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Vitamins in Fruits
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Vitamins and minerals are essential in daily diet. These are nutrients that we get naturally from food that we eat. Our bodies need these nutrients to work properly and for good health. The correct balance of vitamins and minerals is an essential requirement for life. There are many vitamins and minerals in fruits and this makes fruit and vegetables an important part of a well balanced diet.
Types of Vitamins in Fruits
Here are some of the common vitamins that are found in fruits:
Vitamin A is very important for healthy eyes. Vitamin A is present in orange colored fruit and vegetables such as carrots, mangoes, apricots and peaches.
Vitamin B used by the body to support the metabolism system. It is also used to help the immune system and maintain healthy muscles. The best way to avoid a deficiency of B vitamins is to eat a varied diet of fresh fruit, an abundance of vegetables, whole grains, legumes, nuts and seeds, and other food as desired.
Vitamin C is probably one of the most well known vitamins. We need vitamin C for general health and to support the immune system. Vitamin C also helps the body to absorb iron. Good sources of Vitamin C are most fruits including oranges, lemons, grapefruit and tangerines, kiwi fruit, blackcurrants, mangoes, strawberries, blackberries and raspberries. It is also contained in vegetables such as tomatoes.
Vitamin E is as an antioxidant to neutralize free radicals in cell membranes. Although Vitamin E is mainly found in fatty foods such as vegetable oils, nuts, and seeds but smaller amounts of vitamin E are also found in whole grains, avocados, and green leafy vegetables. Almonds, safflower oil, and hazelnuts are rich in alpha-tocopherol. Soybean oil, corn oil, avocados, and canola oil are rich in
gamma-tocopherol.
Vitamin K is used by the body to help with blood clotting. It is also used to strengthen bones. Best sources of Vitamin K are green vegetables are the best source for vitamin K, it is also found in pumpkin. If you have nosebleeds often, try increasing your K through natural food sources. Alfalfa tablets might help.
Vitamins Not Contained in Fruit
Vitamin D and vitamin B12 are not contained in fruits, and must be obtained elsewhere. The body can make vitamin D from sunlight, so most vegans and vegetarians can get enough from sun exposure. Healthy food sources of Vitamin B12 are fortified cereals, nutritional yeast and eggs.
But vegetarians and vegans may benefit from some supplementation of vitamin b12.
Preparing Fruit to Maximize the Benefit from Vitamins
There is no doubt that the best way to maximize the benefit from the vitamins found in fruit is to eat the fruit raw. Great ways to eat fruits in order to maximize the nutritional benefits includes fresh fruit salads, smoothies and enjoying fresh fruit with cereal or yogurt. Vitamins are easily destroyed and lost by cooking.
Five a Day
To avoid vitamins and minerals deficiency you should include five fruits and vegetables in your daily diet. The campaign to encourage us to eat five portions of fruit and vegetables a day is to help people focus on eating a well balanced diet. Eating fruits daily helps prevent cardiovascular disease, Alzheimer disease, stroke and certain cancers.
Five portions of fruit and vegetables may sound like a lot, however many vegans and vegetarians will consume this easily.
By eating a range of different fruit and vegetables many different nutrients are consumed and this helps to ensure proper amount vitamins and minerals.
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FACTS ABOUT VITAMINS IN FRUITS:
- Eating fruits daily helps prevent cardiovascular disease, Alzheimer disease, stroke and certain cancers.
- Berries are good for your heart, vision, especially nighttime vision, and macular degeneration, vision as we age.
- Banana - It is a good source of potassium, fiber, Vitamins A, C, B, E and folate. Vitamin A is essential for skin, eyes, hair, bones, and teeth. Vitamin C helps bind cells and strengthen blood vessel walls, while Vitamin E helps form muscles, red blood cells, and other tissues. Folate is important in manufacturing genes and protein metabolism.
Vitamin K and Coumadin
Article by Laura Earl
If you have been diagnosed with a blood clot, a medication named warfarin (Coumadin) may be prescribed as part of your treatment to prevent further blood clots. You may need to take warfarin (Coumadin) for a few weeks, months, or the rest of your life. While taking warfarin (Coumadin), there are a few things about vitamin K you will need to know.
What is vitamin K?
Vitamin K is a naturally occurring vitamin. Vitamin K is primarily found in leafy green vegetables such as spinach, broccoli, and lettuce, and enters your body when you eat these foods. Vitamin K is produced by the bacteria in your intestines, and it is also in vitamin and nutritional supplements. Your body uses vitamin K to produce some of the clotting factors that helps blood clot.
How does Warfarin (Coumadin) work?
Warfarin (Coumadin) works by interfering with how your body uses vitamin K. The metabolism of warfarin (Coumadin), vitamin K, and vitamin K dependent clotting factors takes place in your liver. Warfarin (Coumadin) prevents the production of vitamin K dependent clotting factors. As a result, clotting occurs at a much slower rate. One good way to think about vitamin K and its importance while taking warfarin (Coumadin) is that you need to maintain a balance between the amount of vitamin K in your body and the amount of warfarin (Coumadin) prescribed by your health care provider.
What do I need to know about Vitamin K, if I am taking warfarin (Coumadin)?
Changes in the amount of vitamin K in the diet can alter the metabolism of warfarin (Coumadin ®). However, vitamin K does not influence the action of other blood thinners, such as heparin or low molecular weight heparins (Lovenox ®. Fragmin ®, or Innohep ®).
You should aim to keep the amount of vitamin K in your diet consistent. For example, if you normally eat two servings per day of food that is high in vitamin K content, you should continue this pattern every day. If you do not normally eat foods that are high in vitamin K, do not suddenly eat a large amount of them.
There are certain things about vitamin K that you cannot control. For instance, some medications and illnesses (intestinal diseases and/or infections) can lower the amount of vitamin K in your body or change how your liver metabolizes your warfarin.
Can vitamin K affect my INR?
Yes, your INR refers to the international normalized ratio test, a standardized way to measure how your blood is clotting. The lower your INR, the more quickly the blood clots or the “thicker” the blood. The higher your INR, the longer it takes the blood to clot or the “thinner” the blood, putting you at risk for bleeding problems. With an increase in vitamin K , your INR level may drop. Conversely, a decrease in vitamin K intake may increase the INR. Other things, like medications, antibiotics, and herbal products may also influence your INR.
What should I tell my anticoagulation healthcare provider?
Any time your vitamin K intake changes, it is important to notify your anticoagulation health care provider. Some of the circumstances that may apply include if you:
- Start taking a multiple vitamin or other vitamin supplement that contains vitamin K (such as Viactiv ®).
- Use a nutritional supplement such as Boost ®, Ensure ®, Glucerna ® or SlimFast ® – shakes or nutritional bars.
- Increase or decrease the amount of leafy green vegetables you are eating (refer to the USDA website at http://www.nal.usda.gov/fnic/foodcomp/Data/Other/pt104.pdf)
- Start or stop drinking V8 ® juice.
- Develop an illness, including a respiratory infection or gastrointestinal flu that changes how well you are eating. Have lifestyle changes or emotional stress such as illness, the death of a family member, travel, or even seemingly simple things like moving or remodeling your home
You do not have to avoid foods or other products that are high in vitamin K; these foods have many other vitamins and minerals that are part of a healthy diet. The most important thing to remember about vitamin K intake is being consistent as much as possible and communicating any changes that may occur to your anticoagulation healthcare provider.
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Main causes of osteoporosis development
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Osteoporosis is disease when bones become that brittle and break easily. There are no symptoms unless a bone is broken. Osteoporosis is a very serious health problem which affects some 25 million Americans and costs nearly $14 billion a year. Four out of five of them are older women.
Postmenopausal bone loss is mostly due to increases in bone loss, which are more important than decreases in bone formation.
Osteoporosis is a long-term chronic disease that normally takes decades to develop. Proper nutrition is one of the important factors in preventing osteoporosis.
Calcium and Osteoporosis
Low level of calcium is main cause of osteoporosis development.
Loss of calcium from the bones, as can occur on a day with lower calcium intake coupled with high sodium and protein intake, is hard to replace. Calcium can be removed quickly from bones, but it is a slower process to rebuild bones.
Weight-bearing exercise is important in early life, as it increases bone density. Exercise and movement in later life also stimulate bone formation. Some people have genetically denser bones than others, which lowers risk.
Although osteoporosis is caused mostly by a shortage of calcium but other vitamins and minerals deficiency induces or increase of risk this dangerous disease
In older men and women, long-term intakes of preformed vitamin A can be associated with increased risk of osteoporotic fracture and decreased bone mineral density.
Levels of only 5000 IU (1,500 mcg) are enough to increase risk. This is well below the upper limit set at 10,000 IU (3000 mcg) per day. Only high intakes of preformed vitamin A, not beta-carotene, are associated with any increased adverse effects on bone health.
Too little vitamin A can also be a problem because adequate vitamin A is needed to prevent osteoporosis.
The best way to assure safe levels of vitamin A is to eat plenty of fruits and vegetables and, if supplements are needed, to use the beta-carotene form.
Vitamin D
Vitamin D deficiency can another cause of osteoporosis. Without enough vitamin D, the bones cannot properly mineralize.
Vitamin K
Vitamin K is needed to bind minerals to bones. Vitamin K is used as a coenzyme to enable bone mineralization. Several studies have found a correlation between higher vitamin K levels and lowered risk of hip fracture.
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