Vitamin K

VITAMIN K

Tell me something about Vitamin K.  We've all heard of it I'm sure but do you actually know anything about it, what it does, what foods it can be found in?  Ask anyone about about Vitamin A,B,C, D etc and you're likely to get some feedback about them but Vitamin K, I for one am at a loss.  So on your behalf (and mine) I've done a bit of googling and this is what I've come up with.

Vit K is a fat soluble vitamin that plays an important role in blood clotting and along with Vit D, in building strong bones, maintaining a healthy heart and is essential for all other body processes.  Many of us are deficient in the vitamin, much like Vit D too.  We may have sufficient to allow clotting of the blood if we cut ourselves, but evidence suggests that above that, we all fall short when it comes to maintaining a healthy state of being.  A deficiency of VIt K can lead to varicose veins (damn, is that why I've got one on my left calf?), osteoporosis, some forms of cancer, certain kinds of dementia, and tooth decay.

There are 3 types of Vit K

1. K1 is found natually in plants, especially green veg.  K1 goes straight to the liver and is important for the blood clotting process.
2. K2 is made from bacteria that live in the intestinal tract.  It goes straight to our blood vessels and bones.
3. K3 is a synthetic form that many scientists frown upon as it has been linked to toxicity when injected.

It appears K2 is the most important type and the best one to go for if looking for a Vit K supplement.  It prevents hardening of the arteries.  It also helps prevent osteoporosis as it acts as a "glue", enabling calcium and other minerals to bond themselves onto bone tissue.  In order for the vitamin to be absorbed by the body, you must have some fat to accompany the K2 rich food your are eating or supplement you are taking.

So the vitamin is found in green leafy veg, fermented foods contain high amounts, raw butter, meat from grass fed animals.
People who should look at introducing Vit K into their diet by some means include;

• Eating a poor or restricted diet
• Suffering from Crohn's disease and other digestive/intestinal complaints
• Taking antibiotics longterm, cholesterol drugs or aspirin

So there you have it.  I hope you found something interesting to take from this, I know I have got a few cogs creaking in my brain over a few health issues of my own.  Let me know your thoughts :)

Travel healthily this summer

TRAVEL HEALTHILY THIS SUMMER

We all know that when we travel overseas, the sanitation in some countries is far below what we expect in the UK, and that we SHOULD take precautions but sometimes forget to do so.

Before you go check with your GP if you require any jabs for the country you are visiting.  Allow several weeks before you travel to enable the vaccination to get into your system.

Prepare yourself a first aid kit to pack in your case; Include anti-diarrhoea and rehydrating products, antihistamines to combat allergies and insect bites, a laxative, antiseptic cream for burns, grazes, antiseptic eye lotion, aspirin/paracetamol for pains, fever, HANGOVER, bandages and plasters, anti-mosquito product, sun block, condoms, scissors.

When you arrive at your destination, be aware that in some countries the drinking water is not safe so avoid drinking from the tap or using it for brushing teeth.  You can boil the water and add water purification tablets.
In hot countries it can be best to avoid eating salads.  Choose fruits that require peeling to avoid ingesting any germs.  Avoid having ice placed into your drinks in the event it has been made from local tap water.

If you are travelling within the EU, ensure you have a European Health Insurance Card, as this will entitle you to state provided medical treatment in the country you are in for FREE.  The card is also free to obtain.  Get yourself good travel insurance too and finally........have a great and safe too. 

Love your Vitamin A

VITAMIN A

Vitamin A is also known by the name Retinol and plays an important part in the every day functioning of the body.  It helps with the working of the immune system, helping our bodies to fight infections and diseases. It enables us to see better in dim light and is vital in keeping our skin and the linings of some internal organs healthy eg the nose.

Good sources of Vitamin A include cheese, eggs, oily fish, butter, milk & yoghurt.  Liver is also a good source of the vitamin provided you do not eat it more than once a week, due to the richness of the vitamin within liver.  I'm sure we've heard the tale of the hunter who killed and ate a Polar bear's liver which killed him as the bear's liver was very rich in Vitamin A.

You can also ensure you have sufficient levels of the vitamin by including foods with beta-carotene within them;  think red, green, yellow leafy vegetables, (peppers, carrots, spinach), yellow fruit such as mango and apricots.

Unlike some vitamins & minerals, you do not need to consume it every day, as any surplus the body has, it stores until it is required.

Vitamin C

VITAMIN C

Also known as ascorbic acid, this vitamin is an essential ingredient for a healthy body and is found in fresh fruit & vegetables.
Most of us grab something filled with vitamin c when we have a cold, but what other conditions benefit from taking this vitamin?  Quite a few to be honest; acne, bronchitis, HIV, dysentery, boils, TB, and infections of the bladder and prostate.  It can also be taken to alleviate depression, physical & mental stress, fatigue and ADHD.  Eating Vitamin C also increases the amount of iron absorbed from our foods.  There is also evidence that Vit C can also protect the heart and blood vessels, aiding in a reduction in the risk of stroke and heart attacks.  Physical endurance is improved by having vitamin c in our diet as well as an aid to reducing the signs of aging as it helps to support the cells of the body including collagen which when they begin to deplete, cause fine lines and wrinkles to form.

Smoking reduces the levels of Vitamin C in the body
To ensure my levels of this vitamin are topped up, I take a Vit C supplement every day, my favourite one is by Quest, available from most independent health food shops.

Here's how I make your unsightly heels attractive again

Treating my painful heel