Helps with blood clotting, calcium absorption -- may even fight cancerVitamin K affects everything from blood clotting to calcium absorption. Some scientists think it even fights cancer. Vitamin K has several types: vitamin K1, found in plants, vitamin K2, created by bacteria in your intestines, and vitamins K3, K4, and K5, which are synthetic. Why do we need it? Without vitamin K, the blood loss from a paper cut could be on par with a knife wound. Vitamin K also plays a part in bone mineralization and stopping osteoporosis - basically, calcium is only part of the picture for strong bones. A Belgian study, first published in the European Journal of Medicinal Chemistry, even showed vitamin K to help destroy cancer cells. Where can we find it? If it's green, there's a good chance it's packed with vitamin K. Leafy green vegetables such as spinach and chard, cruciferous vegetables such as broccoli and cauliflower, and herbs such as parley and basil all have high levels of vitamin K, according to the USDA.
You can also find it in certain vegetable oils, such as olive and canola. Soybeans and soy products, especially miso and natto, are also very high in vitamin K. Vitamin K is a fat-soluble vitamin, meaning that it is better absorbed with fat - so drizzle your broccoli with a little olive oil and you'll be a vitamin K powerhouse. How much do we need? The USDA recommends at least 120 micrograms of vitamin K per day for men, 90 micrograms for women, and 60 micrograms for children. However, the National Institutes of Health warns that people taking blood-thinners like Warfarin might need to monitor their vitamin K intake and consult their doctors. TOP 10 FOODS FOR VITAMIN K Kale (boiled), 1 cup, 1062 mcg Spinach (boiled), 1 cup, 889 mcg Swiss chard (boiled), 1 cup, 573 mcg Brussels sprouts (boiled), 1 cup, 218 mcg Spring onions / scallions (raw), 1 cup, 207 mcg Miso / soybean paste, 1 / 2cup, 41 mcg Parsley (fresh), 2 tbsp, 123 mcg Basil (dried, ground), 2 tsp, 48 mcg Soybeans (cooked), 1 cup, 33 mcg Prunes, 1 / 4 cup, 26 mcg
Can Bosh, Wade break out of their funk?Do nicknames on jerseys go against Heat "sacrifice" mantra?Does Wade retain edge on Stephenson?Do Heat appreciate magnitude of Game 5?Could Heat find value in NBA free agency?Would Heat give Peace a chance? Conditions › Osteoporosis › Vitamin D helps enhance calcium absorption in the body and helps with bone formation. When taken along with calcium, vitamin D plays a critical role in maintaining bone density. The best source of vitamin D is the sun. However, for many people daily sun exposure is not possible or not enough. The daily recommended amount of vitamin D changes based on your age. Children should get 400 IU every day (IU is the standard unit of measurement for vitamin D). Adults under the age of 50 should get 400-800 IU of vitamin D per day, and adults over the age of 50 should get 800-1,000 IU. There are two types of vitamin D: D3 and D2. Researchers used to think that D3 was better for bone health, but newer research (from 2008) suggests that D3 and D2 are equally good for bone health.
You can also increase your intake of vitamin D by eating vitamin D-rich foods. Food sources that are high in vitamin D include: Fortified cereals and bread To learn more about how your diet impacts your chances of developing osteoporosis, take the SpineUniverse Osteoporosis Food Quiz. Vitamin K helps promote strong bones by binding calcium and other minerals to the bone. The recommended dosage of vitamin K is 150mcg a day. Avoid taking too much vitamin K as high doses can cause flushing and sweating. In addition, if you are taking the blood thinner warfarin (Coumadin), talk to your doctor before taking a vitamin K supplement as it may lessen the effects of the drug. You can also increase your intake of vitamin K by eating vitamin K-rich foods. Food sources that are high in vitamin K include: Vegetable oils (olive, canola) Calcium and Vitamin D to Build Bone Osteopenia and Osteoporosis: Is There a Difference? New Osteoporosis Drug Prevents Fractures and Breast Cancer
Sign Up for FREE to spineadvisor, SpineUniverse's monthly eNewsletterNo, not if there is glass in the window!Vitamin D is made by UV B which is blocked quite well by standard soda-lime silica glass. Even half of UV A is blocked by such glass. For the same reason you’ll find it impossible to burn through such glass, and all you get is the short-term “UV-A” tan from oxidized melanin that lasts only a few weeks, and that you get at tanning salons.UV-B makes it through pure “fused-quartz” or “fused-silica” glass (ie, no soda or lime) but that stuff is expensive because the temperatures needed to work with pure molten SiO2 are extreme (duh— this is the reason they add the soda and lime!). I’ve heard rumors of ultra-rich people with tanning solarium windows made of the stuff, so they can get tanning rays. I suppose that would work if you’re a zillionaire. You can google “quartz plate glass.”Fused quartz glass is used in all optical applications where UV transmission is needed, but it’s super expensive even there.
Apparently it will be less effective than direct exposure. Vitamin D is primarily synthesized through contact of Ultraviolet B rays with your skin. Glass filters out UVB but not UVA radiation. As such, as far as I understand, light through a window will cause less Vitamin D to be produced than unfiltered light.Vitamin D produced from UVB: How do I get the vitamin D my body needs?Windows block UVB: Do UV Sun Rays Go Through Windows?Exposure to Sun thru glass just isn’t the same as direct exposure.UVB rays are the triggers for vitamin D production in our bodies.Glass blocks the shorter-wave UVB rays while allowing most of the longer UVA rays to pass through. In short, we’re receiving the more damaging rays without the normal protective benefit of vitamin D production.Taking care of your skin should be an essential part of your health regimen. It is, after all, your body’s largest organ. The first thing most health professionals will tell you to do in order to keep your skin healthy is to limit your exposure to the sun’s harmful
ultraviolet (UV) rays and wear protective sunscreen when you’re exposed to But the sun isn’t all bad. Just 10–15 minutes of daily exposure helps manufacture vitamin D throughout the skin. Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K. Making sure you get enough vitamins can keep your skin looking healthy andThis could translate to a reduction in: Essential skin vitamins are available in supplemental form, but they are also found in skin care products. Learn more about these four essential vitamins and how they can help you achieve optimum skin health. Vitamin D is most often made when sunlight is absorbed byCholesterol converts to vitamin D when this happens. then taken up by your liver and kidneys and transported throughout the body to help create healthy cells. This includes the skin, where vitamin D plays an important role in skin tone. It may even help treat psoriasis. Calcitriol is a man-made version of a kind of vitamin D that
Calcitriol is a topical cream that has been effective in treating people with psoriasis. A 2009 study published in the Journal of Drugs and Dermatology found that applying calcitriol reduced the amount of skin inflammation and irritation in people with psoriasis and produced few adverse Institute at Oregon State University recommends a daily vitamin D intake of 600 IU per day. You may need more if you are pregnant or over the age of 70. You can increase your vitamin D intake by: getting 10 minutes of sun exposure a day (check with your doctor first, especially if you have a history of skin cancer) eating fortified foods, such as breakfast cereals, orange juice, and yogurt eating foods that have vitamin D naturally, such as salmon, tuna, and cod Vitamin C is found at high levels in the epidermis (outer layer of skin) as well as the dermis (inner layer of skin). (antioxidant) properties, and its role in collagen production help keep your
This is why vitamin C is one of the key ingredients found in many antiaging skin care products. Taking vitamin C orally can enhance the effectiveness of sunscreens applied to your skin for protection from the sun’s harmful UV rays. this by decreasing cell damage and helping the healing process of bodilyVitamin C can also help fend off the signs of aging because of its vital role in the body’s natural collagen synthesis. It helps to heal damaged skin and, in some cases, reduces the appearance of wrinkles. intake can also help repair and prevent dry skin. Due to the prevalence of vitamin C in over-the-counter products, dietary supplements, and foods we eat, deficiency of this nutrient isThe recommendation is 1,000 mg per day. If you find that you don’t get enough vitamin C in your diet, you can: eat for more citrus foods, eat other plant-based sources of vitamin C, such as strawberries, broccoli, and spinach recommended by a doctor
look for antiaging skin treatments with vitamin C for treating dryness, redness, wrinkles, and Like vitamin C, vitamin E is an antioxidant. function in skin care is to protect against sun damage. Vitamin E absorbs the harmful UV light from the sun when applied to the skin. to the body’s ability to minimize the damage caused by UV rays. prevent dark spots and wrinkles. Normally, the body produces vitamin E through sebum, an oily substance emitted though the skin’s pores. In the right balance, sebum helps keep the skin conditioned and prevents dryness. If you have particularly dry skin, vitamin E can possibly help counteract a lack of sebum. Vitamin E also helps in the treatment of skin inflammation. While vitamin E is available in many skin care products, the problem is that any effects could be minimized upon sun exposure. enough vitamin E in your diet is preferable. Most adults need about 15 mg of vitamin E per day.
You can increase your intake by: eating more nuts and seeds, such as almonds, hazelnuts, and sunflower seeds taking a multivitamin or separate vitamin E supplement using topical products that contain both vitamin E and vitamin C (this can be more effective in photoprotection than those that contain only one of the two) Vitamin K is essential in aiding the body’s process of blood clotting, which helps the body heal wounds, bruises, and areas affected byThe basic functions of vitamin K are also thought to help certain skin stubborn circles under your Vitamin K can be found in many different topical creams for the skin, and it can help treat a variety of skin conditions. frequently use creams that contain vitamin K on patients who have just undergone surgery to help reduce swelling and bruising. This may help speed upHowever, research on vitamin K’s effects on the skin is more limited than that for vitamins E and C.
According to the University of Florida, vitamin K deficiencies are rare in the United States. Adults need between 90 and 120 ug per day. You can increase your intake by eating: As vitamins are essential to your health and body functions, vitamin deficiencies can cause adverse effects on the skin. and E play such important roles in protecting your skin from the sun, deficiencies in either vitamin can increase the risk of skin damage, including skin cancer. to the Centers for Disease Control and Prevention, skin cancer is the most common type of cancer in the United States. Vitamin supplements are easy to come by these days, so consult with your dermatologist or doctor to start a regimen for your health. Next time you walk down the skin care aisle at the store, take a look to see if these four helpful vitamins are ingredients of your favorite products. While vitamins are essential for skin health, you might already be getting enough of these vitamins through your daily diet.