Some Sources Foods Containing Vitamin D

Vitamin D is fat-soluble vitamin that is naturally available only in very few foods. Vitamin D2 (ergocalciferol) found in some plants and fungi. Several types of fatty fish, like cod, tuna and salmon, contain vitamin D2 because they feed on algae that process vitamin D with the help of sunlight.

Vitamin D3 (cholecalciferol) produced by the body when ultraviolet rays on our skin and stimulate its production. Sunlight provides 90 percent of vitamin D the body needs. When heat and ultraviolet light touches the skin, the production of vitamin D is activated. To get adequate vitamin D3, lay out your skin in the sun for 10-15 minutes several times a week. Radiation which converts vitamin D in the skin have the same wavelength that causes the blackened skin, use sunscreen because it will inhibit the production of vitamin D. As the aging, the effectiveness of the skin to produce vitamin D decreases.

Vitamin D Food Source :

1. Yogurt

Most people get vitamin D through sun exposure, but certain foods, like yogurt is also rich in vitamin D. One cup of fat-free yogurt enough to meet your daily calcium needs.

2. Milk

Eight ounces of fat-free milk will yield 90 calories. Choose non-fat dairy products are fortified with vitamin D to get a double benefit. If not fond of pure milk, can also be replaced or refined products such as fruit juice smothies mixed with milk.

3. Cheese

Just because the cheese is full of calcium does not mean you have to eat too much cheese. A total of 1.5 ounces of cheddar cheese contains more than 30% of the daily value of calcium. Most cheeses contain little vitamin D, but not enough to meet calcium needs.

4. Sardine

Sardines are typically packaged in cans. It has a fulfillment of calcium and Vitamin D is quite high. It was also tasty and can be added to pasta salad.

5. Eggs

Although eggs contain only 6% of your vitamin D daily. Do not choose only white or yellow part only because it will reduce the calories. Vitamin D actually present in the egg yolk.

6. Salmon

Salmon are known for lots of omega 3 fat is good for the heart. A piece of salmon with a weight of 3 ounces has met 100 percent of your vitamin D

7. Spinach

Do not like milk? Spinach would be your favorite way to get calcium. One cup of cooked spinach contains nearly 25% of your daily calcium needs. Spinach enriched fiber, iron, and vitamin A.

8. Cereals

Cereals containing 25% vitamin D. This is the easiest way to cook fish than salmon or should sunbathing.

9. Tuna

Tuna or other fatty fish are good sources of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of sunshine vitamin.

10. Green cabbage

Just like spinach, green leafy vegetables are rich in calcium. One cup of cooked collards contains 25% calcium to your daily needs. Mustard is easy to tuck in your food.

11. Orange juice

A glass of freshly squeezed orange juice has no calcium or vitamin D. Studies have shown that ascorbic acid in orange juice may help with absorption of calcium, so you're more likely to benefit from these beverages.

Vitamin D from foods, supplements and sun exposure are biologically inactive so it must undergo two hydroxylation processes in the body to activate it. The first process occurs in the liver and convert vitamin D into 25-hydroxyvitamin D [25 (OH) D], also known as calcidiol. Calcidiol most widely available in the body than other forms of vitamin D. The second process occurs mainly in the kidney and form the active substance 1,25-dihydroxyvitamin D [1,25 (OH) 2D], also known as calcitriol. This form of vitamin D which helps absorption of calcium.

Vitamin D Deficiency

Vitamin D is one of the major factors supporting the health of the human body, Vitamin D deficiency can cause some kind of disease. Because Vitamin D not only helps the body absorb calcium is important for bones, but also plays a role in the immune system by helping reduce inflammation. Suspected chronic inflammation can lead to heart disease and cancer. Some dangerous disease caused by vitamin D deficiency include diabetes, cancer, multiple sclerosis, rheumatoid arthritis and several other diseases.

Vitamin D deficiency in elderly people was not only trigger the risk of bone loss or osteoporosis. A recent research indicates vitamin D deficiency in elderly women have a relationship with a higher risk of death. Recent research from UT Southwestern Medical Center Psychiatrists in collaboration with the Cooper Center Longitudinal showed low levels of vitamin D can trigger an increased risk of depression. The experts claim that the findings of the largest studies that looked at the relationship between vitamin D and depression. This new study published in Mayo Clinic Proceedings. To meet the ideal intake of vitamin D, sun exposure on a regular basis during the summer is required. Duration is about 10 to 15 minutes without sunscreen every day at 11:00 to 15:00, when the sun is at its hottest.

Before you read the sources of foods that contain Vitamin D, a good idea to read some exposure to disease due to deficiency of vitamin D.

1. Diabetes

A 2011 study last year found that obese children who have low vitamin D levels are more likely to develop type 2 diabetes as adults. Whereas in adults who have low vitamin D levels, the likelihood of type 2 diabetes rose to 57 percent.

2. Cancer

A study published in the British Medical Journal showed that people in her blood contained a lot of vitamin D had 40 percent lower risk of developing colon cancer compared with people who have low levels of vitamin.

3. Multiple sclerosis

The researchers also said there is a relationship between vitamin D deficiency with multiple sclerosis, inflammation of the brain and spinal cord. Multiple sclerosis is most common in people who live far from the equator and just a little exposure to sunlight.

4. Rheumatoid arthritis

Vitamin D deficiency is also associated with rheumatoid arthritis or rheumatoid arthritis. In a study conducted in January 2012 this month, among the infants who died suddenly, at 75 per cent were found to be deficient in vitamin D.

High Doses Of Vitamin E Can Make The Bones Become Brittle

Much research has shown prowess of vitamin E, particularly in addressing the problem of aging. But you also need to be careful, because the consumption of vitamin E also has the potential to make more rapid bone prematurely old and frail.

In one study, the scientists conducted tests on animals fed high doses of vitamin E intake, and the results shown that 20 percent of the animals at risk of bone deterioration than those who consumed the normal amount.

According to investigators, the effect of vitamin E on bone loss can be seen only within a period of eight weeks. Vitamin E is now the center is popular because many of these benefits offered to cut the risk of heart disease, cancer and cataracts, as well as help keep the mind sharp in old age and keep skin supple.

Vitamin E can be obtained from natural sources in foods such as cereals, nuts, olive oil and egg yolks. These foods are believed to help fight aging. Another source is the synthetic form of vitamin supplements.

Researchers say that vitamin E has now become one of the most popular supplements in the world and is consumed every day by hundreds of thousands or even millions of people. Even in the United States, more than one in ten adults are taking tablets of vitamin E.

However, recent research published in the journal Nature Medicine, showed that alpha-tocopherol, one of the most common form of vitamin E, can affect bone strength. An experiment showed that administration of alpha-tocopherol vitamin E in rats with an equivalent dose in humans, can cause bone thinning around a fifth in just two months.

Even so, Dr. Shu Takeda, scientists from Keio University in Tokyo, called for these findings were followed by a large-scale studies related to the effect of vitamin E on human bones.

While Professor Helen MacDonald, advisor of the National Osteoporosis Society, said, "You do not have to worry if you get the most vitamin E from food, but those taking high doses of nutrients in supplements need to be vigilant."

"You also have to remember that research is done on animals and the findings in humans can be very different. More research is needed," he added.

Fat Soluble Vitamins

Fat soluble vitamins are vitamins A, D, E and K. In some parts, this vitamin is different from water soluble vitamin. This vitamin is found in fatty and oily parts of food. This vitamin is only digested by bile because it does not dissolve in water. The following sections provide detailed descriptions of each vitamin type.

Vitamin A

Needs
It is difficult to determine the amount of vitamin A. This vitamin is produced from two different compounds are converted in the body into vitamin A. In animal food sources, are available in the form of retinol; in plant food sources are in the form of beta-carotene, which is less efficient than retinol for the production of vitamin A. This is what mebuat recommended amount of vitamin A are given in terms of retinol equivalents, RE. The recommended amount of vitamin A is 1000 RE micrograms per day for men and 800 micrograms for women.

The main sources
Vegetables and fruits is a carrier for vitamin A the most. Most of the foods that contain vitamin A is a bright (though not all the brightly colored foods contain vitamin A). Vegetables rich in vitamin A include carrots, sweet potatoes, pumpkin, spinach and cantaloupe. Milk, cheese, butter and eggs also contain vitamin A.

Function
Vitamin A is essential for the maintenance of the epithelial cells of the cornea and vision. Vitamin A also helps the growth and reproduction of bones and teeth. In addition vitamin A also plays a role in the formation and regulation of hormones and helps protect the body against cancer.

Symptoms of deficiency
Vitamin A deficiency can lead to serious consequences. This is usually accompanied by lack of protein and mineral zinc. Vitamin A can be stored in the body for a year. This means that the lack of symptoms does not appear immediately after the cessation of intake of this vitamin. However, if it appears after a long time from now there is no consumption, the symptoms may be very clear and severe.

One of the first symptom is night blindness. If the shortage continues, it can also play a role in decreased function of the cornea and cause blindness. This vitamin deficiency can also prevent the growth of bones, or cause changes in bone shape, forming cracks and damage to the teeth and the cessation of growth of tooth-forming cells. Anemia is caused by another. In addition, this deficiency affects the bones and nervous system, and can lead to paralysis.

Poisoned
Vitamin A poisoning occurs when the binding protein has been fulfilled so that the vitamin A that is free to attack the body's cells. This usually does not occur if the vitamin comes from the daily diet, but this can happen when someone is using supplements. The symptoms are nausea, vomiting, abdominal pain, diarrhea and weight loss. Nervous system and muscles may also be affected, causing symptoms such as loss of appetite, irritability, fatigue, insomnia, restlessness, headache and muscle weakness.

Vitamin D

Needs
Vitamin D has a characteristic that distinguishes it from other vitamins that can be produced by sunlight. This means that vitamin D can be obtained with fixed penerpaan sunlight regularly, and do not need to consume extra vitamin D. RDA for vitamin D is 5 micrograms per day. Although the amount of vitamin D is formed up along the sun-exposed skin, but the sun itself can not cause vitamin D to the level of intoxication.

Primary Sources
Food sources of vitamin D are eggs, liver and fish, as well as milk and margarine are fortified with vitamin D.

Function
Vitamin D works on the mineralization of bone by increasing calcium and phosphorus absorption in the digestive system, so the levels in the blood increases. This is done by taking calcium from the bones and by encouraging the retention by the kidneys.


Symptoms of deficiency
Causes of vitamin D deficiency with symptoms of calcium deficiency. Bone can not be hardened by biasa.Tulang can be weakened as a result of severe bone crooked badan.Kekurangan vitamin D can also cause deformities and pain in the arms and legs, back, torax (chest) and pelvis. Vitamin D deficiency also damages the nervous system and muscles, causing muscle spasms.

Poisoned
Excess vitamin D causes an increase in the concentration of calcium in the blood. Calcium can form kidney stones. High calcium levels in the blood can also cause blood vessels to harden, which is very dangerous for the arteries of the heart and lungs and can be fatal. Additional symptoms of vitamin D toxicity are loss of appetite, headache, weakness, fatigue, excessive thirst, irritability and lethargy.

Vitamin E

Needs
RDA for vitamin E is 10 mg per day for men and 8 mg per day for women.

Vitamin E main sources
Vitamin E is widely available in vegetable and seed oils, which can be found in the form of margarine, salad dressing, and shortening. Peanut oil and bran oil has the highest concentration of vitamin E. The next level is the corn oil and sunflower oil. One tablespoon of these sources contain more than the RDA of vitamin E. In contrast, animal fats such as butter and milk contain almost no vitamin E. This is because vitamin E can be easily damaged by heat, so it is better to get it from fresh foods.

Function
As well as vitamin C, Vitamin E is also an antioxidant. Vitamin E helps stabilize cell membranes, regulate and protect the oxidation of vitamin A. In its role as an antioxidant, vitamin E has a major effect on cells, such as red blood cells and white blood cells that pass through the lungs.


Symptoms of deficiency
When blood levels of vitamin E in a very low red blood cell can be split. This process is called hemolysis eritrodit and can be avoided with vitamin E. Vitamin E deficiency can result in nervous system and causes muscle weakness, difficulty walking and pain in the calf muscle.

Poisoned
Poisoning can occur if excessive consumption, but this does not happen as easily in vitamins A and D. Symptoms are headache, weakness, fatigue, dizziness and abnormal vision.

Vitamin K

Needs
Most sources of vitamin K in the body is synthesized by bacteria in the digestive system. Sources of vitamin K in foods are liver, green vegetables are leafy, cruciferous vegetables cabbage (cabbage) and milk.

Vitamin K main sources
Digestive systems of humans contains bacteria that can synthesize vitamin K, which is partially absorbed and stored in the liver. The body needs to get extra vitamin K from food.

Function
Vitamin K is an essential requirement for the synthesis of several proteins including the clotting of blood. Vitamin K is also needed for bone formation.

Symptoms of Deficiency
If vitamin K is not contained in the body, blood can not clot. It can cause hemorrhagic disease. However, vitamin K deficiency is rare: only a baby that is easy to experience it. This is because the digestive system of a newborn baby is sterile and does not contain bacteria that can synthesize vitamin K, breast milk contains only small amounts of vitamin K. For the infants were given a vitamin K at birth.

Poisoned
Vitamin K toxicity occurs only in people who receive a water-soluble vitamin K replacement. The symptoms are red blood cell hemolysis, jaundice and brain damage.