Vitamin E-rich foods

Vitamin E is an essential nutrient that serves as a powerful antioxidant, safeguarding cells from oxidative stress caused by free radicals. This protective role is vital in reducing the risk of chronic diseases such as heart disease, cancer, and neurodegenerative disorders. Beyond its antioxidant properties, vitamin E is integral to immune function, helping the body combat infections and maintain resilience. Its benefits extend to skin health, where it aids in reducing inflammation, enhancing moisture retention, and promoting wound healing, making it a staple in skincare products. This nutrient also contributes to overall well-being by supporting healthy vision and balancing hormonal functions.

A balanced diet offers numerous sources of vitamin E, ensuring that this vital nutrient can be easily included in daily meals. Nuts and seeds are among the richest sources. Almonds, sunflower seeds, and hazelnuts are particularly high in vitamin E, with just a small serving meeting a significant percentage of the daily requirement. For example, one ounce of almonds provides about 7.3 milligrams of vitamin E, nearly 50% of the recommended daily intake for adults. Incorporating these as snacks or toppings for dishes is a simple and effective way to boost vitamin E levels.

Vegetable oils are another excellent source of vitamin E. Sunflower oil, safflower oil, and wheat germ oil are particularly rich in this nutrient. A single tablespoon of wheat germ oil contains approximately 20 milligrams of vitamin E, exceeding the daily recommended intake. These oils can be used in cooking, baking, or as salad dressings, offering a versatile means of enhancing dietary intake.

Green leafy vegetables such as spinach, kale, and Swiss chard also provide vitamin E. These vegetables are not only nutrient-dense but also contribute to overall health with their high levels of vitamins A, C, and K. Regular consumption of these greens—whether in salads, smoothies, or sautéed dishes—ensures a steady intake of vitamin E.

Avocados are another valuable source, offering approximately 2 milligrams of vitamin E per fruit. Their creamy texture and versatile flavor make them easy to incorporate into meals such as salads, sandwiches, and smoothies. Additionally, fortified foods like cereals and plant-based milk often contain added vitamin E, making them convenient options for meeting dietary needs.

By embracing a diverse range of vitamin E-rich foods, individuals can harness the full spectrum of benefits this nutrient offers. From protecting cellular health to supporting immunity and skin vitality, vitamin E is a cornerstone of a balanced and healthful diet.
Vitamin E-rich foods

Vitamin D: Essential for Bone Health and Beyond

Vitamin D is a crucial nutrient for maintaining overall health, particularly for bone health. It plays a vital role in ensuring the body functions properly, influencing various bodily systems beyond just bones.

Functions and Benefits
Bone Health
Vitamin D is essential for calcium absorption, which is critical for developing and maintaining strong bones. Without enough vitamin D, calcium isn't adequately absorbed, leading to bone disorders such as osteomalacia in adults and rickets in children. These conditions result in soft, weak bones and muscle pain, underscoring the importance of vitamin D in skeletal health.

Immune System
Vitamin D is also a key player in immune function. It helps modulate the immune response, enhancing the body’s ability to fend off infections. Furthermore, there is emerging evidence that sufficient levels of vitamin D can lower the risk of autoimmune diseases, such as type 1 diabetes and multiple sclerosis, as it supports immune regulation.

Mood Regulation
Research indicates that vitamin D may influence brain function, particularly in mood regulation. Several studies suggest a link between low vitamin D levels and an increased risk of depression, anxiety, and even Seasonal Affective Disorder (SAD). While more research is needed, vitamin D supplementation is often considered in treatment plans for mood-related conditions.

Disease Prevention
There is growing evidence that maintaining adequate vitamin D levels may help reduce the risk of chronic diseases such as multiple sclerosis, heart disease, and certain cancers. Its role in regulating cell growth and reducing inflammation is thought to contribute to these protective effects.

Sources of Vitamin D
Sunlight
One of the most effective ways to obtain vitamin D is through exposure to sunlight. When UVB rays hit the skin, the body naturally produces vitamin D. However, factors such as geographic location, season, skin pigmentation, and sunscreen use can significantly affect how much vitamin D is synthesized.

Food
Certain foods, particularly fatty fish like salmon and mackerel, are rich in vitamin D. Fortified foods, such as milk, cereals, and orange juice, also provide significant amounts, helping those who may not get sufficient sunlight.

Supplements
For individuals with limited sun exposure or dietary restrictions, vitamin D supplements can be an important alternative. These supplements help maintain adequate levels and are particularly important for those living in northern latitudes or during the winter months.

Deficiency and Health Risks
Vitamin D deficiency can lead to several health issues. In addition to bone disorders like rickets and osteomalacia, deficiency is associated with cognitive decline, dementia, and an increased risk of Alzheimer's disease. It is crucial to monitor vitamin D levels, especially in older adults and those with limited sun exposure.

Recommended Daily Intake
The recommended daily intake of vitamin D varies by age. For infants up to 12 months, 400 IU is suggested, while adults aged 1-70 years are recommended to get 600 IU per day. For people over 70 years, 800 IU is advised to maintain optimal health and prevent bone loss.

Interesting Fact

The body's ability to produce vitamin D is influenced by several factors, including the time of day, season, latitude, and skin pigmentation. Darker skin contains more melanin, which reduces the skin’s ability to synthesize vitamin D from sunlight, making supplementation or fortified foods more crucial in certain populations.
Vitamin D: Essential for Bone Health and Beyond

The Essential Role of Vitamin D in Human Health

Vitamin D stands out among fat-soluble vitamins because the body can synthesize it using sunlight from a precursor derived from cholesterol. Unlike other vitamins that must be ingested, this unique process highlights the crucial role of sunlight in human health. Known as calciferol or activated ergosterol, vitamin D is essential for various bodily functions.

Vitamin D is vital for normal tooth and bone formation. It facilitates the absorption of calcium, a critical component for building and maintaining strong bones. This synergy between vitamin D and calcium is instrumental in preventing osteoporosis, a condition characterized by fragile and brittle bones. Additionally, vitamin D is crucial for muscle function, enabling movement, and for nerve function, facilitating communication between the brain and the rest of the body.

A deficiency in vitamin D can lead to serious health issues, such as rickets in children, which causes bone deformities like bow-legs and curvature of the spine, as well as dental problems. In adults, insufficient vitamin D can result in osteomalacia, leading to soft bones and increased fracture risk.

Dietary sources of vitamin D include fish oils and especially fish liver oils, which are among the richest sources. The body can also produce vitamin D when the skin is exposed to ultraviolet (UV) light from the sun. This endogenous production underscores the importance of regular, safe sun exposure. To ensure adequate intake, vitamin D is routinely added to milk and other fortified foods.

There are two forms of vitamin D supplements: D2 (ergocalciferol) and D3 (cholecalciferol). Both increase blood levels of vitamin D, but D3 is often considered more effective in raising and maintaining these levels over time. Since vitamin D is fat-soluble, its absorption is enhanced when consumed with a meal containing fat.

In summary, vitamin D is crucial for bone health, muscle function, and overall well-being. Adequate levels can be maintained through a combination of sunlight exposure, diet, and supplementation, ensuring the body receives this indispensable nutrient.
The Essential Role of Vitamin D in Human Health

Balancing Sun Protection and Vitamin D: Ensuring Optimal Health

Our skin evolved to synthesize vitamin D when exposed to the sun's ultraviolet (UV) rays. In equatorial regions, where most of the world's population originally resided, sunlight exposure was plentiful, enabling the body to produce between 10,000 and 20,000 international units (IUs) of vitamin D daily. However, as humans migrated to higher latitudes over millennia, the availability of UV rays diminished significantly during certain times of the year, hindering the skin's ability to produce sufficient vitamin D.

In recent decades, awareness of the dangers of excessive sun exposure, such as sunburns and skin cancer, has led to increased use of sun-blocking clothing and sunscreen, even in high-latitude regions. While these measures are essential for skin protection, they inadvertently reduce the skin's natural vitamin D production. This reduction poses a significant health concern, as numerous studies have highlighted the importance of vitamin D beyond its well-known role in calcium absorption and bone health.

Traditionally, vitamin D was primarily recognized for its contribution to bone health by enhancing calcium absorption. However, research over the past decade, particularly in the last five years, has uncovered a broader range of benefits associated with adequate vitamin D levels. Studies have shown that vitamin D plays a crucial role in fighting cancers and diabetes, acts as a key component in hormone production for muscle protection, and inhibits various autoimmune disorders, including multiple sclerosis, lupus, and inflammatory bowel disease.

Furthermore, these newly recognized health benefits of vitamin D often require blood concentrations significantly higher than those needed merely for bone protection. While these levels may seem high by dietary standards, they are not truly megadoses. Instead, they reflect the natural amounts the skin can generate through ample sun exposure, particularly in low-latitude regions.

Modern lifestyles and work routines, however, limit our time spent outdoors, reducing the body's natural production of vitamin D. Consequently, we must rely on our diets to obtain this essential nutrient. Unfortunately, few foods are naturally rich in vitamin D, and only a select few, such as fortified milk, provide more than minimal amounts. As a result, many people do not achieve the higher vitamin D levels required for optimal health.

Vitamin supplements can provide the recommended daily intake (RDI) of vitamin D, which ranges from 200 to 600 IU depending on age. However, bone and mineral researchers have recently advocated for significantly higher intakes. Some scientists have suggested that the federal government increase the RDI to at least 1,000 IU and raise the certified-safe upper limit beyond the current 2,000 IU. These recommendations are based on growing evidence that higher vitamin D levels are necessary to harness the full spectrum of health benefits.

In conclusion, while modern measures to protect the skin from harmful UV rays are essential, they have the unintended consequence of reducing natural vitamin D production. Given the wide range of health benefits associated with adequate vitamin D levels, it is crucial to ensure sufficient intake through diet and supplements. Public health guidelines may need to be updated to reflect these findings, promoting higher vitamin D consumption to support overall health and well-being.
Balancing Sun Protection and Vitamin D: Ensuring Optimal Health

Papaya: The Tropical Superfruit with Global Health Benefits

The papaya (Carica papaya L.) is a tropical fruit that originates from the tropics of South America. First cultivated in Mexico several centuries ago, the papaya is now grown extensively in most tropical countries worldwide. Its cultivation spans India, China, Sri Lanka, Malaysia, Mexico, Brazil, Peru, Venezuela, Central and South Africa, the Philippines, Australia, and numerous Pacific islands. This widespread cultivation is due to its adaptability to tropical climates and its numerous health benefits.

Papaya is notably rich in vitamins, particularly vitamin C, making it a nutritional powerhouse. The vitamin C content in papaya ranges from 57 to 108 mg per 100 grams, which means that a single serving of papaya can provide about 100% of the daily requirement for vitamin C. In addition to vitamin C, papaya is also a good source of vitamin E and vitamin A, both of which are essential for maintaining overall health.

Vitamin C is a potent antioxidant, a substance that, even at low concentrations, can significantly delay or prevent the oxidation of other molecules. Antioxidants are crucial in protecting the body from oxidative stress, which is linked to various chronic diseases. The antioxidant properties of papaya are associated with several health benefits, including decreased DNA damage, reduced lipid peroxidation, maintained immune function, and the inhibition of malignant cell transformation.

Furthermore, papaya's anti-inflammatory properties make it beneficial for alleviating the severity of conditions such as rheumatoid arthritis, polyarthritis, and osteoarthritis. Studies have shown that individuals who consume low amounts of vitamin C-rich foods are more than three times more likely to develop arthritis than those who consume high amounts. This suggests that the high vitamin C content in papaya can play a significant role in preventing and managing arthritis.

In conclusion, the papaya is not only a widely cultivated tropical fruit but also a rich source of essential vitamins and antioxidants. Its health benefits, particularly its anti-inflammatory and antioxidant properties, underscore the importance of including this fruit in a balanced diet. As global cultivation continues to expand, the papaya remains an invaluable addition to the array of health-promoting fruits available worldwide.
Papaya: The Tropical Superfruit with Global Health Benefits

Wheat: Nutrient-Rich and Versatile

Whole wheat foods stand out as rich reservoirs of essential vitamins, encompassing the likes of vitamin A, vitamin C, B-vitamins, and folate. A notable advantage of wheat is its global availability, making it a versatile and easily integrated component of daily dietary routines across the world.

Delving into the intricate layers of the wheat grain unveils a wealth of nutritional treasures. The outer layer, known as bran, is not only a robust source of fiber but also delivers a substantial dose of B vitamins, minerals, and an array of nutrients vital for overall health. Moving inward, the germ, situated at the seed's core where growth is initiated, emerges as a hub of nourishment, generously providing vitamin E and various B vitamins. In contrast, the innermost layer, the endosperm, encompasses proteins, carbohydrates, iron, and B-vitamins such as riboflavin and niacin, contributing to the nutritional profile of whole wheat.

An intriguing aspect of whole wheat nutrition lies in the antioxidant properties of vitamins A (in beta-carotene form), C, and E. These antioxidants play a critical role in neutralizing the potential harm inflicted by free radicals. Unchecked free radicals may heighten the susceptibility of cells to carcinogenic substances, underscoring the importance of these vitamins in maintaining cellular health.

Beyond mere sustenance, whole wheat plays a proactive role in physical well-being. The combination of wheat protein and vitamins B and E facilitates the development and repair of muscle tissues. Notably, wheat germs, though often eliminated during purification processes, harbor significant amounts of vitamin E, a nutrient whose deficiency could potentially contribute to cardiovascular issues, including heart disease.

The spectrum of B vitamins in wheat, ranging from thiamine and riboflavin to pyridoxine and niacin, is of particular importance due to their water-soluble nature. These molecules play a crucial role in metabolic processes, especially in the breakdown and utilization of carbohydrates, proteins, and fats.

For those seeking to augment their folate intake, incorporating a quarter-cup of wheat germ into their diet proves advantageous. This small addition boosts folate levels by a substantial 81 micrograms, representing 20 percent of the recommended daily intake. In essence, the nutritional richness of whole wheat extends far beyond its widespread availability, making it a cornerstone for a well-rounded and health-conscious diet.
Wheat: Nutrient-Rich and Versatile

Vitamin E Heart Benefits

Vitamin E, a fat-soluble nutrient found in a variety of foods, acts within the body as an antioxidant, shielding cells from harm brought on by free radicals. These free radicals are byproducts produced when the body converts consumed food into energy. Over eight decades ago, Vitamin E was recognized as an essential micronutrient crucial for rat reproduction.

Consisting of eight lipid-soluble compounds, Vitamin E is composed of four tocopherols and four tocotrienols. Its primary sources are nuts and a range of vegetable oils. γ-Tocopherol holds sway over Vitamin E levels in Western diets, while α-tocopherol prevails in the bloodstream, exhibiting the highest biological activity.

Many proponents suggest that Vitamin E, acting as an antioxidant, might have the potential to alleviate diseases tied to oxidative stress. Both research endeavors and clinical observations highlight its favorable influence on cardiovascular health. This reputation as a guardian of heart health has been cultivated over an extended period.

Cardiovascular disease, encompassing conditions like coronary artery disease, hypertensive heart disease, congestive heart failure, peripheral vascular disease, and atherosclerosis, which includes strokes, stands as the leading cause of death in the United States.

Meticulous investigations have unveiled plausible mechanisms by which Vitamin E could bestow cardiovascular benefits, notably by curbing the oxidation of low-density lipoprotein (LDL) cholesterol in the bloodstream.

The notion is put forth that antioxidant nutrients, including Vitamin E, may potentially decelerate the advancement of atherosclerosis. Observational studies involving groups of individuals have suggested that Vitamin E supplementation might assist in the prevention of cardiovascular disease. Additionally, experimental evidence demonstrates that incorporating dietary Vitamin E can mitigate the progression of spontaneous atherosclerosis in nutritional models replicating cardiovascular disease.
Vitamin E Heart Benefits

Main roles of folate in human body

Orange juice may be considered a good source of natural folate in respect to content and stability during storage. Folate is one of the B group vitamins, naturally found in food, that plays an important role in cell division and the synthesis of amino acids and nucleic acids like DNA.

On average 150 mL of orange juice provide about 32.3 ug of folate. Other good sources of folate include:
*Breakfast cereals with fortification of folic acid
*Wholegrain or brown bread, pasta or brown rice
*Fruit and veges: Spinach, peas, asparagus, broccoli, brussel sprouts,
*Tinned baked beans
*Chick peas

Roles of folate in human body:
*Helps normal psychological function
*Helps the immune system to work normally
*Has a role in the process of cell division
*Helps reduce tiredness and fatigue

Folates play a key role in one‐carbon metabolism, that is, key reactions in the synthesis of proteins with the amino acids methionine, histidine, serine, and glycine, but also DNA with purines and thymidilate or vitamin B5.

It is well established that folates are beneficial in the prevention of neural tube defects and cardiovascular and neurodegenerative diseases.
Main roles of folate in human body

Mango fruit: Rich source of Vitamin A and pro-Vitamin A

Vitamin A is an essential nutrient that is obtained by a dietary intake of preformed vitamin A (retinol and its esterified form, retinyl ester) or of provitamin A carotenoids. The vitamin A content of the fresh fruits was determined by the extraction and quantitative determination of the pro-vitamin A carotenoid- β-carotene.

Mango is considered a rich source of carotenoids. Carotenoids have antioxidants, anti-carcinogenic and anti-mutagenic properties, giving protection against various diseases such as different types of tumors, cardio vascular diseases as well as age related illnesses.

Vitamin-A is required for maintaining healthy mucosa and skin. Consumption of natural fruits rich in carotenes is known to protect from lung and oral cavity cancers.

Vitamin A is needed in the retina of the eye in the form of a specific metabolite, the light absorbing retinal, that is absolutely necessary for both low light (scotopic vision) and colour vision.

Carotenoids are vital in their role as precursors of important vitamins such as vitamin A. They also play extremely vital role as immune system booster aiding the body’s ability to combat diseases and infections. Most studies have shown that β-carotene is both the principal provitamin A carotenoid and the main pigment in mango.

Carotenoids are isoprenoid compounds, biosynthesized by tail-to-tail linkage of two C20 molecules, which produces the parent C40 carbon skeleton from which all the variations are derived.

Carotenoids such as β-carotene, α-carotene and β-cryptoxanthin, which have at least one unsubstituted β-ring, are vitamin A precursors that play an important role in human health.

Serving Size: 1 cup, sliced (165g) of mango provides 35% of the Daily Value (DV) for vitamin A.

Mango fruit: Rich source of Vitamin A and pro-Vitamin A

Vitamin C in fruit juice and health benefits

Vitamin C is defined as hexuronic acid, cevitamin acid or xiloascorbic acid. The term vitamin C is commonly used to describe all these compounds even though the representative of which is ascorbic acid.

Citrus fruits provide about 51% of vitamin C and also large quantities of some carotenoids: 68% for β-cryptoxanthin and 43% for zeaxanthin.

Many factors influence the vitamin C content of citrus fruits such as lemon. Decadence of ascorbic acid earnings both aerobic and anaerobic pathways and appertain to many factors such as oxygen, heat, light, storage temperature and storage time.

During juice processing, temperature and oxygen are the main factors responsible for vitamin C losses. Non-thermal processed juices retain higher levels of vitamin C.

Regarding packing material, vitamin C in fruit juice is quite stable when stored in metal or glass containers, whereas juice stored in plastic bottles has a much shorter shelf-life.

This water soluble vitamin contributes to many health benefits such as prevention of scurvy and cancer, relief from common cold, stimulate collagen synthesis and play a significant role in wound healing process. Deficiency of this vitamin in the body causes many diseases such as scurvy.
Vitamin C in fruit juice and health benefits

What types of vitamins are in cucumber?

Cucumbers belong to a plant family Cucurbitaceae which is a plant family commonly known as melons, gourds or cucurbits and includes crops like cucumbers, squashes (including) pumpkin, luffas, melons and watermelons.

The skin contains vitamin A mostly in the skin, which is usually peeled in fresh cucumbers. Vitamin A serves as one of the many antioxidants. It protects human body from free radicals which helps lower the risk of various illnesses due to damaged cells and cancer.

 

Other key vitamins in cucumbers include vitamin C, vitamin B6, vitamin K, vitamin E, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), panthotenic aicd (B5) and small amount of folate.

Multiple B vitamin in cucumber, vitamin B1, vitamin B5 and vitamin B7 are well known to help relieve anxiety feelings and also buffer some of the damaging effects of stress.

The high amount of fluid content, vitamin C and also caffeic acid and other antioxidants in cucumber makes it an important ingredient in many beauty creams for treating eczema, psoriasis, acne, sunburn etc.
What types of vitamins are in cucumber?

Banana with vitamin B6

Bananas are economical food and provide a significant amount of vitamin B6. Therefore, they are well posited as a readily available source of vitamin B6 for the elderly.

Bananas contain about 40 % of daily recommended amount of vitamin B6. In general, consuming 1.5 to 2 bananas would provide the recommended intake of vitamin B6 each day throughout most of the life span.

A 100 -gram serving of bananas provides 0.58 milligrams of vitamin B6. Thus an average sized banana (120 grams) would provide 0.7 milligrams of this vitamin.

Although extreme deficiency of vitamin B6 is to be quite rare, numerous clinical studies have demonstrated the importance of vitamin B6 in a number of health conditions that typically respond to vitamin B6 supplementation, including asthma, premenstrual syndrome, carpal tunnel syndrome, depression, morning sickness and kidney stones.

Premenstrual syndrome is remedied from consuming bananas because the B6 property regulate blood glucose levels, which can affect the person mood.
Banana with vitamin B6

Vitamin C in lime juice

Natural juice obtained from the whole fruit of Citrus aurantifolia, Limes have very little sugar, no fat, and only a trace of protein but they are high in vitamin C.

Analyses of sour lime juice have given values ranging from 23 to 49 mg ascorbic acid per 1oo gm, with an average of approximately 3o mg. Lime juice is found to have about two-thirds the vitamin C value of lemon juice.

Lime juice with honey or salt in the morning on an empty stomach is good since it helps to maintain the alkalinity of blood an also purifies it. It is ideal for people suffering from arthritis, because the vitamin C in lime juice strengthens connective tissues of the joints.

It also improves the vitality and hence is very useful in treating causes of cold, running nose, cough and other acute conditions.

Vitamin C can help to fight skin mage cause by the sun and pollution, reduce wrinkles and improve overall skin texture.
Vitamin C in lime juice

Vitamin C content in camu-camu berry

The exotic camu-camu is grown in the nutrient-rich rain forests soil of Peru and other hot and damp tropical climates. The plant bears cherry-sized berries that are highly acidic, very tart, and are often sweetened to please human palette.

In the north-east region of Peru, people sometimes eat the fairly acidic camu-camu fruits fresh, but traditionally they have used them to make refreshments and liquors.

Camu-camu fruits have a higher vitamin C content, which is of particular use in treating a wide range of ailments, and they also possess important metabolites for nutrition and health. Vitamin C helps with immunity, tissue repair and healing as well as with cancer and cataract prevention.

In case anybody injured or have had a surgery , taking large quantities of vitamin C can help speed up the healing process.

The camu-camu berry is one of the world’s most potent sources of vitamin C – packing more than 60 times the amount preserving than the almighty orange.

Oranges often have around 1,000 ppm of vitamin C, while the camu-camu berry can have concentration as high as 50,000 ppm or about 2 grams of vitamin C per 100 grams of fruit.
Vitamin C content in camu-camu berry

Vitamin fortification of foods

Food fortification is the addition of nutrients to foods without the intention of replacing nutrients lost in preparation. The added nutrient may or may not have been present in the original food.

An evaluation of the possible health impact of niacin fortification of cereal grains in the US showed that fortification played a significant role in the decline so pellagra attributed mortality in the 1930s and 1940s and finally in the elimination of pellagra in the country.

In 1992, US FDA ruled that all cereal grain products be fortified with 140 μg folic acid per 100 g, and that additional of folic acid be allowed for breakfast cereals, infant formulae, medical and specials dietary foods and meal replacement products.

The US folate-fortification program increased folate intakes and more than doubled circulating levels of the vitamin, reduced plasma Hcy levels, and reduced the incidence of NTDs (neural tube defects).

Folate fortification is also reported to be associated with a 60% reduction in neuroblastoma, and embryonic tumor, among Canadian children.
Vitamin fortification of foods

Vitamin C in fruits

As vitamin C is a simple sugar, it is dissolves readily in water. It is found in fruit.

Children up to the age of 12 require 20 mg of vitamin C per day and older children and adult 30 mg. Since fruit are usually eaten raw, they provide large amounts of vitamin C and are therefore a more reliable and convenient way of obtaining daily requirement of this important vitamin.

Higher fruit consumption and plasma vitamin C concentrations were inversely related to risk of ischemic heart disease, angina pectoris, acute myocardial infarction, stroke, diabetic complications, blood pressure in hypertensive patients and overall mortality.

Diets with at least 200 mg of vitamin C from fruits were associated with lower risk of cancers, especially those of the oral cavity, esophagus, stock, colon and lung.

The contribution of any fruit to the vitamin C content of the diet varies depending on the climate, the conditions of the soil, seasonal variations, the degree of maturity, the freshness of the food and the part of it which is eaten.

The skin of apples for instances, contains more vitamin C than the pulp.
Vitamin C in fruits

Vitamin C supplement benefits

Studies have shown that vitamin C may offer benefits against heart disease, cancer and cataracts.

Vitamin C is an essential component of the diet for humans, and adequate intake is important. Daily recommendations vary and it is recommended that the user stick to the supplier’s dosage. People who consumed the recommended amounts of daily fruits and vegetables need no supplementation, because they obtain their daily vitamin C requirements through their diet alone.

In epidemiological studies and is some large-scale interventional studies, vitamin C was consumed in combinations with other food sup0lpoments such as vitamins and antioxidants, and was partially obtained from foods.

High intake of a vitamin C supplement, above 500 milligrams per day, is not recommended. The body absorbs little vitamin C beyond the first 200 milligrams per serving or dose. However, the majority of smokers would benefit greatly from a high-quality natural vitamin C supplement because it repairs connective tissue and is also an excellent anti-stress nutrient as well as a powerful antioxidant.

The vitamin C content of food varies widely however, and plasma levels generally reflect the amount consumed, regardless of its origin.

Make sure the vitamin C supplement purchase contains bioflavonoids. In nature vitamin C always has bioflavonoids, sometimes referred to as vitamin P.
Vitamin C supplement benefits

Symptoms of vitamin K deficiency

Deficiency of vitamin K, an element necessary for formation of prothrombin and other clotting factors in the liver, produces abnormal bleeding.

Vitamin K deficiency in the general population, but the risk is significantly greater in infants especially premature infants and those who are exclusively breast fed.

The cardinal sign of vitamin K deficiency is an abnormal bleeding tendency, accompanied by prolonged prothrombin time these signs disappear with vitamin K administration. Without treatment, bleeding may be severe and possibly fatal.

The symptoms of vitamin K deficiency included significant hemorrhage following mild trauma, ecchymosis, petechiae, hematomas, oozing of blood, loss of blood in stool or urine, nose bleed, hematuria, menorrhagia, epistaxis, heavy menstrual flow and mucosal bleeds.

Hemorrhagic disease of the newborn, characterized by a tendency to bleed, is the principal form of vitamin K deficiency.
Symptoms of vitamin K deficiency

Vitamin B complex

The group of vitamin known as the B complex helps the body to produce energy from food by aiding the conversion of carbohydrate to glucose - the body’s main fuel. The B complex are all water soluble, and they are generally needed in small amounts.

It is called the B complex, since it is composed of several types of vitamin Bs, each responsible for specific functions in the human body.

Thiamin (B1), riboflavin (B2), nicotinic acid or niacin (B3), vitamin B6, biotin and pantothenic acid (B5) are examples of vitamin B. This B complex also includes amino-benzoic acid and inositol.

The presence of B complex vitamins on the body is vital to the metabolism of both fats and proteins. They are also essential for a well-functioning liver and gastrointestinal tract, the nervous system, and for maintaining healthy skin, hair and eyes.

The B-complex vitamins are important components of the stress response in that deficiency of vitamin B1, B5 and B6 can lead to anxiety reactions, depression, insomnia, and cardiovascular weakness, while B2 and niacin deficiencies have been known to cause stomach irritability and muscle weakness.

Three of the B vitamins are especially important: folate, B6 and B12.
*Folate is extremely important for general health
*Vitamin B6 is important for heart and also needed for the manufacture of serotonin, an important chemical in the brain that helps prevent depression.
*Vitamin B12 has many functions, including keeping the brain, heart, arteries, and nervous system healthy.
Vitamin B complex

Coenzyme Q10

Coenzyme Q10
Coenzyme Q10 is a vitamin substance found in all parts of the body the action of which resembles that of vitamin E.

It may be an even more powerful antioxidant. It is also called ubiquinone.

There are ten common substances designated coenzyme Qs, but coenzyme Q10 is the only one found in human tissue.

This substance plays a critical role in the production of energy in every cell of the body.

It aids circulation, stimulates the immune system, increases tissue oxygenation, and has vital anti-aging effects.

Deficiencies of coenzymes Q10 have been linked to periodontal disease, diabetes and muscular dystrophy.

Supplemental has ability to counter histamine and therefore beneficial for people with allergies, asthma or respiratory disease.

Coenzyme Q10 is used by many health care professional. To treat anomalies of mental function, such as those associated with schizophrenia and Alzheimer’s disease.

It is also benefiting in fighting obesity, candidiasis, multiple sclerosis and diabetes.
Coenzyme Q10