Vitamin B2 Benefits

Vitamin B2 is one of the B vitamins are water soluble, so it can not be stored by the body. These vitamins have many functions and benefits, including, produce red blood cells, helping growth and so forth. Vitamin B2 or Riboflavin is a nutrient that has little component that is easily absorbed by the body. Vitamin B2 can be obtained from various sources of food, such as fruit, vegetables and nuts. In general, the consumption of vitamin B2 daily dose recommended is 1.1 mg for women and 1.3 mg for men. If you have vitamin b2 deficiency, can lead to several health problems.

Riboflavin is needed during growth and to keep the body healthy. This vitamin helps the body break down carbohydrates, protein, and fat to produce energy, and allow oxygen to be used by the body. Dr. Sherry Ross, (women's health expert at Providence Saint John's Health Center, Santa Monica, California) said that, riboflavin is also used to maintain the growth and function of the skin, the lining of the digestive tract, blood cells, and other vital organs.

Vitamin B2 benefits for human health

As an antioxidant

Free radicals is closely related to the air. Usually when we inhale too much dirty air in the air or air pollution, then that is what is called free radicals. When the body is exposed to a lot of free radicals, it can easily be damaged body tissues and cells in the body. For that reason, vitamin B2 is able to counteract free radicals. Vitamin B2 be an antioxidant which prevents someone from heart disease and cancer at a relatively young age. Of course also maintain the vitality of fitness for those who are elderly. Since the main function of vitamin B2 is generating energy, replacing damaged tissue, and maintain healthy skin from free radical attack.

Help the formation of energy

The main function of vitamin B2 is breaking carbohydrates, protein, and fat into energy. Therefore, if the need for vitamin B2 are not met, then the body will lack energy. As fat piled and piled protein and carbohydrate is not processed into energy would just make the person obese. This usually occurs in growing children. Many people say that healthy children have a pretty good body weight. In fact not the case, because of being overweight, and lack of vitamin B2 to make themselves difficult to move with the maximum. Even adults, if you want to lose weight, it is better to take vitamin B2 and exercise in order to get maximum results.

Preventing migraine

Migraines can attack the head of the left, or right. Usually, when we had a meal and going nausea, or fullness after eating a meal or last a long time, then migraine also occurs. Can also occur when a headache because of the food eaten was less vitamin B2. For example, too much fat and carbohydrates, so that the process for the breakdown of carbohydrates and fats into energy does not occur. To deal with migraines on your head, can consume vitamin B2 supplements at a dose of 400 mcg.

As an anti Carcinogens

Carcinogens are substances that get into the body that can lead to cancer. Pembawan carcinogens into the body of which is pewanget on food (modern), as well as drinks. In addition, other chemicals that go through other products can also cause carcinogens. Like seasoning, chili instant, instant sauce, soy sauce, syrup, and many more chemicals are carcinogens. For that reason, vitamin B2 can make it as anti-carcinogens, as well as antioxidants.

Mencegah anemia

Anemia is more common in female patients. Anemia is a decrease in red blood cell levels, which can only be checked in laboratory tests. When a person develops anemia, the circulation of oxygen in their bodies were carried through the blood becomes impaired. When the circulation of oxygen is interrupted, the body will quickly limp, tired, lethargic and not powered. The symptoms are also marked with a pale face in which a healthy blood circulation is not smooth. Causes of anemia are so many, especially iron deficiency, vitamin B2 and also bleeding. For women who experience menstrual period, more often exposed to anemia if not balanced by consuming food sources that contain iron and vitamin B2.

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Health Fame Health Benefits, Vitamin B2, Vitamins

Top 100+ Highest Vitamin A Foods From Fruits & Vegetables

Source of vitamin A can be obtained from fruits and vegetables, but the most general and popular is carrots. But, do you know that there are still many source of fruits and vegetables to get vitamin A benefits? Besides fruits and vegetables, vitamin A can also be found in a variety of other food sources such as milk, cheese, yoghurt, eggs, butter, meat and sea fish oil. As we know, vitamin A is one type of fat-soluble vitamins and has a very important role for health. This is because vitamin A has many compounds in it include retinyl aselat, retinol, and so on. Of all these compounds, only retinol compounds alone, which is identical to vitamin A than other compounds. Even so, still all these contents have great benefits for the health of our bodies, one of which is the health of the eye. Adequate intake of vitamin A plays an important role in the development and performance of various organs, such as eyes, skin, and the immune system.

Vitamin A function & benefits for health

Before we going to the list of highest vitamin A foods, just to recall our memory what is the function and benefits of vitamin A to our health:

Benefits of vitamin A as the body's immunity

The next function and role of vitamin A is, as the body's defense system, which can protect our bodies from a variety of pathogenic microorganisms that cause disease, by stimulating and improving the work of antibodies and white blood cells so the body more resistant to toxic compounds and microorganisms and parasites such as viruses , bacteria, and other pathogens. This defense mechanism is included in the immune system that comes from outside the body. Vitamin A will improve and increase the activity of white blood cells and antibodies in the body so that the body becomes more resistant to toxic microorganisms or parasites.

Benefits of vitamin A to the senses of sight

Retinol has a very important role in the formation of the sense of sight. Together with rhodopsin, retinol form a pigment which is sensitive to light received by the retina, which then converts the molecule in the form of light and projected images to our brain. That's why many health problems and vision problems may occur when vitamin A deficiency in a relatively long time, such as nearsightedness or other eye diseases. In addition, vitamin A also plays a role for gene transcription, strengthen the body's immune system, and maintain healthy skin. The workings of vitamin A helps the eyes to capture the object of the visits is to convert the signal molecules of light received by the retina to form an image on the projection of our brains, so we can know what the object we see.

Function of Vitamin A to the fetus

Pregnant women must meet the requirement of vitamin A and other essential nutrients, because in addition to themselves, the fetus is also very need to optimize cell growth in the eye, and visual sense organs, skin, heart and bones. Pregnant women who lack of nutrition, can be bad for the development of the fetus.

Benefits of Vitamin A as an antioxidant

One form of vitamin A is beta-carotene, which serves to ward off free radicals which derive from the body's internal oxidation and free radicals that are in the environment around that enters our body. Antioxidants serve to prevent damage to the genetic material, either DNA or RNA. So as to reduce the pace of genetic mutation caused by free radicals. The decline of this genetic mutation, can indirectly lower the risk of various types of cancer. Antioxidants are also proven to prevent premature aging, especially in the skin cells.


Vitamin A Recommended Dietary Allowances taken from ods.od.nih.gov

Age	Male	Female	Pregnancy	Lactation
0-6 months*	400 mcg RAE	400 mcg RAE
7-12 months*	500 mcg RAE	500 mcg RAE
1-3 years	300 mcg RAE	300 mcg RAE
4-8 years	400 mcg RAE	400 mcg RAE
9-13 years	600 mcg RAE	600 mcg RAE
14-18 years	900 mcg RAE	700 mcg RAE	750 mcg RAE	1,200 mcg RAE
19-50 years	900 mcg RAE	700 mcg RAE	770 mcg RAE	1,300 mcg RAE
51+ years	900 mcg RAE	700 mcg RAE

* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.

Top 100+ highest vitamin A foods

Highest Vitamin A foods  from vegetables based on USDA database

Name	IU per 100g
Peppers, sweet, red, freeze-dried	77261
Carrot, dehydrated	68466
Chives, freeze-dried	68300
Parsley, freeze-dried	63240
Peppers, pasilla, dried	35760
Grape leaves, raw	27521
Peppers, hot chile, sun-dried	26488
Sweet potato, frozen, cooked, baked, without salt	20870
Peppers, ancho, dried	20438
Sweet potato, cooked, baked in skin, flesh, without salt	19218
Carrot juice, canned	19124
Carrots, cooked, boiled, drained, without salt	17033
Carrots, cooked, boiled, drained, with salt	17033
Carrots, frozen, cooked, boiled, drained, with salt	16928
Carrots, frozen, cooked, boiled, drained, without salt	16928
Carrots, raw	16706
Sweet potato, frozen, cooked, baked, with salt	16410
Sweet potato, cooked, boiled, without skin, with salt	15740
Sweet potato, cooked, boiled, without skin	15740
Pumpkin, canned, with salt	15563
Pumpkin, canned, without salt	15563
Kale, frozen, cooked, boiled, drained, without salt	14704
Kale, frozen, cooked, boiled, drained, with salt	14704
Dandelion greens, cooked, boiled, drained, with salt	14544
Carrots, frozen, unprepared	14210
Sweet potato, raw, unprepared	14187
Carrots, baby, raw	13790
Kale, cooked, boiled, drained, without salt	13621
Kale, cooked, boiled, drained, with salt	13621
Mustard greens, cooked, boiled, drained, without salt	12370
Carrots, canned, regular pack, solids and liquids	12264
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	12061
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt	12061
Peppers, hot chili, red, canned, excluding seeds, solids and liquids	11892
Spinach, frozen, chopped or leaf, unprepared	11726
Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added	11651
Vegetables, mixed, canned, drained solids	11651
Turnip greens, raw	11587
Collards, frozen, chopped, cooked, boiled, drained, without salt	11493
Collards, frozen, chopped, cooked, boiled, drained, with salt	11493
Carrots, canned, regular pack, drained solids	11170
Carrots, canned, no salt added, drained solids	11170
Carrots, canned, no salt added, solids and liquids	11170
Squash, winter, butternut, cooked, baked, with salt	11155
Squash, winter, butternut, cooked, baked, without salt	11155
Turnip greens, frozen, cooked, boiled, drained, without salt	10765
Turnip greens, frozen, cooked, boiled, drained, with salt	10765
Squash, winter, butternut, raw	10630
Mustard greens, cooked, boiled, drained, with salt	10537
Spinach, cooked, boiled, drained, with salt	10481
Spinach, cooked, boiled, drained, without salt	10481
Sweet potato, frozen, unprepared	10367
Dandelion greens, raw	10161
Kale, raw	9990
Mustard spinach, (tendergreen), raw	9900
Spinach, canned, regular pack, drained solids	9801
Peas and carrots, frozen, cooked, boiled, drained, with salt	9514
Peas and carrots, frozen, cooked, boiled, drained, without salt	9514
Peas and carrots, frozen, unprepared	9497
Spinach, raw	9377
Collards, frozen, chopped, unprepared	9183
Sweet potato, canned, syrup pack, drained solids	9169
Lettuce, cos or romaine, raw	8710
Pokeberry shoots, (poke), cooked, boiled, drained, without salt	8700
Pokeberry shoots, (poke), cooked, boiled, drained, with salt	8700
Pokeberry shoots, (poke), raw	8700
Sweet potato, canned, mashed	8699
Sweet Potatoes, french fried, frozen as packaged, salt added in processing	8674
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt	8612
Turnip greens and turnips, frozen, cooked, boiled, drained, with salt	8612
Pumpkin, raw	8513
Parsley, fresh	8424
Pumpkin pie mix, canned	8298
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt	8200
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt	8200
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	8120
Spinach, canned, no salt added, solids and liquids	8084
Spinach, canned, regular pack, solids and liquids	8084
Sweet potato, canned, vacuum pack	7983
Lambsquarters, cooked, boiled, drained, with salt	7816
Lambsquarters, cooked, boiled, drained, without salt	7816
Beet greens, cooked, boiled, drained, without salt	7654
Beet greens, cooked, boiled, drained, with salt	7654
Turnip greens, cooked, boiled, drained, with salt	7625
Turnip greens, cooked, boiled, drained, without salt	7625
Collards, cooked, boiled, drained, without salt	7600
Collards, cooked, boiled, drained, with salt	7600
Drumstick leaves, raw	7564
Sweet potato, canned, syrup pack, solids and liquids	7530
Lettuce, red leaf, raw	7492
Lettuce, green leaf, raw	7405
Cornsalad, raw	7092
Mustard greens, frozen, cooked, boiled, drained, without salt	7076
Mustard greens, frozen, cooked, boiled, drained, with salt	7076
Drumstick leaves, cooked, boiled, drained, with salt	7013
Drumstick leaves, cooked, boiled, drained, without salt	7013
Cress, garden, raw	6917
Peas and carrots, canned, no salt added, solids and liquids	6854
Dandelion greens, cooked, boiled, drained, without salt	6837
Coriander (cilantro) leaves, raw	6748
Squash, winter, hubbard, baked, with salt	6705
Squash, winter, hubbard, baked, without salt	6705
Sweet potato, cooked, candied, home-prepared	6524
Beet greens, raw	6326
Swamp cabbage, (skunk cabbage), raw	6300
Kale, frozen, unprepared	6253
Turnip greens, frozen, unprepared	6184
Chard, swiss, cooked, boiled, drained, with salt	6124
Chard, swiss, cooked, boiled, drained, without salt	6124
Chard, swiss, raw	6116
Turnip greens and turnips, frozen, unprepared	6108
Turnip greens, canned, no salt added	5954
Peas and carrots, canned, regular pack, solids and liquids	5770
Pumpkin, cooked, boiled, drained, without salt	5755
Pumpkin, cooked, boiled, drained, with salt	5755
Chicory greens, raw	5717
Peppers, sweet, green, freeze-dried	5640
Jute, potherb, raw	5559
Grape leaves, canned	5253
Squash, winter, all varieties, cooked, baked, without salt	5223
Squash, winter, all varieties, cooked, baked, with salt	5223
Seaweed, laver, raw	5202
Swamp cabbage (skunk cabbage), cooked, boiled, drained, with salt	5200
Swamp cabbage (skunk cabbage), cooked, boiled, drained, without salt	5200
Jute, potherb, cooked, boiled, drained, with salt	5185
Jute, potherb, cooked, boiled, drained, without salt	5185
Mustard greens, frozen, unprepared	5155
Vegetables, mixed, canned, solids and liquids	5081
Vegetables, mixed, frozen, unprepared	5078
Collards, raw	5019
Taro leaves, raw	4825
Squash, winter, butternut, frozen, unprepared	4790
Cress, garden, cooked, boiled, drained, without salt	4649
Cress, garden, cooked, boiled, drained, with salt	4649
Broccoli raab, cooked	4533
Cabbage, chinese (pak-choi), raw	4468
New Zealand spinach, raw	4400
Chives, raw	4353
Vegetables, mixed, frozen, cooked, boiled, drained, with salt	4277
Vegetables, mixed, frozen, cooked, boiled, drained, without salt	4277
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	4249
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt	4249
Taro, leaves, cooked, steamed, with salt	4238
Taro leaves, cooked, steamed, without salt	4238
Borage, raw	4200
Squash, winter, hubbard, cooked, boiled, mashed, without salt	4005
Squash, winter, hubbard, cooked, boiled, mashed, with salt	4005
Dock, raw	4000
Onions, young green, tops only	4000
Sweet potato leaves, raw	3778
New zealand spinach, cooked, boiled, drained, with salt	3622
New Zealand spinach, cooked, boiled, drained, without salt	3622
Fireweed, leaves, raw	3598
Turnip greens, canned, solids and liquids	3586
Celtuce, raw	3500
Squash, winter, butternut, frozen, cooked, boiled, without salt	3339
Squash, winter, butternut, frozen, cooked, boiled, with salt	3339
Sweet Potatoes, french fried, crosscut, frozen, unprepared	3320
Lettuce, butterhead (includes boston and bibb types), raw	3312
Watercress, raw	3191
Peppers, sweet, red, raw	3131
Kale, scotch, raw	3100
Mustard greens, raw	3024
Broccoli, flower clusters, raw	3000
Sweet Potato puffs, frozen, unprepared	3000
Peppers, sweet, red, cooked, boiled, drained, without salt	2941
Peppers, sweet, red, cooked, boiled, drained, with salt	2941
Sweet potato leaves, cooked, steamed, without salt	2939
Sweet potato leaves, cooked, steamed, with salt	2939
Amaranth leaves, raw	2917
Spinach souffle	2891
Amaranth leaves, cooked, boiled, drained, with salt	2770
Amaranth leaves, cooked, boiled, drained, without salt	2770
Peppers, sweet, red, sauteed	2760
Pimento, canned	2655
Broccoli raab, raw	2622
Chrysanthemum, garland, cooked, boiled, drained, with salt	2572
Chrysanthemum, garland, cooked, boiled, drained, without salt	2572
Peppers, sweet, red, frozen, chopped, unprepared	2428
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt	2416
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt	2416
Arugula, raw	2373
Chrysanthemum, garland, raw	2320
Endive, raw	2167
Peas, green, frozen, cooked, boiled, drained, with salt	2100
Peas, green, frozen, cooked, boiled, drained, without salt	2100
CAMPBELL'S, V8 Vegetable Juice, Essential Antioxidants V8	2058
Peas, green, frozen, unprepared	2058
HEALTHY REQUEST Tomato juice	2058
Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS	2048
Taro, tahitian, raw	2045
Kale, scotch, cooked, boiled, drained, with salt	1994
Kale, scotch, cooked, boiled, drained, without salt	1994
Pumpkin flowers, raw	1947
Pumpkin leaves, raw	1942
Peppers, sweet, red, frozen, chopped, boiled, drained, without salt	1917
Peppers, sweet, red, frozen, chopped, boiled, drained, with salt	1917
Escarole, cooked, boiled, drained, no salt added	1888
Chrysanthemum leaves, raw	1870
Purslane, cooked, boiled, drained, with salt	1852
Purslane, cooked, boiled, drained, without salt	1852
Taro, tahitian, cooked, without salt	1764
Taro, tahitian, cooked, with salt	1764
Balsam-pear (bitter gourd), leafy tips, raw	1734
Pumpkin, flowers, cooked, boiled, drained, with salt	1734
Pumpkin flowers, cooked, boiled, drained, without salt	1734
Peppers, jalapeno, canned, solids and liquids	1700
Leeks, (bulb and lower leaf-portion), raw	1667
Broccoli, chinese, cooked	1638
Pumpkin leaves, cooked, boiled, drained, without salt	1600
Pumpkin leaves, cooked, boiled, drained, with salt	1600
Tomato and vegetable juice, low sodium	1558
Broccoli, cooked, boiled, drained, without salt	1548
Broccoli, cooked, boiled, drained, with salt	1548
Peas, green, canned, regular pack, solids and liquids	1529
Tomato products, canned, paste, without salt added	1525
Tomatoes, orange, raw	1496
Peas, green, canned, no salt added, solids and liquids	1444
Cowpeas, young pods with seeds, cooked, boiled, drained, with salt	1400
Cowpeas, young pods with seeds, cooked, boiled, drained, without salt	1400
Cowpeas, young pods with seeds, raw	1369
Squash, winter, hubbard, raw	1367
Squash, winter, all varieties, raw	1367
Purslane, raw	1320
Peas, edible-podded, frozen, cooked, boiled, drained, without salt	1311
Peas, edible-podded, frozen, cooked, boiled, drained, with salt	1311
Tomatoes, sun-dried, packed in oil, drained	1286
Pickle relish, sweet	1218
Peppers, hot chili, green, raw	1179
Malabar spinach, cooked	1158
Broccoli, frozen, spears, unprepared	1138
Broccoli, frozen, spears, cooked, boiled, drained, with salt	1118
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	1117
Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt	1117
Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt	1117
Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt	1117
Cabbage, red, raw	1116
Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)	1116
Peas, edible-podded, raw	1087
Peppers, jalapeno, raw	1078
Peas and onions, frozen, cooked, boiled, drained, with salt	1051
Peas and onions, frozen, cooked, boiled, drained, without salt	1051
Broccoli, frozen, chopped, unprepared	1034
Peas, edible-podded, cooked, boiled, drained, with salt	1030
Peas, edible-podded, boiled, drained, without salt	1030
Broccoli, frozen, spears, cooked, boiled, drained, without salt	1011
Broccoli, frozen, chopped, cooked, boiled, drained, with salt	1011
Broccoli, frozen, chopped, cooked, boiled, drained, without salt	1011
Asparagus, cooked, boiled, drained, with salt	1006
Asparagus, cooked, boiled, drained	1006
Cabbage, savoy, raw	1000
Onions, spring or scallions (includes tops and bulb), raw	997
Tomato products, canned, sauce, with herbs and cheese	987
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	987
Tomato products, canned, sauce, spanish style	985
Cabbage, mustard, salted	971
Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	967
Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	967
Fennel, bulb, raw	963
Tomato products, canned, sauce, with mushrooms	955
Peppers, hot chili, red, raw	952
Asparagus, frozen, unprepared	948
Peppers, serrano, raw	937
Brussels sprouts, frozen, cooked, boiled, drained, without salt	926
Brussels sprouts, frozen, cooked, boiled, drained, with salt	926
Cabbage, savoy, cooked, boiled, drained, without salt	889
Cabbage, savoy, cooked, boiled, drained, with salt	889
Tomatoes, sun-dried	874
Peppers, hot pickled, canned	870
Yardlong bean, raw	865
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared	865
Hyacinth-beans, immature seeds, raw	864
Tomato products, canned, sauce, with onions	850
Tomatoes, red, ripe, raw, year round average	833
CAMPBELL'S, V8 Vegetable Juice, Calcium Enriched V8	823
CAMPBELL'S, V8 60% Vegetable Juice, V8 V-Lite	823
CAMPBELL'S, V8 Vegetable Juice, Low Sodium V8	823
CAMPBELL'S, V8 100% Vegetable Juice	823
CAMPBELL'S, V8 Vegetable Juice, Organic V8	823
CAMPBELL'S, V8 Vegetable Juice, Low Sodium Spicy Hot	823
Asparagus, canned, drained solids	822
Cowpeas (blackeyes), immature seeds, raw	817
Squash, winter, acorn, cooked, boiled, mashed, without salt	817
Peppers, hungarian, raw	816
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt	812
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	812
Tomato products, canned, sauce, with onions, green peppers, and celery	810
Asparagus, frozen, cooked, boiled, drained, without salt	806
Asparagus, frozen, cooked, boiled, drained, with salt	806
Peas, green, cooked, boiled, drained, without salt	801
Peas, green, cooked, boiled, drained, with salt	801
Tomato products, canned, sauce, with tomato tidbits	801
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt	791
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt	791
Asparagus, canned, no salt added, solids and liquids	776
Brussels sprouts, cooked, boiled, drained, with salt	775
Brussels sprouts, cooked, boiled, drained, without salt	775
Peas, green, raw	765
Pickles, cucumber, sweet (includes bread and butter pickles)	764
Asparagus, raw	756
Brussels sprouts, raw	754
Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids	721
Okra, raw	716
Cowpeas, leafy tips, raw	712
Vegetable juice cocktail, canned	706
Vegetable juice cocktail, low sodium, canned	706
Beans, snap, green, cooked, boiled, drained, with salt	691
Beans, snap, green, raw	690
Tomatoes, red, ripe, cooked, stewed	666
Tomatoes, green, raw	642
Beans, snap, green, cooked, boiled, drained, without salt	633
Broccoli, raw	623
Brussels sprouts, frozen, unprepared	617
CAMPBELL'S, V8 Vegetable Juice, High Fiber V8	617
Cowpeas, leafy tips, cooked, boiled, drained, with salt	576
Cowpeas, leafy tips, cooked, boiled, drained, without salt	576
Seaweed, spirulina, dried	570
Beans, snap, green, frozen, all styles, unprepared	547
Peas and onions, frozen, unprepared	544
Squash, summer, zucchini, italian style, canned	539
Peas, green, canned, no salt added, drained solids	533
Catsup, low sodium	527
Catsup	527
Asparagus, canned, regular pack, solids and liquids	526
Beans, snap, canned, all styles, seasoned, solids and liquids	525
Celery, cooked, boiled, drained, without salt	521
Celery, cooked, boiled, drained, with salt	521
Peppers, sweet, red, canned, solids and liquids	520
Beans, snap, green, frozen, all styles, microwaved	519
CAMPBELL'S, V8 Vegetable Juice, Spicy Hot V8	514
Tomato products, canned, puree, without salt added	510
Tomato products, canned, puree, with salt added	510
Lettuce, iceberg (includes crisphead types), raw	502
Squash, zucchini, baby, raw	490
Tomatoes, red, ripe, cooked	489
Tomatoes, red, ripe, cooked, with salt	489
Potatoes, o'brien, home-prepared	481
Balsam-pear (bitter gourd), pods, raw	471
Peppers, sweet, green, cooked, boiled, drained, with salt	468
Peppers, sweet, green, cooked, boiled, drained, without salt	468
Beans, snap, green, frozen, cooked, boiled, drained, with salt	466
Nopales, raw	457
Yardlong bean, cooked, boiled, drained, without salt	450
Yardlong bean, cooked, boiled, drained, with salt	450
Tomato juice, canned, with salt added	450
Tomato juice, canned, without salt added	450
Celery, raw	449
Nopales, cooked, without salt	443
Tomatoes, red, ripe, canned, packed in tomato juice, no salt added	441
Tomato products, canned, sauce	435
Tomato sauce, canned, no salt added	435
Peas, green, canned, seasoned, solids and liquids	433
Squash, winter, acorn, cooked, baked, without salt	428
Squash, winter, acorn, cooked, baked, with salt	428
Beans, snap, green, frozen, cooked, boiled, drained without salt	419
Gourd, dishcloth (towelgourd), raw	410
Tomatoes, red, ripe, canned, packed in tomato juice	408
Broccoli, stalks, raw	400
Radish seeds, sprouted, raw	391
Tomatoes, red, ripe, canned, with green chilies	390
Vegetable smoothie, NAKED JUICE, KALE BLAZER	374
Lima beans, immature seeds, cooked, boiled, drained, with salt	370
Peppers, sweet, green, raw	370
Squash, winter, acorn, raw	367
Peppers, sweet, green, frozen, chopped, unprepared	367
Seaweed, wakame, raw	360
Beans, snap, green, canned, regular pack, drained solids	353
Beans, snap, green, canned, no salt added, drained solids	353
Beans, snap, yellow, canned, no salt added, drained solids	353
Broadbeans, immature seeds, raw	350
Okra, frozen, unprepared	350
Pepper, banana, raw	340
PACE, Jalapenos Nacho Sliced Peppers	333
Beans, fava, in pod, raw	333
Beans, snap, green, canned, no salt added, solids and liquids	321
Cabbage, chinese (pe-tsai), raw	318
Okra, frozen, cooked, boiled, drained, without salt	305
Okra, frozen, cooked, boiled, drained, with salt	305
Lima beans, immature seeds, cooked, boiled, drained, without salt	303
Edamame, frozen, prepared	298
Corn pudding, home prepared	296
Succotash, (corn and limas), cooked, boiled, drained, with salt	294
Succotash, (corn and limas), cooked, boiled, drained, without salt	294
Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt	290
Okra, cooked, boiled, drained, without salt	283
Okra, cooked, boiled, drained, with salt	283
Potatoes, au gratin, home-prepared from recipe using margarine	280
Squash, summer, crookneck and straightneck, frozen, unprepared	279
Leeks, (bulb and lower-leaf portion), freeze-dried	277
Peppers, sweet, green, sauteed	273
Pickle relish, hamburger	267
Potatoes, au gratin, home-prepared from recipe using butter	264
Corn, sweet, yellow, cooked, boiled, drained, without salt	263
Corn, sweet, yellow, cooked, boiled, drained, with salt	263
Beans, snap, green, canned, regular pack, solids and liquids	263
Cabbage, napa, cooked	263
Potatoes, au gratin, dry mix, unprepared	263
Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt	260
Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt	260
Squash, winter, acorn, cooked, boiled, mashed, with salt	258
Succotash, (corn and limas), frozen, unprepared	257
Corn, sweet, yellow, frozen, kernels on cob, unprepared	244
Corn, yellow, whole kernel, frozen, microwaved	234
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt	232
Corn with red and green peppers, canned, solids and liquids	232
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	232
Beans, shellie, canned, solids and liquids	228
Lima beans, immature seeds, frozen, fordhook, unprepared	223
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added	220
Squash, summer, scallop, raw	217
Tomatoes, crushed, canned	215
Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added	214
Potatoes, au gratin, dry mix, prepared with water, whole milk and butter	213
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine	213
Squash, summer, all varieties, cooked, boiled, drained, with salt	212
Squash, summer, all varieties, cooked, boiled, drained, without salt	212
Lima beans, immature seeds, raw	209
CAMPBELL'S, Organic Tomato juice	206
CAMPBELL'S, Tomato juice	206
CAMPBELL'S, Tomato juice, low sodium	206
Potatoes, mashed, ready-to-eat	205
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt	201
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt	201
Tree fern, cooked, with salt	200
Tree fern, cooked, without salt	200
Peppers, sweet, yellow, raw	200
Squash, summer, all varieties, raw	200
Squash, summer, zucchini, includes skin, raw	200
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt	199
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	199
Squash, summer, zucchini, includes skin, frozen, unprepared	198
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	195
Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt	194
Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt	194
Pickles, cucumber, sour, low sodium	191
Pickles, cucumber, sour	191
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt	190
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt	190
Lima beans, immature seeds, frozen, baby, unprepared	189
Cabbage, japanese style, fresh, pickled	189
Potatoes, mashed, home-prepared, whole milk and margarine added	187
Corn, sweet, yellow, raw	187
Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added	183
Soybeans, green, raw	180
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt	177
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt	177
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added	172
Tomatoes, red, ripe, canned, stewed	172
Pickle relish, hot dog	167
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt	167
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt	167
Peas, mature seeds, sprouted, raw	166
Peas and onions, canned, solids and liquids	161
Potato salad, home-prepared	157
Soybeans, green, cooked, boiled, drained, with salt	156
Soybeans, green, cooked, boiled, drained, without salt	156
Peppers, sweet, green, canned, solids and liquids	155
Alfalfa seeds, sprouted, raw	155
Cauliflower, green, raw	155
Artichokes, (globe or french), frozen, unprepared	154
Lima beans, immature seeds, canned, regular pack, solids and liquids	150
Squash, summer, crookneck and straightneck, raw	150
Potatoes, scalloped, home-prepared with margarine	150
Lima beans, immature seeds, canned, no salt added, solids and liquids	150
Potatoes, scalloped, dry mix, prepared with water, whole milk and butter	148
Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids	146
Cauliflower, green, cooked, no salt added	144
Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt	142
Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt	142
Cauliflower, green, cooked, with salt	141
Succotash, (corn and limas), canned, with cream style corn	141
Peas, edible-podded, frozen, unprepared	140
Yam, raw	138
Potatoes, mashed, home-prepared, whole milk and butter added	138
Potatoes, scalloped, home-prepared with butter	135
Beans, snap, yellow, frozen, all styles, unprepared	132
Winged beans, immature seeds, raw	128
Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	126
Cabbage, common (danish, domestic, and pointed types), stored, raw	126
Peppers, chili, green, canned	126
Pickles, cucumber, dill, reduced sodium	125
Pickles, cucumber, dill or kosher dill	125
Yam, cooked, boiled, drained, or baked, without salt	122
Yam, cooked, boiled, drained, or baked, with salt	122
Squash, winter, spaghetti, raw	120
Seaweed, irishmoss, raw	118
Seaweed, kelp, raw	116
Tomatillos, raw	114
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt	113
Potato pancakes	113
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt	113
Beans, snap, yellow, frozen, cooked, boiled, drained, without salt	112
Beans, snap, yellow, frozen, cooked, boiled, drained, with salt	112
Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	110
Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	110
Beans, snap, yellow, raw	108
Beans, snap, yellow, canned, regular pack, drained solids	105
Cucumber, with peel, raw	105
Squash, summer, crookneck and straightneck, canned, drained, solid, without salt	102
Cabbage, raw	98
Cabbage, kimchi	93
Pickles, chowchow, with cauliflower onion mustard, sweet	90
Winged bean, immature seeds, cooked, boiled, drained, with salt	88
Winged beans, immature seeds, cooked, boiled, drained, without salt	88
Squash, summer, scallop, cooked, boiled, drained, without salt	85
Squash, summer, scallop, cooked, boiled, drained, with salt	85
Taro, cooked, without salt	84
Cowpeas (blackeyes), immature seeds, frozen, unprepared	84
Potatoes, hash brown, frozen, with butter sauce, unprepared	84
Taro, cooked, with salt	84
Beans, snap, yellow, canned, no salt added, solids and liquids	83
Beans, snap, yellow, canned, regular pack, solids and liquids	83
Beans, snap, yellow, cooked, boiled, drained, with salt	81
Corn, sweet, yellow, canned, vacuum pack, regular pack	81
Corn, sweet, yellow, canned, vacuum pack, no salt added	81
Beans, snap, yellow, cooked, boiled, drained, without salt	81
Cabbage, cooked, boiled, drained, without salt	80
Cabbage, common, cooked, boiled, drained, with salt	80
Taro, raw	76
Potatoes, mashed, dehydrated, granules with milk, dry form	75
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	75
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt	75
Corn, sweet, yellow, canned, cream style, regular pack	74
Corn, sweet, yellow, canned, cream style, no salt added	74
Drumstick pods, raw	74
Cucumber, peeled, raw	72
Drumstick pods, cooked, boiled, drained, without salt	70
Drumstick pods, cooked, boiled, drained, with salt	70
Pigeonpeas, immature seeds, raw	67
Poi	66
Epazote, raw	57
Taro, shoots, cooked, with salt	51
Taro shoots, cooked, without salt	51
Taro shoots, raw	50
Butterbur, (fuki), raw	50
Pigeonpeas, immature seeds, cooked, boiled, drained, without salt	50
Pigeonpeas, immature seeds, cooked, boiled, drained, with salt	50
Eggplant, pickled	50
Beets, pickled, canned, solids and liquids	49
Mushrooms, oyster, raw	48
Corn, sweet, yellow, canned, whole kernel, drained solids	46
Lentils, sprouted, raw	45
Soybeans, mature seeds, sprouted, cooked, steamed	40
Soybeans, mature seeds, sprouted, cooked, steamed, with salt	40
Eggplant, cooked, boiled, drained, without salt	37
Eggplant, cooked, boiled, drained, with salt	37
Kohlrabi, raw	36
Beets, cooked, boiled, drained	35
Kohlrabi, cooked, boiled, drained, without salt	35
Kohlrabi, cooked, boiled, drained, with salt	35
Onions, frozen, chopped, unprepared	35
Beets, cooked, boiled. drained, with salt	35
Wasabi, root, raw	35
Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids	34
Corn, sweet, yellow, canned, no salt added, solids and liquids	34
Cabbage, red, cooked, boiled, drained, with salt	33
Beets, raw	33
Cabbage, red, cooked, boiled, drained, without salt	33
Mung beans, mature seeds, sprouted, cooked, stir-fried	31
Chicory, witloof, raw	29
Potatoes, mashed, home-prepared, whole milk added	27
Radicchio, raw	27
Turnips, frozen, unprepared	26
Beets, canned, drained solids	24
Beets, canned, regular pack, solids and liquids	23
Eggplant, raw	23
Beets, canned, no salt added, solids and liquids	22
Shallots, freeze-dried	21
Mung beans, mature seeds, sprouted, raw	21
Yambean (jicama), raw	21
Jerusalem-artichokes, raw	20
Bamboo shoots, raw	20
Arrowroot, raw	19
Onions, dehydrated flakes	18
Sauerkraut, canned, solids and liquids	18
Gourd, white-flowered (calabash), raw	16
Artichokes, (globe or french), raw	13
Bamboo shoots, canned, drained solids	13
Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt	13
Artichokes, (globe or french), cooked, boiled, drained, without salt	13
Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt	13
Artichokes, (globe or french), cooked, boiled, drained, with salt	13
Cassava, raw	13
Cauliflower, cooked, boiled, drained, without salt	12
Cauliflower, cooked, boiled, drained, with salt	12
Cauliflower, frozen, unprepared	12
Beets, harvard, canned, solids and liquids	11
Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt	11
Soybeans, mature seeds, sprouted, raw	11
Potatoes, mashed, dehydrated, flakes without milk, dry form	11
Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt	11
Potatoes, mashed, dehydrated, granules without milk, dry form	11
Cauliflower, frozen, cooked, boiled, drained, with salt	10
Potatoes, white, flesh and skin, baked	10
Potatoes, baked, flesh and skin, with salt	10
Cauliflower, frozen, cooked, boiled, drained, without salt	10
Potatoes, baked, skin, without salt	10
Potatoes, red, flesh and skin, baked	10
Potatoes, baked, skin only, with salt	10
Potatoes, Russet, flesh and skin, baked	10
Potatoes, baked, flesh and skin, without salt	10
Garlic, raw	9
Potatoes, white, flesh and skin, raw	8
Yautia (tannier), raw	8
Beans, mung, mature seeds, sprouted, canned, drained solids	8
Potatoes, red, flesh and skin, raw	7
Radishes, raw	7
Lemon grass (citronella), raw	6
Chicory roots, raw	6
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated	5
Potato puffs, frozen, oven-heated	5
Potatoes, hash brown, home-prepared	5
Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated	5
Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated	4
Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased	4
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt	4
Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased	4
Corn, sweet, white, frozen, kernels on cob, unprepared	4
Potatoes, french fried, all types, salt added in processing, frozen, unprepared	4
Potato puffs, frozen, unprepared	4
Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased	4
Shallots, raw	4
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt	4
Beans, navy, mature seeds, sprouted, raw	4
Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	3
Potatoes, boiled, cooked in skin, flesh, with salt	3
Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt	3
Potatoes, boiled, cooked in skin, flesh, without salt	3
Corn, sweet, white, frozen, kernels cut off cob, unprepared	3
Onions, frozen, chopped, cooked, boiled, drained, without salt	2
Potatoes, canned, drained solids, no salt added	2
Corn, sweet, white, cooked, boiled, drained, with salt	2
Rutabagas, cooked, boiled, drained, without salt	2
Potatoes, boiled, cooked without skin, flesh, without salt	2
Onions, cooked, boiled, drained, with salt	2
Potatoes, frozen, whole, unprepared	2
Onions, frozen, whole, unprepared	2
Corn, sweet, white, canned, cream style, regular pack	2
Onions, raw	2
Beans, kidney, mature seeds, sprouted, raw	2
Potatoes, flesh and skin, raw	2
Onions, frozen, chopped, cooked, boiled, drained, with salt	2
Onions, frozen, whole, cooked, boiled, drained, without salt	2
Potatoes, boiled, cooked without skin, flesh, with salt	2
Rutabagas, cooked, boiled, drained, with salt	2
Onions, cooked, boiled, drained, without salt	2
Rutabagas, raw	2
Onions, frozen, whole, cooked, boiled, drained, with salt	2
Corn, sweet, white, cooked, boiled, drained, without salt	2
Corn, sweet, white, canned, vacuum pack, regular pack	1
Corn, sweet, white, canned, whole kernel, drained solids	1
Corn, sweet, white, canned, vacuum pack, no salt added	1
Onions, canned, solids and liquids	1
Corn, sweet, white, raw	1
Onions, sweet, raw	1
Corn, sweet, white, canned, cream style, no salt added	1
Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids	1
Potatoes, russet, flesh and skin, raw	1

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Health Fame Fat Soluble Vitamins, Healthy Foods, Vitamin A, Vitamins

11 Vitamin C Benefits - What Does Vitamin C Do To Our Health?

Vitamin C or also known as ascorbic acid is water-soluble vitamin that has so many benefits for human health. The most important Vitamin C benefits is plays a role helps protect body cells, helps wound healing, and help maintain healthy connective tissues.. The most popular foods high in vitamin C is oranges fruit, even actually there are some other food source that also rich in vitamin C such as guava, which actually contain higher Vitamin C than oranges. 

Some studies stated that the benefits of vitamin C can reduce cholesterol levels, and produce certain chemicals in the brain. The high antioxidant content of vitamin C can destroy free radicals that can damage cells in the body. We need to consume vitamin C regularly, because the body can not produce, and store this vitamin naturally. Vitamin C is a vitamin that dissolves in the water with one of the benefits is to help the body absorb iron. 

Even so, too much vitamin C will also cause health problems such as kidney stone disease, and some others. The same bad impacts for health also happened if you deficient in vitamin C. That is why many experts suggest you to meet daily need of vitamin C, because each age range have their own requirements.

Here are 11 benefits of vitamin C for health & beauty

1. Enhance immunity: Vitamin C acts as an antioxidant, it can help boost the immune system by counteracting free radicals. Additionally, this vitamin can also produce interferon, a protein that protects cells against virus enters the body.

2. Collagen formation: Vitamin C plays a role in the synthesis of collagen, a protein found in skin, bone, and cartilage. Thus, vitamin C can make the skin more elastic, preventing premature aging, and make bones stronger.

3. Prevent cancer: Vitamin C can reduce DNA cell damage, which is the first step in the invasion of cancer cells into the body. This vitamin can reduce the inflammatory changes that allow malignant cells develop into dangerous tumors. Not only that, vitamin C may also reduce organ damage, a side effect of cancer treatment with chemotherapy.

4. Lowers the risk of heart attack: Vitamin C can eliminate atherosclerosis, which is in the heart. Atherosclerosis is a condition in which the heart arteries thicken, and may increase the occurrence of heart attacks, because the blood becomes smooth.

5. Repair skin cells: Antioxidants in vitamin C, is needed by the human skin health. Antioxidants are substances that serve to eliminate or counteract the free radicals substances that exist on our skin. Free radicals are substances that arise due to excessive sun exposure, the amount of food that contains the toxin, as well as air pollution. In addition, Vitamin C can help to inhibit cells that are a sign of aging and prevent premature aging.

6. Controlling blood pressure: High blood pressure is a disease that is dangerous and can cause sudden death in people who are suffering. Consuming vitamin C at the recommended doses regularly, can reduce blood pressure and heart and kidney damage.

7. Avoid the risk of asthma: A study shows that people who suffer from asthma usually have a less amount of vitamin C in their bodies. Therefore, take vitamin C every day can reduce breathlessness.

8. Improve eye health: Vitamin C also has a benefits in maintaining eye health. Vitamin C may help prevent cataract eye disease increases, as well as other eye diseases, such as eye tumors.

9. Reduce the risk of diabetes: Vitamin C is beneficial to lower blood sugar levels in the body and help prevent the adverse effects of diabetes on the sufferer. Replace your sweet snacks with fruit juice or other fruits that contain vitamin C. According to the study, the intake of 1000 mg a day can lower blood sugar levels in the blood. Thus, the glucose levels in the blood are normal, then diabetes can be controlled.

10. Prevents premature aging: Vitamin C is very important for the skin, and is already very popular in the beauty world. Vitamin C is essential for the cells inside or outside the body that can help prevent premature aging. In the research of the American Journal of Clinical Nutrition, examined the association between nutritional intake of vitamin C with skin aging in 4,025 women aged 40-74. The results are so amazing that they have a lower risk affected by wrinkles, dryness, and skin aging frightening every woman.

11. Improves mood: Vitamin C deficiency also may cause physiological changes. Researchers from McGill University states that vitamin C supplementation (500 mg twice daily) for inpatients who are deficient in vitamin C, can significantly help improve their mood. This is one function of vitamin C is highly recommended for those who often feel restless, and so forth.

Above only a little vitamin C benefits if obtained in the daily recommended dose, it is suggested to obtained vitamin C from natural food sourse such as fruits and vegetables. But if you want to consume vitamin C in supplement form, it's better to consult to health experts to prevents vitamin C overdose that also can cause serious health problems.

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Health Fame Vitamin C, Vitamins

This Is The Reason We Should Consume Fat Soluble Vitamins In The Right Dose

Vitamin consists of two types, namely fat-soluble vitamins and water soluble vitamins. The difference of these two vitamins are very clear. Vitamins that dissolve in fat (lipid) are vitamins A, D, E, and K. While vitamin that is soluble in water, there are two, namely vitamins B and C.

The level of vitamin ability to dissolve, will affect the body's ability to absorb it, it is easy or difficult to disappear from the body, and whether or not stored in the body. The performance of the vitamin in the body, is also affected by age, gender, and body condition. Mothers who are pregnant or nursing, have a different vitamins response to women who are not pregnant.

Why do we have to be careful to consume fat-soluble vitamins?

On the way through the lymphatic system of the small intestine to the blood circulation in the body, fat-soluble vitamins are usually absorbed in the form of chylomicrons (fat globules). After that, the vitamin is stored in body tissues and will settle there. This condition primarily occurs in vitamins A and E.

This is why you are not recommended to consume fat-soluble vitamin that is too much, because it will happen until there is a buildup of vitamin overdose, or hipervitaminosis (disruption caused by too much vitamin). Unlike water-soluble vitamins. Before the accumulation, these vitamins will be lost through the urine, so the chances are you have excess vitamin becomes much smaller.

Recommended daily dose

So that the body can be protected from the disease, and especially not to overdose of vitamins, daily needs must be addressed. As a reference, the ideal dose can be seen below.

• Vitamin A can be obtained by eating eggs, cheese, yogurt, fatty fish, milk, sweet potatoes, and red vegetables. In one day, women need 2,330 IU of vitamin A, while men need 000 IU.


• Vitamin D can be obtained from eggs, sardines, mackerel, salmon, milk, and cereal. The recommended dose is 200 IU for ages 19-50 years, 400 IU for ages 51-70 years, and 600 IU for more than 71 years of age.


• Vitamin E can be obtained from nuts, seeds, corn and olives. The recommended dose is 15 mg for adults.


• Vitamin K can be obtained from spinach, broccoli, cereal grains, and oilseeds. The right dose for vitamin C is 0,001 mg per kilogram of body weight.

Supplements are not always needed by the body

Many people feel safe taking supplements because it says made from natural ingredients. In fact, supplements are may not be completely safe for everyone and even considered not suitable for people with certain medical conditions. In fact, supplements can be harmful when interacting with other drugs.

Most supplements contain fat-soluble vitamins. When consumed in excessive amounts, it would be toxic to the body. The effect is diverse, ranging from headaches to life-threatening. Therefore, taking supplements with this content should always be under the supervision of a physician.

Even so, you are advised to not lack of fat-soluble vitamins. This could happen if your body is less intake of fat, or fat absorption is not good because you are taking certain medications or experiencing a particular disease, such as in pancreatic enzyme deficiency disorder. Are strongly advised to take vitamins at the right dose, and avoid taking them lightly.

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Health Fame Fat Soluble Vitamins, Vitamins

Functions of Vitamin K, Very Important For Babies To Adults

The function of vitamin K is crucial for the body, though unfortunately these compounds, it is not commonly used as a dietary supplement. This vitamin itself is actually a group of compounds. Vitamins K1 and K2 are the most important part of this group. Vitamin K1 group, can be obtained from the consumption of vegetables, especially the green ones. Meanwhile, a group of vitamin K2, is a compound which is largely acquired by eating meat, cheese, and eggs which will then be synthesized by bacteria.

Vitamin K belonged to the fat-soluble vitamins. This vitamin can be found in many foods, such as spinach, broccoli, soy beans, cereal grains, and oilseeds. Adequate intake of vitamin K plays an important role in the process of blood clotting and bone health. Vitamin K deficiency can occur at any age, but babies have a higher risk to experience it. This deficiency can lead to bleeding that is difficult to stop. Prevention and handling is done by giving supplements of vitamin K.

Recommended daily intake of vitamin K

For each kilogram of body weight of adults, it takes about 0,001 mg of vitamin K. Seeing this number is modest, could be described that when an adult weighing 55 kg, then he will need as much as 0.055 mg of vitamin K each day. Meanwhile, an adult weighing 95 kg requires a number of these vitamins as much as 0.095 mg per day.

To be able to get adequate amounts of vitamin K for the body, it is easy to do. Someone just needs to eat a varied and balanced food. Do not be too concerned if too much vitamin K. Until now, no studies which provide sufficient evidence that there was a negative effect if the body of excess vitamin K.

The good news is, sometimes it does not meet the required quota is also not a problem. Because vitamin K that enters the body is not directly used. When this compound comes in, vitamins are stored in the liver for future use. Nevertheless, it would be wiser if it meets as needed for balance is always better than too little or too much.

Meanwhile, based on US National Institutes of Health site, vitamin K recommended intake is as follows:

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	2.0 mcg	2.0 mcg
7-12 months	2.5 mcg	2.5 mcg
1 -3 years	30 mcg	30 mcg
4-8 years	55 mcg	55 mcg
9-13 years	60 mcg	60 mcg
14-18 years	75 mcg	75 mcg	75 mcg	75 mcg
19+ years	120 mcg	90 mcg	90 mcg	90 mcg

123

Important functions of Vitamin K

Some of the things below are a function of vitamin K for the body that should be known.

• Accelerate wound healing: One of the functions of vitamin K are classified as important for blood clotting. If the body does not have enough vitamin K, then even small wounds can take a very long time to heal.
• Preventing bleeding in the newborn: Newborns, have levels of vitamin K, which is very little, because vitamin K can not penetrate the placental tissue. In addition, newborns do not have the bacteria that assist in the formation of vitamin K in the gastrointestinal tract. This can increase the risk of haemorrhagic disease of the newborn (HDN) or bleeding disease of the newborn. This disease can cause damage to the baby's brain from bleeding. Therefore, newborns are strongly advised to get a shot of vitamin K.
• Play a role in strengthening bones: In addition to assisting the process of blood clotting, vitamin K also has the potential to be involved in bone development process. A medical study suggested a link between low levels of circulation of vitamin K in the body with low bone density a person.

Based on the importance function of vitamin K above, then we should not underestimate the need to balance these compounds in the body. If you want to take supplements of vitamin K, make sure the amount is not excessive because the effect is not known whether it can harm the body. To be more accurate, then the things you should do is discuss it with your doctor.

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Health Fame Fat Soluble Vitamins, Vitamin K, Vitamins

Vitamin B1 Foods & Benefits For Health (Thiamine)

Vitamin B1 is a type of vitamin which is incorporated in the vitamin B complex. These vitamins have contributed quite important for heart health and improve brain function for the body. Vitamin B1 or thiamine is a type of vitamin which is easily dissolved if splashed in the water. The important role of vitamin B1 in addition to improve brain performance is also very important to help swap or change carbohydrates into glucose that is ultimately processed by the body into a source of energy to perform various everyday activities.

Vitamin B1 Functions

Thiamin has many health benefits for the human body, including the following:

1. Increase energy: Thiamine able to increase one's energy by increasing blood circulation which ultimately help to spread oxygen to tissues throughout the body. The more oxygen stored in the network, increasing the body's energy.

2. Preventing anemia: Vitamin B1 is able to restore oxygen to all tissues of the body due to hypoxia, a condition in which an oxygen deficiency anemia. Thus, vitamin B1 also has a role for the body to ward off anemia.

3. Helps the metabolism of glucose: Vitamin B complex being used by the body to convert carbohydrates into glucose so as to make the body's energy be increased or recover if doing intense exercise. Carbohydrate metabolism plays an important role in maintaining the balance of body organs, particularly the liver (liver). Liver plays an important role in maintaining blood glucose level, the ability of the liver to synthesize glucose closely associated with the role of vitamin B1.

Vitamin B1 deficiency can cause problems in memory. Then loss of appetite and sleep disorders such as insomnia. Beriberi disease is also caused by a lack of vitamin B1. But you do not need to worry, because a lot of foods containing Vitamin B1.

Sources of vitamin B1 from animals

1. Meat: Meat in cans, turned out to contain 0.9 mcg vitamin B1. Higher than the vitamin B1 on the fruit and vegetables. Offal contain enough vitamin B1. There was also a beef also contains vitamin B1. Such as beef liver contains a lot of vitamin B1. Moreover, meat low in fat, contain more vitamin B1.

2. Fish: Tuna contains at least 4 ounces, is able to meet 38% of the daily requirement of vitamin B1 in the body. By doing so, it is good to eat fish to meet the needs of vitamin B1. Surely, in 4 ounces of tuna contains 0.57 mcg vitamin B1. Then there is the salmon are also similar to its content of vitamin B1 such as tuna. In addition, the use of supplements like fish oil can also help meet the needs of vitamin B1. Because not everyone likes the kind of fish that contain vitamin B1, so supplements help to fulfill them.

3. Eggs: Eggs are a source of food most frequently consumed by most people. Such as breakfast, rarely using cereals, but the eggs can be used as an alternative to meet the nutritional needs of vitamin B1. Certainly not just for breakfast only. Because the eggs produced from chickens, chicken meat which also contains vitamin B1. Therefore, eggs also contain vitamin B1. One egg has been cooked contains 0.03 mcg vitamin B1.

Fruits containing Vitamin B1

1. Pineapple: The first discussion will be discussed fruits that contain vitamin B1. First of pineapple. Pineapple fruit known for living in the highlands have been widely grown in Indonesia. The fruit which has a characteristic yellow scaly and sour. Many planted in areas of western Java, East Java and North Sumatra. The content of vitamin B1 in this pineapple per 100 grams is 0.08 mcg. This fruit is useful to prevent stress on the brain.

2. Oranges: For oranges itself, vitamin B1 is dependent on a variety of oranges itself. The content of vitamin B1 in lemon per 100 grams is 0.04 mcg. The content of vitamin B1 on sweet oranges per 100 gram was 0.08 mcg. The content of vitamin B1 in tangerines per 100 grams is 0.07 mcg and so on.

3. Grapes: The content of vitamin B1 in grapes per 100 grams is 0.05 mcg. This fruit is useful to to treat fatigue and hypoglycemia which contain natural sugars are fructose and glucose. It also prevents coronary heart disease by 50%. Besides grapes also prevent the absorption of cholesterol in the blood because it contains saponins.

4. Watermelon: The content of vitamin B1 in watermelon 100 grams is 0,033 mcg. The watermelon fruit has the benefit of improving blood circulation, increase metabolism, and prevent neurological damage. This fruit is typical. Where the hard skin of the fruit is green, with dark green stripes. Red fruit contains a lot of water and seeds.

Vitamin B1 foods from vegetables

1. Asparagus: The vitamin B1 in asparagus 100 grams is 0.143 mcg. Asparagus can be made in a variety of foods such as soup, eaten directly, salad, cream, meat or vegetables complementary. The benefits of this vegetable is able to keep the digestive system in the stomach and lose weight.

2. Spinach: The content of vitamin B1 in spinach 100 grams was 0.08 mcg. While the spinach itself has benefits such as anti-inflammatory, to prevent the risk of cardiovascular disease, and high blood pressure. Besides spinach is also beneficial to prevent osteoporosis and diabetes.

3. Eggplant: The content of vitamin B1 in eggplant 100 grams is 0,039 mcg. Eggplant is grown in Indonesia without knowing the season. Can be dry or rainy season. Purple fruit. This eggplant beneficial to lower cholesterol, prevent cancer, facilitate urine disposal. In addition it is also beneficial to cure digestive problems and cough.

4. Paprika: its content of vitamin B1 was 22.0 mcg. This paprika fruit as a bell with a variety of colors (types). This fruit has no spicy chili, spicy but sweet. Because the seeds are ingested peppers such as chili, the processed food seasoning. Benefits paprika itself increases the body's immunity, prevent eye disease, increase sperm count in men, and and a good source of antioxidants.

5. Broccoli: The content of vitamin B1 in broccoli 100 grams is 10 mcg. Broccoli is a vegetable that is unique to the shape of the leaves like mushrooms, which originate in the trunk. The tree is small but rich in nutrients. Broccoli is useful against various types of cancer such as breast cancer, prostate cancer, lung cancer, colon cancer and other cancers.

6. Carrot: Vitamin B1 in carrots 100 grams is 0.04 mcg. Carrots are a lot of benefits. In addition to a lot of carrots contain beta carotene which can maintain eye health, carrots are also useful to treat hypertension, can overcome the fever that attacked the child, then heal burns, to cope with menstrual pain.

Other sources of Vitamin B1

1. Wheat: The content of vitamin B1 in one cup of wheat containing 4.47 micrograms of vitamin B1. For that grain can be consumed for the fulfillment of vitamin B1 daily basis. Although until now more wheat is found in cereals compared to the other dishes.

2. Cereal: Cereal including modern processed foods, in some countries, cereal food has become mandatory for breakfast needs. Cereal itself is a product of wheat. The content of vitamin B1 was high enough. Just because a quarter cup is able to meet 0.5 mcg vitamin B1. Moreover, these cereals can be combined with other side dishes such as meat and fish.

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Health Fame Vitamin B, Vitamin B Complex, Vitamin B1, Vitamins, Water Soluble Vitamins

Vitamin A Toxicity May Cause Birth Defects

Vitamin A is a vitamin that is essential for gene transcription, and maintain healthy skin and vision. Vitamin A is found in two main forms, retinol and carotene. Retinol is a vitamin A preformed which can be found in animal food sources. Our bodies can convert plant carotenoids such as alpha carotene, beta-carotene and gamma-carotene can be found in fruits and vegetables into vitamin A. So, carotenoids are called provitamin A. Eggs, milk, carrots, broccoli, pumpkin, beef liver, sweet potatoes and spinach are some of vitamin A foods. this vitamin is stored in fat tissue and liver in the body. Vitamin A serves for several purposes in the human body.

Vitamin A toxicity

Excessive intake of vitamin A should be avoided, because an overdose of this vitamin can cause some side effects. Basically, this vitamin is stored in fat tissue and liver, to be used by the body. So, too much or vitamin A toxicity can accumulate in the liver, which in turn, can cause a number of health complications. Typically, the presence of vitamin A in the body overload can cause nausea, vomiting, irritability, dry skin and nails, fatigue, hair loss, muscle pain, weight loss, headache, menstrual problems, fatigue, bleeding gums, jaundice, pain stomach, blurred vision and fractures. In extreme cases, can lead to an enlarged liver and spleen.

Acute toxicity

Arctic explorer experience drowsiness, irritability, headache and vomiting within a few hours after eating polar bear liver or liver seals, which contains a lot of vitamin A. Vitamin A tablets that contain 20 times the recommended daily dose, which is used for the prevention and relieve skin disease, sometimes cause similar symptoms, even if taken as directed.

Chronic toxicity

Chronic poisoning in children and adults greater is usually the result of consuming large doses of vitamin A (10 times the recommended daily dose) for months. Vitamin A toxicity can occur in a baby in a few weeks.

The initial symptoms of chronic toxicity are:

- Blond hair and rough

- Loss on the part of eyelashes

- Lips are chapped

- Skin dry and rough.

Severe headaches, increased pressure in the brain and general weakness ensues. The growth of bone and joint pain are common, especially in children. Liver and spleen may be enlarged. Babies born to mothers who took isotretinoin (an artificial vitamin A used to treat a skin disorder) during pregnancy may have birth defects.

Vitamin A toxicity diagnosis is made based on symptoms and high levels of vitamin A in the blood. Symptoms will disappear within 4 weeks after the halt to the use of vitamin A supplementary. Beta-carotene is found in vegetables such as carrots, gradually transformed by the body into vitamin A and can be consumed in large quantities without causing toxicity. Although the skin will change to amber (carotenosis), especially the skin on the palms and soles of the feet, but does not cause other side effects.

It can be concluded that, when consumed with the right dose and with proper care, this vitamin can be really effective to improve general health. Because it is a fat-soluble vitamin, the excess amount can not be excreted through the urine. Excessive vitamin A tend to accumulate in the liver and fat tissue, and thus produce the side effects mentioned above or symptoms of poisoning. So it is very important to take vitamin A only in the required amount. People taking supplements should be careful to not take vitamin A which is higher than the recommended dose. Vitamin A toxicity occurs mainly with preformed vitamin A, and not the form of carotenoids. However, an excess of carotenoids may cause carotenodermia, a condition characterized by discoloration of yellow or yellow-orange skin.

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Health Fame Fat Soluble Vitamins, Vitamin A, Vitamins

Folic Acid Benefits & Functions For Our Health

Functions and benefits of folic acid is quite a lot, among other functions on the red blood cells, the function of the DNA, the benefits for pregnant women, menstrual symptoms, body tissue growth, prevention of birth defects, brain function, heart, hair growth and so on. Folic acid or vitamin B9 is known as one of the eight vitamins are included in the group of vitamin B. Folic acid is a water soluble vitamin and is needed to form healthy new cells. Based on the scientific results we can say that, folic acid is a vitamin which is the most studied of the group of vitamin B. The studies prove the importance of folic acid and a variety of health benefits.

Folic acid is associated with a healthy pregnancy. This acid is a great energy and also increases the production of red blood cells. Folic acid foods such as asparagus, beans, oranges, whole grain products, broccoli, cabbage, spinach etc really provide a sufficient amount of acid to fill the shortage of vitamins and problems associated with it. Folic acid actually has no side effects, it is said to be a substance that is safe for consumption for health benefits. Folic acid is also important in protein metabolism and prevention of anemia. Therefore, folic acid is said to be very important for pregnant women and prevention of various medical conditions including severe Spina bifida, which is a disease of severe spinal cord-is found in infants.

Folic acid functions

Red blood cells: In addition to iron and vitamin B12, folic acid is also needed in the formation of red blood cells. Red blood cells play an important role for the body because the duty pick up oxygen in the lungs and circulate throughout the body and also picks up carbon dioxide in the body to drain back through the lungs. By eating plenty of folic acidic foods, it will create red blood cells for the body. Such as the use of specially fortified cereals volat acid or vitamin B9, then in red blood cells was folat acid levels will increase.

DNA: Since the function of folic acid that plays a role in the body's cells, therefore folic acid plays an important role in the repair of DNA in your body. Thus folic acid deficiency can cause growth of some cancers. When someone taking folic acid on a special diet (supplements), it will prevent them from the impact of vitamin B9 deficiency is a problem in the large intestine. Where is the problem in the large intestine can also cause cancer. So it is necessary for you to consume foods that contain lots of folic acid.

Folic acid benefits

Brain function: When a brain disorder, then someone could be depression or other cognitive disorders. For that folic acid is useful to optimize brain function. In the elderly, folic acid acts to prevent the occurrence of dementia and memory loss of memory in the brain. Research has shown that those who consume folic acid at least in their 50s for 3 years is able to compensate for those aged 40 years in a memory problem on a test in the Netherlands.

Heart: Defects in the heart as a result of congenital or genetic birth is rare. In the research has proven, heart defects can be reduced if at the time of pregnancy, many pregnant women take multivitamins that contained folic acid in it. Although the correlation can not be measured clearly, but by taking supplements of folic acid in pregnant women are able suppressed than those who did not consume folic acid in sufficient quantities.

Growth of body tissues: For functions that have been described as the formation of DNA, folic acid also plays an important role in the growth of body tissues. There is a link between folic acid with the formation of body tissues that have been damaged. In fact, animal studies show that the use of folic acid helps for healing spinal cord tissue but is also expected to have the same benefits in humans.

Hair Growth: Folic acid was able also as a therapy for hair growth. Because the function that can make the network formation can grow hair. At a special study said that folic acid can treat hair loss. With regular consumption of folic acid means preventing hair loss. For example, in men who have lived experience hair loss on the head, hair loss on the body, can be treated with the use of folic acid in their daily consumption. Folic acid recommended amount of 400 mcg per day. Can be obtained on cereals, vegetables, and fruits. If you've been eating these foods still experiencing hair loss, you can consume folic acid supplements are directly listed more than 400 mcg pertablet / capsule.

Menstrual symptoms: The Benefits of folic acid has previously been discussed, namely as a shaper of red blood cells. Thus it can help the symptoms of menstruation and consequently the symptoms of anemia in women. In some women, very heavy menstrual passed. Quite a lot of blood loss from the usually bad for the body. Usually your doctor will recommend or prescribe folic acid which is therein.

Benefits for pregnant women: Compared with previous benefits, folic acid is more known to be useful for pregnant women. Folic acid prevents birth defects of the brain and spinal cord. For pregnant women in the study are encouraged to consume folic acid 400 mcg to 600 mcg. Sometimes compliance is not as stable as nausea pregnant women tend to consume natural foods that contain this vitamin B9. So that compliance can be achieved by drinking milk that is specific to pregnant women.

Prevention of birth defects: One of the folic acid benefits is to prevent birth defects. Since it has been proven in studies that the use of folic acid during pregnancy is beneficial to prevent neural tube defects that affect the spine and brain. Research was continued decrease in infants with birth defects as much as 2% are still experiencing birth defects than those who did not consume folic acid can be up to 6%. Even in the United States, birth defects reached only 60 infants 1000 new births. This figure is quite small communities already conscious to consume folic acid.

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Health Fame Health Benefits, Vitamin B Complex, Vitamin B9, Vitamins