VITAMIN K

VITAMIN K
There are two forms of Vitamin K are Phylloquinone (found in greens) and Menaquinone (produced in the body intestinal bacteria normal flora). Antibiotics destroy these bacteria, which leads to deficiency.
Action
It helps to:

• maintain blood clotting process
• produce clotting factors e.g. Prothrombin
• prevents hemorrhagic diseases

Recommended Dose

• Male- 140 mcg per day
• Female-140 mcg per day
• Pregnant woman- 140 mcg per day
• Breast feeding mothers- 140 mcg per day
• Infants – 15-30 mcg per day
• Children –15-30 mcg per day

Sources
It is found in sprouted peas, cabbage, cauliflower, oats, soya beans, spinach, cheese, egg yolk and green tea.
Side effects
Over doze of vitamin K may cause allergy, liver toxicity and drain damage among infants.

Vitamin H (Biotin)

Vitamin H (Biotin)
It is water soluble form and produced naturally with in the body by normal intestinal bacteria.
Action

1. It helps the body from fatty acids and process amino acids, starches and sugars.
2.  It helps to maintain sweat glands, skin, nerves, bone marrow and male sex glands.

Side effects
It is known as non toxic.
Recommended Dose

• Male- 100-200 mcg per day
• Female-100-200 mcg per day
• Pregnant woman- 100-200 mcg per day
• Breast feeding mothers- 100-200 mcg per day
• Infants - 35 mcg per day
• Children –65-100 mcg per day

Sources
It is found in dairy products including butter, cheese, milk, nuts, cashews, vegetables, green peas, soybeans, organ meats, egg, fish, chicken, brown rice, oats and sun flower seeds.

Vitamin D

Vitamin D
It is a fat soluble vitamin, present in two forms such as Ergocalciferol, which is found in a relatively small selection of foods and Cholecalciferol, which the body manufactures when exposed to sun.
Action
It helps to:

• control the formation of bone
• increases the amount of calcium and phosphorous by absorbing from small intestine
• facilitates normal growth and development of teeth and cartilage especially in children
• prevent rickets

Recommended Dose

• Male- 600 IU
• Female-600 IU
• Pregnant woman- 1000 IU
• Breast feeding mothers- 1000 IU
• Children –400 IU

Women over an age of 55 years may need to take a vitamin D supplement, because of menopause. The sunscreen lotion protects from harmful ultra violet rays, limits the body’s production of vitamin D.
Sources
Sunlight is the best source of vitamin D. Other sources are milk, mackerel, sardine and salmon.
Side effects
Overdose may damage kidneys, cardiovascular system, high blood pressure, seizures and premature hardening of the arteries.

Vitamin E

Vitamin E
It is a fat soluble vitamin, known as Alpha-tocopherol and a leading antioxidant. It can build up in the body and high dozes may lead to toxicity.
Action
It helps to:

• protect the fats found in cell membrane through out the body from oxidation
• inhibit the natural cell destruction that occurs with age
• prevent blood clots
• prevent the risk of heart disease
• produce normal red blood cells

Recommended Dose

• Male- 30 IU
• Female-24 IU
• Pregnant woman- 30 IU
• Breast feeding mothers- 33 IU
• Infants – 12 IU
• Children –24 IU

Sources
Vegetable oil, corn, cotton seed, peanut oil are the best sources of vitamin E. Almonds , sunflower seeds, walnuts, whole wheat flour, spinach, onions, apples and black berries.

Vitamin C

Vitamin C
It is a water soluble vitamin called Ascorbic acid. It has an essential role in the manufacture of collagen and also repair damaged tissue and has antioxidant properties.
Action
It helps to:

• cure common cold
• absorb iron
• prevent iron deficiency anemia
• produce hemoglobin and red blood cells
• keep the gums and teeth healthy
• heal broken bones
• treat urinary tract infection
• treat scurvy (symptoms are bleeding gums, loss of teeth, delayed wound healing)

Recommended Dose

• Male- 60 mg per day
• Female-60 mg per day
• Pregnant woman- 80 mg per day
• Breast feeding mothers- 80 mg per day
• Infants - 35 mg per day
• Children –50 mg per day

Sources
Best sources are orange, lime, broccoli, cabbage, grapes, spinach, strawberries and tomatoes.
Side effects
Over doze may lead to head ache, stomach cramps, nausea, vomiting, dizziness and faintness.

Vitamin B12

Vitamin B12
It is a water soluble vitamin, is also called Cobalamin and Cyanocobalamin. It is found in non vegetarian foods, not in plant based foods. Those who are on macrobiotic diet or vegetarian, suffers from Vitamin B12 deficiency.
Action
It helps to:

• Burn fat and carbohydrates
• Grow and develop normally
• Develop red blood cells
• Produce protective sheath for nerve cells
• Process DNA
• Prevent nerve damage and pernicious anemia

Recommended Dose
Male- 3 mcg per day
Female-3 mcg per day
Pregnant woman- 4 mcg per day
Breast feeding mothers- 4 mcg per day
Infant - 0.5 mcg per day
Children – 2.5 mcg per day
Sources
The best sources are fish (mackerel, sardine and snapper), dairy foods, organ meats and eggs.
Side effects
Overdose any cause nose bleeding, bleeding from the ears and dry mouth.