Vitamin A Rich Foods And Benefits Of Vitamin A For Our Body

Vitamin A is a micro nutrient essential for our body. Vitamin A is needed to build body tissues, helps metabolism and strengthen the immune system. Benefits of Vitamin A lot, associated with the eye. But in fact, vitamin A also has many other benefits. Vitamin A is a fat-soluble vitamin. Inside there are compound such as retinol, retinyl palmitate and retinyl acetate. Retinol is a compound that has the most roles in the body.

Vitamin A is essential for the maintenance of corneal cells, helping the growth of bones and teeth, the formation and regulation of hormones, as well as protecting the body against cancer.

Health Benefits of Vitamin A

Here are some of the benefits of vitamin A:

• Vitamin A plays an important role in the formation of the sense of sight. This vitamin will help change the signaling molecules of the rays or light, received by the retina, to be a projection of the image in our brains.
• Vitamin A can help cells to reproduce normally. If the cells can not reproduce normally it could turn into pre-cancerous.
• Vitamin A is also very good for pregnant women. Because it can assist the growth and development of the embryo and fetus, and will affect the genes for the development of organs.
• Vitamin A protects the body from foreign organisms infections, such as bacterial pathogens. This vitamin will increase the work activity of white blood cells and antibodies in the body, so the body becomes more resistant to toxic compounds or parasitic microorganisms attack.

Vitamin A Deficiency

There are several signs and symptoms that can be recognized if the person is deficient in vitamin A. The symptoms are include having night blindness or difficulty seeing at night, an inflammation of the skin till become infected, to anemia.

In addition, vitamin A deficiency can also affect the growth of bones and teeth, till nerves. This could have an impact on tooth decay, bone deformation up to cause paralysis.

Vitamin A deficiency can occur as either a primary or secondary deficiency. A primary vitamin A deficiency occurs among children and adults who do not consume an adequate intake of yellow and green vegetables, fruits and liver. Early weaning can also increase the risk of vitamin A deficiency.

Adequate supply of Vitamin A is especially important for pregnant and breastfeeding women, since deficiencies cannot be compensated by postnatal supplementation.. However, excess Vitamin A, especially through vitamin supplementation, can cause birth defects and should not exceed recommended daily values.

Vitamin A Rich Food

To get the benefits of vitamin A, you can earn from your daily food consumption. Here are foods that rich in vitamin A

1. Animal liver is a very rich source of vitamin A. It has been found that 100 g of liver (beef, pork, turkey, fish) contains about 6500 mcg of vitamin A.
2. Carrot. If you are vegan and looking for dietary vitamin A sources, then eat raw carrot daily. It is said that 100 g of raw carrot has 836 mcg of vitamin A content.
3. Sweet potato. Sweet potato is also very rich in vitamin A content. 100 g of sweet potato has 709 mcg of vitamin A.
4. Spinach. Spinach too is quite high in vitamin A content. 100 g of spinach has 469 mcg of vitamin A.
5. Cheese. Just 100 g of cheddar cheese can provide 265 mcg of vitamin A.
6. Cantaloupe melon. Another rich source of vitamin A is cantaloupe melon. 169 mcg of vitamin A is present in just 100 g of it.
7. Eggs. Eggs are also excellent source of this vitamin and 100 g contain 140 mcg of vitamin A.
8. Apricot. By taking just 100 g of apricot daily, you are taking 96 mcg of vitamin A.
9. Papaya not only helps in digestion, but is also a good source of vitamin A. From 100 g of papaya you can derive 55 mcg of vitamin A.
10. Broccoli. You can get 31 mcg of vitamin a from 100 g of broccoli.
11. Mango and peas both contain trace amount of vitamin A. for every 100 g, 38 mcg of vitamin is present.
12. Milk. Milk is not only a rich source of protein, but other nutrients too. 100 g of milk contains approximately 28 mcg of Vitamin A.

Vitamin E Benefits And Vitamin E Rich Foods

Vitamin E is an antioxidant that has many benefits, either when taken alone or in combination with other vitamins. Vitamin E was first discovered by Dr. H.M Evans, in 1922. Vitamin E is a combination of eight important molecules that is four tocopherols and four tocotrienols. Vitamin E is not soluble in water but soluble in fat. In our body, Vitamin E will be digested by the bile, which serves as an emulsifying oil. Because of its anti-oxidant vitamin E it is very beneficial for health.

As an anti-oxidant, vitamin E is useful in a variety of body processes and help protect vital cell structures. Vitamin E protects cell membranes from free radical damage. As an anti-oxidant in the body, vitamin E is beneficial in searching, reacting, and break the chain reaction of free radicals. In the reaction process, vitamin E itself converted into a radical. However, this radical will soon regenerate into active vitamin through a biochemical process involving other compounds.

Vitamin E and skin health has a very close relationship of causality. Soft and healthy skin requires the fulfillment of vitamin E. Therefore, vitamin E is an important part of almost all skin care products. In public, even vitamin E is better known as vitamin nutrients to the skin. And a lot of people take advantage of vitamin E for healthy skin.

Benefits of Vitamin E

Increase endurance,

Also help cope with stress, increase fertility, minimizing the risk of cancer and coronary heart disease.

For Healthy Skin

the role of vitamin E is very important for healthy skin, by maintaining, improving skin elasticity and moisture, prevents premature aging, protecting the skin from ultraviolet radiation damage, and accelerate the wound healing process.

As antioxidants.

All vitamin E is an antioxidant and is involved in many body processes and operate as natural antioxidants that help protect the cell structure which is important especially cell membranes from damage due to free radicals.

Protect red blood cells that carries oxygen to all body tissues from damage.

In addition to protecting from the effects of excess vitamin A and vitamin A to protect from damage, this vitamin can also protect animals from the effects of various drugs, chemicals, and metals which support the formation of free radicals.

Treat acne

Topical vitamin E oil, useful to prevent and accelerate healing of acne. Vitamin E is also believed to reduce the appearance of stretch marks, acne scars and camouflage freckles, wrinkles and smooth lines due to aging.

For healthy hair

This vitamin E oil helps the blood circulation to the scalp so as to improve the health of hair. Vitamin E helps prevent the signs of premature aging such as graying hair, balding or hair loss. Some brands of shampoo and conditioner today many take advantage of vitamin E. Because, basically healthy hair is also very dependent on the health of the scalp.

Vitamin E Foods

1. Sunflower seeds

Sun dried seeds and sunflower oil are good sources of vitamin E. You can change the cooking oil you use with sunflower oil.

2. Almond

Almost all of the food kind of nuts, especially almonds contain vitamin E. You can replace your snacks with almonds.

3. Spinach

Spinach is a vegetable that is rich in health benefits. In addition to vitamin E, spinach is also a provider of other essential nutrients.

4. Broccoli

Broccoli is also a vegetable that contains vitamin E. Cook broccoli according to your tastes well made soup, steamed or eaten fresh.

5. Tomatoes

Fresh tomatoes or tomato juice as a healthy food intake of vitamin E. Tomatoes contain vitamin E with a very good amount.

6. Mustard greens

Green cabbage is a vegetable that you should eat to increase intake of vitamin E. Consumption of mustard greens with fresh circumstances, or not too long in the cooking.

7. Paprika

Vegetables that similar to chili, but not spicy it is also a source of vitamin E. peppers are also rich in vitamin C and other antioxidants.

8. Peanut butter

For fans of jam you do not have to worry about looking for the intake of vitamin E. One tablespoon of peanut butter contains about 1.25 mg of vitamin E.

9. Cereals

Eating cereals also increase the intake of vitamin E. When you look at the store or supermarket cereal make sure the container has the nutritional value of vitamin E.

10. Turnip greens

Turnip greens provide vitamin E with a pretty good amount. Turnip greens are also rich in calcium.

During its development, Vitamin E is produced in the form of pills, capsules, and others. Vitamins that already packaged in various forms is sold freely in the market and are considered useful.

Tips For Choosing Good Vitamin E

In order to gain the maximum benefits of vitamin E, we need to know what is vitamin E which is good. Here are tips for choosing good vitamin E:

1. Choose products with the vitamin E content of natural vitamin E that is labeled d-alpha tocopherol, and not be written with dl-alpha tocopherol.

2. Choose vitamin E products that do not cause allergies and irritation of the skin, that is labeled with dermatologist-tested. This means the product has been tested vitamin E and examine its feasibility by dermatologists.

3. For vitamin E products which directly applied to the skin, you should select that contains vitamin E concentrations between 0.1 to 1 mg. This is done so that antioxidants can still function properly.

Vitamin B12 Benefits And Vitamin B12 Rich Foods

Vitamin B12 or have other names cobalamin is one type of water-soluble vitamin and is part of the vitamin B complex. Called as cobalamin because the content of cobalt in it. Vitamin B12 is one of the vitamins that are needed by the body is vital. Type of vitamin B12 or cobalamin is a type of vitamin that is only found in animals. In plants do not contain vitamin B12. Therefore, for those vegetarians often have vitamin B12 deficiency problems, because they do not take sources of vitamin B12, that is only found in animals.

An important function of vitamin B12 is to assist in the formation of red blood cells in the human body. In addition, the vitamin is also essential for DNA replication during cell division. Vitamin B12 is an essential nutrient to maintain the balance of healthy nerve and myelin synthesis (protein complex, which is a protective sheath of nerve fibers) specifically related to fatty acid metabolism. The other benefits of Vitamin B12 are enhance the immune system and the body's ability to withstand stressful conditions.

Sufficient intake of vitamin B12 is a key element for maintaining body balance. Vitamin B12 can be obtained from a variety of food sources or from supplements orally or by injection. Vitamin B12 has a variety of forms. Methylcobalamin, the coenzyme form of vitamin B12 metabolism does not require special measures to be absorbed by the body. Methylcobalamin is available in a sublingual tablet that dissolves under the tongue so it can be readily absorbed and provides benefits. Hydroxocobalamin is another form of vitamin B12 that has been recognized as an effective way to counteract cyanide poisoning.

The need for vitamin B12 directly proportional to the person age. The older the need for vitamin B12 is increased. Therefore in the elderly, vitamin B12 is needed more. For the elderly, vitamin B12 consumption will be more effective through supplementation compared with the absorption of food because the digestive organs of the elderly has begun to decrease its function. Excessive intake of vitamin B12 is not very significant effect, however, it is advisable to keep the dose of vitamin B12 in accordance with the recommended dose per day.

Benefits of Vitamin B12

1. It plays an important role in the metabolism process, which includes energy generation, nutrition, digestion, absorption, elimination, respiration, circulation, and temperature regulation.

2. Vitamin B12 linked with lower homocysteine levels, which help lessen the risk of heart disease.

3. It is believed to be an excellent energy booster and can aid greater alertness and less fatigue.

4. Aids in preserving a balance in the human body.

5. Combined with other B-group vitamins, it is helpful in the smooth functioning of vital life processes of the human body.

6. Helps the formation of red blood cells, preventing anemia, as well as ensuring the smooth oxygen to hemoglobin in the cells because the quality is good, so that makes us full of energy and fatigue.

7. Maintain a healthy nervous system.

8. Vitamin B12 is used for synthesis / formation of the building blocks of DNA and genes, as well as the repair of damaged cells and tissues that is essential for growth and development in children.

9. B12 can increase the metabolism so as to help those who want to gain weight, especially pembererian by injection in conjunction with weight loss programs.

10. Some sources said the administration B12 injections on a regular basis can prevent adhesions blood cells can block blood flow, thereby reducing the risk of stroke

11. Even a study shows that taking vitamin B12 contained in meat, fish and milk may reduce the risk of dementia in old age.

Dose of Vitamin B12

When compared with other vitamins, the human body needs this vitamin only in very small amounts. The Recommended Dietary Allowance, or RDA, for adults 19 years of age and older is 2.4 mcg vitamin B12 daily. Pregnant women need slightly more vitamin B12, 2.6 mcg a day. The RDA of vitamin B12 for nursing mothers is even more, 2.8 mcg daily. If your diet includes animal foods, you can meet your vitamin B12 needs without an additional supplement.

Excess vitamin B12 that is consumed, the body will be absorbed in the liver. Not much really (only about 80% of daily needs) because this vitamin is water soluble. Vitamin B12 is generally stable and not easily broken, but the cooking of food for too long and with too much fire can destroy its nutritional value.

Vitamin B12 Deficiency

What causes us to deficiency of Vitamin B12 and what are the consequences? Deficiency of vitamin B12 will give bad effects to health. Here are some consequences that will be felt as a result of vitamin B12 deficiency:

• Experience anemia or less blood.
• Easily tired and weak in the move.
• Experiencing constipation disease.
• Decreased appetite everyday.
• Weight loss.
• Easy to experience tingling in the hands or feet.
• Difficult to maintain the balance, prone to depression, confusion, poor memory in mind, experiencing pain in the mouth and tongue.

Vitamin B12 Rich Foods

Natural sources of vitamin B12 are animal foods. Food products such as meat, dairy products, and eggs contain large amounts of vitamin B12. Here are some healthy foods that are a source of vitamin B12:

1. Liver

100 grams of liver provides more than 30 micrograms of Vitamin B12. These foods are also rich in nutrients that are loaded with vitamins and minerals that can be healthy for the overall development of the body.

2. Beef

Beef liver is also rich in cobalamin. That is why beef is a food rich in vitamin B12, protein, zinc and iron.

3. Chicken breast

Chicken breast is a rich food source of Vitamin B12 and folic acid that can nourish the heart and the body's reproductive system.

4. Eggs

Eggs contain high amounts of Vitamin B12. In chicken eggs, egg yolks are rich in Vitamin B12.

5. Yogurt

Yogurt is the main source of B-complex vitamins such as riboflavin (vitamin B2), thiamin (Vitamin B1), and cobalamin (vitamin B12). Take low-fat yogurt or fat-free because it contains low fat and rich in nutrients.

6. Oatmeal

Oatmeal contains many essential nutrients and vitamins. Oats are also a rich source of vitamin B12.

7. Milk

Milk contains a lot of calcium, iron and vitamins that are essential for body growth. Milk is also known to be rich in Vitamin B12.

Impact And Symptoms of Vitamin A Deficiency

Vitamin deficiency in the body will cause the disease symptoms. Signs of vitamin A deficiency in the body is very diverse, most often symptoms found in people who are deficient in vitamin A is the presence of eye diseases or disorders of the eye. For example, night blindness, cataracts, and decreased visibility. It also led to a reduction in corneal blindness, vitamin A deficiency also causes changes in the shape of bones, stunted growth. Even cause damage to the teeth, atrophy tooth-forming cells. Some experts also said it could cause problems in the bowel, bladder, brain and spinal cord. In addition, diseases such as skin cancer that attacks the skin, rough skin, chapped skin and measles can also be caused due to deficiency of vitamin A.

In the intestines and urinary tract, vitamin A is very influential in keeping the intestinal walls to keep it as their function to work optimally. You also know that the intestines absorb various nutrients in food and water. If the intestinal wall disrupted as a result of vitamin A intake reduced and this will affect the absorption of water and nutrients to be disturbed. The result is a urinary tract infection due to the lack of optimal water absorption every day.

Lack of vitamin A will also reduce the ability of cells to produce mucous glands. This causes the skin to become dry and rough and difficult to heal wounds. Mucous membranes which can not produce a fluid mucus perfectly, will be susceptible to bacteria (infection). So that mucus is very important to maintain skin moisture. At a more acute level, the skin can become chapped skin to cancer. Actually, the skin itself has the retinoids ability to influence the development of epithelial cells and increases the activity of the immune system so that it can prevent skin cancer.

Vitamin A is influential on immune function in humans, although the mechanism is not known with certainty. Retinol appears to affect the growth and differentiation of B lymphocytes are leukocytes that play a role in the process of humoral immunity. Then the lack of vitamin A can lower antibody responses is dependent T-cell lymphocytes that play a role in cellular immunity. Below are an effect of vitamin A deficiency is associated with the body's defense (immune).

• Abnormal keratin in the respiratory tract, genitourinary tract, and the ocular surface. 
• Loss of cilia of the respiratory epithelium. 
• Mikrofili loss of the small intestine. 
• Decrease in goblets cells and a mucin production in the mucosal epithelial. 
• Damage to the function of neutrophils. 
• Damage to the function of Natural Killer cells (NK​​) and NK cell count decline. 
• Damage to haematopoiesis aspects. 
• Changes T helper type 1 in immune response. 
• Decrease in the number and function of B lymphocytes 
• The destruction of the antibody response to T-cell dependent and independent antigens.

Therefore to prevent vitamin A deficiency, it is advisable to increase the consumption of foods containing vitamin A. Foods that contain lots of vitamin A include liver (beef, chicken, turkey, fish) (6500 mg 722%), carrots (835 mcg 93%), sweet potato (709 mg 79%), butter (684 mg 76%), spinach (681 mcg 76%), spinach (469 mcg 52%), pumpkin (400 mg 41%), cheddar cheese (265 mg 29%), melon (169 mg 19%), eggs (140 mg 16%), papaya (55 mg 6%), mango (38 mg 4%), beans (38 mg 4%), broccoli (31 mg 3%), and milk (28 mg 3%). For more complete vitamin A rich foods you can read at post here.

Vitamin K Benefits And Rich Foods

Vitamin K has many benefits for our bodies. Benefits of vitamin K is for blood clotting. Lack of vitamin K lead bleeding endlessly, and severe anemia. Vitamin K controls the production of prothrombin in the liver. Vitamin K is produced in the gut and fat-soluble vitamins. Vitamin K helps the absorption of calcium from food, thus helping the formation and maintenance of bone health.

Vitamin K may be a future alternative to handle some types of cancer. Because vitamin K acts as a poison to cancer cells, but not membahayaklan healthy cells. Vitamin K also acts to prevent Alzheimer's disease and to help control blood sugar levels so that did not happen diabetes.

Vitamin K is a fat-soluble vitamin. Vitamin K is itself divided into three kinds, from generating sources, such as:

1. Vitamin K1 (phylloquinone): This vitamin is produced by plants.
2. Vitamin K2 (menaquinone): This vitamin is a result of the bacteria found in the digestive organs of the colon.
3. Vitamin K3 (menadione): This vitamin is a vitamin-made to help someone who has problems with the digestive organs to absorb food.

Vitamin K Health Benefits

Blood clotting

Vitamin K prevents severe blood loss due to injury, by slowing and stopping the bleeding.

Prevent Osteoporosis

Vitamin K can make bones more healthy, in addition to calcium. Vitamin K can improve bone quality in our bodies. This vitamin also helps calcium and other minerals in bones for each binding.

Prevent Cancer

Vitamin K can also fight cancer cells in the body. Several studies have shown that people who consume the vitamin K in their diet are more resistant to cancer. Type of vitamin is even more effective in the fight against blood cancer and colon.

Preventing brain hemorrhage

Babies need an injection of vitamin K because it does not have sufficient levels in their bodies. Vitamins may prevent children from bleeding in the brain.

Menstruation

Vitamin K is essential for children who are experiencing menstrual cycle. When the body is deficient in vitamin K, you will lose a lot of blood during the menstrual period. It makes people feel weak physically.

Vitamin K Rich Foods

Vitamin K is found in various foods including green leafy vegetables, meats, and dairy products. Vitamin K can also be derived from the bacteria in the gut which synthesize vitamin K which is then absorbed and stored in the liver. There are some vegetables and fruits rich in vitamin K, which are:

• Mustard greens. The content of vitamin K in the green mustard quite high compared to other vegetables are 419.3 mcg per one cup. You just eat greens mustard every day as much as one-off, then the need for vitamin K you will be met on a daily basis without having to take more supplements vitamin K. Therefore, mustard greens being the best source of vitamin K which is highly recommended.
• Asparagus. The content of vitamin K in 100 grams of asparagus is 416 mcg. The content of vitamin K, which is quite high as well on the type of vegetables can be used as an alternative when bored eating mustard.
• Kiwi. The content of vitamin K in kiwifruit at 100 grams is 40.3 mcg, or the equivalent of 10% of the daily vitamin K your body needs.
• Grapes. Vitamin K in the grape with a dose of 100 grams is equivalent to 22 mcg or 21% of vitamin K per day. The grapes are helpful to increase blood flow into the heart.
• Lettuce. To dose of 100 grams of lettuce, containing a total of 128 mcg of vitamin K.
• Spinach. The content of vitamin K in green or red spinach is 89 mcg in 100 gr.

Vitamin K Recommended Daily Intake

By the standards of RDA (Recommended Dietary Allowance) of vitamin K a person needs depends on his weight. For adults, it requires at least 1 microgram per day per kg of body weight. So, if you weigh 50 kg then it needs to reach 50 micrograms per day.

Vitamin K deficiency

If vitamin K is not contained in the body, blood can not clot. This can cause bleeding or hemorrhagic. However, vitamin K deficiency is rare because most people get it from bacteria in the gut and from food. However, deficiency can occur in infants because their digestive systems are sterile and do not contain bacteria that can synthesize vitamin K, breast milk contains only small amounts of vitamin K. For that, the baby was given a vitamin K at birth.

In adults, deficiency can occur due to lack of consumption of vegetables or eating antobiotik too long. Antibiotics can kill beneficial bacteria in the intestines that produce vitamin K. Sometimes vitamin K deficiency caused by liver disease or digestive problems.

Poisoned of Vitamin K

You can also poisoned vitamin K. It occurs only in people receiving vitamin K replacement water soluble. The symptoms are hemolysis (destruction of red blood cells), jaundice and brain damage.

Health Benefits And Source of Vitamin C

As the water-soluble vitamins, vitamin C has many important roles in warding off many diseases. Vitamin C or ascorbic acid, commonly known by this has a significant role in the formation of collagen which helps boost the immune system and helps the absorption of iron.

In fact, several studies have shown the benefits of vitamin C in lowering cholesterol levels and produce certain chemicals in the brain. In addition, the high content of antioxidants in vitamin C can also wipe free radicals that damage cells in the body.

Health Benefits Of Vitamin C

1. Preventing stroke

There is plenty of evidence that diets high in antioxidant-rich fruits and vegetables help ward off cardiovascular disease. However, several important studies showed that those with the highest levels of vitamin C in their bodies are at the lowest risk for suffering a stroke (particularly in women).

2. Against cancer

Several studies have shown that some women who consumed the most vitamin C from foods like fruits or vegetables (not supplements), had a lower risk of breast cancer. Even some research indicates vitamin C as toxic to certain cancer cells.

3. Improve mood

Historically, it is known that vitamin C deficiency can cause a psychological change. Not long ago, researchers from McGill University suggests that vitamin C supplementation (500 mg twice daily) for hospitalized patients lacking vitamin C, significantly help improve their mood.

4. Treating vaginal infections

Vaginal infection is the most common cause of vaginal discharge and usually cause the odor, which affects up to 30 percent of pregnant women and women who are not pregnant tenth. Two recent studies have shown that administration of vitamin C vaginal tablets (250 mg for six days) to treat bacterial vaginosis (BV) by lowering the pH of the vagina and restore to its original state.

5. Improving skin

Vitamin C is an antioxidant that most needed the skin, where it helps neutralize free radicals that accumulate due to sun exposure and age. "Giving vitamin C in combination with other materials, repair some of the signs of aging including fine lines, uneven pigmentation, skin color and texture," says Dr. Mariusz Sapijaszko, medical director of Youthful Image Cosmetic Surgery Clinic and a professor of dermatology at University of Alberta.

6. Your body's natural Protector, with Strongest Antioxidant

Vitamin C is widely used to enhance the body's resistance and resilience. As an antioxidant, Vitamin C will act as a natural barrier against disease for the whole family. Vitamin C can improve your immune system and reduce the risk of coronary heart disease, stroke, cancer and cataracts.

7. Reducing Toxins in the Liver

Vitamin C proven to reduce toxins in the liver while improving the performance of your heart. Liver is very important to support your body's functions.

Vitamin C Doses That Recommended

Number recommended intake of vitamin C is still being debated and vary in each country. The World Health Organization (WHO) for example assign only 45 mg a day, the Food Standards Agency in the UK by 40 mg per day, and the National Academy of Sciences in the United States between 60-95 mg per day. In the U.S., the maximum intake in laboratory conditions is 2,000 milligrams per day.

United States vitamin C recommendations

60 mg/day: Health Canada 2007

60–95 milligrams per day: United States' National Academy of Sciences.

500 milligrams per 12 hours: Professor Roc Ordman, from research into biological free radicals.

3,000 milligrams per day ''(or up to 30,000 mg during illness)'': the Vitamin C Foundation.

6,000–12,000 milligrams per day: Thomas E. Levy, Colorado Integrative Medical Centre.

6,000–18,000 milligrams per day: Linus Pauling's personal use.

Source of Vitamin C

The best source of vitamin C comes from fresh fruits, vegetables and juices. A half-cup (125 ml) orange juice contains about 50 mg of vitamin C. Besides citrus, you can get other sources of vitamin C of kiwi, strawberries, peppers, and brassica vegetables such as broccoli and cabbage.

High Vitamin C foods

1. Strawberries

A delicious and healthy fruit has vitamin C content is very high. Not only is vitamin C, but strawberries are also high in fiber and antioxidants that serve to reduce stress and protect the heart from cholesterol overload.

2. Cherry

This tiny red fruit is rich in vitamin C! In fact, cherry contains about 65x the amount of vitamin C than oranges.

3. Papaya

Papayas are rich in vitamin C, with a portion of its daily requirement of vitamin C then you will be fulfilled. Try some papaya mix in smoothies or yogurt.

4. Blackcurrant

With a dark purple hue, it is easy to imagine that this fruit is high in Vitamin C. Holds about 180mg per serving, and a lot of potassium, iron, vitamin B5, and phytochemicals.

5. Kiwi

Originally from New Zealand, it may surprise you to that small bright green fruit has more Vitamin C than oranges! They are also high in flavonoids and has potassium as bananas. Research has shown that children who eat these fruits are rich in vitamin C experienced respiratory stronger than children who did not consume.

6. paprika

Paprika is a food that has a high vitamin C, and beta carotene. Paprika serves to prevent cataracts, prevent blood clots, and can help reduce the chances of heart attack and stroke.

7. Guava

Guava is rich in vitamin C, fiber, folic acid, potassium and manganese, making Guava one best superfoods can be added into your diet.

8. Broccoli

Besides kayaserat, one serving of broccoli has more than 90 mg of vitamin C. Broccoli is also one of the best detox foods you can add into your daily menu.

9. Citrus Fruits

Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin C. Oranges provide 59mg (99% DV) per 100 gram serving, 98mg (163% DV) per cup, and 83mg (138% DV) per orange. Clementines, or tangerines, provide 49mg (81% DV) per 100 gram serving, or 36mg (60% DV) per fruit

Vitamin D Foods, Deficiency & Overdose

The main function of vitamin D is act as the destroyer and killer all kinds of viruses and bacteria that invade the body, also gives strength to the body against disease. Therefore, vitamin D deficiency or overdose can cause several diseases. Vitamin D is also very important to expedite the process of bones and teeth  growth also keep it out of brittleness. If there is deficiency of vitamin D, the body will experience a variety of diseases, such as osteoporosis, osteopenia, diabetes, hypertension, and other cardiovascular disease, breast cancer, and endometrial cancer. Meanwhile if there is overdose of vitamin D, also cause several disease. Actually, the specific disease caused by vitamin D overdose does not exist. It's just that organ damage can be experienced due to excess vitamin D. Vitamin D is also known to carry a fair amount of calcium. For excess daily consumption causes renal impaired performance and overburdened.

Vitamin D is essential for bone health because it plays a role in calcium absorption in the stomach and digestive tract. Without sufficient vitamin D, your body will not be able to absorb calcium properly so having weak bones. Vitamin D is a pro-hormone that our body uses to transport calcium from the digestive through the blood to the bones, heart, brain, lungs and other organs that require it.

It is need to meet the requirement daily intake of vitamin D, according to the United States Institute of Medicine, the recommended dietary allowances of vitamin D are:

• Infants 0–6 months: 400 IU/day* 
• Infants 6–12 months: 400 IU/day* 
• 1–70 years of age: 600 IU/day (15 μg/day) 
• 71+ years of age: 800 IU/day (20 μg/day) 
• Pregnant/lactating: 600 IU/day (15 μg/day) 
• Asterisk for infants indicates Adequate Intake (AI) for infants, as an RDA has yet to be established for infants.

Vitamin D foods

Vitamin D is a lot coming from the morning sun, working on bone mineralization by increasing the absorption of calcium and phosphorus in the digestive system, so that the levels in the blood increases. This is done by taking calcium from the bones and to encourage retention by the kidneys. Even so, you also can get vitamin D from foods such as Green vegetables, oranges, strawberries, tomatoes are also rich in lycopene, broccoli, cod liver oil, salmon and mackerel, tuna fish and sardines, cereals are fortified with vitamin D, eggs (including the yolk), also margarine are fortified with vitamin.

Vitamin D Deficiency Symptoms

Anyone know what are the symptoms? Abnormal bone formation is a symptom of vitamin D deficiency which can lead to other diseases that spread more severe. Symptoms of vitamin D deficiency is restless, forehead always sweating, irritable and also swelling in the joints and cartilage to form 2 circles are hard. Usually these symptoms if attacked children who are deficient in vitamin D will look fat even though underweight. 

The most severe symptoms are leg bone formation in children is not normal. Can be concave or convex. Their stomach would like enlarged and swollen to the front and followed by constipation. This is because the intake of vitamin D deficiency as a baby. Inadequate intake of milk into the cause of these symptoms arise. Usually phosphorus and calcium deficiency. But it could be a deficiency of vitamin D was greater so that the intake of phosphorus and calcium were not met.

Symptoms of Vitamin D Overdose

Emotional symptoms of excess vitamin D is usually marked by nervous, irritable or short-tempered. While the physical symptoms that can be observed is dehydration and severe headaches. For long-term symptoms can be neurological abnormalities, muscle shape that started not fit, and there is itching, weak and tired. Can even interfere with the urinary tract. The occurrence of excessive urine production, and the presence of kidney stones can lead to kidney failure. Therefore, it is important to pay attention to the symptoms of your long term health.

Keep in mind that the initial diagnosis of vitamin D overdose is not easy. However, if the feeling or condition of your body is not good due to the consumption of vitamin D, immediately go to the doctor to check if you have been exposed to toxic or toxicity of vitamin D.

List Foods That Highly Rich In Vitamin D

The benefits of vitamin D for the body is very much. This vitamin has an important role in boosting the immune system. Vitamin D can also destroy bacteria and viruses that exist in our bodies. If vitamin D in the body is not fulfilled, the killer cells of the immune system (T cells) the body is not able to fight off serious infections in the body.

Vitamin D including fat-soluble vitamins. This vitamin is also needed to maintain a healthy body. But do not take this vitamin in excess, as it can be toxic to the body.

For men and women aged 14-50 years are encouraged to consume 200 IU of vitamin D per day. For age above 51 years, intake of vitamin D in the body should be increased to 400 IU per day. If the age of 71 years, the intake was increased to 600 IU per day.

Benefits of Vitamin D for Our Body

Parts of the body most affected by vitamin D are bone and teeth. The function of vitamin D that is most important is to destroy and kill a variety of viruses and bacteria that harm our bodies. Therefore, vitamin D is very good given to people who are in a period of healing. In addition, vitamin D also acts as an antibiotic for the body because it can give strength to the body against disease.

Here are some benefits of vitamin D:

1. Assist in the absorption of calcium as a mineral that is needed by the bones. Conditions bone loss is one thing that is triggered from a lack of vitamin D.

2. Keeping the human immune system. Various activities were conducted human solid day-to-day gives the risk of the immune system, through adequate intake of vitamin D, it will reduce the risk of decline in the immune system.

3. Preventing many dangerous diseases like steoporosis, cancer, hypertension and osteoarthritis.

Source of Vitamin D

To get the benefits of vitamin D, you can get it from the usual variety of food you consume daily. Milk is the best source of vitamin D that recognized. Moreover, most of the dairy products also are now fortified with vitamin D.

In addition, there is an even easier way to get the benefits of vitamin D. The trick is to bask in the sun in the morning, between 7 am to 9 am. Basking in the sun do not need every day if you're busy. But you can devote some time about two or three times a week for 15 minutes for sunbathing. That way you will feel the benefits of vitamin D apart from food intake.

Food that Rich in Vitamin D

Milk

Milk is one of the best sources of vitamin D. A glass of milk is enriched with essential nutrients, not to forget vitamin D. Besides, milk is not only nutritious for children but also for adults equally. Researches indicate that vitamin D present in milk provides anti-aging benefits. As such, make milk a part of your daily diet.

Egg Yolks

Eggs are another rich source of vitamin D, especially the yellow bulbous portion called the yolk. As such, it regulates the nervous system, cardiovascular system, and the brain. Further, it lowers the risk of cataract and helps in improving one’s nails and hair growth.

Salmon

Salmon is yet another one of the major sources of vitamin D. In fact, it is one of the natural sources of vitamin D and essential fatty acids which is very rare. Salmon helps in improving the functioning of the brain and protecting the nervous system. It acts as an anti-depressant and hence, assists in relaxing the brain, increasing brain efficiency, and improving memory.

Cod Liver Oil

Cod liver oil is extensively known for providing vitamin D in large amounts. As such, it is known for improving the condition of the heart and cardiovascular system. Further, it assists in enhancing the functioning of muscles and supporting the elasticity of blood vessels. Researches have linked cod liver oil with reducing high cholesterol levels and thinning of blood, thereby decreasing the chances of clogging arteries.

Mushrooms

Apart from containing fewer calories, mushrooms are savored for their taste, texture, and high amounts of benefits, particularly vitamin D. They are known for reducing hypertension, helping in weight loss, diminishing the risk of apoplectic attack, controlling migraine headaches, and maintaining healthy metabolism.

Canned Sardines

Rich in vitamin D apart from other nutrients, canned sardines help in improving the overall bone health and cardiovascular health. Further, they are even known to treat inflammation effectively and keep the levels of body sugar under control.

Cheese

Cheese is one of dairy products that is rich in vitamin D. This helps in absorbing high amounts of calcium from cheese, thereby improving bone health and preventing osteoporosis. To add on, the presence of vitamin D in cheese is useful for strengthening teeth and avoiding cavities. This, in turn, is helpful in preventing the wear and tear of the enamel.

Canned Tuna

Canned tunas are filled with large amounts of vitamin D. As a result, they are highly beneficial in protecting the skin against sun burns and skin cancer. Further, it helps in replenishing the moisture content, thereby keeping the skin moist and giving it a natural glowing look.

Herring

Herring is one of the richest sources of extracting vitamin D. With over 952 IU of vitamin D in just one cup of herring, this nutritious fish should be a must-have food in the diet of non-vegetarians. Particularly the Atlantic herring is more beneficial than the Pacific variety. Have it raw, dried, pickled, fermented, or cured through techniques, herring provides all the benefits of vitamin D through all means.

Cooked Liver

For those of you who do not know, liver is yet another great source of providing your body with vitamin D. Though all chicken, beef, and calf livers contain considerate amount of vitamin D, but it is the calf liver that is the healthiest amongst all. It is very useful for proper bone growth, healthy skin and hair, and reproduction.

Another source food apart from the above are mackerel, halibut, catfish, shrimps, oysters, orange juice fortified with vitamin D, fortified yogurt, margarine, and fortified breakfast cereals are also good sources of vitamin D.

12 Vitamin C Foods Besides Oranges

Do you know another source of vitamin C besides oranges? In fact, there are several vitamin c foods from fruits or vegetables that higher than oranges. There are about 21 kinds of fruits that contain vitamin C which is enough to meet your daily vitamin C needs. Most people consider, the source of vitamin C contained in oranges only. Even in some cases, some people who do not want to meet the consumption of vitamin C, because they do not like oranges fruit.

Vitamin C requirement is different for each person, depending on their living habits. In teenagers, these habits such as smoking, drinking coffee, or alcoholic beverages, the consumption of certain medications such as anti-seizure medications, tetracycline antibiotics, anti-arthritis, sleep medicine, and oral contraceptives. Smoking habits eliminates 25% of vitamin C in the blood. In addition to other compounds that affect nicotine as bad is caffeine. Besides stress, fever, infection, and exercise also increases the need for vitamin C.

Below RDA for vitamin C based on ods.od.nih.gov data.

Recommended Dietary Allowances (RDAs) for Vitamin C 

Age	Male	Female	Pregnancy	Lactation
0–6 months	40 mg*	40 mg*
7–12 months	50 mg*	50 mg*
1–3 years	15 mg	15 mg
4–8 years	25 mg	25 mg
9–13 years	45 mg	45 mg
14–18 years	75 mg	65 mg	80 mg	115 mg
19+ years	90 mg	75 mg	85 mg	120 mg
Smokers	Individuals who smoke require 35 mg/day more vitamin C than nonsmokers.

Foods high in vitamin C besides oranges

• Vitamin C content in guava
  
  The content of vitamin C in guava twice more than in sweet orange. If oranges has 54 milligrams of vitamin C per 100 grams, then the guava contained about 108 milligrams per 100 grams. The fruit is beneficial for weight loss, prevent skin breakouts, lower cholesterol, and treat diarrhea. Guava is a fruit with the highest vitamin C content.
  
• The content of Vitamin C in Kiwi
  
  Vitamin C in the kiwi apparently proportional to the amount of vitamin C in guava. The content of vitamin C in the kiwi is 100 milligrams per 100 grams. kiwi Including fruits containing high vitamin c. This fruit has health benefits for preventing heart disease and hypertension, treat symptoms of impotence, and maintain stamina. Other properties is able to maintain healthy skin and is suitable as a nutrient for pregnant women.


• Vitamin C in Longan
  The content of vitamin C in the Longan about 84 milligrams per 100 grams, still higher than the oranges. Levels of vitamin C on Longan, making this fruit including fruit rich in vitamin C. One of the benefits of this fruit is to cure insomnia.
• Vitamin C in Papaya
  Levels of vitamin C in papaya, can be different in different reference. But do not worry, because still the average content of vitamin C in papaya is two times more than oranges. Papaya fruit has benefits to reduce the accumulation of fat in the body, helping the process of protein digestion, and improve sperm quality.
• Vitamin C in Red Paprika
  The content of vitamin C in red paprika about 190 milligrams of 100 grams, four times more than oranges. But the red paprika are not classified as a fruit that can be eaten like oranges. Because red paprika better known as cooking ingredients or composition of a mixed diet. So it is still better fulfillment oranges for immediate consumption. Usefulness of red pepper can prevent cataracts in the eye.
• Vitamin C in broccoli
  
  The content of vitamin C in broccoli was 118 milligrams per 100 grams. Like red paprika, broccoli is a vegetable. Broccoli has health benefits for cancer prevention, detoxification, prevent stomach disorders, and prevent heart disease. Other properties are able to care for the skin, and prevent anemia.
• Vitamin C in cabbage
  The content of vitamin C in cabbage is 160.8 milligrams per 2 cups. Means every one cup contains at least 80.4 milligrams of vitamin C. Cabbage has health benefits can prevent cancer. It also can prevent thrush because it contains vitamin C.
• Vitamin C in strawberries
  The content of vitamin C in strawberries is 56.7 milligrams per 100 grams, 8 consumption of strawberries every day it will fulfill the needs of vitamin C daily. Health benefits of strawberries such as teeth whitening and as a natural acne remedy.
• Vitamin C in Cauliflower
  On cauliflower, its vitamin C content reached 50 milligrams per 100 grams, similar to the content of vitamin C in cabbage. Cauliflower has benefits to prevent the occurrence of cancer, such as colon cancer, breast cancer, and tumors.
• Vitamin C in Tomatoes
  The content of vitamin C in tomatoes is 34 milligrams per 100 grams.
• Vitamin C in Chili
  The content of vitamin C in chili about 84 milligrams per 100 grams, chili has a spicy flavor, so it is rarely eaten straight especially in a dose of 100 grams.
• The content of Vitamin C in apples
  The content of vitamin C in apples is 5 milligrams in 100 grams. Apple has benefits to detoxify the body, stabilize the body's immunity, and reduce the body's allergic.