Vitamins are essential micronutrients which the body requires, though in small amounts, for optimal health. These chemicals play a crucial role in keeping our body healthy and disease free.One such vitamin is vitamin K, which is essential for optimal blood clotting process, and also has multiple other benefits. More details about the functions, benefits and sources are listed below.

Functions/Benefits:

Vitamin K is actually a group of vitamins and has K1, K2, and K3. The functions and benefits accordingly will depend on the actual chemical being referred to.
These are fat soluble vitamins and therefore absorption is better when something fatty is eaten along with it
Vitamin K1 or phyloquilline reaches the liver and is essential for blood clotting. Reduced levels of vitamin K can lead to uncontrolled bleeding, but this is very rare in adults. Newborns can have this problem, and therefore, it is common to give them a one shot of vitamin K injection.
Vitamin K2 is produced by gut bacteria and reaches blood vessel walls and bones. It prevents hardening and calcification of arteries, which is the main cause of heart disease.
It helps in improving calcium and other mineral concentration in the bones and makes the matrix strong. It can be used in osteoporosis to reverse and control bone loss. It can also be used to heal fractured bones.
It slows the growth of cancer cells and can be used to stabilise cancer. It has been shown to improve multiple forms including hepatocellular, prostate, colon, and oral cancer.
It is beneficial in controlling Alzheimer s disease and improves memory loss in ageing people
It improves insulin action and therefore prolongs onset of type 2 diabetes
It has been shown to have antioxidant properties (as most other vitamins) and also helps in reducing toxin buildup
It is good for skin health and can help control bruising and dermatitis
Sources:
Vitamin K is found naturally in many foods and the daily dose required for an adult is about 120 to 150 mcg/day. Therefore supplementation is usually not required.
Leafy green vegetables including spinach, okra, cabbage, beans broccoli, and asparagus

Fermented foods like yoghurt
Soybean in all forms including medium cooked as well and Japanese diet uses boiled, fermented soybean called natto, which contains tremendous amount of vitamin K
Nuts, such as cashews, almonds, walnuts, are a good source
Strawberries, grapes, prunes, and apples 
Seafood such as salmon and shrimp contain good amount to control heart attack and stroke.
Meat (duck, beef, chicken, and lamb)
Supplements are to be avoided, especially in pregnant and/or nursing mothers and people with a history of stroke, heart disease, heart attack and blood clotting problems.

Vitamin K - Facts You Never Knew About It!

Vitamin A is essential for various body functions, the most important are vision, immunity, skin and hair health and correct genetic transcription. Signs of vitamin A toxicity include bone pain, brittle nails, hair loss, fatigue, dry and fissured skin and abnormal liver function. Deficiency of Vitamin A leads to night blindness.

Some interesting fatcs about vitamin A: 

Vitamin A is a fat soluble vitamin, thus requires fat for effective absorption.
Normal level of vitamin A required for proper body functioning is about 3000 mg per day. A person could also end up eating more of Vitamin A on a regular basis, which could lead to vitamin A toxicity. If it is consumed from natural sources, it is not harmful; however, if synthetic vitamin A is consumed, it may end up as a toxin in the body. 
Every 100 g of sweet potato contains about 19200 IU of vitamin A. Sweet potato can be consumed in cooked, baked, cubed, raw or frozen form. It can be used in multiple ways and is one of the most vitamin A rich foods.
Carrots is the most popular rich source of vitamin A. Every child knows that carrots are good for vision and eye health. Carrots can also be consumed in baked, cooked, raw or frozen form. Every 100 g of carrot contains about 17000 IU of carrot, which more than takes care of daily requirements.
Green leafy vegetables are another rich source of vitamin A. This could be spinach, lettuce, beet greens, turnip greens, collards, kale, or other greens. Each of them contains sufficient amounts of vitamin A, and including about 100 g provides about 14000 IU of vitamin A. These can be used as salad dressings or cooked with lentils to make variety of dishes.
The liver from any animal is the most effective nonvegetarian source of vitamin A. Consuming liver 2 to 3 times per day gives sufficient amounts vitamin A for men, women and children. Cod liver oil, which are available widely in the market are also a good source, if meat is not available.
Dry fruits, such as apricots, which are sundried and used when there is no season for apricots, are another rich source of vitamin A. Dried peaches and prunes are also good sources for this vitamin.
Consuming about 2 egg yolks per day provides all the required vitamin A for your body. It does contain cholesterol, but the body does need small amount of cholesterol too for various functions.
Dairy products, such butter and cream from cow's milk which are especially fed on grass are again great sources of vitamin A.
Small amounts of vitamin A are also present in cantaloupe melons, pumpkins, squash fruits, beetroot, bell peppers and most importantly in seasonal fruits.

Vitamin A - 10 Facts About it!

Vitamin D is one of the essential vitamins, with a significant role in bone health. People who are very careful about sun exposure and those who do not get enough natural sun tend to be worried about their bone health, and so go in for supplemental vitamin D.

This, however, can lead to excessive vitamin D in the body, a condition known as hypervitaminosis D. Excessive supplements are the main cause for this condition. In addition, some heart medications, prolonged antacid therapy, and oestrogen therapy also can lead to this condition.

A person requires about 600 IU per day and if a person gets natural sun exposure for about 15 minutes, that is sufficient for the body to make this amount of vitamin D. The issue is when there is too less of sun or too much of sun protection, when the body is not able to make this on its own and requires supplements.
Increased vitamin D leads to increased amount of calcium in the system, known as hypercalcemia, which can lead to serious effects on multiple organs including bones, kidneys, heart, and other tissues and organs.
Taking some amount of supplements on a regular basis does not lead to this condition. Having heart disease, kidney disease, or being on diuretics like thiazide increases the risk of developing hypervitaminosis D.
It is advisable to periodically monitor the levels of vitamin D in a person who is on supplements, especially if these conditions are also present.
If it is in the levels beyond the required amounts, reducing the dose of the supplements or even temporarily stopping it should be considered.
Adhering to a diet which is naturally rich in vitamin D is also a good alternative. Cod liver oil, cheese, fatty fishes like tuna and salmon, mushrooms, and fortified milk and yoghurt are good sources. There are also juices and other drinks available which are fortified with vitamin D.
Some of the most common general symptoms of vitamin D include weight loss, extreme fatigue, poor appetite, excessive thirst and urination, dehydration, constipation. Specific symptoms indicative of excess vitamin D include muscle weakness, high blood pressure, heart rhythm disorders.
In the long-term, it can also produce complications like kidney stones/damage/failure, excessive bone loss, calcification of arteries and other soft tissues
Heart rhythm disorders is another major problem that can be caused by taking increased amounts of vitamin D.
Vitamin D is naturally available, and getting 15 minutes of sun, especially in the morning, is one of the best ways to get your daily dose. It also has a mood-elevating effect, so soak up the sun.

Vitamin D - Can An Overdose Harm You?

Plums originally originated in the continent of Asia. They are the member of the plant Genus Prunus, which also consists of apricots, cherries, and almonds. One can t go wrong in adding plums in their diet. Plums have the qualities of being low in calories and they also enable you to meet your daily dose of vitamin A, vitamin C, and fiber needs. Some other amazing benefits of plums are :

Low in calorie content: Plums contain few calories as compared to its portion size, as they are low-energy foods containing 70 calories. There are just 70 calories in two plums of medium sizes. It has been suggested by CDC (Centre for Disease Control and Preventions) that when one includes more amounts of low-energy dense foods in their diet, it can help them to limit their total amount of calorie intake for controlling hunger and weight loss.
Good source of fiber: Plums are very good source of fiber. 2 grams of fiber can be found in two medium sized plums. In average, adults need about 20 to 30 grams of fiber in a day, where most people consume only around 15 grams of fiber. The fiber content in foods can help control hunger. Fiber also helps to add bulk to our stool. It helps to mitigate and prevent constipation. Fiber also has the power to prevent the risks of heart diseases by absorbing cholesterol from our blood stream.
Low glycemic index food: The calories in plum come from the carbohydrates in the form of sugar. In two medium sized plums, there is about 19 grams of carbs and about 16 grams of sugar. Although plums are high in sugar and carbohydrates, plums are low glycemic index food. The glycemic index helps to rank the foods that contain carbohydrate on how and by how much they affect blood sugar. Foods with a high glycemic index can cause a brisk rise in blood sugar. Whereas foods with low glycemic index cause a little bit of rising in blood sugar. And also people who eat too many of high glycemic index food has a high risk of diabetes and also heart disease according to the Harvard School of Public Health. Whereas eating low glycemic index foods helps to control diabetes and also helps in weight loss.
Good source of vitamin A: Eating two medium sized plums can provide about eight percent of a person s daily need of vitamin A or 400 international units. Vitamin A is essential for eye health, development and growth, immune health, reproduction, and bone health. Vitamin A is also known as a fat soluble vitamin.
Good source of vitamin C: It is an important water-soluble vitamin. We need a minimum intake of vitamin C in order to make collagen which also helps in healing of wounds and plums are rich in this nutrient.

Plums - 5 Health Benefits You Never Knew!

World Health Day, celebrated on the 7th of April every year, is sponsored by the WHO and several other health organizations. It is observed by all the member states of the World Health Organisation. This World Health Day, we're calling for action to eliminate health inequities, as part of a year-long global campaign to bring people together to build a fairer, healthier world.

Vitamin E is a fat-soluble vitamin that in total has 8 compounds, of which only one compound is useful to humans. This is also known as alpha-tocopherol and plays a vital role in the antioxidation process and is believed to improve the overall ageing process.

Read on to know more about its benefits, functions, and sources.

Vitamin E that is absorbed by the intestine is transferred to the liver, from where only alpha-tocopherol gets re-released into the system in small amounts. So, if your diet contains the other 7 variants, they are excreted by the liver (not required in humans).
This active vitamin E controls the oxidation process in cells and prevents the release of free radicals, which is the culprit in all inflammatory processes. These can cause heart disease, diabetes, cancer, and stroke. This process is also accelerated by the environmental factors like pollution, UV rays, smoking, etc.
Vitamin E is also shown to dilate blood vessels and prevent platelet clogging.
Vitamin E is useful in preventing and treating diabetes and its related complications. Of note, diabetes is also considered as a chronic inflammatory process.
The nervous system diseases including Alzheimer s, Parkinson s, and epilepsy can benefit from Vitamin E. It reduces overall cognitive declines and helps in these disease conditions
Women are particularly benefitted from vitamin E, including premenstrual cramps, painful periods, hot flashes with breast cancer, eclampsia during pregnancy, and pregnancy complications
Given their role in energy formation, they help improve endurance, energy levels, and improv muscle strength and reduce muscle damage.
The antioxidant effect is useful in reversing ageing skin changes including wrinkles and fine lines. Vitamin E is used widely in skin care products including creams and lotions and helps in regeneration of skin and tissue.
It is useful to control hair loss, which could be due to multiple reasons, including chemotherapy or side effect of drugs.
It is useful in treating allergies, asthma, respiratory infections, and skin allergies.
Eye diseases like cataracts and macular degeneration which are generally age-related can be controlled with adequate intake of vitamin E.
Taken with other antioxidants like niacin, it is helpful in controlling the buildup of cholesterol.
Sources:
Natural food sources contain enough amounts of this vitamin to meet normal daily requirements, and so consume the following.

Green leafy vegetables, legumes, and vegetable oils
Whole grains and fortified cereals
Fruits and nuts and seeds
Seafood, poultry, and meat
Eggs
Dairy products including fat-free or low-fat milk
Seafood
Given its wide availability, deficiency is rare, but supplements may be required for premature babies with low-weight and in people with some genetic disorders. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

World Health Day - 12 Reasons Why Vitamin E is Important!

Vitamin D is a crucial vitamin that is soluble in fat. Vitamin D is essential for the growth of your bone and it ensures increased flow of calcium into your bloodstream by promoting the process of its absorption from the consumed food. Poor concentration of vitamin D may result in the development of rickets in children and osteoporosis in adults. Vitamin D is important in maintaining the immunity of your system; deficiency of vitamin D gives rise to a number of health problems including cardiac disorders, arthritis, hypertension, diabetes and even cancer.

Daily exposure to mild sunlight helps to synthesize Vitamin D in body. Dietary sources include milk, cod liver oils, fish, meat, fortified dairy and food products.

The most reliable way to diagnose the deficiency of vitamin D is through blood test; it is the most effective method of measuring the level of vitamin D in your blood. The following are some dominant symptoms of vitamin D deficiency:

Influenza: According to studies, vitamin D acts a guard against the attack of a number of respiratory infections which are widespread in children. Hence, lack of vitamin D in children is responsible for the development of various respiratory tract infections and diseases.
Depression and Schizophrenia: The root cause of depression and various other psychiatric disorders have been linked to deficiency in vitamin D. It is extremely important for expecting mothers to maintain a sufficient level of vitamin D in their body, during the gestation period to reduce the risk of delayed brain development and other mental ailments in the new born babies.
Cardiovascular disease: Cardiovascular ailments are more prevalent among people, who tend to suffer from vitamin D deficiency. Patients who suffer from cardiac discomfort have responded well to vitamin D treatment.
Asthma: Intake of vitamin D supplements reduces the severity and discomforts that are associated with asthma and have also shown considerable reduction in the occurrence of asthma attacks.
Periodontal disorders: Lack of vitamin D may result in the formation of numerous harmful bacteria in your mouth and may give rise to several oral discomforts in form of painful gum inflammation, bleeding and loss of tooth. Vitamin D aids in the formation of cathelicidins and defensins, which are effective in maintaining the overall oral health.
Cancer: Types of cancer including prostate cancer, breast cancer and colon cancer are linked with Vitamin D deficiency. Supplements of vitamin D are helpful in controlling the growth and development of breast cancer, especially the estrogen sensitive breast cancer.

Vitamin D Deficiency - 6 Signs That You are Suffering from it 

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