The Vitamin Addict

When it comes to important vitamins for the body, you don’t want to forget this one. Vitamin K is closely associated with blood clotting and is an important vitamin for the body. In fact, vitamin K is directly linked with the function of several proteins that are necessary for your blood to clot correctly. It is a fat-soluble vitamin which means that it is stored by the fatty tissues of the body.

Today vitamin K is distinguished by two forms that occur naturally. Vitamin K-1 is the plants synthesize phylloquinone. Vitamin K-2 is bacteria synthesize. There is an MK-4 that is being studied more at this point that appears to be synthesized by animals and humans but, it still requires much more research at this time.

Vitamin K Functions

The main biological function of vitamin K is to aid in the calcium-binding function of proteins that are needed for blood clotting. This is a very important aspect as clotting is the body’s natural way to prevent a person from losing to much blood in the event of an injury. When you receive a cut or other type of open wound, the blood should clot on its own preventing a person from bleeding to death with minor or moderate wounds.

Uncontrolled blood clotting is also dangerous for a person as this can form clots which block the flow of blood to arteries resulting in heart failure, stroke and so forth. Vitamin K helps to regulate the proteins that prevent this from happening as well. Vitamin K may also play an important role when it comes to cell growth and the aging process of the nervous system. However, more studies are needed to determine its exact action concerning these functions. 

Known Vitamin K Deficiencies and Food Sources

There are a few obvious signs that would indicate that a person is suffering from a Vitamin K deficiency, they include the following:

• Uncontrollable bleeding
• Bruising easily
• Excessive nosebleeds
• Bleeding gums
• Blood in the urine or stool
• Tarry black stools
• Extremely heavy bleeding during menstrual cycle

It is very unusual for a healthy adult to have a vitamin K deficiency but, infants that are breast-fed are at a higher risk than newborns that are not. This is due to the fact that compared to baby formula breast milk has a very low amount of vitamin K. It is also contributed to the fact that a newborns intestine may not be colonized with bacteria that synthesize this vitamin or it may not be fully functional at birth.

You can find vitamin K in many different types of foods. Some of them are listed below:

• Cabbage
• Spinach
• Lettuce
• Cauliflower
• Broccoli
• Kale
• Brussels sprouts
• Wheat bran
• Fruits
• Meat
• Dairy products
• Soy products

Vitamin K-2 can be found in chicken, butter, cheese, egg yolks and some types of mayonnaise. Because vitamin K is found in so many different types of food, it is rare for a person to not get the required amount needed to stay healthy. Never forget the importance of Vitamin K when you are considering a vitamin supplement plan.

Vitamin H is commonly known as Biotin and aids in the process in which energy is released form the foods that you eat. It also is used in the production of fatty acids and the metabolism of fats. This is an important and often overlooked vitamin.

Biotin is a big part of cell growth and is associated with the use of amino acids. Vitamin H helps your body to maintain a steady blood sugar level and aids in the transfer of carbon dioxide. It is indicated that biotin is good for healthy bone marrow and can even aid in relieving muscle pain.

There are even cosmetic reasons for getting enough Vitamin H. Vitamin H is believed to help strengthen your hair and nails and for this reason it is used in many hair and skin products along with some cosmetics. Biotin is also good for maintaining healthy nerve tissue and sweat glands

Vitamin H Food Sources

There are several foods that supply vitamin H for the body. However, in the event that there is a shortage of vitamin H in your body it can be manufactured by the body itself to a degree.

Some of the vitamin H food sources are listed below:

• Eggs
• Cheese
• Chicken breasts
• Beef liver
• Cauliflower
• Brewer’s yeast
• Salmon
• Mushrooms
• Nuts
• Spinach

If you are taking a biotin supplement then you should also take it with the vitamin B complex supplements. Many supplements work well when taken in combination as part of a regular dietary supplement. Sometimes vitamin C is also recommended to be taken in conjunction with vitamin H.

Biotin is not a vitamin that is easily destroyed in the body but if you take antibiotics for long periods of time you may need to take a supplement. Anyone who consumes food containing avidin such as raw eggs may also have a problem as avidin makes it difficult and in some case impossible for the body to absorb biotin. You should consult your doctor if you have any specific questions about this.

Someone suffering from a Vitamin H deficiency would notice a loss of appetite, nausea or vomiting along with excess fatigue. They may also notice tongue inflammation, fungal infections, rashes and dry scaly skin. It is not unusual for someone with a vitamin H deficiency to become depressed and have a problem with high cholesterol. Dry brittle hair of excess hair loss can also be associated with a vitamin H deficiency.

Benefits of Vitamin H

Vitamin H or biotin has many benefits for the body. Aside from aiding in metabolizing carbohydrates and the other benefits mentioned above, biotin is used to help with medical conditions. Many newborns suffer form a condition called cradle cap which is a dry scaly scalp condition that can be treated with vitamin H. People with dry brittle hair or a hair loss problem due to a biotin deficiency can be treated by taking a vitamin H supplement.

Since this vitamin helps to control blood sugar levels in your body it can be beneficial to diabetes. It helps fat to metabolize into energy more efficiently therefore, it is believed to be very useful for people who are trying to lose weight. Since any excessive amount of biotin found in the body is eliminated through feces or urine there is no known side effects or toxic levels to worry about.

You have probably also heard about Vitamin E but this is another nutrient that many people do not understand. Vitamin E is an antioxidant that is considered to be a fat-soluble vitamin. This means that they are stored in the fatty tissues found in the body. An antioxidant protects cells from the effect that free radicals can have on them. A free radical is the by-product of energy created by the metabolism and they can damage healthy cells in the body. They have been associated with cancer and cardiovascular diseases. Studies have also shown that vitamin E can help your immune system and aid in metabolic processes such as DNA repair.

Vitamin E is described as having eight different forms of antioxidants and each one has its own special function. There are four tocopherols called alpha, beta, gamma and delta. The next four are tocotrienols which are also called alpha, beta, gamma and delta. The most active form of vitamin E is the Alpha-tocopherol. It is considered to be a powerful biological antioxidant and is believed to help prevent cataracts from appearing.

If you are concerned with your weight and watching your fat intake don’t completely rule out foods that contain fat. You need to include sources of healthy fat in your diet to ensure that you receive the right amount of vitamin E needed to stay healthy.

Foods That Provide Vitamin E

There are synthetic forms of vitamin E but, they only provide about half the benefits as the natural forms do. You can receive natural forms of this vitamin from many different types of common everyday foods. 

Natural forms of vitamin E can be found in foods such as the ones listed below:

• Green leafy vegetables
• Nuts
• Vegetable oils
• Fortified cereals
• Sunflower seeds
• Peanut butter
• Corn oil
• Broccoli
• Spinach
• Mango
• Soybean oil
• Kiwi
• Tomatoes
• Carrots

You can take supplements to receive vitamin E but it is best if you can get this vitamin from natural food sources. You may want to get part of your Vitamin E naturally and the rest from supplements to add up to your total recommended daily intake.  

Vitamin E Deficiency

What happens if your body does not get enough Vitamin E? Vitamin E deficiency is not very common but there are certain situations that can cause a person to have a deficiency of vitamin E. One situation would be when a baby is born prematurely with a very low birth weight. People that suffer from rare genetic abnormalities that leave them with an inability to secrete bile and people that cannot absorb dietary fat due to disorders of fat metabolism may also have a vitamin E deficiency.

Some creams and lotions are made with vitamin E as one of their ingredients because, it is believed that vitamin E can reduce scaring and aid in the healing process. Vitamin E is very important and should be a part of your diet. If you do not eat foods that contain this vitamin then you should consider taking a supplement.

Your body needs a certain amount of vitamins to stay healthy. Although Vitamin D is not as well-known as some of the other vitamins it is very important in your health and well-being. It affects your immune system and helps to regulate both the calcium and phosphorus levels in the blood. It does this by promoting the absorption from foods in the intestines and helps the kidneys to re-absorb calcium.

There are five types of vitamin D which is described in the following forms:

Vitamin D₁ (molecular compound of ergocalciferol with lumisterol)

Vitamin D₂ (ergocalciferol or calciferol)

Vitamin D₃ (cholecalciferol)

Vitamin D₄ (dihydrotachysterol)

Vitamin D₅ (sitocalciferol)  

However, the two main forms are the Vitamin D₂ (ergocalciferol) and the Vitamin D₃ (cholecalciferol). Vitamin D helps to promote the correct formation of your bones and is very important when it comes to a having a strong healthy skeleton. 

Vitamin D₂ and Vitamin D₃

Vitamin D₂ is not produced by the body and is found in plants and fungal. Vitamin D₃ can be received from animal sources and can be produced by the body. It is made in the skin when the right conditions are met between your skin and sunlight. Once vitamin D is introduced to the body it is then converted in both the liver and the kidneys and then released for circulation to different organs in the body. 

If you have limited exposure to the sun, then you need to make sure that you include vitamin D into your diet. Vitamin D is considered to be a fat-soluble vitamin which means that it is stored in the fatty tissue of your body. Vitamin D not only absorbs calcium but it also helps regulate the amount of calcium and phosphorus located in your blood.   

Vitamin D Deficiency  

A Vitamin D deficiency can lead to bone softening diseases such as osteomalacia, rickets and sometimes osteoporosis. Babies who are breast fed are susceptible to a vitamin D deficiency. People who are obese, have limited exposure to the sun and the elderly are more susceptible to having a vitamin D deficiency than others.   

A vitamin D deficiency can also be linked to the following conditions: 

• Cancer
• High blood pressure
• Tuberculosis
• Depression
• Periodontal disease
• Multiple sclerosis

The best source of vitamin D is found in fortified products because there are very few foods that naturally contain vitamin D. These would be products such as cereal grains, soy milk and whole milk. This is why many people decide to take supplements to make sure they are getting the recommended amount of Vitamin D.  

However, some foods that do naturally contain vitamin D include the following:

• Dairy products
• Salmon
• Tuna
• Cod liver oil
• Sardines
• Mackerel
• Eel  

It is possible to receive too much vitamin D and the symptoms of this would include vomiting, weakness of the muscles and even kidney stones. It can also cause the intestines to absorb too much calcium which produces high levels in the blood causing calcium deposits in soft tissues such as the lungs and heart. Remember, even vitamins can be dangerous when taken in large amounts.

One of the most common vitamins known to people everywhere is Vitamin C. We have all heard of it and how important it is to our bodies but do you really know why? What does Vitamin C have that is so important to us anyway? How can we get the Vitamin C that we need each day to remain healthy and strong?

It is a water-soluble vitamin that can only be received from the foods that we eat. Being water-soluble means that it dissolves in water and your body cannot store this type of vitamin. Neither can it produce vitamin C on its own. If you do not replenish your body with vitamin C daily it has no other way to receive this vitamin.

You may also hear vitamin C being referred to as ascorbic acid. Your body needs vitamin C for normal growth and development among other benefits. Vitamin C helps wounds to heal and is great for strong bones, teeth and cartilage plus it helps to repair tissues in your body. The protein collagen is produced by vitamin C. Collagen is used for improving your skin, healing scar tissue, ligaments and tendons. It also is necessary for healthy blood vessels as well. Read on to find out more about the benefits of Vitamin C to your body.

 Benefits of Vitamin C on the Body

Vitamin C provides the body with many other benefits as well. It is a highly effective antioxidant. An antioxidant is nutrients that are needed to help block the damage that can be caused by free radicals. Free radicals are produced when your body is transforming food into energy. It helps to protect vital molecules which include proteins, carbohydrates and nucleic acids.

Antioxidants help prevent disease and infection and help you fight infection and viruses that you d catch. You will have fewer colds and flues and similar conditions when you have the proper amounts of Vitamin C. Foods that contain a high source of vitamin C include fruits and vegetables, all leafy greens and citrus fruits or juices.

You can also receive vitamin C from the following foods:

• Green or red peppers
• Tomatoes
• Turnip greens
• Strawberries
• Broccoli
• White potatoes
• Sweet potatoes
• Cantaloupe
• Cabbage
• Watermelon

There are other sources of vitamin C available as well and you can always use a multivitamin as a supplement. It is very rare to consume too much vitamin C but, if taken in large doses you may experience indigestion or diarrhea. It’s important to be careful not to overdose on any vitamins because even too much of a good thing is dangerous.

Vitamin C Deficiencies  

Deficiencies in vitamin C can lead to many problems. One of the worst diseases caused from vitamin C deficiency is scurvy. However, you don’t hear much about this anymore because over the years people have learned that they need a certain amount of vitamin C to stay healthy. Still, there are other milder conditions that are caused by a vitamin C deficiency. For example, many times people lacking in vitamin C will notice they have dry hair with lots of split ends, rough or dry skin and excessive nose bleeds.

You may also notice that you have frequent bleeding of the gums and your tooth enamel may be weaker than normal. People who suffer from vitamin C deficiencies many notice that they have a hard time fighting off infections or that it takes a long time for wounds to heal.

Anemia, bruising easily and painful swollen joints may also be caused by not receiving enough vitamin C in your diet. It can even contribute to weight gain because having a vitamin C deficiency slows down your metabolism. Therefore, if you are trying to lose weight you may want to make sure you are receiving enough vitamin C every day.