मेंदूसाठी महत्त्वपूर्ण अँटिऑक्सिडंट्स जे पार्किन्सन आणि अल्झिमर्स रोखू शकतात.

मेंदूसाठी महत्त्वपूर्ण अँटिऑक्सिडंट्स
जसे की तुम्ही अनेक वेळा ऐकले असेल की अँटीऑक्सिडंट युक्त पदार्थ आपल्या शरीरासाठी अत्यंत फायदेशीर असतात. पण हे अँटीऑक्सिडंट्स काय आहेत आणि ते कसे कार्य करतात हे तुम्हाला माहिती आहे का? आज आम्ही तुम्हाला सांगू की अँटिऑक्सिडंट्स काय आहेत आणि ते आपल्या शरीरासाठी महत्वाचे का आहेत?

 अँटिऑक्सिडंट म्हणजे काय?
 अनेक फळे, भाज्या आणि धान्यांमध्ये आढळणारे अँटिऑक्सिडंट्स जीवनसत्त्वे, खनिजे आणि रसायनांचे मिश्रण आहेत. हे सर्व घटक ऑक्सिडेशनमुळे होणारे नुकसान तटस्थ करून आपल्या शरीराचे रक्षण करतात.
 ऑक्सिडेशनचा वापर शरीरातील विविध क्रियांमध्ये होतो जसे पचन, श्वसन इ. ऑक्सिडेशन प्रक्रियेदरम्यान, अशी अनेक उत्पादने आपल्या शरीरात वाढू लागतात जी आपल्या शरीराला हानी पोहोचवतात. अँटीऑक्सिडंट्स हे जास्तीचे, हानिकारक पदार्थ नष्ट करून हृदयरोग, कर्करोग इत्यादी अनेक जीवघेण्या आजारांपासून आपले संरक्षण करतात. या ऑक्सिडेशनमूळे मेंंदू मध्ये बदल होत  असतात. मेंदू साठी महतवचे अंतिऑक्साइड आपण बघूया.

व्हिटॅमिन ई. व्हिटॅमिन ई एक चरबी-विद्रव्य अँटिऑक्सिडेंट आहे जे मेंदू आणि परिधीय तंत्रिका पेशींच्या संरक्षणासाठी खूप महत्वाचे आहे. रक्ताच्या मेंदूचा अडथळा पार करण्यात त्याला काही अडचण आहे आणि म्हणून उच्च डोसमध्ये पुरवठा करणे आवश्यक आहे. हे जीवनसत्व मेंदूच्या पेशींचे संरक्षण करण्यासाठी महत्वाचे आहे .

व्हिटॅमिन सी व्हिटॅमिन सी ऊतक आणि मेंदू आणि मज्जातंतूंच्या सभोवतालच्या द्रवपदार्थात लक्ष केंद्रित करू शकते. हे रक्ताच्या मेंदूच्या अडथळ्यामधून जाण्यास सक्षम आहे आणि खरं तर, प्लाझ्मापेक्षा व्हिटॅमिन सीची पातळी या ऊतीमध्ये 10 पट जास्त आहे. जेव्हा आपल्याला हे समजते की व्हिटॅमिन सी हा एक उत्कृष्ट अँटिऑक्सिडेंटच नाही तर व्हिटॅमिन ई आणि ग्लूटाथिओन पुन्हा निर्माण करण्याची क्षमता देखील आहे, तो मेंदू आणि मज्जातंतू पेशींच्या संरक्षणासाठी एक अत्यंत महत्वाचा पोषक बनतो. डॉ. एम. सी. मॉरिस यांनी एका अभ्यासाचा अहवाल दिला आहे की, पंचाहत्तर वर्षांवरील सामान्य रूग्णांना पूरक म्हणून दिलेले व्हिटॅमिन सी आणि व्हिटॅमिन ई यांनी अल्झायमर होण्याचा धोका कमी केला आहे.

ग्लूटाथिओन ग्लूटाथिओन मेंदू आणि मज्जातंतू पेशींमध्ये सर्वात महत्वाचे अँटीऑक्सिडेंट आहे. परंतु हे पोषक घटक तोंडी पूरकांपासून शोषणे कठीण आहे आणि रक्तातील मेंदूचा अडथळा पार करण्याची त्याची क्षमता अद्याप स्पष्ट नाही. शरीराला स्वतःचे ग्लूटाथिओन (एन-एसिटाइल-एल-सिस्टीन, नियासिन, सेलेनियम आणि व्हिटॅमिन बी 2) तयार करण्यासाठी आवश्यक असलेल्या पोषक घटकांची पूरकता ही या वेळी सर्वोत्तम रणनीती आहे. आपल्याला ग्लूटाथिओन पुन्हा निर्माण करणारी अँटिऑक्सिडेंट पोषक तत्त्वे उपलब्ध असणे आवश्यक आहे, म्हणून ते पुन्हा पुन्हा वापरले जाऊ शकते.

अल्फा-लिपोइक एसिड वैद्यकीय समुदाय अल्फा-लिपोइक एसिडला एक महत्त्वाचा अँटीऑक्सिडेंट म्हणून अधिकाधिक ओळखत आहे. हे चरबी आणि पाण्यात विरघळणारे आहे आणि रक्तातील मेंदूचा अडथळा पार करण्याची क्षमता देखील आहे. हे व्हिटॅमिन सी आणि ई, इंट्रासेल्युलर ग्लुताठिओन आणि सीओक्यू 10 पुन्हा निर्माण करू शकते. या अँटिऑक्सिडंटची आणखी एक महत्त्वाची मालमत्ता अशी आहे की ती मेंदूतील विषारी धातूंना स्वतःला जोडू शकते आणि त्यांना आपल्या शरीरातून काढून टाकण्यास मदत करते. पारा, अॅल्युमिनियम, कॅडमियम आणि शिसे यासारख्या जड धातुंमुुळे    नुरोन्डिजेनेरेटिव्ह रोग होण्याचा धोका वाढवण्यात गुंतला आहे. शरीराच्या त्या भागामध्ये जास्त प्रमाणात चरबी एकाग्र झाल्यामुळे हे धातू मेंदूच्या ऊतकांमध्ये स्वतःला जमा करतात. या धातूंमुळे ऑक्सिडेटिव्ह ताण वाढू शकतो आणि एकदा ते मध्यवर्ती मज्जासंस्थेतून काढून टाकणे अत्यंत कठीण असते. अँटीऑक्सिडंट्स जे केवळ शक्तिशाली नाहीत परंतु या विषारी जड धातूंना काढून टाकण्यास मदत करण्याची क्षमता आहे ते अधिक आणि अधिक महत्वाचे बनतील.

कोएन्झाइम Q10 कोएन्झाइम क्यू 10 हा एक अतिशय शक्तिशाली अँटिऑक्सिडेंट आहे तसेच पेशीमध्ये उर्जा निर्मितीसाठी सर्वात महत्वाचा पोषक आहे. क्लिनिकल अभ्यासानुसार असे दिसून आले आहे की माइटोकॉन्ड्रियामध्ये ऑक्सिडेटिव्ह नुकसान (येथेच CoQ10 कार्य करते) न्यूरोडिजेनेरेटिव्ह रोगांच्या विकासासाठी एक महत्त्वाचा पैलू आहे. जसजसे वय वाढते तसतसे आपल्या मेंदू आणि मज्जातंतू पेशींमध्ये CoQ10 ची पातळी लक्षणीयरीत्या कमी होते. CoQ10 अल्झायमर आणि पार्किन्सन रोग सारख्या रोगांच्या प्रतिबंधात एक गहाळ दुवा असू शकतो. तथापि, या विषयात अधिक अभ्यास आवश्यक आहे. QoQ10 रक्ताच्या मेंदूच्या अडथळ्यामधून किती चांगले जाते हे अद्याप पूर्णपणे मूल्यांकन केले गेले नाही. द्राक्ष-बीज अर्क अभ्यास दर्शवतात की द्राक्ष-बीज अर्क रक्ताच्या मेंदूचा अडथळा सहजपणे पार करतो. हे एक अपवादात्मक शक्तिशाली अँटिऑक्सिडेंट आहे, आणि मेंदू आणि मज्जातंतूंच्या ऊतींचे द्रव आणि पेशींमध्ये उच्च सांद्रता मिळू शकते हे केवळ मेंदूसाठी एक आदर्श अँटीऑक्सिडेंट बनवते.
 शक्तिशाली अँटिऑक्सिडंट्ससह आपल्या आहाराची पूर्तता करणे आपल्याला या भयंकर रोगांपासून प्रभावीपणे संरक्षण देऊ शकते. 

टीप: सदर लेखातील माहिती शैक्षणिक हेतूसाठी आहे. कोणत्याही उपचार/औषधोपचार/आहाराचे अनुसरण करण्यापूर्वी, कृपया डॉक्टरांचा सल्ला घ्या.

Coenzyme Q10 an important Antioxidants in prevention of Alzheimer’s and Parkinson’s disease.

Coenzyme Q10

Coenzyme Q10 is a completely robust antioxidant in addition to one of the maximum critical vitamins for the manufacturing of strength in the cell. Clinical research have proven that oxidative harm withinside the mitochondria (that is in which CoQ10 works) is an critical issue withinside the growing of neurodegenerative illnesses.  As we age, the extent of CoQ10 in our brains and nerve cells decreases significantly. CoQ10 can be a lacking hyperlink withinside the prevention of illnesses like Alzheimer’s and Parkinson’s disease. However, extra examine on this problem is necessary. How properly QoQ10 passes via the blood mind barrier isn’t always but been absolutely evaluated. 
Grape-Seed Extract Studies display that grape-seed extract crosses the blood mind barrier pretty easily. It is a very robust antioxidant, and the mere reality that excessive concentrations may be received withinside the fluid and cells of the mind and nerve tissue makes it a super antioxidant for the brain.

Note: This article is for educational purpose.The information to should not be used for the diagnosis and/or treatment of any disease or medical condition without the guidance of your physician.

Osteoporosis:Osteoporosis One fall can break your bones

Osteoporosis One fall can break your bones! And it could be due to a lack of calcium and vitamin D, something that you can easily correct with the right diet and exercise. Frequent fractures, back pain, and poor posture are all symptoms of osteoporosis. weakened bones Bone mass density (BMD) decreases, increasing the risk of fractures The first level of BMD loss is known as osteopenia which, if not detected and treated, progresses to Osteoporosis. Although the term osteoporosis refers to women over 50 years of age, is now commonly seen in men as well, and is known to strike at an alarmingly younger age. Osteoporosis is more than just calcium deficiency.In women, estrogen is important for maintaining BMD. The postmenopausal decrease in level leads to an accelerated loss of BMD. 

Rapidly changing lifestyles, poor eating habits and lack of exercise as well as heredity are some of the contributing factors. Causes Normal bone is made up of protein, collagen and calcium. As bones start to lose density and become abnormally porous, they are more easily compressed, making them more likely to break (hip fracture) or collapse (spine fracture). vertebral). BMD loss occurs on a scale and the first level of BMD loss is known as osteopenia which, if not detected and left untreated, leads to osteoporosis. Common areas at high risk for fractures are the ribs and wrists.

Risk factorsLow weight Rheumatoid arthritis Medication (heparin, prednisone) Read more Are you at risk for osteoporosis? Symptoms Osteoporosis is called the silent killer “because it does not cause any specific symptoms at the onset of bone loss. Usually this clinical condition goes unnoticed until a person does not have a fracture, but symptoms can appear in rare cases. extending radially from the spinal cord.Bone fracture: This is one of the most general symptoms of bone fragility caused by osteoporosis. Treatment The patient is treated for the fracture and receives appropriate medical attention for the underlying reason. People suffering from a fracture due to osteoporosis usually have a long way to go to recovery.

Even after the fracture has healed, it takes a long time to rehabilitate this area and make the bones strong enough to support their weight and the stress of daily activities. The drugs available are aimed at stopping bone loss and increasing bone strength. The use of hormone replacement therapy (estrogen) (HRT) after menopause was popular until recently, when its benefits were questioned. There are 2 surgical options that can reduce pain caused by spinal compression: vertebroplasty and kyphoplasty. These surgeries use “bone cement” which is injected into damaged spinal bones (vertebrae) to make them denser and stronger.
Here are some guidelines on how to prevent osteoporosis naturally: 1.Get enough exercise Fill up on natural sources of calcium Warm up in the sun for vitamin D 2.Maintain your vitamin K3.Beat obesity 4.improve estrogen level.5.Stop smoking and alcohol 6.Fight stress for the sake of your bones 7.Try oil massages 8. Regular medical checkups.

Note: This article is for educational purpose.The information provided should not be used for the diagnosis and/or treatment of any disease or medical condition without the guidance of your physician.

सुदृढ हाडांच्या आरोग्यासाठी आहार आणि व्यायाम

सुदृढ हाडांच्या आरोग्यसाठी आहार आणि व्यायाम

 आरोग्य, तंदुरुस्ती, वरिष्ठ त्यांच्या 30 च्या दशकात बर्‍याच लोकांसाठी ते वाढत्या प्रमाणात हाडांचे प्रमाण कमी करू लागतात.  दुर्दैवाने, जर आपण कधीही भरपाईसाठी काहीही केले नाही तर ते आपल्या उर्वरित आयुष्यासाठी पुढे जात आहे.  महिलांसाठी रजोनिवृत्तीनंतर लगेचच वर्षांमध्ये प्रक्रिया अधिक वेगवान होते.  हे सर्व वृद्धत्वाच्या अनेक वाईट वास्तविकतेकडे नेतात, जसे की ऑस्टियोपोरोसिस, हाडे मोडणे आणि तीव्र वेदना.  बऱ्याचदा वृद्ध लोकांच्या अंताची सुरुवात अनेकदा पडणे असते ज्यामुळे नितंब किंवा पाय तुटतो, ज्यामुळे पुनर्प्राप्तीची वेळ येते ज्यामध्ये ते कधीही बरे होत नाहीत.  आपण मोठे झालो तरीही, हाडांच्या ऊतींची सतत पुनर्बांधणी केली जाते आणि जुन्या हाडांच्या ऊती काढून टाकल्या जातात.  म्हणजेच, जर या हाडांना योग्य आहार दिला जाईल आणि व्यायामाद्वारे कर आकारला जाईल तर प्रक्रिया शरीराला आवश्यक मानली जाईल.  वेट-बेअरिंग वर्कआउट्स आणि रेझिस्टन्स ट्रेनिंग, विशेषत: मुख्य क्षेत्रामध्ये, सर्वोत्तम म्हणून पाहिले जाते. तथापि त्या हाडांचे नूतनीकरण करण्यासाठी, त्यांना पुनरुत्पादित करण्यासाठी पोषक तत्त्वे प्रदान करणे आवश्यक आहे. 

1. कॅल्शियमचा वापर वाढवणे हे आपल्याला आवश्यक असेल असा आम्हाला विश्वास आहे. हे खरे आहे की कॅल्शियम महत्वाचे आहे; तथापि, कमीतकमी बारा भिन्न खनिजे आहेत जी हाडांची सामग्री बनवतात. त्या खनिजांना संबोधित केल्याशिवाय असे आढळून आले आहे की कॅल्शियम स्वतःच हाडांना अधिक ठिसूळ करेल. योग्य प्रमाणात मीठ खाऊन तुम्ही एखाद्या व्यक्तीच्या ट्रेस मिनरल्सचा बराच भाग कव्हर करू शकता, अर्थातच संयतपणे! योग्य प्रकारचे मीठ नियमित टेबल मीठ नाही. हिमालयन क्रिस्टल सॉल्टसारखे नैसर्गिक, प्रक्रिया न केलेले मीठ शरीरात आढळू शकणारे 84 घटक देते. त्याशिवाय निरोगी हाडांना प्रोत्साहन देण्यासाठी, जेव्हा तुम्ही खालील सहा महत्वाच्या पोषक तत्वांना योग्य प्रमाणात ठेवता तेव्हा तुम्हाला तुमचे आधार अक्षरशः संबोधले जातील .
2.व्हिटॅमिन K2. हे अनोखे जीवनसत्व जीवाणूंद्वारे तयार केले जाईल, परंतु जीवाणूंचा प्रत्येक ताण व्हिटॅमिन के तयार करत नाही. गौडासह ब्रीसारख्या काही चीज जसे किण्वित भाज्या उत्तम असतात. लोणी आणि अंडी आणि डेअरी सारख्या प्राण्यांच्या उत्पत्तीचे घटक देखील चांगले पर्याय आहेत. 
 3.Vitamin D. सप्लिमेंट्स हा नेहमीच एक पर्याय असतो परंतु आतापर्यंतचा सर्वोत्तम म्हणजे नैसर्गिक सूर्यप्रकाश. आम्ही सूर्यप्रकाशात बाहेर पडण्याचे महत्त्व पुरेसे सांगणार नाही, जरी त्वचेवर त्या हानिकारक किरणांपासून काही सावधगिरी बाळगणे आवश्यक आहे. 
 4. मॅग्नेशियम. हे मातीद्वारे पुरवले जात असल्याने, मॅग्नेशियम प्रदान करणारे पदार्थ कमी न झालेल्या मातीमध्ये वाढवावे लागतात. बरेच लोक पूरक आहारातून मॅग्नेशियम मिळविण्याकडे वळले आहेत; तथापि आपण सूर्यफूल, भोपळा आणि तीळ यासारख्या बियाण्याव्यतिरिक्त हिरव्या पालेभाज्या, सोयाबीनचे आणि शेंगदाण्यांमध्ये हे महत्त्वपूर्ण पोषक प्राप्त करू शकता. एवोकॅडो देखील एक उत्तम स्त्रोत आहेत. 
 5. सोडियम/पोटॅशियम. आपल्यापैकी बरेचजण सी वापरतात .यामुळे इतर आजारांसह ऑस्टियोपोरोसिस होऊ शकतो. खूप कमी प्रक्रिया न केलेले पदार्थ खाण्याने तुमचे सोडियमचे प्रमाण लक्षणीय प्रमाणात कमी केले पाहिजे आणि अधिक भाज्या आणि पोटॅशियमयुक्त पदार्थ जसे की केळे खाल्ल्याने प्रमाण संतुलित होण्यास मदत होते. असे अनेक पदार्थ आहेत जे केवळ स्वादिष्टच नाहीत तर तुमच्यासाठी चांगले आहेत. नट काही आरोग्य स्थिती तसेच वजन नियंत्रित करण्यास मदत करतात.
टीप: सदर लेखातील माहिती शैक्षणिक हेतूसाठी आहे. कोणत्याही उपचार/औषधोपचार/आहाराचे अनुसरण करण्यापूर्वी, कृपया डॉक्टरांचा सल्ला घ्या.

Vitamins for brain. What vitamins are good for the brain?

Vitamins are fundamental in many processes in the body. Vitamin B is important to those that maintain brain functions like learning, information processing, memory and mood.

The B vitamins are often linked with brain health: Vitamin B6, Vitamin B9 (folate), and Vitamin B12. They can help break down homocysteine, high levels of which have been associated with a greater risk of dementia and Alzheimer’s disease. B vitamins also help produce energy needed to develop new brain cells

The human brain is a complex organ requiring many different nutrients to function properly. Nutritional deficiencies have been shown to contribute to the development of psychiatric disorders, age-related cognitive decline, and developmental disorders. On the other hand, both human and animal studies show that increased intake of brain-supporting nutrients improve various aspects of cognitive functioning such as learning and memory. For all these reasons, it is important that you ensure your brain is getting the right kind of nutrients. Here are the essential vitamins and minerals for a healthy brain.

THIAMINE B1
Vitamins from the B group are considered to be particularly important for good brain health. Thiamin is one of the many B vitamins that is found abundantly in the brain and nerve tissue. It plays a role in the conduction of nerve impulses, according to an article published in The Journal of International Medical Research. Furthermore, a severe lack of this vitamin can lead to Korsakoff syndrome, a chronic memory disorder most often seen in alcoholics and those suffering from diseases such as AIDS.

Vitamin B3, also called niacin, plays a crucial role in metabolism and communication between cells. Easily digestible sources of B3 include animal-based foods like meat and fish and niacin-fortified cereals.

Vitamin B6, also called pyridoxine, is essential for the development of brain cells, blood production, immune function and mood regulation. You can get vitamin B6 from a variety of foods such as poultry, offal, potatoes, peppers, bananas, prunes and sunflower seeds.

Vitamin B9 (Folic acid) is known as folate, while the synthetic form of the vitamin is called folic acid. Vital for growth and development, folate also helps with memory and the processing of information. The effect of folate on conditions like memory loss and Alzheimer’s disease is being medically reviewed. It is possible that adequate folate can reduce the risk of cognitive decline in older adults. Broccoli and leafy greens such as spinach are the richest natural sources of folate. Folic acid is frequently used in supplements and to fortify cereals.

Folic acid can be obtained from different foods such as spinach, asparagus, and lentils. Half of the body’s stores of this vitamin are in the liver, which is why liver damage can lead to a deficiency of several key B vitamins. Folic acid also plays an important role in the synthesis of amino acids and the formation of nerve tissue. The metabolism of folic acid is highly dependent on the supply of other vitamins of the B group. A deficiency of this and other B-vitamins is associated with developmental problems in children. Furthermore, a study on aged rats found how to improve memory with folic acid supplements for 8 weeks.

B12 contains cobalt, which gives it its alternative name of cobalamin. Vitamin B12 is important in the production of red blood cells and the healthy function of the brain and nervous system. B12 is thought to affect memory and serotonin production, which regulates mood. B12 deficiency has been linked to fatigue, so it is also believed to play a role in energy levels.Vitamin B-12 helps maintain healthy nerve cells and red blood cells.

Vitamin B-12 deficiency — most common in older adults and vegetarians — can cause various signs and symptoms, including memory loss. In these cases, vitamin B-12 supplements can help improve memory.

ASCORBIC ACID (VITAMIN C)

The highest concentration of this essential vitamin is found in the brain, especially in the pituitary gland (400mg/kg). You can get high amounts of this powerful antioxidant from citrus fruits and green vegetables. Vitamin C is important in the synthesis of the neurotransmitter dopamine, but it also protects the brain against oxidative stress. Because this vitamin cannot be stored in the body, it is important you get adequate daily amounts from food, around 90mg daily, according to Mayo Clinic.

An Oxford University study suggested that lowering homocysteine levels by supplementing with B vitamins may help fight against Alzheimer’s. Study participants age 70 and older, with a diagnosis of mild cognitive impairment, were either given high-doses of folic acid, B6 and B12; or given placebo pills. After two years, the researchers discovered “the rate of brain shrinkage in people receiving the B vitamins was 30% lower than in those taking the placebo and the effect was greatest in those who had the highest levels of homocysteine,” according to the book “Alzheimer’s Treatment, Alzheimer’s Prevention.”

Based on the studies, 800 mcg of folic acid, 20 mg of B6 and 500 mcg of B12 per day are the best supplements for your brain health, but again, be sure to consult with a health care provider before taking any type of supplement.

NOTE– Our aim is to give you information about diseases, we do not recommend you any kind of medicine, treatment, surgery. We are just a means of providing general information about disease, surgery, treatment and medicines to our viewers for education purpose only. The information provided should not be used for the diagnosis and/or treatment of any disease or medical condition without the guidance of your physician.

Vitamin D deficiency in the body not only causes bone problems but also mental problems. Deficiency of VITAMIN D; Not just the bones but the brain as well.Know how?

What is Vitamin D?

Vitamin D is a substance whose greatest action is to control blood calcium levels and bone health. Calciferol is unique in the case of other vitamins: in addition to being obtained through food, it can also be produced in our own body, by sunlight. Therefore, all other vitamins can be taken only in the diet, but with adequate exposure to sunlight, your body can get enough vitamin D.

Vitamin D deficiency adversely affects mental health. Vitamin D deficiency exacerbates depression. We start thinking of trivial things and it causes us mental distress, says psychiatrists.About Vitamin D, only bone health is taken into consideration. Vitamin D is good for bones, which you get from sunlight. But deficiency of vitamin D in the body not only causes bone problems but also mental problems.

Vitamin D is neuroprotective, regulates the immune system and helps with calcium balance. It is also involved with regulating many genes important for brain function. Although vitamin D is thought of as a vitamin, it acts as a neurosteroid and plays important roles in the brain.

vitamin D activates and deactivates enzymes in the brain and the cerebrospinal fluid that are involved in neurotransmitter synthesis and nerve growth.” In addition, animal and laboratory studies suggest vitamin D protects neurons and reduces inflammation

According to various studies, vitamin deficiency in sunlight is associated with mental disorders. Mental health related diseases like depression, bipolar disorder, schizophrenia, OCD can be caused due to deficiency of vitamins, minerals and antioxidants.

Studies have shown that many people suffer from depression due to vitamin D deficiency. This is because vitamin D receptors are spread throughout the human brain and low levels of them can make you a victim of mental disorders. Low vitamin D not only affects your mental health but is also linked to high blood pressure. Low levels of vitamin D are associated with hypertension.

Vitamin D may protect the brain against cognitive decline and dementia. Over half of the people in the U.S. are deficient in Vitamin D, according to recent studies. There are several reasons for this common vitamin deficiency, including the lack of exposure to the sun —which the body requires to produce Vitamin D. As people age, the ability to synthesize (produce) and absorb Vitamin D is reduced. Obesity also lowers a person’s available Vitamin D, because this fat-soluble vitamin gets trapped in fat tissue.

A 2014 study, published in the journal Neurology, indicated that people who were extremely low in Vitamin D had twice the likeliness of developing Alzheimer’s disease. If a person is unable to spend 10-15 minutes in direct sunlight each day between 10:00 a.m. and 3:00 p.m., Vitamin D supplementation of 1,000–2,000 I.U. per day, or more, may be required. As with all other supplements, Vitamin D must be taken only with the approval and supervision of the treating physician (e.g., blood tests may need to be monitored).

Further studies are required to completely understand the role of Vitamin D in brain health.

Vitamin D deficiency is a global health problem. Get enough vitamin D through adequate sunlight and supplements. Overdose can also be dangerous. So consult a doctor for that too.

What are the water soluble and fat soluble Vitamins? how it affects the body when Vitamins got in excess amount?

What Are Vitamins?

What Happens to Excess Water-Soluble Vitamins & Fat-Soluble Vitamins, and Which Is More Dangerous?

Vitamins are a group of essential nutrients vital to keeping your body healthy. The right amounts are important to maintain a healthy brain, bones, skin, and blood. Several vitamins also assist in metabolizing food. Many vitamins are not produced by the body and must be obtained through food or vitamin supplements, including:

• Vitamin A
• Vitamin B1 (thiamin)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6
• Vitamin B7 (biotin)
• Vitamin B9 (folate, folic acid)
• Vitamin B12 (cobalamin)
• Vitamin C (ascorbic acid)
• Vitamin D (calciferol)
• Vitamin E (alpha-tocopherol)
• Vitamin K (phylloquinone, menadione)

We take vitamins and supplements to bolster those we get from the foods we eat and the sunlight we are exposed to. They are absorbed into the body in different ways and excreted from the body at different rates. We can broadly classify them as being either water-soluble or fat-soluble.

The list of vitamins and minerals below can give you an understanding of how particular different types of vitamins and minerals work in your body, how much of each nutrient you need every day , and what types of food to eat to ensure that you are getting an adequate supply. The recommendations in this vitamins chart are based largely on guidelines from the Institute of Medicine. Recommended amounts of different types of vitamins may be expressed in milligrams (mg), micrograms (mcg), or international units (IU), depending on the nutrient. Unless specified, values represent those for adults ages 19 and older.

Vitamin Befits Recommended AMOUNT (daily RDA* or daily AI**)UPPER LIMIT (UL) per day DID YOU KNOW?

RETINOIDS AND CAROTENE (vitamin A; includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as “preformed” vitamin A. Beta carotene can easily be converted to vitamin A as needed.)Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataractsM: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some supplements report vitamin A in international units (IU’s).3,000 mcg (about 10,000 IU)Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese

Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greensMany people get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones. 

THIAMIN (vitamin B₁)Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.M: 1.2 mg, W: 1.1 mg, brown rice, ham, soymilk, watermelons, acorn squash Most nutritious foods have some thiamin.

RIBOFLAVIN (vitamin B₂)Helps convert food into energy. Needed for healthy skin, hair, blood, and brainM: 1.3 mg, W: 1.1 mgNot knownMilk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals.Most Americans get enough of this nutrient.

NIACIN (vitamin B₃, nicotinic acid)Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous systemM: 16 mg, W: 14 mg35 mgMeat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butterNiacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B₆.

PANTOTHENIC ACID (vitamin B₅)Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin M: 5 mg, W: 5 mg,variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products Deficiency causes burning feet and other neurologic symptoms.

PYRIDOXINE (vitamin B₆, pyridoxal, pyridoxine, pyridoxamine)Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function31–50 years old: M: 1.3 mg, W: 1.3 mg; 51+ years old: M: 1.7 mg, W: 1.5 mg100 mg

Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelonsMany people don’t get enough of this nutrient.

COBALAMIN (vitamin B₁₂)Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA M: 2.4 mcg, W: 2.4 mcg ,Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk .Some people, particularly older adults, are deficient in vitamin B₁₂ because they have trouble absorbing this vitamin from food. Those on a vegan or vegetarian diet often don’t get enough B₁₂ as it’s mostly found in animal products. They may need to take supplements. A lack of vitamin B₁₂ can cause memory loss, dementia, and numbness in the arms and legs.

BIOTIN Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hairM: 30 mcg, W: 30 mcg Many foods, including whole grains, organ meats, egg yolks, soybeans, and fishSome is made by bacteria in the gastrointestinal tract. However, it’s not clear how much of this the body absorbs.

ASCORBIC ACID (vitamin C) Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. the immune systemM: 90 mg, W: 75 mg  mg Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sproutsEvidence that vitamin C helps reduce colds has not been convincing.

CHOLINE Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats M: 550 mg, W: 425 mg3,500 mg .Many foods, especially milk, eggs, liver, salmon, and peanuts Normally the body makes small amounts of choline. But experts don’t know whether this amount is enough at certain ages.

CALCIFEROL (vitamin D) Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures

31–70: 15 mcg (600 IU) 71+: 20 mcg (800 IU)50 mcg (2,000 IU)Fortified milk or margarine, fortified cereals, fatty fishMany people don’t get enough of this nutrient. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don’t spend much time in the sun.

ALPHA-TOCOPHEROL (vitamin E)  Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer’s disease. M: 15 mg, W: 15 mg (15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E)1,000 mg (nearly 1,500 IU natural vitamin E; 2,200 IU synthetic) .Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nutsVitamin E does not prevent wrinkles or slow other aging processes.

FOLIC ACID (vitamin B₉, folate, folacin)Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcoholM: 400 mcg, W: 400 mcg1,000 mcgFortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juiceMany people don’t get enough of this nutrient.Occasionally, folic acid masks a B₁₂ deficiency, which can lead to severe neurological complications. That’s not a reason to avoid folic acid; just be sure to get enough B₁₂.

PHYLLOQUINONE, MENADIONE (vitamin K) Activates proteins and calcium essential to blood clotting. May help prevent hip fracturesM: 120 mcg, W: 90 mcgNot knownCabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetablesIntestinal bacteria make a form of vitamin K that accounts for half your requirements. If you take an anticoagulant, keep your vitamin K intake consistent.

The water-soluble vitamins include the B-complex group and vitamin C, each of which offers the following health benefits:

Vitamin B1 (thiamine) helps to release energy from foods and is important in maintaining nervous system function.

Vitamin B2 (riboflavin) helps promotes good vision and healthy skin and is also important in converting the amino acid tryptophan into niacin.

Vitamin B3 (niacin) aids in digestion, metabolism, and normal enzyme function as well as promoting healthy skin and nerves.

Vitamin B5 (pantothenic acid) aids in metabolism and the formation of hormones.

Vitamin B6 (pyridoxine) aids in protein metabolism and the production of red blood cell, insulin, and hemoglobin.Vitamin B7 (biotin) helps release energy from carbohydrates and aids in the metabolism of fats, proteins, and carbohydrates from food.

Vitamin B9 (folate or folic acid) also aids in protein metabolism and red blood cell formation and may reduce the risk of neural tube birth defects.

Vitamin B12 (cobalamin) aids in the production of normal red blood cells as well as the maintenance of the nervous system.

Vitamin C (ascorbic acid) is central to iron absorption and collagen synthesis. It aids in wound healing and bone formation while improving overall immune function.
Any excess of water-soluble vitamins is quickly excreted in urine and will rarely accumulate to toxic levels. With that being said, certain types of water-soluble vitamin, such as vitamin C, can cause diarrhea if taken in excess.

There are four types of fat-soluble vitamin, each of which offers different benefits:

Vitamin A is integral to bone formation, tooth formation, and vision. It contributes to immune and cellular function while keeping the intestines working properly.

Vitamin D aids in the development of teeth and bone by encouraging the absorption and metabolism of phosphorous and calcium.

Vitamin E is an antioxidant that helps fight infection and keeps red blood cells healthy.

Vitamin K is central to blood clotting and also keeps bones healthy

Vitamin toxicity

If you continuously take in large amounts of the fat-soluble vitamins, you may develop a condition called hypervitaminosis, or vitamin toxicity. Hypervitaminosis may be acute or chronic. Acute hypervitaminosis happens when someone consumes very high amounts of a specific vitamin over the course of a few hours. Chronic hypervitaminosis develops slowly over time, when someone takes too much of a specific vitamin for an extended period of time.
Although hypervitaminosis is rare, it can be serious. Potential symptoms include nausea, vomiting, dehydration, weakness, irritability, fatigue, drowsiness, stomach pain, loss of appetite, confusion and vision changes. If left untreated, some cases of hypervitaminosis can cause liver or kidney damage.
Because water-soluble vitamins aren’t stored but rather excreted through urine, they’re less likely to cause issues even when taken in high doses.

However, taking megadoses of some water-soluble vitamins can lead to potentially dangerous side effects.
For example, taking very high doses of vitamin B6 can lead to potentially irreversible nerve damage over time, while taking large amounts of niacin — typically in excess of 2 grams per day — can cause liver damage

The following water-soluble vitamins have set ULs, as they can cause adverse side effects when taken in high doses:Vitamin C. Although vitamin C has relatively low toxicity, high doses of it can cause gastrointestinal disturbances, including diarrhea, cramps, nausea, and vomiting. Migraines can occur at doses of 6 grams per day .Vitamin B3 (niacin). When taken in the form of nicotinic acid, niacin can lead to high blood pressure, abdominal pain, impaired vision, and liver damage when consumed in high doses of 1–3 grams per day.Vitamin B6 (pyridoxine). Long-term overconsumption of B6 can cause severe neurological symptoms, skin lesions, sensitivity to light, nausea, and heartburn, with some of these symptoms occurring at intakes of 1–6 grams per day.Vitamin B9 (folate). Taking too much folate or folic acid in supplement form may affect mental function, negatively impact the immune system, and mask a potentially severe vitamin B12 deficiency.

Fat-soluble vitamins do not dissolve in water and are easily stored in your body’s tissues.There are four fat-soluble vitamins:Vitamin A, Vitamin D ,Vitamin E, Vitamin K
Given that fat-soluble vitamins can accumulate in the body, these nutrients are more likely to lead to toxicity than water-soluble vitamins.
While rare, taking too much vitamin A, D, or E can lead to potentially harmful side effects.Side effects related to overconsuming fat-soluble vitamins Because fat-soluble vitamins can accumulate in your body’s tissues, they can cause much more harm when taken at high doses, especially over long periods.Aside from vitamin K, which has a low potential for toxicity, the remaining three fat-soluble vitamins have a set UL due to their potential to cause harm at high doses.

Here are some side effects related to the overconsumption of fat-soluble vitamins:
Vitamin A. While vitamin A toxicity, or hypervitaminosis A, can occur from eating vitamin-A-rich foods, it’s mostly associated with supplements. Symptoms include nausea, increased intracranial pressure, coma, and even death.
Vitamin D. Toxicity from taking high doses of vitamin D supplements can lead to dangerous symptoms, including weight loss, appetite loss, and irregular heartbeat. It can also raise blood calcium levels, which can lead to organ damage.
Vitamin E. High-dose vitamin E supplements may interfere with blood clotting, cause hemorrhages, and lead to hemorrhagic stroke .
Although vitamin K has a low potential for toxicity, it can interact with certain medications, such as warfarin and antibiotics 

Take home message
Although vitamin supplements are safely consumed by many people on a daily basis, it’s possible to take too high of a dose, which can result in adverse side effects.Overdosing on certain vitamins can lead to serious complications and, in rare circumstances, even deaths.For these reasons, it’s important to use vitamins responsibly and consult a trusted health professional if you have questions about proper dosing.

NOTE– Our aim is to give you information about diseases, we do not recommend you any kind of medicine, treatment, surgery. We are just a means of providing general information about disease, surgery, treatment and medicines to our viewers for education purpose only. The information provided should not be used for the diagnosis and/or treatment of any disease or medical condition without the guidance of your physician. Always consult a doctor before starting any treatment or medication.