Ongoing research is proving that Vitamin D benefits the brain as well as the bones, and may be a significant factor in helping older people stay healthy and vital.

Known as the Sunshine Vitamin because exposure to sunlight can trigger synthesis in the skin, Vitamin D is also available through dairy foods and fatty fish such as halibut and cod.

Vitamin D plays an essential role in the metabolic process, aiding in the absorption of calcium and promoting bone strangth. Without adequate Vitamin D bones can become soft, brittle, or misshapen, and Vitamin D deficiency leads to devastating skeletal diseases like Rickets and osteomalacia.

Research expands the list of vitamin D benefits

The importance of vitamin D’s bone building capability is important to people of all ages, but it’s particularly crucial for older people who have or are at risk of developing osteoporosis. Research has shown that maintaining sufficient vitamin D levels can significantly reduce the risk of this debilitating disease, which is is characterized by bone loss and fragility.

But vitamin D benefits go far beyond strong bones.

Assists the body’s defense against certain cancers: Ongoing studies of vitamin D indicate that vitamin D may actually help the body protect itself against certain cancers. An increased intake of dairy foods, which are significant sources of vitamin D and calcium, appear to be associated with a lower risk of colon cancer. Important to brain health and cognitive ability: a January, 2009 study showed an unmistakable link between low levels of vitamin D and cognitive ability in older people. The study, which was conducted by the the UK’s Cambridge University in conjunction with the University of Michigan, tracked 2000 people aged 65 and older. The results clearly indicated that as vitamin D levels went down, rates of cognitive impairment went up. Critical to immune system efficiency: A recent Medical University of South Carolina report says vitamin D functions as a hormone and is crucial to regulating the immune system. The report says long-term vitamin D deficiency has been linked to immune disorders such as multiple sclerosis, rheumatoid arthritis, type I diabetes, and cancer. Strongly related to muscle power: A University of Manchester study of adolescent girls showed that participants with sufficient vitamin D levels outperformed those with vitamin D deficiencies on a broad spectrum of tests designed to measure muscle force and power. Fights placental infection: A 2008 UCLA study showed that vitamin D induces immune responses in placental tissue by stimulating the production of antimicrobial proteins. Crucial for heart health: A number of studies have linked vitamin D deficiency to heart disease. These studies found rates of severe disease or death may be 30 to 50 percent higher among sun-deprived individuals with heart disease.

People over 50 at greatest risk of vitamin D deficiency

Since the 1930s, when the US government mandated that milk be fortified with vitamin D, the risk of vitamin D deficiency in children has decreased markedly. Now people over the age of 50 are believed to have the greatest risk of developing vitamin D deficiency. As we age the skin’s ability to convert vitamin D to its active form decreases, and older people are more likely to be housebound and get less exposure to sunshine. In addition the kidneys become less efficient at converting dietary sources of vitamin D to its active form.

Caution with supplementation a must

Though supplemental vitamin D may be important for many, it’s essential to use supplements carefully. There are health risks associated with consuming too much vitamin D; taking too much can lead to vitamin D toxicity, which can cause nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It can also raise blood levels of calcium , which can lead to heart rhythm abnormalities, mental confusion, and kidney problems.

The Food and Nutrition Board of the Institute of Medicine considers an intake of 25 mcg (1,000 IU) for infants up to 12 months of age and 50 mcg (2,000 IU) for children, adults, pregnant, and lactating women to be the tolerable upper intake level (UL). A daily intake above the UL increases the risk of adverse health effects and is not advised.

Vitamin B complex is a group of 12 related water-soluble substances. The eight water-soluble vitamins including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), biotin (B7), pyridoxine (B6), folic acid (B9), and cyanocobalamin (Vitamin B12).

These eight are considered the essential vitamins because they need to be definitely included in the diet. Four are not essential because the body can synthesize them. The four unnumbered components of the B complex that can be synthesized by the body are choline, inositol, PABA, and lipoic acid.

Benefits of Vitamin B Complex:

Each member of the B-complex has a unique structure and performs unique functions in the human body. These vitamins are vital for:

« Lustrous hair

« B6 is essential for amino acid metabolism

« B12 and folic acid facilitate cell division

« Good vision

« Folic acid, pyridoxine, and cobalamin work together to keep homocysteine levels low, as high homocysteine levels lead to heart disease.

« Prevent certain birth defects such as cleft palate and neural tube defects, maintain healthy red blood cells, and may have a role in preventing certain types of cancer.

« Avoiding any mouth infections

« Proper functioning of liver

« The breakdown of carbohydrates into glucose so as to provide energy to the body.

« Helps tone stomach muscles and those of the intestinal tract

« Healthy skin

« The breakdown of fats and proteins to aid the normal functioning of the nervous system.

Sources of Vitamin B Complex –

A well balanced diet should provide us with all the B vitamins we require, but because they are water soluble and therefore not retained by the body, we need a daily dietary source.

Vitamins B1 and B2 found in cereals, whole grains, potatoes, seafood, liver, and kidney beans.

Vitamin B3 is found in liver, fish, chicken, nuts, whole grains, and dried beans. Vitamin B5 is found in almost all foods. Fish, chicken, potatoes, wheat germ, bananas, and dried beans are good sources of vitamin B6. Vitamin B7 is present in peanuts, liver, egg yolk, bananas, watermelon, and grapefruit. Green leafy vegetables, liver, citrus fruits, nuts, peas, dried beans, and wheat bread contain vitamin B9. Vitamin B12 is found in eggs, meat, poultry, milk, and dairy products.

Daily requirement of Vitamin B Complex –

Daily requirement of the B-complex varies considerably – from 3 mg per day for vitamin B12 to about 18 mg per day for vitamin B3 in adult males.

Vitamin B deficiency:

The Vitamin B requirement of different individuals varies according to the intensity of activity and loss of nutrients in sweat and through urine, especially after strenuous exercise. Many people involved in high-level sports or physical activity are unaware of the impact of vitamin B complex in their diet – a poor diet lacking in important micro nutrients may have severe detrimental effects on a person’s health and professional potential.

Several deficiency diseases may result from the lack of B-vitamins. These include -

· Vitamin B1 deficiency causes beriberi, weight loss, emotional disturbances, swelling of bodily tissues, amnesia.

· Vitamin B2 (Riboflavin) deficiency causes cracks in the lips, high sensitivity to sunlight, inflammation of the tongue, syphilis.

· Vitamin B3 (Niacin) deficiency causes pellagra, mental confusion and even death.

· Vitamin B6 deficiency may lead to anaemia, dermatitis, high blood pressure.

· Vitamin B7 deficiency may lead to impaired growth and neurological disorders in infants.

· Folic acid deficiency in pregnant women can lead to birth defects.

· Vitamin B12 deficiency causes pernicious anaemia, memory loss and other cognitive diseases.

Causes of Vitamin B deficiency -

· Stress whether mental or physical.

· Increased intake of processed foods.

· Refined sugar robs the body of its vitamin B stores.

· Drugs deplete vitamin B in the body.

· Toxins – environmental pollution as well as personal care products deplete vitamin B complex

· Malnutrition.

· Cooking as vitamin B is killed or depleted in foods that are overcooked.

Symptoms of Vitamin B Complex deficiency -

Vitamin B complex deficiency shows symptoms such as:

· mental problems

· heart palpitations

· indigestion

· chronic fatigue

· nervousness

· inability to concentrate

· insomnia

· tingling fingers and toes

· rashes

What can be done to overcome Vitamin B deficiency?

« Avoid eating refined sugar.

« Reduce stress through a regular exercise, meditation.

« Avoid drinking too much of coffee or tea

« Eat more vitamin B containing foods such as oats, barley, wheat bran, leafy veggies, nuts.

« Avoid toxins such as alcohol, tobacco.

Vitamin B5 is also known as pantothenic acid. Its name is derived from the Greek word pantos meaning “from everywhere,” as small quantities of pantothenic acid are found in nearly every food.

In its functional form, vitamin B5 gets combined with another small, sulfur-containing molecule to form coenzyme A (or CoA). This conversion allows vitamin B5 to participate in a wide variety of chemical and organic reactions. Coenzyme A is needed to carry out various metabolic functions, and for the generation of energy in the form of ATP from fats, carbohydrates and proteins.

Roger J. Williams, the discoverer of pantothenic acid suggested that Vitamin B5 might be helpful in the management of certain medical disorders, such as rheumatoid arthritis.

Functions of Vitamin B5 –

* Vitamin B5 is also known as the anti-stress vitamin at times. It is one of the eight water soluble B complex vitamins.

* Vitamin B5 helps production of the cellular antioxidant glutathione, and is therefore an essential vitamin for all life forms.

* Helps in the break down carbohydrates, proteins and fats for energy – thus a stamina enhancer.

* This vitamin plays an important role in production of adrenal hormones in the adrenal glands.

* Vitamin B5 helps to produce neurotransmitters, cholesterol required for proper nerve and muscle performance.

* It is also responsible for haemoglobin production and metabolism of toxins by the liver.

* It plays an important role in cell division, DNA reproduction and RNA transcription.

* It regulates the formation of stress hormones and hair pigmentation.

Deficiency of Vitamin B5 –

It is an unlikely that an adult will have a deficiency of vitamin B5 because of the availability of B5 in many foods, plus the fact that it is also produced by our intestinal bacteria.

However, a deficiency of Vitamin B5 causes fatigue, muscle weakness, personality changes, psoriasis, and headache. Vitamin B5 is often used to treat the symptoms of rheumatoid arthritis, edema, swelling, pain, and stiffness in joints.

Pantothenic acid is also recommended to prevent stress and relieve insomnia, arthritis, food intolerance and teeth grinding.

Oral application of pantothenic acid helps relieve many skin problems and cure wounds.

Who are at risk of Vitamin B5 deficiency?

* Women who are on birth control pills are recommended to take extra doses of Vitamin B5.

* Smokers and alcoholics also fall under this category.

* People undergoing stress, prone to allergies or eating too many refined foods might develop a shortage of this vitamin.

Symptoms of Vitamin B5 deficiency –

· painful & burning feet

· skin abnormalities

· numbness and poor coordination

· abdominal and muscle cramps

· vomiting

· anaemia

· insomnia and depression

· stunted growth

· restlessness

Most of these symptoms and signs get resolved with external administration of pantothenic acid.

Vitamins B12, folic acid and biotin are required for proper use of vitamin B5 in the body’s biochemical activities. In addition, vitamin C somewhat helps prevent B5 deficiency.

Dosage of Vitamin B5 –

Since deficiency of pantothenic acid is rare, so there is no recommended daily intake for this vitamin. Pantothenic acid is mostly included in B-complex multivitamins. The RDA for men is 10 mg and women is 8 mg.

Normal daily intake of pantothenic acid for adults is 4 to 7 milligrams. Vitamin B5 should be taken with water, preferably after eating.

Pantothenic acid does not usually cause any side effects, but pregnant and lactating mothers should be careful to consume only the normal daily intake.

Vitamin B5 can be found in multivitamins, B complex vitamins, or sold individually under the name of pantothenic acid and calcium pantothenate. It is available in a variety of forms including tablets and capsules, and must be taken under medical supervision.

Dietary sources of Vitamin B5 -

The term pantothenic acid is derived from the Greek word pantos, meaning everywhere. Vitamin B5 is widely distributed in plant and animal food sources, where it occurs in both bound and free forms.

Pantothenic acid is richly found in peanuts, liver, kidney, cauliflower, mushrooms, seeds and other nuts, pumpkin, mushrooms, legumes, sweet potato, milk, soya, cheese, egg yolk, fish, chicken, wholegrain bread and cereals, and bananas. The richest sources of the vitamin are the ovaries of cod and tuna fish.

Breakfast cereals are also a good source if they have been fortified with pantothenic acid.

Do not add soda to the water used for cooking vegetables – it will destroy the pantothenic acid.

Vitamin B5 storage –

Vitamin B5 is relatively unstable in food, and significant amounts of this vitamin can be lost through cooking, freezing, and commercial processing.

Vitamins are easily destroyed and washed out during food preparation and storage. Store vitamin supplements at room temperature, in a dry place that is free of moisture.

Vitamin B6 is one of the eight water-soluble B vitamins. It was originally isolated in the mid-1930. Vitamin B6 has the maximum number of chemical structures – all begin with the letters “pyr,” and include pyridoxine (PN), pyridoxal (PL), pyridoxamine (PM), pyridoxine phosphate (PNP), pyridoxal phosphate (PLP), and pyridoxamine phosphate (PMP). PLP is the most active coenzyme form, and has the maximum importance in human metabolism

This vitamin was initially not known by this name, but was referred to as the “antidermatitis factor.” This was because, it was noticed that skin inflammation (dermatitis) increased whenever there was a decrease in intake of foods containing Vitamin B6.

Benefits of vitamin B6 –

* Pyridoxine helps in the proper functioning of the cells of the nervous and muscular system.

* Pyridoxine is also known as a “woman’s vitamin” because it helps relieve symptoms of premenstrual syndrome (PMS) such as pre-menstrual fluid retention, severe period pains, emotional PMS symptoms, premenstrual acne, and nausea/vomiting in early pregnancy. It also helps balance hormonal changes in women.

* It aids in the production of DNA and RNA, the body’s genetic material.

* B6 also helps in the movement of sulfur-containing molecules around the body, as that is very important for hormonal balance and elimination of toxic substances through the liver.

* It is essential for the proper absorption of vitamin B12; as well as for the production of red blood cells (haemoglobin). Vitamin B6 also helps increase the amount of oxygen carried by haemoglobin.

* B6 is also an “anti-stress” vitamin because it improves the activity of the immune system, and develops the body’s ability to resist stressful situations.

* Pyridoxine is considered beneficial for children with difficulty in learning, as well as assisting in the

prevention of dandruff, eczema and psoriasis.

* It helps maintain sodium and potassium balance in the body. Supposed to provide immunity against cancer and resist the formation of the toxic chemical homocysteine, which increases the risk of cardio-vascular diseases.

* Mood swings, irritability, depression as well as loss of sexual drive may be at times linked to B6 deficiency.

* It helps maintain the health of the lymphoid system (thymus, spleen, and lymph nodes) that produces white blood cells in the body. A vitamin B6 deficiency can decrease a person’s antibody production and suppress immune response altogether.

* Vitamin B6 is also very important for the conversion of tryptophan (an amino acid) to niacin (vitamin B3).

* Hemoglobin within red blood cells carries oxygen to tissues. Your body needs vitamin B6 to make hemoglobin. A vitamin B6 deficiency can result in a form of anemia that is similar to iron deficiency anemia.

* Vitamin B6 also helps maintain the blood glucose (sugar) within a normal range. When caloric intake is less, the body uses vitamin B6 to help convert stored carbohydrate or other nutrients to glucose to maintain normal blood sugar levels.

Dosage of Vitamin B 6 –

The Recommended Dietary Allowance (RDA) for vitamin B6 (in milligrams) is –

* 1.3 mg for men and women under age 50

* 1.7 mg for men and 1.5 mg for women over the age of 50

* 1.9 mg for pregnant women, and

* 2 mg for lactating women.

Vitamin B6 can be found as multivitamins, B complex vitamins.

People who eat a balanced diet containing good sources of vitamin B6 should be able to meet the daily requirement without taking a supplement.

Vitamin B6 supplements should always be taken with water, preferably after a meal.

Deficiency of vitamin B6 –

Vitamin B6 deficiency symptoms are quite similar to those of B2 and B3, as B6 is needed by the body to manufacture its own B3 vitamin.

* The skin is among the first to show up deficiency of Vitamin B6. Many skin disorders have been associated with B6 deficiency, such as eczema, acne, allergies and seborrheic dermatitis. . Symptoms may include nails that are uneven, a sore tongue (glossitis) as well as changes in bones – which can include osteoporosis and arthritis.

* Kidney stones may also appear.

* Irritability, nervousness and insomnia as well as general weakness are other associated symptoms.

* Neural problems also erupt when there is a lack of Vitamin B6. Symptoms can include convulsions, confusion, and seizures in the case of severe deficiency.

* Other deficiency related problems include anemia, depression, and fatigue. When anaemia is entirely related to B6 deficiency, it is usually classified as pernicious anaemia.

Who are at risk of Vitamin B6 deficiency?

Vitamin B6 deficiency usually occurs in individuals who eat poor quality food that is scarce in many nutrients. Symptoms usually occur during later stages of deficiency, when the poor intake has prolonged for quite some time.

Alcoholics and older adults are more likely to have inadequate vitamin B6 intake. Alcohol promotes the destruction and loss of vitamin B6 from the body.

Some asthmatic children treated with a particular drug, may need to take a vitamin B6 supplement.

Rich dietary sources of Vitamin B6 -

Good dietary sources of vitamin B6 include chicken, tuna, salmon, shrimp, brewer’s yeast, lentils, soyabean, nuts, peas, walnuts, bananas, peanut butter, carrots, brown rice, bran, sunflower seeds, wheat germ, and whole-grain flour.

Pyridoxine is sensitive to sunlight; cooking and processing, so watch out while cooking!

Exercising may aid the production of the active form of vitamin B6.

Do medications affect vitamin B6?

Some prescription medications lead to depletion of the body’s B6. These medications include birth control pills and oral estrogens; diuretics, anti-epileptic drugs, asthma-related drugs, tuberculosis drugs and anti-fibrotic drugs.

Very few people know the true power and versatility of bamboo. Once thought of as just another landscaping grass, bamboo is quickly becoming a great alternative to wood products. There are over 1,500 types of bamboo available, though just over two percent of those types are currently being used as a material.

The Asians have utilized bamboo for centuries, used in their food, their shelter, and their daily life. Ancient Asians used bamboo as a paper product, created homes and furniture with dried bamboo, and even used it in soups. Yet, bamboo can be used for some much more.

When dried and treated, bamboo is a very rigid wood, which can be used in flooring for homes. While at times expensive, bamboo is a great alternative because it can so quickly be replenished in nature. Bamboo can hold up in most any element, which is why it was so valuable to the ancient civilizations of Asia. It’s durability and strength makes bamboo an excellent choice for building material.

Bamboo is often seen in construction due to its rigidity and core strength. It is no wonder that previous generations in America used dried bamboo stalks as fishing poles. The bamboo stalks were durable enough to hold when a fish was hooked. Bamboo is still used in small towns across America, though western and European cultures comprehend its value beyond the every day fishing pole or wind chimes.

Since bamboo is a grass, it is a renewable resource. It needs very little room to grow, since certain varieties grow upwards to sixty feet. It generally takes weeks for the grass to grow back once harvested and continues to grow year round. It is these certain attributes that make bamboo quite beneficial to modern civilization.

However, if you are planning on adding bamboo to your current garden, it is advisable to do your homework first. Bamboo, while easy to maintain, can be tricky to remove from your land once it is planted, so make sure that you have the proper plant for your climate, garden and abilities. Once planted, all you will need to do is keep it watered regularly- after all, bamboo requires a great deal of water- and trim it to the appropriate length and width you desire. With over 1,500 varieties of bamboo available, it can get pretty tricky trying to find the perfect plant for your yard. This is why researching your grass is so important. There are varieties that have both clumpers and runners, then bamboo which have one or the other. Clumpers tend to grow outward, while runners grow upwards. Depending on your garden, you will need to decide which one is best suited for you.

The Chinese consider bamboo to be extremely lucky, so having this evergreen in your yard or home can bring much luck to your family. Though lucky bamboo is not traditionally bamboo, but more of a houseplant per se, it is still lucky. And anyone who has bamboo in their yard should consider himself or herself lucky, for they have planted one of nature’s greatest grass and are giving back to the planet they love.

Vitamins are organic substances necessary in very small amounts to direct different processes within living cells. Even though vitamins offer no energy benefits to the body directly, they do help set free the energy stored in carbohydrates, proteins, and fats. Thus, most vitamins help chemical reactions to take place. The human body does not produce most of the vitamins it requires and must obtain them from foods.

When taken as a dietary supplement in the daily diet, they help balance out the deficiencies of improper eating habits, overcooked foods, and non-nutritive processed foods. Vitamins are also critical in the production of red blood cells and the protection of the nervous, skeletal, and immune system.

Humans require 13 essential vitamins.

Four are fat-soluble vitamins (Vitamins A, D, E, and K), and the remaining nine are water-soluble (Vitamins C and the eight B-complex vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid).

Solubility refers to how a vitamin is absorbed, transported, and stored in the body. The water-soluble vitamins are absorbed directly into the bloodstream. Extra water-soluble vitamins are removed by the kidneys and excreted in the urine. Fat-soluble vitamins are usually transported in the blood by special proteins and excess gets stored in the fatty tissues of the body rather than excreted.

Some of the vitamins and their benefits are as follows –

Beta-carotene protects against cancer, memory loss and heart disease.

It helps improve vision and fight skin disorders, such as psoriasis and eczema, protect throat, mouth, and lungs from pre-cancerous cells.

It is best to get beta-carotene through dietary sources, as artificial supplementation in high doses is still controversial. Rich dietary sources are yellow, orange and green leafy vegetables.

Biotin is used in the metabolism of protein, fats, and carbohydrates. It also helps in energy production and can to a certain extent help people with diabetes by keep glucose levels reduced. Other benefits include healthy hair, skin, nails, reducing tiredness, heartburn and some allergies.

Folic acid (Vitamin B9) – is an important vitamin for women who are trying to conceive and those already pregnant. It helps to make the heart healthy, increases overall energy level and helps combat

Alzheimer’s disease.

Good sources of folic acid are leafy green vegetables, liver and fruits.

Vitamin A is a very effective antioxidant. It also plays an important role in maintaining healthy vision, keeps the cells of the skin healthy, helps relieve skin disorders, boosts the immune system and helps in early healing of wounds.

Older people should not take vitamin A supplements because they are at risk for vitamin A toxicity.

Vitamin a is found as retinol in milk, butter, cheese, egg yolk, liver and fatty fish; as carotenes in milk, carrots, tomatoes, dark green vegetables.

Vitamin B2 is essential for the metabolism of carbohydrates (to produce energy) and amino acids. It also helps keep mucous membranes (such as those lining the mouth) healthy.

Vitamin B12 deficiency can lead to serious health complications such as nerve damage, weak muscles, depression, memory problem, anaemia, and stunted growth in children. It also helps the formation and regeneration of red blood cells, along with the proper functioning of nerves.

Rich sources are meat, eggs and milk. Almost no plant foods contain B12. Fortified breakfast cereals are a useful source.

Vitamin B1 is necessary for proper metabolism of sugar and starch to provide energy. It helps maintain a healthy nervous system as well as aid in the proper functioning of the heart and other muscles. Stress increases the need for B-1 and all B vitamins.

Cereals, nuts and pulses are rich sources. Green vegetables, fruits and fortified cereals contain this vitamin.

Vitamin C has helps in the production of the protein – collagen, boosts the immune system, protects artery linings, and helps in the prevention of cataracts.

Good dietary sources are citrus fruits, berries, peppers, potatoes and tomatoes.

Vitamin D aids in the absorption of calcium, thereby helping to form and maintain strong bones. Best source is sunlight. Dietary sources include oily fish, egg yolk, fortified breakfast cereals.

Vitamin E is a potent antioxidant, which helps in the protection against heart disease, some types of cancers, boosts the immune system, and acts as an aid in the healing of injuries.

Good dietary sources are common vegetable oils and the products made from them,, wheat germ, nuts and green leafy vegetables.

Vitamin K is beneficial because it helps in blood clotting and helps to strengthen bones and counter osteoporosis.

Can overdose of vitamins be harmful -

Extra vitamin in the diet can be harmful, especially when taken as supplements. Overdoses of fat-soluble vitamins are particularly dangerous because the excess gets stored in the body, thereby increasing the risk of toxicity. Although all vitamins do not show toxicity nature.

What can vitamin deficiency lead to?

Intake of required vitamins below the recommended levels can have adverse effects on health, even though not low enough to cause a deficiency disease.

If the deficiency is for a persistently long time, then one could develop characteristic deficiency symptoms. For example, vitamin B deficiency can cause anaemia, beriberi. Vitamin A deficiency can cause night blindness.

Low intake of folic acid increases a woman’s chance of delivering a baby with a defective neural tube as well as increased heart disease risk

Have you read about this recently? Experts now recommend fish oil for skin care too, apart from all the other great health benefits it offers. Our skin is easily the most abused body part – with the amount of pollution and chemicals it is exposed to, it’s no wonder our skin starts drying and wrinkling pretty early on. So how does fish help our skin? Let’s find out.

Taking fish oil for skin takes care of the four primary skin problems that we face –
1) Wrinkles
2) Age Spots
3) Dryness
4) Acne or Psoriasis

According to research published in the Journal for Lipid Research, Omega 3 oil helps in preventing our skin from wrinkling. EPA Omega 3 fats regulate the cellular function in the skin and maintain its elasticity and smoothness.

EPA also helps in protecting the skin from the damage caused by the UV rays of the sun. The UV rays are also responsible for age spot formation. This again, can be avoided by taking an oil containing EPA.

Fish oil skin benefits also include preventing our skin from drying by keeping it nourished and hydrated. Also, the DHA fats in the oil have tremendous anti-inflammatory properties. Since Acne and Psoriasis are also signs of inflammation in the skin, the DHA content of the oil helps in controlling these problems to a great extent.

Now, you can get all these skin health benefits by eating an Omega 3 rich fish regularly. However, there are two problems in this – One, it would be difficult to regularly eat fish as a staple part of your diet, unless you really love fish. Two, the fish can contain many contaminants found in ocean water. These can effectively negate any benefits you would get by taking fish oil for skin.

The solution lies in taking a good fish oil supplement. Look for a supplement made from a fish rich in DHA and EPA – both the essential fats. Most fish contain just one of them. The Hoki is one such fish. It is found in New Zealand and is rich in both DHA and EPA, with DHA being the dominant amongst them.

Taking a supplement will also ensure that you do not ingest any contaminants, as the oil would be thoroughly refined and concentrated before being packaged.

Put this to the test right away. Taking fish oil for skin could be the best beauty tip I can give you. It’s effective, it’s natural, and it’s easy on the pocket. What more can you ask for?

Vitamin C is a water-soluble, antioxidant vitamin. It is important for the formation of collagen – a protein that gives structure to bones, cartilage, muscle, and blood vessels. Vitamin C also aids in the absorption of iron, and helps maintain capillaries, bones, and teeth.

Vitamin C is also known as, ascorbic acid, L-ascorbic acid, the antiscorbutic vitamin, L-xyloascorbic acid. This vitamin is considered a cure-all for many diseases and problems – from cancer to common cold.

Yet, the interesting fact is that this miracle vitamin cannot be manufactured by the body, and needs to be ingested.

Benefits of Vitamin C -

« Vitamin C serves a predominantly protective role in the body.

« Vitamin C is required in the synthesis of collagen in connective tissue, steroid hormones, conversion of cholesterol to bile acids.

« It is a great antioxidant and helps protect the body against pollutants.

« It assists in the prevention of blood clotting and bruising, and strengthening the walls of the capillaries.

« As vitamin C is a biological reducing agent, it is also helps prevention of degenerative diseases – such as cataracts, certain cancers and cardiovascular diseases.

« Ascorbic acid promotes healthy cell development, proper calcium absorption, normal tissue growth and repair – such as healing of wounds and burns.

« Vitamin C is needed for healthy gums, to help protect against infection, helps reduce cholesterol level, high blood pressure and prevents arteriosclerosis.

What does deficiency of vitamin C lead to?

When there is a deficiency of vitamin C in the body, various problems can arise.

A shortage of vitamin C may result in hemorrhages under the skin and a tendency to bruise easily, poor wound healing, weakness, poor digestion, bleeding gums and loose teeth.

Low levels of vitamin C have been associated with a variety of conditions including hypertension, gallbladder disease, stroke, some cancers.

Edema (water retention) also takes place due to a shortage of vitamin C, along with painful joints, bronchial infection and colds.

Scurvy is the only disease that is treated with vitamin C.

Dosage

During the therapeutic use of this vitamin, the dosage is usually increased significantly, but the toxicity level must be kept in mind.

The average (Recommended dietary allowance) RDA is 60-80mg, per day.

For adolescents it is 80 mg, 75 mg for adults, 100 mg during pregnancy and 150 mg during lactation.

The recommended dietary allowance (RDA) of vitamin C is 60 to 90 milligrams per day. Men should consume more vitamin C than women and individuals who smoke cigarettes are encouraged to consume 35 more mg of vitamin C than average adults. This is because smoking depletes vitamin C levels in the body and is a catalyst for biological processes, which damage cells.

What are deficiency symptoms of vitamin C in a person?

Symptoms of scurvy, the vitamin C deficiency disease include –

« Bleeding gums (gingivitis) and skin discolouration due to ruptured blood vessels.

« Poor wound healing.

« Weak immune function, including vulnerability to cold and other infections.

Sources of vitamin C -

Eating a variety of foods that contain vitamin C is the best way to get the required amount each day.

Healthy individuals who eat a balanced diet do not need Vitamin C supplements.

Since the body does not produce vitamin C, it must be obtained from fruits and vegetables. Some excellent sources of vitamin C are oranges, olives, guava, green peppers, watermelon, papaya, strawberry, kiwi fruit, mango, broccoli, tomatoes, cauliflower, cabbage, and citrus juices or juices fortified with Vitamin C.

Amla or the Indian gooseberry is one of the richest sources of Vitamin C, whether fresh or the dried, powdered form.

Raw and cooked leafy greens (turnip, spinach), red and green peppers, fresh tomatoes, potatoes, pineapple are also rich sources of Vitamin C.

Vitamin C is sensitive to light, air, and heat, so it is best to eat fruits and vegetables raw, or minimally cooked in order to retain their full vitamin C content.

How to prepare and store foods to retain vitamin C -

Vitamin C can be lost from foods during preparation, cooking, or storage. To prevent loss of vitamin C:

· Serve fruits and vegetables raw whenever possible.

· Steam, boil, or cook foods in a very small amount of water, or microwave them for the shortest time possible.

· Cook potatoes in their skins. Be sure to wash off the dirt on the outside of the potato.

· Refrigerate prepared juices and store them for no more than two to three days.

· Store cut and raw fruits, vegetables in an airtight container and refrigerate – do not soak or store in water. Vitamin C gets dissolved in the water.

Consumption of vitamin C rich foods in their fresh, raw form is the best way to maximize vitamin C intake.

Whether you have a business or you want something special for writing to your pen pal, personalized stationery makes a favorable impression.

Self-employed people such as freelance writers or graphic designers might also want to think about getting some personalized stationery because it makes them appear a lot more professional than their competitors. Starting up a new business or becoming self-employed is a big step in a person’s life so why not mark your change of lifestyle by getting some personalized stationery that could help to get your business off the ground.

There are different types of personalized stationery on the market today.

If you want to send a birthday card with a difference, then why not splash out on a card that has the recipient’s name. Whether you have young children or a couple of teenagers, you can make them feel important with kids’ cards in a variety of styles that can be personalized with their name or nickname. If you’re thinking of getting married and you are looking for some unusual wedding invitations, then why not make your potential guests feel special by having them personalized.

Personalized and designer stationery is a lot more affordable than you might think. When you buy customized stationery online you can save quite a bit on the prices that you may have seen at your local store. If you’re looking for an unusual gift then why not give a friend or relative a personalized stationery set. You’d be amazed at the number of people who would really love having stationery that is customized for them.

If you’re tired of the same old Christmas cards you see in the stores, then why not take a look online where you might find some quality Christmas stationery.

Stationery shops carry a limited amount of stock because their business has to take account of how much bricks and mortar they have. Online stationery providers don’t have the same overhead as your local store, and because they can source their products from a number of places, they generally have a much wider choice of stationery and stationery gifts.

When you buy customized stationery over the internet you can do it from the comfort of your own home, the internet allows you to do your shopping without having to consider what the weather is like for the day.

If you want to buy a gift for the man who has everything then you might want to consider some monogrammed stationery. There is something innately personal about monogrammed stationery and it will make the person who receives it feel extra special.

There is nothing that kids detest more than writing thank you letters to relatives who have sent birthday and Christmas presents. Why not make the chore of thank you letters a bit more pleasant by getting them some personalized kids’ stationery, they’ll be so pleased with their cool new notepads, that you just might have trouble getting them to stop writing letters or sending gifts.

Next time you’re looking for birthday cards or seasonal stationery you may want to consider taking a look online. Internet shopping is increasingly popular these days, not only for its convenience, but because anything you buy online is usually a good deal cheaper than goods bought from your local store.

Why not get some wedding invitations that everyone will remember, personalized and embossed stationery is ideal for something that most people will want to keep.

Vitamin A is a fat-soluble vitamin and plays an important role in vision, development and maintenance of healthy skin, hair, mucous membranes; immune functions; and reproduction.

Vitamin A is also called retinol. It may be found in any of these forms:

· retinol – the animal form of vitamin A

· other retinoids – retinol, retinal, retinoic acid, and related compounds

· carotenoids – organic pigments that are naturally occurring in plants.

Daily requirement of Vitamin A –

Measurement of the amount of vitamin A is taken in retinol activity equivalents (RAE).

The recommended daily requirement for vitamin A is 700 RAE (retinol activity equivalent) per day for women and 900 RAE per day for men. The requirements are different for growing children, during puberty, and for women who are pregnant or lactating; therefore, please consult your doctor for differences.

Benefits of Vitamin A –

« Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary and intestinal tracts.

« Helps the skin and mucous membranes function as a barrier to bacteria and viruses.

What are the good sources of Vitamin A?

Eating a variety of foods that contain vitamin A (and carotenes) is the best way to get an adequate amount. Fit individuals who eat a balanced diet rarely need supplements. In fact, too much vitamin A can be toxic.

Alcohol, coffee, or excessive iron can all deplete the body’s supply of this essential vitamin. But, the good news is that vitamin A is readily available from numerous food sources.

It can be obtained from food in two different forms –

1. Pre-formed vitamin A (called retinol or retinal), found in animal sources. Sources include liver, whole milk, and some fortified food products.

2. Pro-vitamin A (beta-carotene), from plant sources. Come from colourful fruits and vegetables.

The top ten vitamin A-rich foods:

· liver

· sweet potato

· carrots

· mango

· spinach

· cantaloupe

· dried apricots

· milk

· egg yolk

· mozzarella cheese

Low fat and skimmed milk is often fortified with vitamin A because it is removed from milk with the fat.

Vitamin A in foods that come from animals is well absorbed and used efficiently by the body. Vitamin A in foods that come from plants is not as well absorbed as animal sources of vitamin A.

A word of caution:

Too much vitamin A, either from animal sources or supplements, can prove toxic and is particularly dangerous during pregnancy. Excess beta carotene, on the other hand, isn’t toxic but can give one a distinct orange hue.

What are the risks associated with vitamin A deficiency?

Zinc is required to make retinol binding protein (RBP) which transports vitamin A in the body. Therefore, a deficiency of zinc limits the body’s ability to move vitamin A from the liver to body tissues.

« Night blindness is one of the first signs of vitamin A deficiency.

« Vitamin A deficiency diminishes the ability to fight infections, such as pneumonia.

« Deficiency may increase a child’s risk of developing respiratory infections, diarrhea, decreased growth rate, slow bone development, and decrease likelihood of survival from serious illness.

Vegans who do not consume eggs and dairy foods need provitamin A carotenoids to meet their need for vitamin A. They should include a minimum of five servings of fruits and vegetables in their daily diet and regularly choose dark green leafy vegetables and orange and yellow fruits to fulfil recommended amounts of vitamin A.

Vitamin A storage –

Vitamins are easily destroyed and washed out during food preparation and storage.

« If you want to get the maximum vitamin possible from food, refrigerate fresh produce, and keep milk and grains away from strong light.

« Vitamin A can be lost from foods during preparation, cooking, or storage. To retain vitamin A:

« Serve fruits and vegetables raw whenever possible.

« Keep vegetables and fruits covered and refrigerated during storage.

« Steam vegetables , roast or bake meats instead of frying. Some vitamin A is lost in the fat during frying.

« If you take vitamin supplements, store them at room temperature in a dry place that is free of moisture.

What happens if Vitamin A is taken too much?

Some research suggests that having more than an average of 1.5mg per day of vitamin A over many years may affect bones and make them more likely to fracture when older.

Older people, particularly women, are already at risk of osteoporosis. This is where bone density reduces and so the risk of fractures increases.

If pregnant, having large amounts of vitamin A can harm your unborn baby. Therefore, if you are pregnant or thinking of having a baby, you should avoid eating liver or liver products because these are very high in vitamin A. You should also avoid taking supplements that contain vitamin A.