a daily intake of up to 300 μg, and Singapore up to 400 μg biotin. Others, including the Federal Republic of Germany, assume that diet and intestinal synthesis provide sufficient amounts.
Safety
No known toxicity has been associated with biotin. Biotin has been administered in doses as high as 40 mg per day without objectionable effects. Due to the lack of reports of adverse effects, no major regulatory authorities have established a tolerable upper level of intake (UL) for biotin.
Supplements and food fortification
Biotin, usually either in the form of crystalline D-biotin or brewer’s yeast, is added to many dietary supplements, infant milk formulas and baby foods, as well as various dietetic products. As a supplement, biotin is often included in combinations of the B vitamins. Monopreparations of biotin are available in some countries as oral and parenteral formulations.
Therapeutic doses of biotin for patients with a biotin deficiency range between 5 and 20 mg daily. Seborrheic dermatitis and Leiner’s disease in infants respond to daily doses of 5 mg. Patients with biotinidase deficiency require life-long biotin therapy in milligram doses (5-10mg/day). Patients with HCS deficiency require supplementation of 40-100 mg/day. If biotin therapy is introduced in infancy, the prognosis for both these genetic defects are good.
A daily supplement of 60 μg biotin for adults and 20 μg for children has been recommended to maintain normal plasma levels in patients on total parenteral nutrition.
Other technical applications
Baker’s yeast (Saccharomyces cerevisiae) is dependent on biotin for growth. Biotin is therefore added as a growth stimulant to the nutrient medium used in yeast fermentation. Also, many of the microorganisms used in modern biotechnology are biotin-dependent. Thus, biotin is added to the growth medium in such cases.
In cosmetics, biotin is used as an ingredient for hair care products.
Biotin is a colorless, water-soluble member of the B-complex group of vitamins. Although biotin was discovered already in 1901 as a special growth factor for yeast, it took nearly forty years of research to establish biotin as a vitamin. Due to its beneficial effects for hair, skin and nails, biotin is also known as the “beauty vitamin”. There are eight different forms of biotin, but only one of them – D-biotin – occurs naturally and has full vitamin activity. Biotin can only be synthesised by bacteria, moulds, yeasts, algae, and by certain plant species.
Functions
Biotin plays a key role in the metabolism of lipids, proteins and carbohydrates. It acts as a critical coenzyme of four carboxylases (enzymes):
1.acetyl-CoA carboxylase (involved in the synthesis of fatty acids from acetate)
2.propionyl-CoA carboxylase (involved in gluconeogenesis, i.e. the generation of glucose from lactate, glycerol, and amino acids)
3.b-methylcrotonyl-CoA carboxylase (necessary for the metabolism of leucin, an essential amino acid)
4.pyruvate carboxylase (involved in energy metabolism, necessary for the metabolism of amino acids, cholesterol, and odd chain fatty acids)
Biotin also plays a special role in enabling the body to use blood glucose as a major source of energy for body fluids. Furthermore, biotin may have a role in DNA replication and transcription arising from its interaction with nuclear histone proteins. It owes its reputation as the “beauty vitamin” to the fact that it activates protein/amino acid metabolism in the hair roots and fingernail cells.
Main functions in a nutshell:
a.Synthesis of fatty acids, amino acids and glucose
b.Energy metabolism
c.Excretion of by-products from protein metabolism
d.Maintenance of healthy hair, toenails and fingernails
Dietary sources
Biotin is widely distributed in most foods but at very low levels compared to other water-soluble vitamins. It is found in free and protein-bound forms in foods. Its richest sources are yeast, liver and kidney. Egg yolk, soybeans, nuts and cereals are also good sources. 100 g of liver contains approximately 100 μg biotin, whereas most other meats, vegetables and fruits only contain approximately 1 μg biotin /100 g. In animal experiments, biotin bioavailability has been shown to vary considerably (5%-62%), and in cereals it appears to be lower.
Biotin-producing microorganisms exist in the large intestine, but the extent and significance of this enteral synthesis in the overall biotin turnover is difficult to calculate and thus remains a subject of controversy.
Absorption and body stores
In most foodstuffs biotin is bound to proteins from which it is released in the intestine by protein hydrolysis and a specific enzyme, biotinidase. Biotin is then absorbed unchanged in the upper part of the small intestine by an electron-neutral sodium (Na+) gradient dependent carrier-mediated process and also by slow passive diffusion. The carrier is regulated by the availability of biotin, with up-regulation of the number of transporter molecules when biotin is deficient. The colon is also able to absorb biotin via an analogue transport mechanism. Once absorbed, biotin is distributed to all tissues. The presence of a specific biotin carrier protein in plasma is not yet conclusive. The liver and retinal tissues are the main storage places. Biotin metabolites are not active as vitamins and are excreted in the urine. Remarkable amounts of biotin appear in the faeces deriving from colonic bacteria.
Measurement
The body status of biotin can be determined by measuring its activity and/or activation of biotin dependent enzymes – predominately carboxylases – by added biotin. More convenient methods are direct determination of biotin in plasma or serum by microbiological methods or avidin binding assays, or determination of biotin excretion and 3-hydroisovaleric acid in urine. Measurement of biotin in plasma is not a reliable indicator of nutritional status, because reported levels for biotin in the blood vary widely. Thus, a low plasma biotin concentration is not a sensitive indicator of inadequate intake.
Usual serum concentrations = 100 – 400 pmol/L.
Stability
Biotin is relatively stable when heated and so is not easily destroyed in the ordinary processes of cooking but it will leach into cooking water. Processing of food, e.g. canning, causes a moderate reduction in biotin content.
Interactions
Negative interactions
Raw egg whites contain avidin, a glycoprotein that strongly binds with biotin and prevents its absorption. Thus, the ingestion of large quantities of raw egg white over a long period can result in a biotin deficiency. It has also been reported that antibiotics which damage the intestinal flora (thus decreasing bacterial synthesis) can reduce biotin levels. Interactions with certain anticonvulsant drugs and alcohol have also been reported, as they may inhibit intestinal carrier-mediated transport of biotin. Pantothenic acid ingested in large amounts competes with biotin for intestinal and cellular uptake because of their similar structures.
Deficiency
Human biotin deficiency is extremely rare. This is probably due to the fact that biotin is synthesised by beneficial bacteria in the human intestinal tract. Potential deficiency symptoms include anorexia, nausea, vomiting, glossitis, depression, dry scaly dermatitis, conjunctivitis and ataxia, and after long-lasting, severe biotin deficiency, loss of hair colour and hair loss (alopecia). Signs of biotin deficiency in humans have been demonstrated in volunteers consuming a biotin-deficient diet together with large amounts of raw egg white. After 3-4 weeks they developed a fine dry scaly desquamating dermatitis, frequently around the eyes, nose, and mouth. After ten weeks on the diet, they were fatigued, depressed and sleepy, with nausea and loss of appetite. Muscular pains, hyperesthesia and paresthesia occurred, without reflex changes or other objective signs of neuropathy. Volunteers also developed anaemia and hypercholesterolaemia. Liver biopsies in sudden infant death syndrome babies reveal low biotin levels. Most of the affected infants were bottle-fed.
Groups at risk of deficiency
1.patients maintained on total parenteral nutrition
2.people who eat large amounts of raw egg white
3.haemodialysis patients
4.diabetes mellitus
5.individuals receiving some forms of long-term anticonvulsant therapy
6.individuals with biotinidase deficiency or holocarboxylase synthetase (HCS) deficiency (genetic defects)
7.patients with malabsorption, including short-gut syndrome
8.pregnancy may be associated with marginal biotin deficiency
Disease prevention and therapeutic use
There is no direct evidence that marginal biotin deficiency causes birth defects in humans, but an adequate biotin intake/supplementation during pregnancy is advisable.
Biotin is used clinically to treat the biotin-responsive inborn errors of metabolism, holocarboxylase synthetase deficiency and biotinidase deficiency.
Large doses of biotin may be given to babies with a condition called infantile seborrhea or to patients with genetic abnormalities in biotin metabolism. A large number of reports have shown a beneficial effect of biotin in infant seborrheic dermatitis and Leiner’s disease (a generalised form of seborrheic dermatitis).
Biotin supplements are sometimes given to help reduce blood sugar in diabetes patients. People with type 2 diabetes often have low levels of biotin. Some patients with diabetes may have an abnormality in the biotin-dependent enzyme pyruvate carboxylase, which can lead to dysfunction of the nervous system.
The main benefit of biotin as a dietary supplement is in strengthening hair and nails. Biotin supplements may improve thin or splitting toenails or fingernails and improve hair health. Uncomable hair syndrome in children also improves with biotin supplementation, as do certain skin disorders, such as “cradle cap”. Biotin has also been used to combat premature graying of hair, though it is likely to be useful only for those with a low biotin status. In orthomolecular medicine biotin is used to treat hair loss, but scientific evidence is not conclusive.
Biotin has been used for people in weight loss programs to help them metabolise fat more efficiently.
Recommended Dietary Allowance (RDA)
In 1998 the Food and Nutrition Board of the Institute of Medicine felt the existing scientific evidence was insufficient to calculate an EAR, and thus an RDA, for biotin. Instead an Adequate Intake level (AI) has been defined. The AI for biotin assumes that current average intakes of biotin (35 μg to 60 μg/day) are meeting the dietary requirement. An estimation of the safe and adequate daily dietary intake for biotin was made for the first time in 1980 by the Food and Nutrition Board of the United States National Research Council. The present recommendations in the USA are 20-30 μg daily for adults and children over 11 years, and 5-12 μg daily for infants and younger children. France and South Africa recommend a daily intake of up to 300 μg, and Singapore up to 400 μg biotin. Others, including the Federal Republic of Germany, assume that diet and intestinal synthesis provide sufficient amounts.
Safety
No known toxicity has been associated with biotin. Biotin has been administered in doses as high as 40 mg per day without objectionable effects. Due to the lack of reports of adverse effects, no major regulatory authorities have established a tolerable upper level of intake (UL) for biotin.
Supplements and food fortification
Biotin, usually either in the form of crystalline D-biotin or brewer’s yeast, is added to many dietary supplements, infant milk formulas and baby foods, as well as various dietetic products. As a supplement, biotin is often included in combinations of the B vitamins. Monopreparations of biotin are available in some countries as oral and parenteral formulations.
Therapeutic doses of biotin for patients with a biotin deficiency range between 5 and 20 mg daily. Seborrheic dermatitis and Leiner’s disease in infants respond to daily doses of 5 mg. Patients with biotinidase deficiency require life-long biotin therapy in milligram doses (5-10mg/day). Patients with HCS deficiency require supplementation of 40-100 mg/day. If biotin therapy is introduced in infancy, the prognosis for both these genetic defects are good.
A daily supplement of 60 μg biotin for adults and 20 μg for children has been recommended to maintain normal plasma levels in patients on total parenteral nutrition.
Other technical applications
Baker’s yeast (Saccharomyces cerevisiae) is dependent on biotin for growth. Biotin is therefore added as a growth stimulant to the nutrient medium used in yeast fermentation. Also, many of the microorganisms used in modern biotechnology are biotin-dependent. Thus, biotin is added to the growth medium in such cases.
In cosmetics, biotin is used as an ingredient for hair care products.
What are vitamin B12 and folate deficiencies?
Vitamin B12, Also known as: Cobalamin; Folic Acid
What are vitamin B12 and folate deficiencies?
B12 and folate are B complex vitamins that are necessary for normal red blood cell formation, tissue and cellular repair, and DNA synthesis. A B12 and/or folate deficiency reflects a chronic shortage of one or both of these vitamins. Since the body stores 3 to 6 years worth of B12 and about a 3 months’ supply of folate in the liver, deficiencies and their associated symptoms can take months to years to manifest in adults. Infants and children will show signs of deficiency more rapidly because they have not yet established extensive reserves.
Over time, a deficiency in either B12 or folate can lead to macrocytic anemia, a condition characterized by the production of fewer but larger red blood cells, thus a decreased ability to carry oxygen. Due to the anemia, those affected may be weak, light-headed, and short of breath. A deficiency in Vitamin B12 can also result in varying degrees of neuropathy or nerve damage that can cause tingling and numbness in the person’s hands and feet. In severe cases, mental changes that range from confusion and irritability to dementia may occur.
Pregnant women need increased amounts of folate for proper fetal development. Because of the added stress of rapidly growing cells (the fetus), increased amounts of folate are required. If a woman has a folate deficiency prior to pregnancy, it will be intensified during gestation and may lead to premature birth and neural tube birth defects, such as spina bifida, in the child. The number of neural tube defect cases decreased by 36% in the U.S. since focusing on folate supplements during pregnancy. Restless leg syndrome during pregnancy is another neurologic symptom associated with decreased folate.
Symptoms
The symptoms associated with B12 and folate deficiency are initially subtle and nonspecific. They are related to the resulting macrocytic anemia, nerve involvement, and gastrointestinal changes. People with an early deficiency may be diagnosed before they experience any overt symptoms. Other affected people may experience a variety of mild to severe symptoms that can include:
Diarrhea
Dizziness
Fatigue, weakness
Loss of appetite
Malabsorption
Paleness
Rapid heart rate
Shortness of breath
Sore tongue and mouth
Tingling, numbness, and/or burning in the feet, hands, arms, and legs (with B12)
Confusion
Paranoia
Causes
There are a variety of causes of B12 and/or folate deficiencies. They include:
Insufficient dietary intake
B12 is found in animal products such as red meat, fish, poultry, milk, and eggs. Folate (also called folic acid) is found in leafy green vegetables, citrus fruits, dry beans, yeast, and fortified cereals. The human body stores several years’ worth of B12(68-19-9) in the liver. Since it is readily available in the food supply, a dietary deficiency of this vitamin is extremely rare in the U.S. It may be seen sometimes with general malnutrition, in vegans (those who do not consume any animal products, including milk and eggs), and breastfed infants of vegans. Deficiencies in children and infants show up fairly quickly since they do not have the stores seen in adults.
Folate deficiency used to be a common, but in 1997 the US government mandated supplementation of cereals, breads, and other grain products with folic acid. Since this implementation, the number of women of child-bearing age with decreased folate levels was reduced from 21% to less than 1%. Because folate is stored in tissue in smaller quantities than B12, folate must be consumed more regularly than Vitamin B12.
Malabsorption
Both B12 and folate deficiencies may be seen with conditions that interfere with absorption in the small intestine. These may include:
Celiac disease
Bacterial overgrowth or the presence of parasites in the intestines
Reduced stomach acid production; stomach acid is necessary to separate B12 from the protein in food. This is the most common cause of B12 deficiency in the elderly and in individuals on drugs that suppress gastric acid production.
Pernicious anemia, the most common cause of B12 deficiency. Intrinsic factor (IF) is a protein made by parietal cells that line the stomach. B12 binds to intrinsic factor, forming a complex that is absorbed in the intestines. With pernicious anemia, little or no intrinsic factor is produced, thus preventing the absorption of B12.
Surgery that removes part of the stomach (and the parietal cells) or the intestines may greatly decrease absorption, a concern that is considered when gastric by-pass procedures are performed.
Chronic pancreatitis
Increased need
All pregnant women need increased amounts of folate for proper fetal development. If a woman has a folate deficiency prior to pregnancy, it will be intensified during gestation and may lead to premature birth and neural tube defects in the child. People with cancer that has spread (metastasized) or with a chronic hemolytic anemia such as sickle cell have an increased need for folate.
Other causes:
Chronic alcoholism can cause B12 and/or folate deficiency due to poor intake and impaired release of B12 from dietary proteins.
Some drugs can cause B12 deficiency, for example, metformin and omeprazole, which cause B12 malabsorption and impaired release of B12 from food proteins due to decrease in gastric acids, respectively.
Anti-seizure medications such as phenytoin can decrease folate as can drugs such as methotrexate, which blocks folate absorption and affect body metabolism and utilization of folate, respectively.
Treatment
Treatment for B12 and folate deficiencies frequently involves long-term or lifetime supplementation. People who lack intrinsic factor or have conditions causing general malabsorption require injections of B12. Folate/folic acid is an oral supplement.
Doctors recommend that all women contemplating having a child take folic acid supplements prior to and during pregnancy to ensure that they have a sufficient store for normal fetal development.
If a person is deficient in both B12 and folate, he will require replenishment of both. If someone with a B12 deficiency only takes folic acid supplements, the macrocytic anemia may be resolved but the underlying neuropathy caused by the B12 deficiency will persist. Appropriate treatment should resolve symptoms but may not reverse all of the nerve damage.
What are vitamin B12 and folate deficiencies?
B12 and folate are B complex vitamins that are necessary for normal red blood cell formation, tissue and cellular repair, and DNA synthesis. A B12 and/or folate deficiency reflects a chronic shortage of one or both of these vitamins. Since the body stores 3 to 6 years worth of B12 and about a 3 months’ supply of folate in the liver, deficiencies and their associated symptoms can take months to years to manifest in adults. Infants and children will show signs of deficiency more rapidly because they have not yet established extensive reserves.
Over time, a deficiency in either B12 or folate can lead to macrocytic anemia, a condition characterized by the production of fewer but larger red blood cells, thus a decreased ability to carry oxygen. Due to the anemia, those affected may be weak, light-headed, and short of breath. A deficiency in Vitamin B12 can also result in varying degrees of neuropathy or nerve damage that can cause tingling and numbness in the person’s hands and feet. In severe cases, mental changes that range from confusion and irritability to dementia may occur.
Pregnant women need increased amounts of folate for proper fetal development. Because of the added stress of rapidly growing cells (the fetus), increased amounts of folate are required. If a woman has a folate deficiency prior to pregnancy, it will be intensified during gestation and may lead to premature birth and neural tube birth defects, such as spina bifida, in the child. The number of neural tube defect cases decreased by 36% in the U.S. since focusing on folate supplements during pregnancy. Restless leg syndrome during pregnancy is another neurologic symptom associated with decreased folate.
Symptoms
The symptoms associated with B12 and folate deficiency are initially subtle and nonspecific. They are related to the resulting macrocytic anemia, nerve involvement, and gastrointestinal changes. People with an early deficiency may be diagnosed before they experience any overt symptoms. Other affected people may experience a variety of mild to severe symptoms that can include:
Diarrhea
Dizziness
Fatigue, weakness
Loss of appetite
Malabsorption
Paleness
Rapid heart rate
Shortness of breath
Sore tongue and mouth
Tingling, numbness, and/or burning in the feet, hands, arms, and legs (with B12)
Confusion
Paranoia
Causes
There are a variety of causes of B12 and/or folate deficiencies. They include:
Insufficient dietary intake
B12 is found in animal products such as red meat, fish, poultry, milk, and eggs. Folate (also called folic acid) is found in leafy green vegetables, citrus fruits, dry beans, yeast, and fortified cereals. The human body stores several years’ worth of B12(68-19-9) in the liver. Since it is readily available in the food supply, a dietary deficiency of this vitamin is extremely rare in the U.S. It may be seen sometimes with general malnutrition, in vegans (those who do not consume any animal products, including milk and eggs), and breastfed infants of vegans. Deficiencies in children and infants show up fairly quickly since they do not have the stores seen in adults.
Folate deficiency used to be a common, but in 1997 the US government mandated supplementation of cereals, breads, and other grain products with folic acid. Since this implementation, the number of women of child-bearing age with decreased folate levels was reduced from 21% to less than 1%. Because folate is stored in tissue in smaller quantities than B12, folate must be consumed more regularly than Vitamin B12.
Malabsorption
Both B12 and folate deficiencies may be seen with conditions that interfere with absorption in the small intestine. These may include:
Celiac disease
Bacterial overgrowth or the presence of parasites in the intestines
Reduced stomach acid production; stomach acid is necessary to separate B12 from the protein in food. This is the most common cause of B12 deficiency in the elderly and in individuals on drugs that suppress gastric acid production.
Pernicious anemia, the most common cause of B12 deficiency. Intrinsic factor (IF) is a protein made by parietal cells that line the stomach. B12 binds to intrinsic factor, forming a complex that is absorbed in the intestines. With pernicious anemia, little or no intrinsic factor is produced, thus preventing the absorption of B12.
Surgery that removes part of the stomach (and the parietal cells) or the intestines may greatly decrease absorption, a concern that is considered when gastric by-pass procedures are performed.
Chronic pancreatitis
Increased need
All pregnant women need increased amounts of folate for proper fetal development. If a woman has a folate deficiency prior to pregnancy, it will be intensified during gestation and may lead to premature birth and neural tube defects in the child. People with cancer that has spread (metastasized) or with a chronic hemolytic anemia such as sickle cell have an increased need for folate.
Other causes:
Chronic alcoholism can cause B12 and/or folate deficiency due to poor intake and impaired release of B12 from dietary proteins.
Some drugs can cause B12 deficiency, for example, metformin and omeprazole, which cause B12 malabsorption and impaired release of B12 from food proteins due to decrease in gastric acids, respectively.
Anti-seizure medications such as phenytoin can decrease folate as can drugs such as methotrexate, which blocks folate absorption and affect body metabolism and utilization of folate, respectively.
Treatment
Treatment for B12 and folate deficiencies frequently involves long-term or lifetime supplementation. People who lack intrinsic factor or have conditions causing general malabsorption require injections of B12. Folate/folic acid is an oral supplement.
Doctors recommend that all women contemplating having a child take folic acid supplements prior to and during pregnancy to ensure that they have a sufficient store for normal fetal development.
If a person is deficient in both B12 and folate, he will require replenishment of both. If someone with a B12 deficiency only takes folic acid supplements, the macrocytic anemia may be resolved but the underlying neuropathy caused by the B12 deficiency will persist. Appropriate treatment should resolve symptoms but may not reverse all of the nerve damage.
Saturday, March 31, 2012
Vitamin C (Ascorbic Acid)
Vitamin C (ascorbic acid) helps tissue and bone grow and repair itself. While vitamin C supplements are extremely popular, research has yet to establish solid health benefits.
Why do people take vitamin C?
Vitamin C is often used for the common cold. However, the evidence is weak. Studies have shown that vitamin C may reduce the odds of getting a cold, but only in specific groups in extreme circumstances, such as soldiers in subarctic environments, skiers, and marathon runners. Studies have not found solid evidence that vitamin C helps prevent or treat colds in average people.
Vitamin C’s antioxidant benefits are also unclear. While some studies of vitamin C supplements have been promising, they have not found solid evidence that vitamin C supplements help with cancer, stroke, asthma, and many other diseases. Evidence does suggest that they do not help with cataracts or high cholesterol.
Data on vitamin C and heart disease are mixed. Some studies show that vitamin C can decrease the risk of peripheral arterial disease in women but not in men. Some research suggests that lower doses of vitamin C, in combination with vitamin E and given as slow-release formulations, might slow the progression of atherosclerosis. This combination appears to benefit both smoking and nonsmoking men but is only minimally effective in women who are postmenopausal. Studies show that patients with peripheral arterial disease seem to have lower levels of vitamin C and higher levels of C-reactive protein, which is a marker of inflammation. So it seems that taking vitamin C decreases the risk of atherosclerosis and peripheral arterial disease. It is too soon to make firm claims about preventing heart disease with vitamin C, because the data are still inconclusive. Vitamin C supplementation should not be the main focus of any patient’s treatment for heart disease.
Data on taking vitamin C for hypertension are also mixed. Taking vitamin C with antihypertensive medications may slightly decrease systolic blood pressure but not diastolic pressure. Supplemental vitamin C — 500 mg per day taken without antihypertensives — doesn’t seem to reduce systolic or diastolic blood pressure. Type 2 diabetics who supplemented with vitamin C and remained on their antihypertensive medications seemed to have a reduction in blood pressure and arterial stiffness. Lower levels of vitamin C in the blood is associated with increased diastolic and systolic blood pressure.
A substantial number of Americans may have low intake levels of vitamin C due to the inadequate intake of fruits and vegetables. The proven and effective use of vitamin C is for treating vitamin C deficiency and conditions that result from it, like scurvy.
Vitamin C also seems to help the body absorb the mineral iron.
What are the risks of taking vitamin C?
Side effects. At recommended doses, vitamin C supplements are safe. However, they can cause upset stomach, heartburn, cramps, and headaches in some people. High doses of vitamin C can cause more intense symptoms, such as kidney stones and severe diarrhea.
Interactions. If you take any other regular medicines, ask your doctor if it’s safe to take vitamin C. It can interact with drugs like aspirin, acetaminophen, antacids, and blood thinners. Nicotine may reduce the effects of vitamin C.
Risks. People who are pregnant or have gout, liver disease, kidney disease, and other chronic diseases should check with a doctor before using high doses of vitamin C supplements.
Why do people take vitamin C?
Vitamin C is often used for the common cold. However, the evidence is weak. Studies have shown that vitamin C may reduce the odds of getting a cold, but only in specific groups in extreme circumstances, such as soldiers in subarctic environments, skiers, and marathon runners. Studies have not found solid evidence that vitamin C helps prevent or treat colds in average people.
Vitamin C’s antioxidant benefits are also unclear. While some studies of vitamin C supplements have been promising, they have not found solid evidence that vitamin C supplements help with cancer, stroke, asthma, and many other diseases. Evidence does suggest that they do not help with cataracts or high cholesterol.
Data on vitamin C and heart disease are mixed. Some studies show that vitamin C can decrease the risk of peripheral arterial disease in women but not in men. Some research suggests that lower doses of vitamin C, in combination with vitamin E and given as slow-release formulations, might slow the progression of atherosclerosis. This combination appears to benefit both smoking and nonsmoking men but is only minimally effective in women who are postmenopausal. Studies show that patients with peripheral arterial disease seem to have lower levels of vitamin C and higher levels of C-reactive protein, which is a marker of inflammation. So it seems that taking vitamin C decreases the risk of atherosclerosis and peripheral arterial disease. It is too soon to make firm claims about preventing heart disease with vitamin C, because the data are still inconclusive. Vitamin C supplementation should not be the main focus of any patient’s treatment for heart disease.
A substantial number of Americans may have low intake levels of vitamin C due to the inadequate intake of fruits and vegetables. The proven and effective use of vitamin C is for treating vitamin C deficiency and conditions that result from it, like scurvy.
Vitamin C also seems to help the body absorb the mineral iron.
What are the risks of taking vitamin C?
Side effects. At recommended doses, vitamin C supplements are safe. However, they can cause upset stomach, heartburn, cramps, and headaches in some people. High doses of vitamin C can cause more intense symptoms, such as kidney stones and severe diarrhea.
Interactions. If you take any other regular medicines, ask your doctor if it’s safe to take vitamin C. It can interact with drugs like aspirin, acetaminophen, antacids, and blood thinners. Nicotine may reduce the effects of vitamin C.
Risks. People who are pregnant or have gout, liver disease, kidney disease, and other chronic diseases should check with a doctor before using high doses of vitamin C supplements.
Vitamin C For A Common Cold
At the very first sign of cold symptoms, many people reach right for a bottle of vitamin C supplements. Vitamin C for the common cold is such a widely accepted treatment that we seek it out in lots of products, such as fortified juices, cough drops, and tea.
Vitamin C was first touted for the common cold in the 1970s. But despite its widespread use, experts say there’s very little proof that vitamin C actually has any effect on the common cold.
Can Vitamin C Prevent or Treat Cold Symptoms?
Vitamin C has been studied for many years as a possible treatment for colds, or as a way to prevent colds. But findings have been somewhat inconsistent. Overall, experts have found little to no benefit for vitamin C preventing or treating the common cold.
In a July 2007 study, researchers wanted to discover whether taking 200 milligrams or more of vitamin C daily could reduce the frequency, duration, or severity of a cold. After reviewing 60 years of clinical research, they found that when taken after a cold starts, vitamin C supplements do not make a cold shorter or less severe. When taken daily, vitamin C very slightly shorted cold duration — by 8% in adults and by 14% in children.
But researchers found the most effect on people who were in extreme conditions, such as marathon runners. In this group, taking vitamin C cut their risk of catching a cold in half.
So what does all this mean?
The average adult who suffers with a cold for 12 days a year would still suffer for 11 days a year if that person took a high dose of vitamin C every day during that year.
For the average child who suffers about 28 days of cold illness a year, taking daily high-dose vitamin C would still mean 24 days of cold illness.
In general, vitamin C is safe to take when ingested through food sources such as fruits and vegetables. For most people, taking vitamin C supplements in the recommended amounts is also safe. The RDA or recommended daily allowance is 90 mg for men and 75 mg for women. High doses of vitamin C (greater than 2000 milligrams per day for adults) may cause kidney stones, nausea, and diarrhea.
If you’re unsure about taking vitamin C for colds, talk to your healthcare provider. Your doctor can answer any questions about vitamin C and colds and about any other dietary supplement that you are taking.
Vitamin C was first touted for the common cold in the 1970s. But despite its widespread use, experts say there’s very little proof that vitamin C actually has any effect on the common cold.
What is vitamin C?
Vitamin C is an important vitamin and antioxidant that the body uses to keep you strong and healthy. Vitamin C is used in the maintenance of bones, muscle, and blood vessels. Vitamin C also assists in the formation of collagen and helps the body absorb iron.
Vitamin C is found naturally in vegetables and fruits, especially oranges and other citrus fruits. This key vitamin is also available as a natural dietary supplement in the form of vitamin C pills and vitamin C chewable tablets.Vitamin C is an important vitamin and antioxidant that the body uses to keep you strong and healthy. Vitamin C is used in the maintenance of bones, muscle, and blood vessels. Vitamin C also assists in the formation of collagen and helps the body absorb iron.
Vitamin C has been studied for many years as a possible treatment for colds, or as a way to prevent colds. But findings have been somewhat inconsistent. Overall, experts have found little to no benefit for vitamin C preventing or treating the common cold.
In a July 2007 study, researchers wanted to discover whether taking 200 milligrams or more of vitamin C daily could reduce the frequency, duration, or severity of a cold. After reviewing 60 years of clinical research, they found that when taken after a cold starts, vitamin C supplements do not make a cold shorter or less severe. When taken daily, vitamin C very slightly shorted cold duration — by 8% in adults and by 14% in children.
But researchers found the most effect on people who were in extreme conditions, such as marathon runners. In this group, taking vitamin C cut their risk of catching a cold in half.
So what does all this mean?
The average adult who suffers with a cold for 12 days a year would still suffer for 11 days a year if that person took a high dose of vitamin C every day during that year.
For the average child who suffers about 28 days of cold illness a year, taking daily high-dose vitamin C would still mean 24 days of cold illness.
When vitamin C was tested for treatment of colds in 7 separate studies, vitamin C was no more effective than placebo at shortening the duration of cold symptoms.
Is Vitamin C Safe to Take?In general, vitamin C is safe to take when ingested through food sources such as fruits and vegetables. For most people, taking vitamin C supplements in the recommended amounts is also safe. The RDA or recommended daily allowance is 90 mg for men and 75 mg for women. High doses of vitamin C (greater than 2000 milligrams per day for adults) may cause kidney stones, nausea, and diarrhea.
If you’re unsure about taking vitamin C for colds, talk to your healthcare provider. Your doctor can answer any questions about vitamin C and colds and about any other dietary supplement that you are taking.
Healthy what do the fruit of hairdressing have?(4)
Spring is coming,more and more fruit make everyone mouth-watering. In addition to delicious fruit, the health benefits, but also with a variety of natural skin care efficacy. Living at home you summarize the eight kinds of beauty fruit, care skin and face, and keep skin healthy and moist.
Lemon
Lemon is one of the world’s most medicinal value of fruit, rich in vitamin C, citric acid, malic acid, high levels of sodium and low amount of potassium and other nutrients on health is very good. It is also called “Western King”, which is to lift the meat smell of fish and seafood because of its fragrance taste from the taste, and contains nicotinic acid and organic acids, but also kill the bacteria other than food, a strong bactericidal effect, the lemon has been standing in Western fruity spices.
Beauty: lemon for a good whitening effect, thanks to the citric acid and citrate, these two ingredients can help to dilute the pigments and decomposition of subcutaneous pigment particles, increase vitality and resistance of blood vessels. Acid composition, in addition to a whitening effect, but also can make the skin more elastic and silky smooth.
Citrus
Citrus is planted in the holy garden in Greek mythology “golden apple, orange, tangerine, orange, kumquat, grapefruit, trifoliate general term, originating in China. Citrus vitamin A, B1, C content of high, according to nutrition experts say, per person per day of vitamin C required to eat three oranges is enough.
Beauty: Citrus is the main source of vitamin C in skin care products. Its rich vitamin C, whitening, anti-inflammatory effects. Fresh fruit, soothing nerves and help antidepressant, boost mood. Orange oil and orange blossom and lavender essential oils to reconcile the use, but also play down the stretch marks and scars.
Lemon
Lemon is one of the world’s most medicinal value of fruit, rich in vitamin C, citric acid, malic acid, high levels of sodium and low amount of potassium and other nutrients on health is very good. It is also called “Western King”, which is to lift the meat smell of fish and seafood because of its fragrance taste from the taste, and contains nicotinic acid and organic acids, but also kill the bacteria other than food, a strong bactericidal effect, the lemon has been standing in Western fruity spices.
Citrus
Citrus is planted in the holy garden in Greek mythology “golden apple, orange, tangerine, orange, kumquat, grapefruit, trifoliate general term, originating in China. Citrus vitamin A, B1, C content of high, according to nutrition experts say, per person per day of vitamin C required to eat three oranges is enough.
Beauty: Citrus is the main source of vitamin C in skin care products. Its rich vitamin C, whitening, anti-inflammatory effects. Fresh fruit, soothing nerves and help antidepressant, boost mood. Orange oil and orange blossom and lavender essential oils to reconcile the use, but also play down the stretch marks and scars.
Friday, March 30, 2012
Essential vitamins for women
If you’re a health-conscious woman, you probably know your nutritional needs change with each stage of life. If you’re of childbearing age, you need an adequate intake of folic acid to prevent birth defects. If you’ve experienced the menopause, you may need to increase your intake of calcium and vitamin D to keep your bones strong. A deficiency of either vitamin when your body needs it can lead to serious health problems.
What are vitamins anyway?
Vitamins are essential chemicals that take part in all your body’s processes. They do that by participating in reactions inside cells. Each vitamin performs a specific function in the body, and no single food contains all the vitamins you need. Except for vitamin D, the human body cannot make vitamins. So you need to get vitamins from the foods you eat or from vitamin supplements.
At different stages of your life, your body’s need for specific vitamins varies. When you don’t get enough of a particular vitamin you need, you run the risk of serious health problems.
Many women know that eating five servings of fruit and vegetables each day is a good way to get their essential vitamins. Most women, though, don’t eat the quantity of fruits and vegetables that are recommended. As a result, many women in every age group are at risk of vitamin deficiencies.
Let’s look at some essential vitamins for women. Let’s explore what each vitamin does to boost your health and which whole foods are good sources of this vitamin. Let’s also examine how much you need to prevent disease, as well as which vitamins are more important depending on your specific stage of life.
How do antioxidant vitamins boost health?
Many foods have antioxidant properties. However, there are specific vitamins that are known as antioxidant vitamins. They include vitamin A — retinol and the carotenoids — vitamin C, and vitamin E. These antioxidant vitamins appear to play a role in the body’s cell-protection system. They do this by neutralising highly reactive and unstable molecules, called free radicals, that your body produces.
Free radicals have been shown to disrupt and tear apart vital cell structures like cell membranes. Antioxidants tie up these free radicals and take away their destructive power. That may reduce the risk of chronic illness and slow down the ageing process. Some researchers also believe that antioxidants might help boost immune function when a system is under stress. Antioxidants include:
Beta-carotene, found in apricots, carrots, cantaloupe, and pumpkin, is converted to vitamin A in the body. Vitamin A aids in the building and strengthening of bones, soft tissue, skin, and mucous membranes. Other carotenoid compounds also have antioxidant properties including alpha-carotene (found in carrots, cantaloupe, and pumpkin), gamma-carotene (found in apricots and tomatoes) and lycopene (found in tomatoes, watermelon, and guava).Food sources of beta-carotene include apricots, broccoli, cantaloupe, carrots, kale, papaya, peach, pumpkin, red peppers, and spinach.
Vitamin C, ascorbic acid, aids in wound healing and plays a role in the formation of red blood cells. Vitamin C also boosts levels of the brain chemical noradrenaline. Noradrenaline is a neurotransmitter. It boosts alertness and increases concentration. Studies show that when the body is under great stress, or during the ageing process, levels of ascorbic acid decline.Food sources of vitamin C include broccoli, grapefruit and grapefruit juice, kiwi, oranges, pepper, potato, strawberries, and tomato.
Vitamin E is also known as tocopherol. It plays a key role in the formation of red blood cells and in the maintenance of cell membranes. Vitamin E may slow age-related changes in the body. Adults with intestinal disorders of malabsorption may be deficient in vitamin E. But taking too much vitamin E daily increases the risk of bleeding.Food sources of vitamin E include margarine, corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.
What are the recommendations for antioxidants?
Many adults have trouble getting enough antioxidants in their daily diet. You can make sure you get enough antioxidants for optimal health by eating at least five servings of fresh fruits and vegetables each day as recommended in the government’s 5 a day campaign. If your diet is low in fruit and vegetables, talk to your doctor about vitamin supplements.
Are the B vitamins important for women’s health?
All B vitamins are important to a woman’s health. However, three vitamins in particular — vitamins B6 and B12 and folic acid — are especially important. These B vitamins are essential to brain function, red blood cell formation, and building DNA.
In addition, if you’re pregnant, taking the B vitamin folic acid can significantly lower the risk of neural tube defects such as spina bifida. Poor eating habits, alcohol abuse, cigarette smoking, and oral contraceptives have all been linked to low blood levels of folic acid.
Except among alcoholics or other severely malnourished people, deficiency of B vitamins is rare. When it does occur, B vitamin deficiency can cause irritability, depression, confusion. It can also cause inflammation of the tongue and mouth. Here’s information about these important B vitamins:
Vitamin B6 is also known as pyridoxine. It’s important for metabolism and also for brain function. Vitamin B6 deficiency can result in a form of anaemia. Although some older adults have low levels of vitamin B6, true deficiency is rarely seen in the UK. Vitamin B6 is one of the few water-soluble vitamins that can be toxic if taken in large doses. So eating healthy foods with vitamin B6 is usually the best way to get it.Food sources of vitamin B6 include avocado, banana, beans, cereal, meats, oatmeal, poultry, seeds.
Vitamin B12, like the other B vitamins, is important for metabolism, normal cell division, and protein synthesis. Anaemia is one of the most common consequences of vitamin B12 deficiency. Vegetarians of all ages are at risk of deficiency and may benefit from a daily vitamin B12 supplement. Vitamin B12 levels can be measured by a blood test. Your doctor can advise you if a blood test or supplement is needed.
If you’re over age 50, you may have difficulty absorbing vitamin B12 in its natural form because of changes in the stomach. You may need three-monthly injections of vitamin B12.Food sources of vitamin B12 include cheese, eggs, fish, meat, milk, and yogurt.
Folate, or folic acid, is essential in the development of the central nervous system. This key nutrient also helps to make DNA and RNA, the building blocks of cells. It also prevents alterations to DNA that can lead to cancer. Adults and children require folate to build normal red blood cells and prevent anaemia.
Deficiencies of folate in women who are pregnant are linked to neural tube defects such as spina bifida. Spina bifida is an incomplete closure of the spine. Because of this risk of birth defects, many foods, such as breads and breakfast cereals, are now fortified with folic acid.
Food sources of folate include vegetables such as spinach and greens, asparagus, citrus fruits, melons, strawberries, fortified grains, legumes, beans — especially chickpeas, black beans, and kidney beans — nutritional yeast, eggs, and organ meats such as liver.
What are the recommendations for B vitamins?
You’ll get all the vitamin B6 you need by eating a healthy diet rich in fruits and vegetables. Vegetarians and vegans should make concerted efforts to ensure their vitamin B12 intake, while older people may want to check with their doctor about their risk of vitamin B12 deficiency and whether they may need vitamin B12 injections. In many women of childbearing age, folate intake through foods is not adequate to prevent birth defects. If you’re considering becoming pregnant, talk to your doctor about your need for folic acid supplementation.
Is vitamin D important for women?
Vitamin D is usually categorized as a fat-soluble vitamin. However, it actually functions as a hormone in the body. Vitamin D helps to activate calcium and phosphorus — important minerals for keeping bones strong — into the bloodstream. When the body is depleted of vitamin D or has an insufficient supply, your body turns to the bones for replenishing calcium and phosphorus. This can thin your bones and contribute to osteoporosis.
Food sources of vitamin D include fish. And of course, sunshine is an excellent source as well.
What are the recommendations for vitamin D?
Younger adults may get plenty of sunlight throughout the day to keep this vitamin at the proper level. Many middle aged and older adults, on the other hand, may have a problem. The Food Standards Agency recommends that older adults, people of Asian origin, and people who do not get adequate sunlight each day take extra vitamin D from vitamin D-fortified foods and/or supplements. Because calcium and vitamin D are closely linked, many doctors recommend that older people, especially post-menopausal women, take a combined calcium and vitamin D supplement.
What foods contain vitamin K?
Vitamin K is not considered an essential vitamin. It does, though, play a key role in promoting strong bones and maintaining normal blood clotting in older people. The best food sources of vitamin K include green leafy vegetables, soybean oil, broccoli, alfalfa, cooked spinach, and fish oil.
Do I have to eat whole foods to get these essential vitamins or could I use supplements?
Most dieticians recommend getting essential vitamins through whole foods without relying on supplements. But talk to your doctor to make sure.
With whole fruits you get specific vitamins as well as all the essential nutrients necessary for immune function and energy.
The likelihood of ingesting too much of any vitamin from whole foods is remote. However, overdosing from mega-vitamin supplementation does occur. In large doses, some vitamins have documented side-effects that tend to be more severe. For these reasons, you should never take mega-doses of any vitamin without speaking to your doctor first.
What are vitamins anyway?
Vitamins are essential chemicals that take part in all your body’s processes. They do that by participating in reactions inside cells. Each vitamin performs a specific function in the body, and no single food contains all the vitamins you need. Except for vitamin D, the human body cannot make vitamins. So you need to get vitamins from the foods you eat or from vitamin supplements.
At different stages of your life, your body’s need for specific vitamins varies. When you don’t get enough of a particular vitamin you need, you run the risk of serious health problems.
Many women know that eating five servings of fruit and vegetables each day is a good way to get their essential vitamins. Most women, though, don’t eat the quantity of fruits and vegetables that are recommended. As a result, many women in every age group are at risk of vitamin deficiencies.
Let’s look at some essential vitamins for women. Let’s explore what each vitamin does to boost your health and which whole foods are good sources of this vitamin. Let’s also examine how much you need to prevent disease, as well as which vitamins are more important depending on your specific stage of life.
How do antioxidant vitamins boost health?
Many foods have antioxidant properties. However, there are specific vitamins that are known as antioxidant vitamins. They include vitamin A — retinol and the carotenoids — vitamin C, and vitamin E. These antioxidant vitamins appear to play a role in the body’s cell-protection system. They do this by neutralising highly reactive and unstable molecules, called free radicals, that your body produces.
Free radicals have been shown to disrupt and tear apart vital cell structures like cell membranes. Antioxidants tie up these free radicals and take away their destructive power. That may reduce the risk of chronic illness and slow down the ageing process. Some researchers also believe that antioxidants might help boost immune function when a system is under stress. Antioxidants include:
Beta-carotene, found in apricots, carrots, cantaloupe, and pumpkin, is converted to vitamin A in the body. Vitamin A aids in the building and strengthening of bones, soft tissue, skin, and mucous membranes. Other carotenoid compounds also have antioxidant properties including alpha-carotene (found in carrots, cantaloupe, and pumpkin), gamma-carotene (found in apricots and tomatoes) and lycopene (found in tomatoes, watermelon, and guava).Food sources of beta-carotene include apricots, broccoli, cantaloupe, carrots, kale, papaya, peach, pumpkin, red peppers, and spinach.
Vitamin C, ascorbic acid, aids in wound healing and plays a role in the formation of red blood cells. Vitamin C also boosts levels of the brain chemical noradrenaline. Noradrenaline is a neurotransmitter. It boosts alertness and increases concentration. Studies show that when the body is under great stress, or during the ageing process, levels of ascorbic acid decline.Food sources of vitamin C include broccoli, grapefruit and grapefruit juice, kiwi, oranges, pepper, potato, strawberries, and tomato.
Vitamin E is also known as tocopherol. It plays a key role in the formation of red blood cells and in the maintenance of cell membranes. Vitamin E may slow age-related changes in the body. Adults with intestinal disorders of malabsorption may be deficient in vitamin E. But taking too much vitamin E daily increases the risk of bleeding.Food sources of vitamin E include margarine, corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.
What are the recommendations for antioxidants?
Many adults have trouble getting enough antioxidants in their daily diet. You can make sure you get enough antioxidants for optimal health by eating at least five servings of fresh fruits and vegetables each day as recommended in the government’s 5 a day campaign. If your diet is low in fruit and vegetables, talk to your doctor about vitamin supplements.
Are the B vitamins important for women’s health?
All B vitamins are important to a woman’s health. However, three vitamins in particular — vitamins B6 and B12 and folic acid — are especially important. These B vitamins are essential to brain function, red blood cell formation, and building DNA.
In addition, if you’re pregnant, taking the B vitamin folic acid can significantly lower the risk of neural tube defects such as spina bifida. Poor eating habits, alcohol abuse, cigarette smoking, and oral contraceptives have all been linked to low blood levels of folic acid.
Except among alcoholics or other severely malnourished people, deficiency of B vitamins is rare. When it does occur, B vitamin deficiency can cause irritability, depression, confusion. It can also cause inflammation of the tongue and mouth. Here’s information about these important B vitamins:
Vitamin B6 is also known as pyridoxine. It’s important for metabolism and also for brain function. Vitamin B6 deficiency can result in a form of anaemia. Although some older adults have low levels of vitamin B6, true deficiency is rarely seen in the UK. Vitamin B6 is one of the few water-soluble vitamins that can be toxic if taken in large doses. So eating healthy foods with vitamin B6 is usually the best way to get it.Food sources of vitamin B6 include avocado, banana, beans, cereal, meats, oatmeal, poultry, seeds.
Vitamin B12, like the other B vitamins, is important for metabolism, normal cell division, and protein synthesis. Anaemia is one of the most common consequences of vitamin B12 deficiency. Vegetarians of all ages are at risk of deficiency and may benefit from a daily vitamin B12 supplement. Vitamin B12 levels can be measured by a blood test. Your doctor can advise you if a blood test or supplement is needed.
If you’re over age 50, you may have difficulty absorbing vitamin B12 in its natural form because of changes in the stomach. You may need three-monthly injections of vitamin B12.Food sources of vitamin B12 include cheese, eggs, fish, meat, milk, and yogurt.
Folate, or folic acid, is essential in the development of the central nervous system. This key nutrient also helps to make DNA and RNA, the building blocks of cells. It also prevents alterations to DNA that can lead to cancer. Adults and children require folate to build normal red blood cells and prevent anaemia.
Deficiencies of folate in women who are pregnant are linked to neural tube defects such as spina bifida. Spina bifida is an incomplete closure of the spine. Because of this risk of birth defects, many foods, such as breads and breakfast cereals, are now fortified with folic acid.
Food sources of folate include vegetables such as spinach and greens, asparagus, citrus fruits, melons, strawberries, fortified grains, legumes, beans — especially chickpeas, black beans, and kidney beans — nutritional yeast, eggs, and organ meats such as liver.
What are the recommendations for B vitamins?
You’ll get all the vitamin B6 you need by eating a healthy diet rich in fruits and vegetables. Vegetarians and vegans should make concerted efforts to ensure their vitamin B12 intake, while older people may want to check with their doctor about their risk of vitamin B12 deficiency and whether they may need vitamin B12 injections. In many women of childbearing age, folate intake through foods is not adequate to prevent birth defects. If you’re considering becoming pregnant, talk to your doctor about your need for folic acid supplementation.
Is vitamin D important for women?
Vitamin D is usually categorized as a fat-soluble vitamin. However, it actually functions as a hormone in the body. Vitamin D helps to activate calcium and phosphorus — important minerals for keeping bones strong — into the bloodstream. When the body is depleted of vitamin D or has an insufficient supply, your body turns to the bones for replenishing calcium and phosphorus. This can thin your bones and contribute to osteoporosis.
Food sources of vitamin D include fish. And of course, sunshine is an excellent source as well.
What are the recommendations for vitamin D?
Younger adults may get plenty of sunlight throughout the day to keep this vitamin at the proper level. Many middle aged and older adults, on the other hand, may have a problem. The Food Standards Agency recommends that older adults, people of Asian origin, and people who do not get adequate sunlight each day take extra vitamin D from vitamin D-fortified foods and/or supplements. Because calcium and vitamin D are closely linked, many doctors recommend that older people, especially post-menopausal women, take a combined calcium and vitamin D supplement.
What foods contain vitamin K?
Vitamin K is not considered an essential vitamin. It does, though, play a key role in promoting strong bones and maintaining normal blood clotting in older people. The best food sources of vitamin K include green leafy vegetables, soybean oil, broccoli, alfalfa, cooked spinach, and fish oil.
Do I have to eat whole foods to get these essential vitamins or could I use supplements?
Most dieticians recommend getting essential vitamins through whole foods without relying on supplements. But talk to your doctor to make sure.
With whole fruits you get specific vitamins as well as all the essential nutrients necessary for immune function and energy.
The likelihood of ingesting too much of any vitamin from whole foods is remote. However, overdosing from mega-vitamin supplementation does occur. In large doses, some vitamins have documented side-effects that tend to be more severe. For these reasons, you should never take mega-doses of any vitamin without speaking to your doctor first.
Healthy what do the fruit of hairdressing have?(3)
Spring is coming,more and more fruit make everyone mouth-watering. In addition to delicious fruit, the health benefits, but also with a variety of natural skin care efficacy. Living at home you summarize the eight kinds of beauty fruit, care skin and face, and keep skin healthy and moist.
Grapes
Between all kinds of fruits, the grape’s most senior dating back more than 650 million years ago proved already. Do not look at it a little fruit, nutrition is very powerful, Large amounts of glucose is the most easily absorbed by the body’s nutrition. Grapes also contain acid, minerals such as calcium, potassium, phosphorus, iron and vitamins, contains many essential amino acids. More than grapes and beauty, more to prevent thrombosis, prevention of cardiovascular diseases, but also anti-cancer.
Beauty: The grape called the king of the beauty of the fruit sector. First of all, the grape seeds are rich in fatty acids on the skin soft and moisturizing effect. Secondly, the flesh of grapes contains an integral water-soluble vitamin B complex, sugar, potassium, calcium, phosphorus, magnesium and other mineral metabolism. The best nutrition, is to peel and stalk is the polyphenol content in the most part, the grape polyphenols effective antioxidant.
Pomegranate
Pomegranate ripe crack, dripping bright red pomegranate seeds, people emotion hidden under it looks gorgeous. Pomegranate Antioxidant beauty best fruit, Qingrejiedu, have left a good name in the “Compendium of Materia Medica” and many other history books. On a global scale studies have shown that red pomegranate fruit in vitamin C, B6, E, folic acid and minerals such as calcium, magnesium and zinc and other content is much higher than other fruits, so far found that the fruit is one of the highest nutritional content.
Beauty: Pomegranate is the most abundant red pomegranate polyphenols and anthocyanins, known as the two kings of antioxidant community. Antioxidant efficacy of green tea three times, is 20 times the vitamin C, vitamin E of 50 times, it can lead to dull skin, listless yellow, tired of free radicals swept away and do a thorough detoxification and restore the skin pure.
Grapes
Between all kinds of fruits, the grape’s most senior dating back more than 650 million years ago proved already. Do not look at it a little fruit, nutrition is very powerful, Large amounts of glucose is the most easily absorbed by the body’s nutrition. Grapes also contain acid, minerals such as calcium, potassium, phosphorus, iron and vitamins, contains many essential amino acids. More than grapes and beauty, more to prevent thrombosis, prevention of cardiovascular diseases, but also anti-cancer.
Beauty: The grape called the king of the beauty of the fruit sector. First of all, the grape seeds are rich in fatty acids on the skin soft and moisturizing effect. Secondly, the flesh of grapes contains an integral water-soluble vitamin B complex, sugar, potassium, calcium, phosphorus, magnesium and other mineral metabolism. The best nutrition, is to peel and stalk is the polyphenol content in the most part, the grape polyphenols effective antioxidant.
Pomegranate
Pomegranate ripe crack, dripping bright red pomegranate seeds, people emotion hidden under it looks gorgeous. Pomegranate Antioxidant beauty best fruit, Qingrejiedu, have left a good name in the “Compendium of Materia Medica” and many other history books. On a global scale studies have shown that red pomegranate fruit in vitamin C, B6, E, folic acid and minerals such as calcium, magnesium and zinc and other content is much higher than other fruits, so far found that the fruit is one of the highest nutritional content.
Beauty: Pomegranate is the most abundant red pomegranate polyphenols and anthocyanins, known as the two kings of antioxidant community. Antioxidant efficacy of green tea three times, is 20 times the vitamin C, vitamin E of 50 times, it can lead to dull skin, listless yellow, tired of free radicals swept away and do a thorough detoxification and restore the skin pure.
Thursday, March 29, 2012
How to Get Nutrients Vitamins In Your Diet
Think your diet is healthy? Guess again. The Dietary Guidelines for Americans says many adults lack some essential nutrients — from calcium to Vitamin D – and certain groups of people are missing even more. Filling in so many nutrient gaps seems insurmountable without supplements, but more often than not, food can solve the shortfalls.
Calcium: Essential Nutrient for Muscles, Bones, and More
You don’t outgrow your need for calcium just because you’re all grown up. While calcium is necessary to bolster developing bones, it’s also needed to keep your skeleton strong throughout life. And that’s not all. Besides participating in maintaining a normal heart rhythm, calcium plays a role in blood clotting and muscle function.
Studies have shown a link between adequate calcium intake and lower blood pressure, as well as weight control.
The Institute of Medicine (IOM), the group of experts that sets nutrient quotas, has determined that calcium needs increase with age. Here’s what you need every day:
19- to 50-year-olds: 1,000 milligrams
51 years and up: 1,200 milligrams
Three servings of dairy foods each day, as part of a balanced diet, provides most people with the calcium they need. Try to get calcium from foods, preferably dairy. Calcium is best absorbed in the presence of lactose, natural milk sugar.
Some examples of foods that provide around 300 milligrams of calcium per serving:
8 ounces of milk or yogurt
8 ounces calcium-added orange juice
1 1/2 ounces hard cheese
8 ounces fortified soy beverage
Bonus nutrients: Dairy foods and soy supply magnesium; orange juice packs potassium.
Vitamin E: An Essential Nutrient to Combat Free Radicals
A misplaced fear of fat may harm health by preventing you from getting the vitamin E you need.
Vitamin E, found primarily in fatty foods such as nuts, seeds, and oils, is a potent antioxidant. It combats free radicals, the unstable oxygen molecules that result from normal metabolism as well as from exposure to air pollution, cigarette smoke, and strong ultraviolet rays.
Vitamin E is a complex nutrient; food supplies eight different types of vitamin E. Experts have determined that alpha-tocopherol vitamin E (AT) is the most useful of the vitamin E forms. Men and women over age 19 need 15 milligrams of AT every day.
Here’s how to get more vitamin E from healthy fats:
Snack on sunflower seeds or almonds and add them to salads, steamed vegetables, and cooked whole grains
Enjoy a nut butter sandwich on whole-grain bread
Use sunflower and safflower oil instead of corn or vegetable oils
Combine low-fat milk, honey and 1 ounce toasted slivered almonds in a blender for a delicious and nutritious smoothie
Include vitamin E-fortified ready-to-eat whole-grain cereals
Bonus nutrients: Whole grains supply fiber; sunflower seeds offer magnesium and fiber; and milk contains calcium.
Vitamin C: Essential Nutrient for a Healthy Immune System
It’s touted for helping the body repel germs and cancer, but it’s not solely responsible for a healthy immune system.
Most research on diet and cancer prevention focuses on the benefits of consuming a diet high in fruits, vegetables, and whole grains, not single nutrient supplements like vitamin C.
Vitamin C is also vital for the production of collagen, the connective tissue that keeps muscles, skin, and other tissues, including bone, healthy. And, like vitamin E, vitamin C is a powerful antioxidant that helps ward off cellular damage.
Vitamin C: Essential Nutrient for a Healthy Immune System continued…
You need this much vitamin C daily:
Men, 19 and older: 90 milligrams
Women, 19 and older: 75 milligrams
Your body can’t store vitamin C or make it, so you need some every day. Include some of these vitamin C-rich foods in your choice of fruits and vegetables:
Raw sweet red pepper, 1/2 cup: 142 milligrams
Medium kiwi: 70 milligrams
Orange juice, 6 ounces: 61-93 milligrams
Strawberries, 1/2 cup raw: 49 milligrams
Cantaloupe, 1/4 medium: 47 milligrams
Broccoli, cooked, 1/2 cup: 51 milligrams
Bonus nutrients: Vitamin C-rich foods also provide potassium and fiber. Sweet red pepper and cantaloupe are rich in carotenoids. Consuming vitamin C at meals or snacks improves the absorption of iron from plant foods and iron-fortified grains.
Vitamin A and Carotenoids: Essential Nutrient for Eyes
An important player in good health, vitamin A is essential for normal vision, gene expression, tissue growth, and proper immune function, among many other duties.
Vitamin A comes in two forms: as retinol (preformed and ready for the body to use) and carotenoids, the raw materials the body converts to vitamin A. Americans have no trouble consuming adequate retinol, but they don’t get nearly enough carotenoids.
While there is no daily requirement for carotenoids, foods rich in carotenoids are rich in healthy nutrients.
Concentrating on including colorful produce will likely get you more carotenoids than you’re eating now. Top picks include:
Carrots
Sweet potato
Pumpkin
Spinach
Cantaloupe
Sweet red pepper
Broccoli
Bonus nutrients: Foods that contain carotenoids are rich in potassium and supply fiber; there’s vitamin E and magnesium in spinach, and vitamin C in broccoli.
Older Adults, People with Dark Skin, and Those Who Avoid the Sun
What do these groups have in common? They may lack vitamin D.
Vitamin D production is initiated in the skin in response to sunlight. People who avoid the sun may not make enough vitamin D. Ditto for people with darker complexions, who have a higher level of melanin, a natural sunscreen.
Age decreases the body’s ability to make vitamin D, so older people may easily become deficient, even when they get enough sun. To make matters worse, vitamin D needs double after age 51 to 400 international units (IU) a day (the equivalent of four glasses of milk), and increase to 600 IU daily after age 70.
In addition, most foods are poor natural sources of vitamin D. That’s why experts recommend consuming vitamin D from fortified foods, including milk and breakfast cereals, and from supplements. You may need a mixture of both to get the vitamin D your body requires.
Calcium: Essential Nutrient for Muscles, Bones, and More
You don’t outgrow your need for calcium just because you’re all grown up. While calcium is necessary to bolster developing bones, it’s also needed to keep your skeleton strong throughout life. And that’s not all. Besides participating in maintaining a normal heart rhythm, calcium plays a role in blood clotting and muscle function.
Studies have shown a link between adequate calcium intake and lower blood pressure, as well as weight control.
The Institute of Medicine (IOM), the group of experts that sets nutrient quotas, has determined that calcium needs increase with age. Here’s what you need every day:
19- to 50-year-olds: 1,000 milligrams
51 years and up: 1,200 milligrams
Three servings of dairy foods each day, as part of a balanced diet, provides most people with the calcium they need. Try to get calcium from foods, preferably dairy. Calcium is best absorbed in the presence of lactose, natural milk sugar.
Some examples of foods that provide around 300 milligrams of calcium per serving:
8 ounces of milk or yogurt
8 ounces calcium-added orange juice
1 1/2 ounces hard cheese
8 ounces fortified soy beverage
Bonus nutrients: Dairy foods and soy supply magnesium; orange juice packs potassium.
Vitamin E: An Essential Nutrient to Combat Free Radicals
A misplaced fear of fat may harm health by preventing you from getting the vitamin E you need.
Vitamin E, found primarily in fatty foods such as nuts, seeds, and oils, is a potent antioxidant. It combats free radicals, the unstable oxygen molecules that result from normal metabolism as well as from exposure to air pollution, cigarette smoke, and strong ultraviolet rays.
Vitamin E is a complex nutrient; food supplies eight different types of vitamin E. Experts have determined that alpha-tocopherol vitamin E (AT) is the most useful of the vitamin E forms. Men and women over age 19 need 15 milligrams of AT every day.
Here’s how to get more vitamin E from healthy fats:
Snack on sunflower seeds or almonds and add them to salads, steamed vegetables, and cooked whole grains
Enjoy a nut butter sandwich on whole-grain bread
Use sunflower and safflower oil instead of corn or vegetable oils
Combine low-fat milk, honey and 1 ounce toasted slivered almonds in a blender for a delicious and nutritious smoothie
Include vitamin E-fortified ready-to-eat whole-grain cereals
Bonus nutrients: Whole grains supply fiber; sunflower seeds offer magnesium and fiber; and milk contains calcium.
Vitamin C: Essential Nutrient for a Healthy Immune System
It’s touted for helping the body repel germs and cancer, but it’s not solely responsible for a healthy immune system.
Most research on diet and cancer prevention focuses on the benefits of consuming a diet high in fruits, vegetables, and whole grains, not single nutrient supplements like vitamin C.
Vitamin C is also vital for the production of collagen, the connective tissue that keeps muscles, skin, and other tissues, including bone, healthy. And, like vitamin E, vitamin C is a powerful antioxidant that helps ward off cellular damage.
Vitamin C: Essential Nutrient for a Healthy Immune System continued…
You need this much vitamin C daily:
Men, 19 and older: 90 milligrams
Women, 19 and older: 75 milligrams
Your body can’t store vitamin C or make it, so you need some every day. Include some of these vitamin C-rich foods in your choice of fruits and vegetables:
Raw sweet red pepper, 1/2 cup: 142 milligrams
Medium kiwi: 70 milligrams
Orange juice, 6 ounces: 61-93 milligrams
Strawberries, 1/2 cup raw: 49 milligrams
Cantaloupe, 1/4 medium: 47 milligrams
Broccoli, cooked, 1/2 cup: 51 milligrams
Bonus nutrients: Vitamin C-rich foods also provide potassium and fiber. Sweet red pepper and cantaloupe are rich in carotenoids. Consuming vitamin C at meals or snacks improves the absorption of iron from plant foods and iron-fortified grains.
Vitamin A and Carotenoids: Essential Nutrient for Eyes
An important player in good health, vitamin A is essential for normal vision, gene expression, tissue growth, and proper immune function, among many other duties.
Vitamin A comes in two forms: as retinol (preformed and ready for the body to use) and carotenoids, the raw materials the body converts to vitamin A. Americans have no trouble consuming adequate retinol, but they don’t get nearly enough carotenoids.
While there is no daily requirement for carotenoids, foods rich in carotenoids are rich in healthy nutrients.
Concentrating on including colorful produce will likely get you more carotenoids than you’re eating now. Top picks include:
Carrots
Sweet potato
Pumpkin
Spinach
Cantaloupe
Sweet red pepper
Broccoli
Bonus nutrients: Foods that contain carotenoids are rich in potassium and supply fiber; there’s vitamin E and magnesium in spinach, and vitamin C in broccoli.
Older Adults, People with Dark Skin, and Those Who Avoid the Sun
What do these groups have in common? They may lack vitamin D.
Vitamin D production is initiated in the skin in response to sunlight. People who avoid the sun may not make enough vitamin D. Ditto for people with darker complexions, who have a higher level of melanin, a natural sunscreen.
Age decreases the body’s ability to make vitamin D, so older people may easily become deficient, even when they get enough sun. To make matters worse, vitamin D needs double after age 51 to 400 international units (IU) a day (the equivalent of four glasses of milk), and increase to 600 IU daily after age 70.
In addition, most foods are poor natural sources of vitamin D. That’s why experts recommend consuming vitamin D from fortified foods, including milk and breakfast cereals, and from supplements. You may need a mixture of both to get the vitamin D your body requires.
What can vitamin C do for your health?
Vitamin C is one of the safest and most effective nutrients, experts say.It may not be the cure for the common cold (though it’s thought to help
prevent more serious complications). But the benefits of vitamin C may
include protection against immune system deficiencies, cardiovascular
disease, prenatal health problems, eye disease, and even skin wrinkling.
A recent study published in Seminars in Preventive and Alternative
Medicine that looked at over 100 studies over 10 years revealed a growing
Higher blood levels of vitamin C may be the ideal nutrition marker for
overall health,” says study researcher Mark Moyad, MD, MPH, of the
University of Michigan. “The more we study vitamin C, the better our
understanding of how diverse it is in protecting our health, from
cardiovascular, cancer, stroke, eye health [and] immunity to living
longer.”
“But,” Moyad notes, “the ideal dosage may be higher than the recommended
dietary allowance.”
How Much Vitamin C Is Enough?
Most of the studies Moyad and his colleagues examined used 500 daily
plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits, Moyad says. He suggests
taking 500 milligrams a day, in addition to eating five servings of
fruits and vegetables.
“It is just not practical for most people to consume the required
servings of fruits and vegetables needed on a consistent basis, whereas
taking a once-daily supplement is safe, effective, and easy to do,” Moyad
says. He also notes that only 10% to 20% of adults get the recommended
nine servings of fruits and vegetables daily.
Moyad says there is no real downside to taking a 500-milligram
supplement, except that some types may irritate the stomach. That’s why
he recommends taking a non-acidic, buffered form of the vitamin. “The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe,” he says.
Still, American Dietetic Association spokeswoman Dee Sandquist, RD, suggests doing your best to work more fruits and vegetables into your diet before taking supplements.
“Strive to eat nine servings of fruits and vegetables daily, because you will get a healthy dose of vitamin C along with an abundance of other vitamins, minerals, and phytochemicals that are good for disease prevention and overall health,” she says.
While a cup of orange juice or a half-cup of red pepper would be enough to meet your RDA for Vitamin C, here are all the foods and beverages you’d need to consume to reach 500 milligrams (mg):
Cantaloupe, 1 cup (8 ounces): 59mg
Orange juice, 1 cup: 97mg
Broccoli, cooked, 1 cup: 74mg
Red cabbage, 1/2 cup: 40mg
Green pepper, 1/2 cup, 60mg
Red pepper, 1/2 cup, 95mg
Kiwi, 1 medium: 70mg
Tomato juice, 1 cup: 45mg.
prevent more serious complications). But the benefits of vitamin C may
include protection against immune system deficiencies, cardiovascular
disease, prenatal health problems, eye disease, and even skin wrinkling.
A recent study published in Seminars in Preventive and Alternative
Medicine that looked at over 100 studies over 10 years revealed a growing
list of benefits of vitamin C.
“Vitamin C has received a great deal of attention, and with good reason.Higher blood levels of vitamin C may be the ideal nutrition marker for
overall health,” says study researcher Mark Moyad, MD, MPH, of the
University of Michigan. “The more we study vitamin C, the better our
understanding of how diverse it is in protecting our health, from
cardiovascular, cancer, stroke, eye health [and] immunity to living
longer.”
“But,” Moyad notes, “the ideal dosage may be higher than the recommended
dietary allowance.”
How Much Vitamin C Is Enough?
Most of the studies Moyad and his colleagues examined used 500 daily
milligrams of vitamin C to achieve health results. That’s much higher
than the RDA of 75-90 milligrams a day for adults. So unless you can eatplenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits, Moyad says. He suggests
taking 500 milligrams a day, in addition to eating five servings of
fruits and vegetables.
“It is just not practical for most people to consume the required
servings of fruits and vegetables needed on a consistent basis, whereas
taking a once-daily supplement is safe, effective, and easy to do,” Moyad
says. He also notes that only 10% to 20% of adults get the recommended
nine servings of fruits and vegetables daily.
Moyad says there is no real downside to taking a 500-milligram
supplement, except that some types may irritate the stomach. That’s why
he recommends taking a non-acidic, buffered form of the vitamin. “The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe,” he says.
Still, American Dietetic Association spokeswoman Dee Sandquist, RD, suggests doing your best to work more fruits and vegetables into your diet before taking supplements.
“Strive to eat nine servings of fruits and vegetables daily, because you will get a healthy dose of vitamin C along with an abundance of other vitamins, minerals, and phytochemicals that are good for disease prevention and overall health,” she says.
While a cup of orange juice or a half-cup of red pepper would be enough to meet your RDA for Vitamin C, here are all the foods and beverages you’d need to consume to reach 500 milligrams (mg):
Cantaloupe, 1 cup (8 ounces): 59mg
Orange juice, 1 cup: 97mg
Broccoli, cooked, 1 cup: 74mg
Red cabbage, 1/2 cup: 40mg
Green pepper, 1/2 cup, 60mg
Red pepper, 1/2 cup, 95mg
Kiwi, 1 medium: 70mg
Tomato juice, 1 cup: 45mg.
Healthy what do the fruit of hairdressing have?(2)
Spring is coming,more and more fruit make everyone mouth-watering. In addition to delicious fruit, the health benefits, but also with a variety of natural skin care efficacy. Living at home you summarize the eight kinds of beauty fruit, care skin and face, and keep skin healthy and moist.
Strawberry
Strawberry also known as cranberry, loganberry, to Berry, strawberry plants of the genus in Rosaceae generally referred to the world 50. In addition to great taste, nutrition is rich, known as the “Queen of Fruits” in Europe, and still others call it “living vitamin pills. Strawberry is rich in amino acids, fructose, sucrose, glucose, citric acid, malic acid, pectin, carotene, vitamin B1, B2, niacin and minerals calcium, magnesium, phosphorus, iron and other nutrients on the growth and development there are a good role.
Beauty: contains a variety of fruit acids, vitamins and minerals, etc., can enhance skin elasticity, whitening and moisturizing effect. Strawberry disinfection, convergence, to oil, the role of the cleansing. Rich in vitamin A and potassium, more healthy black hair. Before going to sleep eat can also soothe nerves, relieve insomnia also have a good effect.
Cherry
Mouthwatering red cherry has always been the beauty fruit, ancient medical books say it can moisturize the skin, “is a good color. According to measurements, the iron content in the cherry is first of all the fruit, while the iron is the raw material of synthetic human hemoglobin, Cherry also become the best fruits of ruddy complexion.
Beauty: The vitamin A content than apple, grape 4-5 times, it also contains vitamins, cellulose and calcium, phosphorus. Its rich vitamin C nourish the skin whitening, effective resistance to the formation of melanin. In addition, the acid contained can also promote the formation of the stratum corneum.
Reminder: should not eat. Cherries in addition to more than iron, but also a certain amount of cyanogenic glycosides, eating too much could easily cause iron poisoning or cyanide poisoning. Because of the high potassium content, it is not suitable for patients with kidney disease consumption.
Strawberry
Strawberry also known as cranberry, loganberry, to Berry, strawberry plants of the genus in Rosaceae generally referred to the world 50. In addition to great taste, nutrition is rich, known as the “Queen of Fruits” in Europe, and still others call it “living vitamin pills. Strawberry is rich in amino acids, fructose, sucrose, glucose, citric acid, malic acid, pectin, carotene, vitamin B1, B2, niacin and minerals calcium, magnesium, phosphorus, iron and other nutrients on the growth and development there are a good role.
Beauty: contains a variety of fruit acids, vitamins and minerals, etc., can enhance skin elasticity, whitening and moisturizing effect. Strawberry disinfection, convergence, to oil, the role of the cleansing. Rich in vitamin A and potassium, more healthy black hair. Before going to sleep eat can also soothe nerves, relieve insomnia also have a good effect.
Cherry
Mouthwatering red cherry has always been the beauty fruit, ancient medical books say it can moisturize the skin, “is a good color. According to measurements, the iron content in the cherry is first of all the fruit, while the iron is the raw material of synthetic human hemoglobin, Cherry also become the best fruits of ruddy complexion.
Beauty: The vitamin A content than apple, grape 4-5 times, it also contains vitamins, cellulose and calcium, phosphorus. Its rich vitamin C nourish the skin whitening, effective resistance to the formation of melanin. In addition, the acid contained can also promote the formation of the stratum corneum.
Reminder: should not eat. Cherries in addition to more than iron, but also a certain amount of cyanogenic glycosides, eating too much could easily cause iron poisoning or cyanide poisoning. Because of the high potassium content, it is not suitable for patients with kidney disease consumption.
CALCIUM:Is it Effective?
Natural Medicines Comprehensive Database rates effectiveness based on scientific evidence according to the following scale: Effective, Likely Effective, Possibly Effective, Possibly Ineffective, Likely Ineffective, Ineffective, and Insufficient Evidence to Rate.
The effectiveness ratings for CALCIUM are as follows:
Effective for…
Raising calcium levels in people who have low calcium.
Preventing low calcium levels.
Reversing high potassium levels, when given intravenously (by IV).
Use as an antacid as calcium carbonate.
Reducing phosphate levels in people with kidney disease.
Likely Effective for…
Treating osteoporosis (weak bones). Taking calcium by mouth is effective for preventing and treating bone loss and osteoporosis. Most bone growth occurs in the teenage years, and then bone strength in women remains about the same until age 30-40. After age 40, bone loss typically occurs at rates of 0.5% to 1% per year. In men, this occurs several decades later. There is more bone loss if less than the recommended amount of calcium is obtained from the diet. This is very common among Americans. Bone loss in women over 40 can be reduced by taking calcium supplements. Some researchers estimate that taking calcium for 30 years after menopause might result in a 10% improvement in bone strength, and a 50% overall reduction in bone break rates.
Preventing bone loss caused by insufficient calcium in the diet. This can reduce the risk of breaking bones.
Reducing symptoms of premenstrual syndrome (PMS). There seems to be a link between low dietary calcium intake and symptoms of PMS. Consuming calcium daily seems to significantly reduce mood swings, bloating, food cravings, and pain. Also, increasing calcium intake from food seems to prevent PMS. Women consuming an average of 1283 mg/day of calcium from foods seem to have about a 30% lower risk of developing PMS than women who consume an average of 529 mg/day of calcium. Taking calcium supplements, however, doesn’t seem to prevent PMS.
Increasing fetal bone density in pregnant women with low calcium intake.
Reducing bone loss in people taking drugs called corticosteroids, when used in combination with vitamin D.
Reducing thyroid hormone levels in people with kidney failure.
Possibly Effective for…
Reducing the risk of colorectal cancer. Research suggests that high intake of dietary or supplemental calcium seems to reduce the risk of colorectal cancer. Research also shows that taking calcium supplements might help to keep colorectal cancer from returning.
High blood pressure. Taking calcium supplements seems to reduce blood pressure slightly (usually around 1-2 mmHg) in people with or without high blood pressure. Calcium seems to be more effective in salt-sensitive people and people who normally get very little calcium. Taking calcium by mouth also seems to be helpful for reducing blood pressure in people with serious kidney disease.
High blood pressure in pregnancy (pre-eclampsia). Taking 1-2 grams of calcium by mouth each day seems to reduce pregnancy-related high blood pressure. Calcium appears to reduce the risk of high blood pressure in pregnancy by about 50%. Calcium appears to have the greatest effect in high-risk women and women with low calcium levels.
High cholesterol. Taking calcium supplements along with a low-fat or low-calorie diet might modestly reduce cholesterol. Taking calcium alone, without the restricted diet, doesn’t seem to lower cholesterol.
Reducing weight and body fat while dieting. Adults and children with low calcium intake are more likely to gain weight, have a higher body mass index (BMI), and be overweight or obese compared to people with high calcium intake. So researchers have studied whether increasing calcium intake might help with weight loss. Some clinical research shows that increasing calcium consumption from dairy products such as yogurt seems to increase weight loss, lean body mass, and body fat loss in people on a low-calorie diet as well as people on a regular unrestricted-calorie diet.
Preventing stroke in women.
Preventing fluoride poisoning in children when taken with vitamins C and D.
Reducing tooth loss in elderly people.
Possibly Ineffective for…
Preventing breast cancer in older (postmenopausal) women.
Reducing lead levels in breast-feeding women.
Insufficient Evidence to Rate Effectiveness for…
Preventing falls. Evidence suggests that calcium plus vitamin D might help prevent falls by decreasing body sway and helping to keep blood pressure normal. Calcium alone doesn’t seem to have the same benefit. Interestingly, calcium plus vitamin D seems to prevent falls in women, but not in men.
Metabolic syndrome. Some evidence suggests that getting more calcium from diet and supplements, either alone or in combination with vitamin D, might lower the risk of developing metabolic syndrome.
Cancer. Research shows that healthy older women who take 1400-1500 mg/day of calcium plus 1100 IU/day of vitamin D3 (cholecalciferol) have a 60% lower risk for developing cancer of any type.
Pregnancy-related leg cramps. Limited evidence shows that calcium can help prevent leg cramps in the second half of pregnancy.
Diabetes. Some evidence suggests that getting more calcium from diet and supplements, either alone or in combination with vitamin D, might lower the risk of developing type 2 diabetes.
Lyme disease.
Seizures.
Other conditions.
More evidence is needed to rate the effectiveness of calcium for these uses.
The effectiveness ratings for CALCIUM are as follows:
Effective for…
Raising calcium levels in people who have low calcium.
Preventing low calcium levels.
Reversing high potassium levels, when given intravenously (by IV).
Use as an antacid as calcium carbonate.
Reducing phosphate levels in people with kidney disease.
Likely Effective for…
Treating osteoporosis (weak bones). Taking calcium by mouth is effective for preventing and treating bone loss and osteoporosis. Most bone growth occurs in the teenage years, and then bone strength in women remains about the same until age 30-40. After age 40, bone loss typically occurs at rates of 0.5% to 1% per year. In men, this occurs several decades later. There is more bone loss if less than the recommended amount of calcium is obtained from the diet. This is very common among Americans. Bone loss in women over 40 can be reduced by taking calcium supplements. Some researchers estimate that taking calcium for 30 years after menopause might result in a 10% improvement in bone strength, and a 50% overall reduction in bone break rates.
Preventing bone loss caused by insufficient calcium in the diet. This can reduce the risk of breaking bones.
Reducing symptoms of premenstrual syndrome (PMS). There seems to be a link between low dietary calcium intake and symptoms of PMS. Consuming calcium daily seems to significantly reduce mood swings, bloating, food cravings, and pain. Also, increasing calcium intake from food seems to prevent PMS. Women consuming an average of 1283 mg/day of calcium from foods seem to have about a 30% lower risk of developing PMS than women who consume an average of 529 mg/day of calcium. Taking calcium supplements, however, doesn’t seem to prevent PMS.
Increasing fetal bone density in pregnant women with low calcium intake.
Reducing bone loss in people taking drugs called corticosteroids, when used in combination with vitamin D.
Reducing thyroid hormone levels in people with kidney failure.
Possibly Effective for…
Reducing the risk of colorectal cancer. Research suggests that high intake of dietary or supplemental calcium seems to reduce the risk of colorectal cancer. Research also shows that taking calcium supplements might help to keep colorectal cancer from returning.
High blood pressure. Taking calcium supplements seems to reduce blood pressure slightly (usually around 1-2 mmHg) in people with or without high blood pressure. Calcium seems to be more effective in salt-sensitive people and people who normally get very little calcium. Taking calcium by mouth also seems to be helpful for reducing blood pressure in people with serious kidney disease.
High blood pressure in pregnancy (pre-eclampsia). Taking 1-2 grams of calcium by mouth each day seems to reduce pregnancy-related high blood pressure. Calcium appears to reduce the risk of high blood pressure in pregnancy by about 50%. Calcium appears to have the greatest effect in high-risk women and women with low calcium levels.
High cholesterol. Taking calcium supplements along with a low-fat or low-calorie diet might modestly reduce cholesterol. Taking calcium alone, without the restricted diet, doesn’t seem to lower cholesterol.
Reducing weight and body fat while dieting. Adults and children with low calcium intake are more likely to gain weight, have a higher body mass index (BMI), and be overweight or obese compared to people with high calcium intake. So researchers have studied whether increasing calcium intake might help with weight loss. Some clinical research shows that increasing calcium consumption from dairy products such as yogurt seems to increase weight loss, lean body mass, and body fat loss in people on a low-calorie diet as well as people on a regular unrestricted-calorie diet.
Preventing stroke in women.
Preventing fluoride poisoning in children when taken with vitamins C and D.
Reducing tooth loss in elderly people.
Possibly Ineffective for…
Preventing breast cancer in older (postmenopausal) women.
Reducing lead levels in breast-feeding women.
Insufficient Evidence to Rate Effectiveness for…
Preventing falls. Evidence suggests that calcium plus vitamin D might help prevent falls by decreasing body sway and helping to keep blood pressure normal. Calcium alone doesn’t seem to have the same benefit. Interestingly, calcium plus vitamin D seems to prevent falls in women, but not in men.
Metabolic syndrome. Some evidence suggests that getting more calcium from diet and supplements, either alone or in combination with vitamin D, might lower the risk of developing metabolic syndrome.
Cancer. Research shows that healthy older women who take 1400-1500 mg/day of calcium plus 1100 IU/day of vitamin D3 (cholecalciferol) have a 60% lower risk for developing cancer of any type.
Pregnancy-related leg cramps. Limited evidence shows that calcium can help prevent leg cramps in the second half of pregnancy.
Diabetes. Some evidence suggests that getting more calcium from diet and supplements, either alone or in combination with vitamin D, might lower the risk of developing type 2 diabetes.
Lyme disease.
Seizures.
Other conditions.
More evidence is needed to rate the effectiveness of calcium for these uses.
CALCIUM:What dose is used?
What dose is used?
The following doses have been studied in scientific research:
BY MOUTH:
For preventing low calcium levels: 1 gram elemental calcium daily is typically used.
For heartburn: Calcium carbonate as an antacid is usually 0.5-1.5 grams as needed.
To reduce phosphates in adults with chronic renal failure: The initial dose of calcium acetate is 1.334 grams (338 mg elemental calcium) with each meal, increasing to 2-2.67 grams (500-680 mg elemental calcium) with each meal if necessary.
For prevention of weak bones (osteoporosis): Doses of 1-1.6 grams elemental calcium daily from foods and supplements. Osteoporosis treatment guidelines in North America currently recommend 1200 mg daily of calcium.
For prevention of bone loss in premenopausal women over 40: A dose of 1 gram.
For pregnant women with low dietary calcium intake: The dose for increasing fetal bone density ranges from 300-1300 mg/day beginning at gestation week 20-22.
For premenstrual syndrome (PMS): 1-1.2 grams calcium per day as calcium carbonate.
For reducing thyroid hormone levels in people with chronic renal failure: 2-21 grams calcium carbonate.
To prevent bone loss in people taking corticosteroid drugs: Divided daily doses of 1 gram of elemental calcium daily.
For high blood pressure: 1-1.5 grams calcium daily.
For preventing high blood pressure during pregnancy (pre-eclampsia): 1-2 grams elemental calcium daily as calcium carbonate.
For preventing colorectal cancer and recurrent colorectal benign tumors (adenomas): Calcium 1200-1600 mg/day.
For high cholesterol: 1200 mg daily with or without vitamin D 400 IU daily has been used in conjunction with a low-fat or calorie-restricted diet.
For preventing fluoride poisoning in children: Calcium 125 mg twice daily, in combination with ascorbic acid and vitamin D.
For weight loss, increasing calcium consumption from dairy products to total intake of 500-2400 mg/day in combination with a calorie-restricted diet has been used.
Calcium carbonate and calcium citrate are the two most commonly used forms of calcium.
Calcium supplements are usually divided into two doses daily in order to increase absorption. It’s best to take calcium with food in doses of 500 mg or less.
The Institute of Medicine publishes a recommended daily allowance (RDA) for calcium which is an estimate of the intake level necessary to meet the requirements of nearly all healthy individuals in the population.
What other names is the product known by?
Acétate de Calcium, Aspartate de Calcium, Bone Meal, Calcio, Calcium Acetate, Calcium Aspartate, Calcium Carbonate, Calcium Chelate, Calcium Chloride, Calcium Citrate, Calcium Citrate Malate, Calcium D-Gluconate, Calcium Disuccinate, Calcium Gluconate, Calcium Glycerophosphate, Calcium Hydrogen Phosphate, Calcium Hydroxyapatite, Calcium Lactate, Calcium Lactogluconate, Calcium Orotate, Calcium Phosphate, Calcium Sulfate, Carbonate de Calcium, Chélate de Calcium, Chlorure de Calcium, Citrate de Calcium, Citrate Malate de Calcium, Coquilles d’Huîtres Moulues, Coquilles d’œuf, Dicalcium Phosphate, Di-Calcium Phosphate, Dolomite, Egg Shell Calcium, Gluconate de Calcium, Glycérophosphate de Calcium, Heated Oyster Shell-Seaweed Calcium, Hydroxyapatite, Lactate de Calcium, Lactogluconate de Calcium, MCHA, MCHC, Microcrystalline Hydroxyapatite, Orotate de Calcium, Ossein Hydroxyapatite, Oyster Shell, Oyster Shell Calcium, Phosphate de Calcium, Phosphate de Calcium Hydrogène, Phosphate de di-Calcium, Phosphate Tricalcium, Poudre d’os, Sulfate de Calcium, Tricalcium Phosphate.
The following doses have been studied in scientific research:
BY MOUTH:
For preventing low calcium levels: 1 gram elemental calcium daily is typically used.
For heartburn: Calcium carbonate as an antacid is usually 0.5-1.5 grams as needed.
To reduce phosphates in adults with chronic renal failure: The initial dose of calcium acetate is 1.334 grams (338 mg elemental calcium) with each meal, increasing to 2-2.67 grams (500-680 mg elemental calcium) with each meal if necessary.
For prevention of weak bones (osteoporosis): Doses of 1-1.6 grams elemental calcium daily from foods and supplements. Osteoporosis treatment guidelines in North America currently recommend 1200 mg daily of calcium.
For prevention of bone loss in premenopausal women over 40: A dose of 1 gram.
For pregnant women with low dietary calcium intake: The dose for increasing fetal bone density ranges from 300-1300 mg/day beginning at gestation week 20-22.
For premenstrual syndrome (PMS): 1-1.2 grams calcium per day as calcium carbonate.
For reducing thyroid hormone levels in people with chronic renal failure: 2-21 grams calcium carbonate.
To prevent bone loss in people taking corticosteroid drugs: Divided daily doses of 1 gram of elemental calcium daily.
For high blood pressure: 1-1.5 grams calcium daily.
For preventing high blood pressure during pregnancy (pre-eclampsia): 1-2 grams elemental calcium daily as calcium carbonate.
For preventing colorectal cancer and recurrent colorectal benign tumors (adenomas): Calcium 1200-1600 mg/day.
For high cholesterol: 1200 mg daily with or without vitamin D 400 IU daily has been used in conjunction with a low-fat or calorie-restricted diet.
For preventing fluoride poisoning in children: Calcium 125 mg twice daily, in combination with ascorbic acid and vitamin D.
For weight loss, increasing calcium consumption from dairy products to total intake of 500-2400 mg/day in combination with a calorie-restricted diet has been used.
Calcium carbonate and calcium citrate are the two most commonly used forms of calcium.
Calcium supplements are usually divided into two doses daily in order to increase absorption. It’s best to take calcium with food in doses of 500 mg or less.
The Institute of Medicine publishes a recommended daily allowance (RDA) for calcium which is an estimate of the intake level necessary to meet the requirements of nearly all healthy individuals in the population.
What other names is the product known by?
Acétate de Calcium, Aspartate de Calcium, Bone Meal, Calcio, Calcium Acetate, Calcium Aspartate, Calcium Carbonate, Calcium Chelate, Calcium Chloride, Calcium Citrate, Calcium Citrate Malate, Calcium D-Gluconate, Calcium Disuccinate, Calcium Gluconate, Calcium Glycerophosphate, Calcium Hydrogen Phosphate, Calcium Hydroxyapatite, Calcium Lactate, Calcium Lactogluconate, Calcium Orotate, Calcium Phosphate, Calcium Sulfate, Carbonate de Calcium, Chélate de Calcium, Chlorure de Calcium, Citrate de Calcium, Citrate Malate de Calcium, Coquilles d’Huîtres Moulues, Coquilles d’œuf, Dicalcium Phosphate, Di-Calcium Phosphate, Dolomite, Egg Shell Calcium, Gluconate de Calcium, Glycérophosphate de Calcium, Heated Oyster Shell-Seaweed Calcium, Hydroxyapatite, Lactate de Calcium, Lactogluconate de Calcium, MCHA, MCHC, Microcrystalline Hydroxyapatite, Orotate de Calcium, Ossein Hydroxyapatite, Oyster Shell, Oyster Shell Calcium, Phosphate de Calcium, Phosphate de Calcium Hydrogène, Phosphate de di-Calcium, Phosphate Tricalcium, Poudre d’os, Sulfate de Calcium, Tricalcium Phosphate.
Calcium ：How does it work and Are there safety concerns?
How does it work?
The bones and teeth contain over 99% of the calcium in the human body. Calcium is also found in the blood, muscles, and other tissue. Calcium in the bones can be used as a reserve that can be released into the body as needed. The concentration of calcium in the body tends to decline as we age because it is released from the body through sweat, skin cells, and waste. In addition, as women age, absorption of calcium tends to decline due to reduced estrogen levels. Calcium absorption can vary depending on race, gender, and age.
Bones are always breaking down and rebuilding, and calcium is needed for this process. Taking extra calcium helps the bones rebuild properly and stay strong.
Are there safety concerns?
Calcium is LIKELY SAFE for most people when taken appropriately in recommended doses. Calcium can cause some minor side effects such as belching or gas.
Avoid taking too much calcium. The Institute of Medicine sets the daily tolerable upper intake level (UL) for calcium based on age as follows: Age 0-6 months, 1000 mg; 6-12 months, 1500 mg; 1-3 years, 2500 mg; 9-18 years, 3000 mg; 19-50 years, 2500 mg; 51+ years, 2000 mg. Higher doses increase the chance of having serious side effects. Some recent research also suggests that doses over the recommended daily requirement of 1000-1300 mg daily for most adults might increase the chance of heart attack. This research is concerning, but it is still too soon to say for certain that calcium is truly the cause of heart attack. Until more is known, continue consuming adequate amounts of calcium to meet daily requirements, but not excessive amounts of calcium. Be sure to consider total calcium intake from both dietary and supplemental sources and try not to exceed 1000-1300 mg of calcium per day. To figure out dietary calcium, count 300 mg/day from non-dairy foods plus 300 mg/cup of milk or fortified orange juice.
Special Precautions & Warnings:
Pregnancy and breast-feeding: Calcium is LIKELY SAFE when used in recommended amounts during pregnancy and breast-feeding.
High levels of phosphate in the blood (hyperphosphatemia) or low levels of phosphate in the blood (hypophosphatemia): Calcium and phosphate have to be in balance in the body. Taking too much calcium can throw this balance off and cause harm. Don’t take extra calcium without your health provider’s supervision.
Under-active thyroid (hypothyroidism): Calcium can interfere with thyroid hormone replacement treatment. Separate calcium and thyroid medications by at least 4 hours.
Too much calcium in the blood (as in parathyroid gland disorders and sarcoidosis): Calcium should be avoided if you have one of these conditions.
Are there any interactions with Herbs and Supplements?
Magnesium
Calcium supplements can decrease the absorption of dietary magnesium, but only at very high doses (2600 mg per day). However, in people who have enough magnesium stored in their bodies, taking calcium doesn’t cause a problem over the long term. People at high risk for magnesium deficiency, however, should take calcium supplements at bedtime, instead of with meals, to avoid reducing dietary magnesium absorption.
Vitamin D
Taking vitamin D along with calcium increases absorption of calcium.
Are there interactions with Foods?
Caffeine
High caffeine intake from foods and beverages causes the body to remove calcium. Taking more than 300 mg of caffeine per day (three to four cups of coffee, or six 12-oz. cola drinks) is linked to increased bone loss and breaks in elderly women, especially when calcium intake is low. Be sure to get the amount of calcium from food and supplements that is recommended for your age and gender.
Fiber
Dietary fiber from certain sources can interfere with calcium absorption. These sources include wheat bran, spinach, rhubarb, and others. It’s best not to eat fibrous foods within two hours of taking calcium supplements.
Iron
Calcium supplements may decrease the absorption of dietary iron. However, in people who have enough iron stored in their body, taking calcium doesn’t cause a problem over the long term. People who are at high risk for iron deficiency should take calcium supplements at bedtime, instead of with meals, to avoid reducing the absorption of iron.
Magnesium
Calcium supplements may decrease the absorption of dietary magnesium. However, in people who have enough magnesium stored in their body, taking calcium doesn’t cause a problem over the long term. People who are at high risk for magnesium deficiency should take calcium supplements at bedtime, instead of with meals, to avoid reducing the absorption of magnesium.
Sodium
Eating foods that contain a lot of sodium causes the body to remove calcium. A calcium intake of 1000 mg/day is needed to prevent bone loss in postmenopausal women ingesting 2000 mg sodium chloride daily. About 1500 mg/day calcium is needed if sodium chloride intake is 3000 mg/day.
Zinc
Calcium supplements may decrease the absorption of dietary zinc. However, in people who have enough zinc stored in their body, taking calcium doesn’t cause a problem over the long term. People who are at high risk for zinc deficiency should take calcium supplements at bedtime, instead of with meals, to avoid reducing the absorption of zinc.
The bones and teeth contain over 99% of the calcium in the human body. Calcium is also found in the blood, muscles, and other tissue. Calcium in the bones can be used as a reserve that can be released into the body as needed. The concentration of calcium in the body tends to decline as we age because it is released from the body through sweat, skin cells, and waste. In addition, as women age, absorption of calcium tends to decline due to reduced estrogen levels. Calcium absorption can vary depending on race, gender, and age.
Bones are always breaking down and rebuilding, and calcium is needed for this process. Taking extra calcium helps the bones rebuild properly and stay strong.
Are there safety concerns?
Calcium is LIKELY SAFE for most people when taken appropriately in recommended doses. Calcium can cause some minor side effects such as belching or gas.
Avoid taking too much calcium. The Institute of Medicine sets the daily tolerable upper intake level (UL) for calcium based on age as follows: Age 0-6 months, 1000 mg; 6-12 months, 1500 mg; 1-3 years, 2500 mg; 9-18 years, 3000 mg; 19-50 years, 2500 mg; 51+ years, 2000 mg. Higher doses increase the chance of having serious side effects. Some recent research also suggests that doses over the recommended daily requirement of 1000-1300 mg daily for most adults might increase the chance of heart attack. This research is concerning, but it is still too soon to say for certain that calcium is truly the cause of heart attack. Until more is known, continue consuming adequate amounts of calcium to meet daily requirements, but not excessive amounts of calcium. Be sure to consider total calcium intake from both dietary and supplemental sources and try not to exceed 1000-1300 mg of calcium per day. To figure out dietary calcium, count 300 mg/day from non-dairy foods plus 300 mg/cup of milk or fortified orange juice.
Special Precautions & Warnings:
Pregnancy and breast-feeding: Calcium is LIKELY SAFE when used in recommended amounts during pregnancy and breast-feeding.
High levels of phosphate in the blood (hyperphosphatemia) or low levels of phosphate in the blood (hypophosphatemia): Calcium and phosphate have to be in balance in the body. Taking too much calcium can throw this balance off and cause harm. Don’t take extra calcium without your health provider’s supervision.
Under-active thyroid (hypothyroidism): Calcium can interfere with thyroid hormone replacement treatment. Separate calcium and thyroid medications by at least 4 hours.
Too much calcium in the blood (as in parathyroid gland disorders and sarcoidosis): Calcium should be avoided if you have one of these conditions.
Are there any interactions with Herbs and Supplements?
Magnesium
Calcium supplements can decrease the absorption of dietary magnesium, but only at very high doses (2600 mg per day). However, in people who have enough magnesium stored in their bodies, taking calcium doesn’t cause a problem over the long term. People at high risk for magnesium deficiency, however, should take calcium supplements at bedtime, instead of with meals, to avoid reducing dietary magnesium absorption.
Vitamin D
Taking vitamin D along with calcium increases absorption of calcium.
Are there interactions with Foods?
Caffeine
High caffeine intake from foods and beverages causes the body to remove calcium. Taking more than 300 mg of caffeine per day (three to four cups of coffee, or six 12-oz. cola drinks) is linked to increased bone loss and breaks in elderly women, especially when calcium intake is low. Be sure to get the amount of calcium from food and supplements that is recommended for your age and gender.
Fiber
Dietary fiber from certain sources can interfere with calcium absorption. These sources include wheat bran, spinach, rhubarb, and others. It’s best not to eat fibrous foods within two hours of taking calcium supplements.
Iron
Calcium supplements may decrease the absorption of dietary iron. However, in people who have enough iron stored in their body, taking calcium doesn’t cause a problem over the long term. People who are at high risk for iron deficiency should take calcium supplements at bedtime, instead of with meals, to avoid reducing the absorption of iron.
Magnesium
Calcium supplements may decrease the absorption of dietary magnesium. However, in people who have enough magnesium stored in their body, taking calcium doesn’t cause a problem over the long term. People who are at high risk for magnesium deficiency should take calcium supplements at bedtime, instead of with meals, to avoid reducing the absorption of magnesium.
Sodium
Eating foods that contain a lot of sodium causes the body to remove calcium. A calcium intake of 1000 mg/day is needed to prevent bone loss in postmenopausal women ingesting 2000 mg sodium chloride daily. About 1500 mg/day calcium is needed if sodium chloride intake is 3000 mg/day.
Zinc
Calcium supplements may decrease the absorption of dietary zinc. However, in people who have enough zinc stored in their body, taking calcium doesn’t cause a problem over the long term. People who are at high risk for zinc deficiency should take calcium supplements at bedtime, instead of with meals, to avoid reducing the absorption of zinc.
Vitamin C’s Role in the Body
Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Free radicals can build up and contribute to the development of health conditions such as cancer, heart disease, and arthritis. Vitamin C is not stored in the body (excess amounts are excreted), so overdose is not a concern. But it’s still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diarrhea. Water-soluble vitamins must be continuously supplied in the diet to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don’t lose some of the water-soluble vitamin in the cooking water. Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together. Deficiency of vitamin C is relatively rare, and primarily seen in malnourished adults. In extreme cases, it can lead to scurvy — characterized by weakness, anemia, bruising, bleeding, and loose teeth. How to Get More Vitamin C in Your Diet This antioxidant super-nutrient is found in a variety of fruits and vegetables. Yet, according to dietary intake data and the 2005 U.S. Dietary Guidelines, most adults don’t get enough vitamin C in their diets. This is especially true of smokers and non-Hispanic black males, according to research done by Jeff Hampl, PhD, RD, and colleagues at the University of Arizona. The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples. Here are eight easy ways to work more fruits and veggies into your diet each day: Add pureed or grated fruits and veggies to recipes for muffins, meatloaf, and soups. Keep cut-up fruits and veggies on hand so they are ready for a quick snack. Frozen fruit slices make a cool summer treat. Include dark lettuce, tomatoes, and shredded broccoli slaw on all your sandwiches and wraps. Eat raw veggies with hummus, low-fat dips, and salsas. Add fresh or frozen berries to muffins, pancakes, cereal, and salads. Throw a handful of dried fruit on top of your cereal or in a baggie with nuts for an easy snack. Enjoy a glass of vegetable juice as a filling and low-calorie mid- afternoon snack.
Wednesday, March 21, 2012
Vitamin C has whitening effect
In the skin between the cells, the distribution of melanin cell, it contains the enzymatic can be oxidized to tyrosine polysaccharide, among again after a series of metabolic process, finally will generate melanin.
The skin is white not white, mainly depends on the synthesis of melanin cell melanin ability. The melanin, and the skin is dark; Conversely, the skin is white.
Study proves, tyrosinase activity and the body of copper, iron, zinc and other elements are closely related. Often eat rich in tyrosine and rare element zinc, copper, iron food additives, such as animal innards liver, kidney, crustaceans clams, crab, river snail, oysters, aquatic products the roe artisan alley, legume soybean, lentils, green beans, red bean, scale of fruit, black sesame seed, walnut peanuts and currant, skin colour is black. In addition, excessive drinking coffee or too strong coffee, the skin also easy to black.
In daily life, if often eating rich in melanin metabolization necessary material food, or constantly supply can increase the activity of tyrosinase food, the colour of the skin often is a tanning. Conversely, if often absorb can interrupt melanin metabolization process food, the skin often is a white.
The skin is white not white, mainly depends on the synthesis of melanin cell melanin ability. The melanin, and the skin is dark; Conversely, the skin is white.
Study proves, tyrosinase activity and the body of copper, iron, zinc and other elements are closely related. Often eat rich in tyrosine and rare element zinc, copper, iron food additives, such as animal innards liver, kidney, crustaceans clams, crab, river snail, oysters, aquatic products the roe artisan alley, legume soybean, lentils, green beans, red bean, scale of fruit, black sesame seed, walnut peanuts and currant, skin colour is black. In addition, excessive drinking coffee or too strong coffee, the skin also easy to black.
 |
| Vitamin C has whitening effect |
Vitamin C can interrupt melanin formation process, can prevent already generating dopamine oxidation and ammonia further is reduced to dopamine, and can reduce serum copper oxidase content, the influence of tyrosinase activity, which interfere with the melanin biosynthesis, if want to make skin white, might as well eat some more food rich in ascorbic acid, such as tomato, orange, lemon, hawthorn, citrus fruit, etc. Vitamin C (E300,50-8-7)can make the skin reduce melanin composure, decline and remove the black spot and freckles, speed up the skin of reduction become white.In daily life, if often eating rich in melanin metabolization necessary material food, or constantly supply can increase the activity of tyrosinase food, the colour of the skin often is a tanning. Conversely, if often absorb can interrupt melanin metabolization process food, the skin often is a white.
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