Health Benefits of Vitamin D | Why you should intake Vitamin D

Adequate amount intake of Vitamin D strengthen you bones and teeth health. The main health benefit of Vitamin D is to complete the deficiency of calcium in bones.  Vitamin D is suggested by doctors in various diseases cancer, lack of calcium in bones, teeth, type 1 diabetes. Because sun is the root source of it; It is also called sun vitamin.

The health benefits of vitamin D is not limited to increase the amount of calcium in bones but also suggested in many chronic diseases. A few of them are listed below –

1)    Increase calcium in bones and teeth

2)    Support the health of nervous system and brain

3)    Vitamin D works as immunity booster

4)    Help in diabetes by regulating insulin level

5)    It helps to decrease the chance of developing heart diseases

6)    Reduce the risk of cardiovascular diseases

Vitamin D Rich Foods

A part from sun there are many super foods to beat the deficiency of Vitamin D. Find best sources here –

1)     Orange or orange juice

2)    Salmon

3)    Egg yolk

4)    Milk

5)    Cream

6)    Yogurt

 Why you should intake vitamin D?

As per studies and reports it has been founded that more than 70% peoples were found with Vitamin D deficiency in case of hip fracture. If there is a human body with Vitamin D deficiency then there are more chances of fracture in case of injury and less chances to get rid soon.

How Much Vitamin D you should Intake?

As everyone know, over limit of everything is harmful and in case of vitamin D there may be some side effects of consuming it more than suggested. Find how much vitamin D you should intake according to your age and conditions –

1)    Children and teens should intake 300 IU a day for better bones

2)    18 age to 65 must intake 600 IU

3)    Pregnant women should intake around 800 IU in a day

Health Benefits of Vitamin K | Nutrition Value of Vitamin K

Vitamin K is a structured group of similar fat-soluble vitamins. These fat-soluble vitamins play an important role when a human body requires certain proteins to blood coagulation and increase the calcium in bones. You will be surprising by having the list of health benefits of Vitamin K for your body. Vitamin K deficiency can lead to uncontrolled bleeding, heart diseases, and also weaken bones.

We already have intestinal bacteria that help us to get vitamin k from our diets, because of this, our gut health is everything on which our vitamin K levels greatly depends.

From our diet actually we have two types of vitamin K, vitamin K1 and vitamin k2. Vitamin K1 in our diet comes from green vegetables whereas K2 is mostly available in dairy products such as cream, chocolate, butter, and paneer. As a result a human body with good gut functionality produce more vitamin k.

If you are looking to indulge rich vitamin k supplements in your diet, vitamin k2 can be more effective than vitamin k1.

There is one more vitamin K3 but we do not recommend this to you. Here we have shown you the list of vitamin K1 and K2 rich foods.

Consuming Vitamin K rich foods can benefit you in:

·         Preventing heart disease

·         Improve calcium in bones

·         Improve brain function

·         Fight cancer

·         Improve bone density

·         Reduce infections

TOP 14 VITAMIN K FOODS:

 The average daily intake for vitamin K is 90 mcg for adults as shown above. Here are best 14 foods with value of vitamin K

1) Dandelion Greens

1 Full cup raw contains 410 mcg

2) Mustard Greens

1 cup raw have 275 mcg

3) Swiss Chard

1 cup raw: 280 mcg

4) Spring onions (Scallions)

1 cup: 207 mcg

5) Brussel Sprouts

1 cup raw consisting of 156 mcg

6) Turnip Greens

1 cup: 138 mcg

7) Spinach

1 cup: 140 mcg

8) Green Leafy Vegetables (Kale)
1 cup raw: 110 mcg

9) Broccoli
1 cup: 90 mcg

10) Asparagus

1 cup uncooked: 54 mcg

11) Sea Vegetables (kelp)
1 cup: 52 mcg

12) Cabbage
1 cup raw: 31 mcg

13) Cucumbers
1 cup: 17 mcg

14) Cauliflower
1 cup raw: 16 mcg

15) Natto (fermented soy)
2 oz: 500 mcg

16) Prunes
½ c: 52 mcg

17) Dried basil
1 Tbsp: 36 mcg

 For best results you should take 2 vitamin K rich foods daily according to your age.