Daily Health Advices

Archive for the ‘Vitamin & Mineral’ Category

Folic Acid

Folic acid is good for making red blood cells.

It is essential during the first three months of pregnancy to prevent birth defects like spina bifida (failure of closure of the spinal nervous system problems), cleft palate (missing part of the palate with eating disorders) and cleft lip (lack of closure lip with esthetic problems).

Its lack can cause anemia folic acid deficiency.

Good sources of folic acid:

- Carrot

- Yeast

- Liver

- Egg yolk Read the rest of this entry »

Vitamin E

Vitamin E is good for combating envenenamientosy rejuvenate the skin. It acts against aging.

Its lack causes muscle weakness and impaired fertility.

Good sources of vitamin E:

- Soybeans

- Vegetable Oil

- Broccoli

- Brussels Sprouts

- Spinach

- Wheat Germ

- Eggs.

Recommended Daily Dose: 8 to 11 mg. Read the rest of this entry »

Vitamin C

Vitamin C is beneficial for the immune system defenses, protecting against viruses and bacteria, healing wounds, reducing cholesterol in blood, cell growth and prevention of scurvy. It is a good natural laxative.

Its lack can lead to tiredness, bleeding gums and slow healing of wounds.

Good sources of vitamin C:

- Citrus fruits like oranges, lemons, kiwis.

- Berries

- Tomatoes

- Cauliflower

- Potatoes

- Green leafy vegetables Read the rest of this entry »

Vitamin A

The effects of vitamin A is beneficial for vision, growth, skin, mucous membranes, appetite and taste. Its deficiency can cause night blindness and dry skin and mucous membranes.

Good sources of vitamin A:

- Liver

- Fish liver oil

- Carrots

- Col

- Egg yolk

- Margarine enriched

- Dairy products

- Fruits of orange and yellow

Recommended daily amount: about 1 mg. Read the rest of this entry »

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Prenatal vitamins are multivitamins intended for women who are pregnant or hope to become pregnant. Prenatal vitamins are sometimes recommended for women who are breast-feeding, too. Most prenatal vitamins contain more folic acid, iron and calcium than standard adult multivitamins. Prenatal vitamins have been claimed to promote thicker hair and stronger nails, but researchers have not yet proved whether prenatal vitamins really have these effects.

Olay Vitamins will consist of two seven sublines beauty nutrients for skin health and appearance of well-being and eight nutrients to support a woman’s inner health needs. Olay Beauty nutrients support skin structure renewal and cell renewal, and include antioxidants, which are the skin of the best defense against premature aging. Olay Wellness Nutrients are vitamins and nutritional supplements formulated for a woman’s unique wellness needs.

Vitamin C is also known as ascorbic acid, L-ascorbic acid, dehydroascorbic acid, antiscorbutic vitamin, L-xyloascorbic and l-threo-hex-2-uronic acid-lactone, there was much talk about vitamin, with the people claiming that as a panacea for the ills of May and problems – from cancer to the common cold.

Vitamin C is a water-soluble antioxidants can quench both reactive oxygen species and reactive nitrogen species. This antioxidant activity decreases lipid peroxidation, oxidative DNA damage and oxidative damage in proteins. Oxidation of low density lipoprotein (LDL) has been suggested as a factor causing atherosclerosis. Vitamin C prevents oxidized LDL. Vitamin C increases high density lipoprotein (HDL) cholesterol, probably due to decreased risk of atherosclerosis.

Women and men should consume at least 60 milligrams of vitamin C every day. People who smoke need to consume more vitamin C because the snuff interferes with the body’s ability to use vitamins. Women who smoke should consume 110 milligrams per day of vitamin c, and men who smoke should consume 125 milligrams of vitamin C.

Vitamin D plays an essential role in the body, being necessary for the absorption and maintaining calcium levels that enable the maintenance of an appropriate structure within the bones and teeth and proper nervous system function.

Where did we get?
The main source of vitamin D is sunlight, which stimulates the passage of provitamin D to previtamin D and then to vitamin D in the skin. Exposure to the sun about 10 minutes three or four days a week ensuring adequate levels of this vitamin in otganismo.

The vitamin D produced in the skin is stored in adipose tissue and muscle to cover the needs in seasons where there is sun exposure.

Another part of the vitamin D that comes from food. Rich in vitamin D are oily fish, fish liver oil (particularly cod liver oil), margarine, egg yolk, milk and dairy products.

Read the rest of this entry »

Calcium is a mineral that reaches the blood through the diet and their mobilization from bone. Through a permanent intake of foods rich in calcium, so that nutritional needs are met is essential to prevent diseases such as osteoporosis.

How is absorbed better?

Whole milk, chocolate milk, yogurt and cheese have a similar absorption. But it is necessary to ensure sufficient intake to meet recommended levels of calcium.

Calcium is absorbed in the beginning of the small intestine (duodenum and early jejunum). Only absorbs about 30% of the calcium we eat and the remainder is eliminated through faeces, urine and sweat.

Facilitate calcium absorption lactose (a natural sugar in milk), gastric acidity and vitamin D. Hinder its absorption oxalates, phytates and phosphates in excess.

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Calcium is an essential mineral for bone structure and teeth and nervous system function and muscle. Knowing how much you need per day, which find food and prevent certain diseases and help us protect our health.

Calcium needs vary throughout life. It is generally recommended calcium intake following:
Calcium <-> Nutritional Needs
0-6 months <-> 210-600 mg daily
6-12 months <-> 270-600 mg daily
1-3 years <-> 500-800 mg daily
4-8 years <-> 800-1,200 mg daily
9-18 years <-> 1,300 mg per day
19-50 years <-> 1,000 mg daily
Over 50 years <-> 1200-1500 mg daily
Pregnant or lactating mothers: 1,200 mg daily in adults and 1,600 mg daily in adolescents.
Postmenopausal women who are not estrogen therapy: 1,500 mg daily.

Read the rest of this entry »