The Best Vitamin K Rich Foods -

Astonishingly Simple Sources of Vitamin K You Have to Know About

Finding the best vitamin k rich foods is essential if you want to avoid a vitamin K deficiency, which might not be problematic now, but can turn into something bad down the road.

Vitamin K rich foods help your blood to clot as it should, protects against osteoporosis and helps your body transport calcium.

Deficiency Symptoms

Common deficiency symptoms are:

• Gum bleeding
• Hemorrhaging
• Easily bruised
• Osteoporosis
• Osteopenia
• Fractures
• Liver Cancer

As you can see, there is a lot of bleeding that happens if you are deficient. It can also cause some birth defects if you're expecting a child, so make sure you have adequate amounts of it.

Best Vitamin K Rich Foods

A lot of the best vitamin K rich foods are vegetables, which a lot of people don't get enough of. A good way to make sure you're getting enough nutrients to your body can be to eat more vegetables, or even take a high quality multivitamin supplement.

With all that said, here are some of the best vitamin K rich foods:

• Parsley
• Kale
• Spinach
• Collard greens
• Mustard greens
• Brussel sprouts
• Broccoli
• Romaine lettuce

The Different Forms

There are three different forms: vitamin K1, K2 and K3. K1 (phylloquinone) is the plant form, which you can find in the vegetables that I listed above.

K2 (menaquinone) is the one that has shown the best health benefits for humans. It is also very expensive when used in multivitamin supplements, but it is the best if you want to improve your health. K2 is produced from K1 by the bacteria that can be found in animal and human intestines.

K3 (menadione) is a synthetic form that has been used in the treatment of cancer, but it is not allowed in multivitamin supplements because it can have dangerous side-effects.

The Best Way to Get Vitamin K

The best way is to eat both vitamin K rich foods and use a multivitamin that contains vitamin K2, because it is very powerful in keeping you healthy and well.

Finding a multivitamin that not only contains K2, but other nutrients that synergistically enhance the health benefits of the whole supplement is one of the best ways to go.

By Henri K. Junttila

B-Vitamin Foods

Top B-Vitamin Super Foods

The B-vitamin complex consists of 11 essential vitamins for your health. They work synergistically and are better taken as a complex in whole food form, rather than individually. It is essential to have B complex vitamins from a variety of foods in your diet.

B vitamins are critical for mental health, for the metabolism to function properly and for a healthy nervous system. Common B-vitamin deficiency symptoms are depression, suicidal tendencies, panic attacks, fear, irritability or nervousness. Correcting these deficiencies is as simple as including the following super foods consistently in your diet. They have high concentrations of the B-vitamin complex.

• Nutritional yeast-loaded with the b vitamins and amino acids.
• Spirulina-algae that supports life. It is a rich source of many minerals and vitamins and used as food for the astronauts.
• Bee pollen-rejuvenates the body and stimulates organs and glands and enhances vitality.
• Dark-green leafy vegetables-powerhouse of nutrients for your whole body.
• Whole grains-soaking or fermenting overnight neutralizes the phytic acid that causes digestive problems and increases the nutritional content.
• Whole wheat-soaked or fermented wheat.
• Brown rice-the nutrition is in the bran. Don't eat white rice.
• Oatmeal-soaked or fermented. Oats are soothing for the nervous system.
• Yogurt-full of probiotics for digestion.
• Kefir-also full of probiotics. Essential for good health.
• Wheat germ-don't eat white flour products. The germ is a part of the wheat kernel. Remove it and the nutrition is lost.
• Blackstrap molasses-still contains minerals and vitamins that are lost in the next steps towards processing sugar.
• Dried beans-powerhouses of nutrients. Soak or ferment for 12-24 hours to neutralize the compounds that cause digestive problems.
• Nuts and seeds-super nutrients in tiny packages. Great for snack and essential fatty acids.

Include these super foods throughout your weekly diet and cut down or eliminate processed foods. The more whole foods you eat, the healthier you will be. And you will reduce or even eliminate the symptoms of B vitamin deficiency!

©2009 Shanna Ohmes

By Shanna Ohmes

Vitamin D Supplements

Do We Really Need Extra Vitamin D to Be Healthy?

Vitamin D is known as the sunshine vitamin. Research has discovered that the majority of people today are deficient in it. One of the best way to get enough of it, especially during winter time, is to use high quality vitamin D supplements.

The best form is called D3, which has been proven to be the most beneficial for the human body. An even better way to take advantage of not only the health benefits of vitamin D, but also other nutrients, is to take a multi-vitamin supplement that has been proven to be safe and pure.

Vitamin D has been proven to help with the development of strong bones, prevent cancers, reduce depression, help with diabetes and a host of other things.

It is especially important if you're not getting enough sun all year around. This means being in the sun 15 to 30 minutes per day, preferably with as few clothes on your body as possible.

For most people this is not possible, and many people also use sun blocks that prevent the sun from giving your body sufficient levels of vitamin D.

One of the best ways to ensure that your body gets not only enough vitamin D, but also other important nutrients is to take a multinutrient formula that has been proven to be safe by following strict pharmaceutical guidelines.

Some of the best sources of vitamin D are:

• Salmon
• Tuna fish
• Milk
• Cod Liver Oil
• Mackerel
• Egg
• Liver

But studies have discovered that even though some people eat a lot of these foods, they are still deficient in vitamin D, which shows you that taking a supplement that ensures that your body has enough of it can really make a difference in your health.

We really do need extra vitamin D. Many researchers have found that even people living in warmer climates are often deficient.

By Henri K. Junttila

Vitamin D For Your Health

Getting Enough Vitamin D is Important For Your Health

Today, most people are aware of the negative aspects of too much. There is the possibility of sun damage leading to premature aging and skin cancer. This has lead many people to stay out of the sun where possible. However, experts are now thinking that many people are missing out on important levels of Vitamin D and sunlight is the body's best source of this important vitamin.

Vitamin D plays an essential part in bone and muscle health. People who are low in Vitamin D are susceptible to osteoporosis later in life and helps with muscle coordination. There is some evidence that this vitamin can also reduce your risk of cardiovascular disease, a variety of cancers, diabetes, depression, arthritis, multiple sclerosis and autoimmune diseases.

So, what is the answer? You need to get the balance right between not damaging your skin and getting enough Vitamin D. Short, frequent exposures to the sun are the best way to do this.

Here are some other tips:

- Determine what you need for your skin type. The darker you are, the more exposure you need. Fair skinned people will need less sun.
- Look up the UV index. If the level is below 3 then it is safe to walk around without any protection.
- On average, you will need only 10 minutes in the sun a day. You'll need more in winter.
- The more skin than is exposed to the sun, the less time you will need.
- You should be in the sun long enough to get burnt.

These tips are most important for those high at risk of Vitamin D deficiency. This includes:

- the elderly;
- people who don't get much exposure to the sun;
- dark skinned people
- breastfed babies
- people with osteoporosis
- those on immunosuppressants.

By Fannie R. Marshall

Buying Liquid Vitamins

Things You Should Know

People have a lot of different reasons for buying liquid vitamins. Some people just can't swallow pills and capsules, others have children that need an easy way to take vitamins and most people realize now that to get the best absorption and benefits, a liquid vitamin is the way to go. The problem most people run into when trying to buy liquid vitamins is not only finding one but finding a quality product.

Benefits of Liquid Vitamins

After learning all the benefits liquid vitamins offer it is surprising to find so many pill forms of vitamins still out there. The first and most important difference is the absorption rate. The traditional vitamin pill has a very poor absorption rate which directly affects how much or how little benefit a person will receive from the vitamins. A pill has binders and fillers added to help keep the pill together and is then compressed with 60,000 foot/pounds of pressure to form the pill. The body's digestive system can't break down most pills because of how hard they are. In fact many nurses in hospitals call vitamin pills bed pan bullets because even after going through the body you can still read the name on the pill. This means that no matter how much nutrition is in the pill, the body is only absorbing a very small percentage. Liquid vitamins however are readily available to be absorbed by the body so they deliver much more of the nutrition. There are even 'isotonic' vitamins available. Isotonic means 'same as' your body fluids like your tears, blood and sweat. The liquid is isotonic so that when you drink it your body recognizes it as already digested and absorbs it immediately. An isotonic vitamin will absorb 95% to 98% in 5 to 10 minutes. For this reason people actually start to notice health benefits when using liquid vitamins and supplements. To learn more about isotonic supplements visit Market America's website.

Cost of Liquid Vitamins

People are many times surprised at the cost of most liquid vitamins. They are usually more expensive per serving than pills. But if you put into perspective the the amount of actual nutrition that is absorbed into the body, the price of the liquids will almost always be more reasonable. For example, if you are spending $10 for a 30 day supply of vitamin pills that had 50mg of vitamins per serving in it, but only 10% of the nutrition was being absorbed (which is good for a pill), your paying $0.07 per mg being absorbed. On the other hand the same 50mg liquid vitamin that seems more expensive at $30 for a 30 day supply which absorbs at 90% would break down to about $0.02 per mg being absorbed. Again, this superior absorption rate is why people actually notice results when they take liquid vitamins. So, what is the point of paying less for something that isn't going to be effective anyway. It may seem more expensive when buying liquid vitamins, but in the long run they will actually do what they are supposed to and will usually cost less than that soda or coffee you buy everyday anyway.

By David Eigenfeld

New Vitamin

Buzzwords in the Vitamin World

Talk about overwhelming! New vitamin buzzwords are constantly emerging, but what do they all mean and how do they play a role in our everyday lives?

Omega 3

Omega 3 is found in fish oils and can be consumed by eating tuna, salmon, herring, trout and anchovies. But for those not so keen on fish, it can be taken in supplement form. Over 25,000 international scientific studies confirm that long-term consumption of Omega-3 fish oils provides benefits to the heart, joints, and skin health as well as memory. In more recent studies, it has been proven that Omega 3 fish oils can even improve emotional well-being.

Riboflavin

Riboflavin, Vitamin G or Vitamin B2, is a member of the B-complex family. Small quantities of this water soluble vitamin are in almost every type of plant and animal tissue. Vitamin B2 is accountable for several important bodily functions including helping with the metabolisation process of proteins, fats and carbohydrates.

Coenzyme Q10

Coenzyme Q10 is the most common occurring form of coenzyme Q, needed by and found in every cell in the human body. Its main purpose is to ensure the production of adequate energy within the cell mitochondria, but coenzyme Q10 is also a powerful anti-oxidant, and is particularly significant because it is the only fat-soluble anti-oxidant which can be manufactured within the body. Like other fat-soluble anti-oxidants, such as vitamin E, coenzyme Q10 is vital for the protection of fatty structures within cells from the damage and deterioration which may be caused by oxidative reactions and free radical activity.
Free Radicals

Free radicals are molecules with electrons that do not have a "pair", so they are looking for oxygen atoms to join with. There are oxygen atoms in the cell membranes that attract these free radicals. The free radical particles steal the oxygen atoms from our cells and this allows them to multiply and damage our cells causing them to mutate in some cases. They are simply another factor deteriorating our bodies because of the modern lifestyle and environment that we live in. Free radicals in our body come from outside sources like toxins and pollutants we are exposed to, as well as from the cellular processes in our body that can cause the creation of the said molecules. Antioxidants are a popular ingredient in vitamin formulas because they prevent free radical damage to the cells in the body.

Beta Carotene

Beta Carotene, as an anti-oxidant, assists the cardiovascular system. After the body transforms Beta carotene to Vitamin A, it helps maintain the health of the skin, immune system and eyes. Beta carotene both lowers cholesterol and helps reduce arterial hardening. It may also benefit sufferers of cataracts, cancer, AIDS, high blood pressure, heart disease, Alzheimer's disease, rheumatoid arthritis, headaches and asthma brought on by exercise.

Natural Vitamins

Natural vitamins are vitamins extracted from natural ingredients rather than synthetic ones. Natural vitamins are thought to be better absorbed, and are often used in better quality supplements.

Organic Minerals

This is a term that means that the mineral has been bonded to plant or animal based ingredients. Organic minerals are more bioavailable than inorganic minerals, which means that the body digests and absorbs them better. Look out for ingredients with the words "amino acid chelate" listed after the mineral.

By Ralph Lauren

Include Vitamin B12 In Your Diet

Why Vitamin B12 Must Be Part of Your Diet

Vitamin B12 is the largest and most complex of all the vitamins. It is commonly found in milk, cheese, shellfish, meat and eggs and various other dairy products. It is also known to help maintain the health of the body's nerve and red blood cells, as well as being essential for making DNA. Vitamin B12 is a popular ingredient in anti-aging creams, since a lack of the vitamin in the body contributes to the aging of skin. It is available in injection form, as a stand-alone topical product and as an ingredient in many anti-aging creams.

Deficiency

Vitamin B12 deficiency is most commonly the result of inadequate absorption. Deficiency symptoms and disorders associated with low levels of this vitamin are pernicious anemia weakness, personality changes, mood changes, and abnormal sensations like tingling in the arms and legs. Deficiency is more commonly linked to the inability to absorb the vitamin due to lack of intrinsic factor than to insufficient dietary intake. Since the body stores vitamin B12, symptoms of deficiency can take up to four to five years of poor dietary intake or lack of intrinsic factor production to appear. Additional symptoms related to deficiency are poor appetite, tiredness, nervousness, neuritis, degeneration of spinal cord, depression, and lack of balance.

Body

Body stores of vitamin B12 can be managed by a daily oral supplement of B12. Vitamin B12 needs an intrinsic factor in order to be fully absorbed by the body. It also helps strengthen the capillaries in the body. As any excess vitamin B12 is naturally excreted by the body, it is not thought to be a dangerous supplement to take, although of course you should mention taking it to your doctor. This vitamin is very efficiently conserved by the body, with high re-absorption rates common.

Anemia

Anemia is the first sign that the body is not getting an adequate supply of Vitamin B12. Anemia can result from a variety of medical problems, including deficiencies of this vitamin, vitamin B6, folate and iron. Anemia may also be due to folic acid deficiency, folic acid also being necessary for DNA synthesis.

Supplements

This vitamin is available in a number of different forms, such as injections, topical creams and supplements to be taken orally. There are vitamin supplements, which do not contain animal products for those who prefer to have a vegetarian diet. The Food and Nutrition Board advises adults to limit their folic acid intake (through supplements and fortification) to 1 mg per day. Large intakes of this vitamin from food or supplements have caused no toxicity in healthy people. The principal form of this vitamin used in supplements is cyanocobalamin.

Healthy Diet and Lifestyle

A healthy diet and balanced lifestyle will add immeasurably to one's general feeling of well-being and enjoyment of life. It is something to strive for continuously.

By Alan Wortman

Liquid Vitamin Supplements

Brief Guide to Liquid Vitamin Supplements

Are you interested in bettering your life by taking vitamin supplements? There are many products on the market that will allow you to implement them into your life easily and effectively. A liquid vitamin is the easiest way for many consumers to take a vitamin because they don’t have to swallow a large pill or incorporate any powders or grains into their diet. Vitamins are not something that everyone enjoys taking, but they can help our bodies be much healthier so we can live a happier life. There are many different forms in which vitamins are available; you simply have to find the one that is right for you. Considering liquid vitamins is a great idea for people of all ages.

One of the popular liquid vitamin options on the market today is MangoXan. This is a juice that is made from the mangosteen fruit which comes from Southeast Asia. The fruit has been known to locals for thousands of years, but has just recently become known to people all around the world. Locally, the fruit is known for providing healthy vitamins that are needed to achieve good health. The rind of the plant has been steeped in hot water by locals for centuries, and they believe that consuming the liquid can quiet digestive problems as well as to improve the overall health of the urinary tract. Locals in the area consider the fruit the queen of fruits because of all of its healing properties. Today consumers can purchase fruit purees as well as fruit juices that contain the mangosteen fruit, allow for them to benefit as those in Southeast Asia have been benefiting for ages.

There are many discount vitamins available to consumers today, and these include the liquid vitamins such as the MangoXan juices. There are many online resources for discount vitamins and often times if you purchase large quantities of the vitamins you can receive large discounts and be assured that you are getting a quality product. When buying discount vitamins you should simply be sure that you are getting what you are paying for, meaning that the products you are buying contain the ingredients that you want. Many times the products that are sold at a discount are not quality products and their benefits are limited. Simply protect yourself by researching the resource as well as the products that they carry to be sure that you are getting vitamins that will improve and support your overall health.

By Caitlina Fuller

Vitamin Supplements

Is a Multivitamin Pill Sufficient?

Many people these days take daily vitamin supplements. These can be either in the form of a multivitamin pill or individual pills of the various vitamins required. Which is best? Well obviously if you can get all the vitamins you need in one pill you would opt for the multivitamin pill or capsule. However the simple fact is that a multivitamin pill usually contains minimal quantities of each supplement in order to squeeze them all into one pill. For instance many multi pills contain 50 or 60 milligrams of vitamin C and maybe 50 units of vitamin E. Although these amounts will help toward the daily minimum requirements they are by no means the optimal dosage.

To prevent or treat common colds Dr. Linus Pauling suggested taking 2000mg or more of vitamin C. It is impossible to get this quantity by consuming vitamin rich fruits and veggies. You must take a supplement to get amounts that big. The multivitamin pill just won,t do it for you. The same is true for Vitamin E which is usually recommended in 200 to 800 unit dosage daily.

So don't expect to get the optimum amounts of all vitamins just by taking a single multi pill daily. The RDA (Recommended Daily Allowance) for most vitamins is simply the very minimum amount required to avoid nutritional deficiency. It is not the amount needed to provide optimal health. You may get all or nearly all of the RDA for some vitamins and minerals in a multivitamin pill but you need much more for the best health and nourishment in many cases. Taking a multivitamin pill daily is however good insurance that you are getting at least minimal amounts of all the supplements in the pill.

Which is best a pill or a capsule? Pills are less expensive and contain more vitamins in a very compact form. Disadvantage is that they may dissolve too slowly in the stomach to provide the best absorption of the contents. Many pills are packed very hard and hence dissolve slowly. They may also contain magnesium stearate which is added to facilitate manufacture of the pills but also makes them slow to dissolve. A tablet should dissolve in 30 to 60 minutes to be fully effective and not all of them do.

The capsule form is more expensive and contains less of each supplement as a rule. However it dissolves readily in the stomach providing full use of the contents. It is an individual choice and may depend on your budget since capsules are considerably more expensive. The lower cost multivitamins may also contain less of the essential supplements and fewer in total. Read the contents listed on the package before purchasing and compare the total number of supplements contained in each pill as well as the amounts of each. Finally consider how much extra supplementation you need to take to get optimum amounts of some of the vitamins you need most.

By John Mowatt