Info about Vitamins

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Vitamin K, E and D

• Vitamin K:


The recommended daily dose: 10-55 mcg.


• Sources


• Vitamin K is produced by our own intestinal flora. The rest comes from green vegetables such as broccoli, spinach, cabbage, peas and cauliflower.


• Roles and characteristics of vitamin K


• Interferes with blood clotting, is the principal element in the manufacture of prothrombin, the natural procoagulant agent;


• Participate in the attachment of protein and calcium in metabolism.


• Useful Notes


• Antibiotics attack the intestinal flora, to restore its recommended consumption of yogurt;


• People who use anticoagulants to prevent heart attacks, stroke and vascular diseases should not take extra vitamin K;


• People with nasal bleeding should eat foods rich in vitamin K.



• Vitamin E or vitamin of fertility


The recommended daily dose: 12-20 mg.


• Sources


• Vegetable oils rich in unsaturated fatty acids (soy, corn, sunflower), fruit oil (peanut, sunflower seeds), germ of cereals, green vegetables (spinach in particular), and tomatoes are the main sources of vitamin E, is found in very small quantity of meat.


• Roles and characteristics of vitamin E


• Strengthens immune system;


• Allows proper blood irrigation throughout the body;


• Help to combat the appearance of nitrosamines (cancer cells);


• Relieves the sensation of fatigue, improves mental performance, help the body recover after exercise sustained (it is a vitamin essential for performance athletes);


• Useful Notes


• Vitamin E is a controversial subject: is considered an aphrodisiac, but recent studies contradict this hypothesis, considering that is available for animals and not human beings;


• Iron should not be taken simultaneously with vitamin E


• Vitamin E is necessary when using anticonvulsant drugs, certain antibiotics or hypercholesterolemia.


• Vitamin D


The recommended daily dose: 10-20 mg.


• Sources


• Vitamin D is found in oily fish (herring, sardines, salmon) and fish oil (cod, tuna, turbot), egg yolk, butter, milk and dairy. Vegetables do not contain this vitamin. Unlike Vitamin D that can be produced in the body. Process synthesis of vitamin D is triggered by ultraviolet rays and immediately absorbed by blood vessels.


• Roles and characteristics of vitamin D


• Strengthens immune system;


• Regularize heartbeat.


• Useful Notes


• Vitamin D is mainly in the liver, but also in muscle and fat cells;


• It is recommended for women aged 50 years;


• Some experts say that vitamin D deficiency aggravates the condition of a person suffering from osteoporosis.