If you have deficient of Vit D3 It can lead to osteoporosis or osteomalacia (bone softening)

Last scientific researchers say that if you have the low level of Vit D 3 you have the risk of Diabetes Mellitus Type 1, muscle and bone pain, reducing the risk of Multiple sclerosis, and reduces depression.

Vit D regulates cardiovascular health

Where to Find?

• Cheese
• Butter
• Greasy fish
• Tuna
• Salmon
• Mackerel
• Oyster
• Fish oil
• Egg yolk
• Potato
• Cod Liver Oil (Cod Liver Oil)
• Oat
• Milk and milk products
• Orange juice

Vitamin D is found in plants in the form of D2.
Vitamin D3 is stored in the body.

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Benefits:

• Balance cholesterol
• Protect cells from damage
• It is a key of strong immunity
• Support healthy skin, hair
• Balances hormones
• Helps Premenstrual symptoms
• Improves vision
• Very important during pregnancy

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Where to Find?

Guava, red pepper, kiwi, green pepper, orange, strawberry, papaya, broccoli, pineapple,  grapefruit, parsley, Brussels sprouts, peas, mango, cauliflower, tomatoes, green peas, cabbage, spinach, kale

Benefits:

• It protects our immune deficiencies.
• It supports the cardiovascular system
• It promotes eye vision
• It is against of wrinkles
• It helps prenatal health problems
• Supports gums
• Supports treating the common cold
• Regenerates tissue
• Protects against heart disease
• Decreases total and LDL

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There is 2 main Vitamin K2

1. MK-4
2. MK-7

MK-7 has a much longer life than other. Humans can partly convert Vit K 1 to K 2 in the body.

The main sources are:

Vitamin K1 is necessary for blood coagulation and is produced by green leafy vegetables.  The best sources include kale, spinach & collard greens.  This form of vitamin K is required for the formation of anticoagulant factors protein C & S.

Vitamin K2 is necessary to convert a critical bone-building protein called osteocalcin.  Osteocalcin is a necessary protein that helps maintain calcium.

The best sources of vitamin K2 are found in the fermented soy product natto and raw cheese from a 100% grass-fed cow or goat.  Saurkraut and kimchi can also contain vitamin K2, but typically in lower amounts around 10-15 mcg per cup.

It promotes homeostasis in bone tissue.  It works with osteoblast cells to build healthy bone tissue.  Inadequate K2 inhibits osteocalcin production and reduces calcium flow into bone tissue.  This leads to reduced bone mass and a weakened bone system.

In order for your bones health; you should take calcium and Vit K2. It needs something called osteocalcin to bind to the calcium, which is released by bone cells (osteoblasts)

Osteocalcin needs K2 to become fully activated and bind to calcium.

Benefits:

• It promotes healthy heart
• It is Important for blood clotting
• It supports bones, teeth, joints and immune system

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The main sources are:

Yeast and liver, whole grain, rye, wheat germ and kidney beans. There is also in asparagus, potatoes, mushrooms, lettuce, spinach, green peas, tuna, sunflower, corn, seeds, tomatoes, brussel sprouts, eggplant. When you cook over and long term refrigeration will destroy thiamine.

 If you have the deficiency of Vit B1:

• Irritability
• Loss of memory
• Loss of sleep
• İndigestion or constipation
• Muscle tenderness
• Nerve, heart and brain abnormalities

Benefits: 

• Very important for sugar metabolism
• It protects nerve system
• It prevents heart diseases
• Anti-aging
• It promotes digestion
• It prevents Alzheimer disease
• It İmproves memory and concentration
• It supports red blood cells
• It protects damaging mucous membranes

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The main sources are:

Eggs, meat, cereals, wheat germ, cheese, all green leafy vegetables, beans, nuts and seeds, soybeans, liver, oyster, mushrooms, broccoli, salmon dried peas, cabbage, carrots, apples, figs, almonds, sesame seeds

Benefits:

• Energy production of the cells
• Antioxidant
• It reduces anti aging
• It increases blood circulation
• It promotes reproductive organs, skin, eyes, mucous membranes
• It supports the immune system
• It regulates thyroid activity
• It prevents migraine attack

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The main sources are:

Many of the foods such as tuna fish, all seeds, mushrooms, meats, livers,

Benefits:

• Can lower cholesterol, triglycerides and, LDL
• It reduces atherosclerosis and hardening of the arteries
• It treats pellagra
• It helps brain functions
• It can help to treat diabetes
• It supports skin health
• It supports brain functions
• It helps to treat arthritis
• It prevents impotence
• It can prevent birth defects

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The main sources are:

Mushrooms, broccoli, cabbages, salmon, collard greens, eggs, fishes, nuts, milk, cheeses, wheat, peanuts, soybeans, ducks, lentils, yogurt, avocados, tomatoes

Benefits:

• It helps to reduce Cholesterol, triglyceride and LDL level
• It lowers stress level
• Stimulates hormones (such as adrenal hormones)
• It promotes skin and hair
• It boosts the immune system
• It metabolizes food into energy
• It maintains healthy nerve functions
• It promotes mental performance
• It accelerates wound healing
• It fights acne

The post VITAMIN B5 (PANTOTHENIC ACID) appeared first on Welcome To Naturbes.

The main sources are:

Mother’s milk, almonds, walnuts, grains, seeds fruits and vegetables, all citrus fruits (except lemon)

Benefits:

• It promotes sleep
• It may help stress and anxiety
• It helps healthy hair care and growth
• It fights depression
• It improves weight loss
• It may help blood circulation
• It is a pain relieves

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Vitamin A plays a very important role for healthy vision, neurological function, boost bone health, prevents urinary stones, promotes muscle growth, reduces the risk of acne, prevents cancer, healthy skin, immune system, cell growth and more. Vitamin A- like all antioxidants- is involved in reducing inflammation through fighting free radicals.

There are two types of vitamin A. One of them is primarily about the active form of vitamin A (Retinol) that comes from animal products. Second one Beta-carotene is the second type of vitamin A, which comes from plants and converts to Retinol in the body.

Where to Find?

Animal Source: Liver, fish oil, milk, butter, egg, kidney, cheese, yoghurt.

Herbal Source:Lentil, cabbage, spinach, parsley, leek, broccoli, chard, carrot, potato, melon, redbibber, watermelon, grapefruit, pea.

Daily intake of animal vitamins requires vitamin A :

1000 mcg in males

800 mcg for women

375 mcg in newborn

1-3 years of age in children 400 mcg

Children aged 7-10 years receive 700 mcg

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