Top sources of vitamin D and daily requirements
Vitamin D3 and Vitamin D2 are the two forms of D vitamin that are nutritionally important to the body. Vitamin d can to start with be derived after sterol and ergosterol from plants are irradiated and also from cholecaciferol which occurs naturally in fish liver oils and animal fats. Besides, exposure to sunlight UV rays can also help in synthesis of vitamin D as the cholesterol found on the skin is converted to Vitamin D. The body usually stores this vitamin in fat depots and contributes to the health and development of the body in so many ways.
To ensure that you get maximum benefits from this crucial vitamin, it is essential that you take the required amounts of the vitamin on a daily basis as described here below:
• Adults – 100 IU or 2.5 mcg
• Children and infants- 200 IU or 5.0 mcg
• Pregnancy & lactation- 400 IU or 10.0 mcg
There are various sources of Vitamin D with the main ones being:
a. Sunlight: the action of UV rays of sunlight usually helps in synthesis of Vitamin D by the body. It is critical that you expose your body to sunlight so that you can avoid suffering from a deficiency of this crucial vitamin as this might have some serious effects on your health and wellness.
b. Foods: the vitamin is only available in foods that are derived from animals and certainly not those of plant origin. Egg yolk, liver, cheese and butter as well some fish species usually contain very useful amounts of this crucial vitamin. Even though fish liver oils are not regarded as food as such, they are very rich in this vitamin. Recently, studies have also shown that human contains high amounts of the vitamin and you can as well get the vitamin from artificial foods fortified with the vitamin which include margarine, milk, infant foods and vanaspathi.
It is crucial that you ensure that you are taking as many foods as possible to ensure that you get the maximum benefits of this vitamin. Vitamin D deficiency can have very serious health effects on the body and might include even rickets as well as bone deformation. To avoid this, you must always take keen consideration to the kinds of foods that you are eating as this is the only way that you can get the most out of them.
How to Consume Vitamin E
Vitamin E is one of the most important vitamins and comes with topnotch nutritional value and is able to offer defense against the risk of Alzheimer’s and dementia diseases which come later in life. In addition to this, vitamin E is also able to minimize the risk of heart attacks and heart disease. For people with a heart attack history, taking this vitamin in adequate amounts helps ensure that one recovers more quickly and swiftly. The good thing is that Vitamin E boasts of being a prevalent nutrient even though it might not be present in many diets like Vitamin C or D.
You can obtain the recommended amount of Vitamin E easily by setting your goals and also taking it upon yourself to eat a well balanced diet. Here are some very useful dieting guidelines that you should keep in mind if you want to enjoy maximum health benefits from vitamin E.
One of the best places to find Vitamin E in high dosages is by eating greens or if you want salad products. Spinach in particular contains Vitamin E in high concentrations and this will certainly benefit your body in awesome ways. If you still want to boost the level of vitamin E in your salad, it is even recommended that you include avocadoes and this will not only make your salad much more delicious but also contains this very important vitamin in high amounts.
Proper cooking of food is important
Most people might not beware of this but cooking your food properly is of paramount importance if you want to reap the full benefits of Vitamin E. The cooking process is one that usually leads to the loss of nutrients such as vitamins and proteins. However, you can be able to avoid this if you stick to eating raw food that is able to maintain all the original nutrients that your produce holds. As far as storage of food is concerned, it is important that it is stored in a container that is airtight as this ensures that the food stays fresher for a much longer time. It is unhealthy to eat foods containing a lot of preservatives and when it comes to storage of wholesome organic foods, this is something that you should take very seriously.
When cooking, using the right oils will also benefit you a lot as well. A large variety of oils are known to contain Vitamin E in high amounts and this is also another fantastic way of adding more of this vitamin when making your food. Some of these foods with high amounts of Vitamin E include safflower, sunflower and even peanut oils. So that you can be sure that you are on the right track, it is also important that you track your intake for Vitamin E as well and ensure that you are within the acceptable limits. The recommended intake of Vitamin E on a daily basis is about 10 mg and you should remain within this range.