healthy food recipes : vitamin

Foods for Healthy Bones

One of the most primary and abundant minerals found in bones is calcium. Is one of the body's macro minerals which means it is required in relatively large amounts. Calcium plays a pivotal part in the development and maintenance of strong and healthy bones and teeth and it also helps to support bone density. Calcium also performs many other essential functions in the form.
If you're troubled about maintaining bone health and preventing osteoporosis you're not alone. It has been suggested that osteoporosis affects up to 10% of the population of western nations .
In spite what advertising might commonly say, there is far more to bone health than just drinking milk. In fact, the high levels of vitamin A in milk, have been associated with increased risk of osteoporosis and minimize bone density.

Here are top five best foods to prevent osteoporosis:

Sardines:
If you are looking for a rich calcium healthy food other than milk, sardines are a great choice. Three ounces of sardines contain 325 milligrams . These fish are rich in numerous nutrients that support cardiovascular health, strengthen the bone matrix, and keep your immune system strong. They also contain high amounts of protein and amino acids.

Dairy Products
Dairy are rich in calcium and vitamin D. If you are on a diet, choose low fat milk, yogurt, and cheese to reduce calories and saturated fat. Those who are lactose intolerant can drink milk with added lactase enzymes.

Eggs
Eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites-they may cut calories, but the vitamin D is in the yolk.

Cheese
Just because cheese is full of calcium doesn’t mean you need to eat it in excess. Just 1.5 ounces of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation.

Tuna
Tuna, is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of the sunshine vitamin.

Each individual under 50 years of age must consume 1000 mg and 200 IU of vitamin D a day. For any of you whose age is more than 50 years must consume as much as 1200 mg of calcium and 400-600 IU of vitamin D.(health)

Vitamin E

Vitamin E is found naturally in some diets, added to others, and available as a dietary supplement. "Vitamin E" is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities ,is the generic name for “tocopherol” and is available in four various forms. It is a fat soluble antioxidant, which can be obtained only as a healthy food supplement.

The first utilize for vitamin E as a therapeutic agent was conducted in 1938 by Widenbauer, who used wheat germ oil supplement on 17 premature newborn infants suffering from growth failure. Eleven of the original 17 patients recovered and were able to resume normal growth rates

What can high-vitamin E healthy foods do for you?

Protect your skin from ultraviolet light

Prevent cell damage from free radicals

Allow your cells to communicate effectively

Help protect against prostate cancer and Alzheimer's disease

Examples of wholesome vitamin E healthy foods with approximate concentration per serving size.

Food	Serving Size	Vitamin E (milligrams)
Wheat germ oil	1 tablespoon	20.3 mg
Sunflower seeds	1 ounce	7.4 mg
Almonds	1 ounce	6.8 mg
Sunflower oil	1 tablespoon	5.6 mg
Hazel nuts	1 ounce	4.3 mg
Avocado (sliced)	½ a whole avocado	2.0 mg
Broccoli (boiled/steamed)	½ cup	1.2 mg
Mango (sliced)	½ cup	0.7 mg
Spinach (raw)	1 cup	0.6 mg

Vitamin D

Vitamin D is a steroid vitamin, a group of fat-soluble prohormones, which encourages the absorption and metabolism of calcium and phosphorous. People who are exposed to normal quantities of sunlight do not need vitamin D supplements because sunlight promotes sufficient vitamin D synthesis in the skin.
Vitamin D is a fat-soluble vitamin that plays a role in many important body functions. It is best known for working with calcium in your body to help build and maintain strong bones. Vitamin D is also involved in regulating the immune system and cells, where it may help prevent cancer.

Here is a list of high vitamin D healthy foods:
1: Cod Liver Oil
2: Fish
3: Fortified Cereals
4: Oysters
5: Caviar (Black and Red)
6: Fortified Soy Products (Tofu and Soy Milk)
7: Salami, Ham, and Sausages
8: Fortified Dairy Products
9: Eggs
10: Mushrooms

Vitamin C

Vitamin C or L-ascorbic acid, or simply ascorbate , is an fundamental nutrient for
man and certain other animal species.
Vitamin Crefers to a number of vitamers that have vitamin C activity in animals, including ascorbic acid and its salts, and some oxidized forms of the molecule like dehydroascorbic acid. Ascorbate and ascorbic acid are both naturally present in the body
when either of these is introduced into cells, since the forms interconvert according to pH.

What can high-vitamin C healthy foods do for you?

• Helpprotectcells from free radical damage
• Lower your cancer risk
• Regenerate your vitamin E supplies
• Improve iron absorption

Much fresh fruits and vegetables contain relatively high amounts of vitamin C. Here are some of the top healthy foods for getting this very important nutrient into your diet.

Here is a list of foods high in vitamin C, for more, see the extended list of vitamin C foods:
1. Papaya
2. Bell Peppers
3. Broccoli
4. Rose Hip Extracts
5. Brussels Sprouts
6. Oranges
7. Kale
8. Tomato
9. Peaches
10. Potatoes

Vitamins B

vitamins B are a group of water-soluble vitamins that play substantial roles in cell metabolism. The B vitamins were once thought to be a single vitamin, referred to as vitamin B. Later research showed that they are chemically distinct vitamins that often coexist in the same healthy foods. In general, supplements containing any eight are referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific name of each vitamin (e.g., B1, B2, B3 etc.).

List of B vitamins
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin or niacinamide)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride)
• Vitamin B7 (biotin)(vitamin H)
• Vitamin B9 (folic acid)
• Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements)

B vitamins are essential for expansion, development, and a variety of other bodily functions. They play a major role in the activities of enzymes, proteins that regulate chemical reactions in the body, which are important in turning healthy food into energy and other needed substances.

Vitamin A

Vitamin A, Also known as "retinol", is a fat soluble vitamin that is only readily available in animal lipid.
The fat soluble vitamin a may be classified into two and these could be retinol and carotenoid. Upon intake of these substances allows the body to metabolize and turn it into a usable form. The first classification which retinol is acquired from animal source foods and is considered as pre-formed and true vitamin a because of the fact that the body only needs a too little effort to convert it into a usable form. The second, carotenoid including the well-known beta carotene requires much effort from the body before it can be transformed to a usable form.

Vitamin A is absolutely viable to our growth, repair and cell distinction including bones,teeth, collagen, and cartilage. This vitamin as well helps in modifying unspecialized cells in order for them to execute well for specified uses such as tissue development and care. Because Of its essential part in cell development and cell differentiation, proper total of this vitamin is beneficial to fetal growth in women pregnancy.

Moreover, studies reveal that pregnant women who had low intake of vitamin a had issues of birth defects such as cleft lip palate. It is also essential for the gene transcription and embryonic development and reproduction therefore making it more important for pregnant mothers to take in enough amount of this vitamin. However, like anything that are in excess, it can also harm the developing fetus when taken in high doses therefore consulting your OB-Gyne before taking any vitamins is a must.

Vitamins

Vitamins are wished for good health. They help your body produce new cells, provide protection to certain cells, help your body break down food into energy and much more. In spite of all these fantastic benefits many people fail to get their recommended daily allowance (RDA) of the various vitamins due to making bad food choices.

All vegetables supply the body with nutrients and minerals, some vegetables are less likely to burn fat than others. For example, heavy starches in standard white potatoes can actually spike the body's insulin response, leading to weight gain and/or minimal weight loss. On the other hand, there are many other incredibly powerful fat burning vegetables that can stimulate your body's weight loss response, including:
Broccoli,Asparagus,Spinach,Tomatoes,Peppers - Green, yellow, or red
Onions,Mushrooms,Cucumbers,Zucchini,Celery,Leeks
The list of vitamins :

• Vitamin A (Retinol)
• Vitamin B Complex
• Vitamin B1 (Thiamine)
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Vitamin B5 (Pantothenic Acid)
• Vitamin B6 (Pyridoxine)
• Vitamin B7 (Biotin)
• Vitamin B9 (Folate)
• Vitamin B12 (Cobalamin)
• Vitamin C (Ascorbic Acid)
• Vitamin D (Calciferol)
• Vitamin E
• Vitamin K