Vitamin D Deficiency

Vitamins can be categorized as either water soluble or fat soluble. One, the fat soluble, dissolves inside the fat in the body; while the water soluble will dissolve in the fluids inside the body. The functions of vitamins largely depend on how they are dissolved and absorbed by the body. Ingesting and dissolving them lets the body use the nutrients. There are several different types of vitamins and varying functions of vitamins as well.

Vitamin A is one of the fat soluble nutrients. It helps the body develop new cells. It also helps in the eyes, lungs and with the digestive tract. All of these parts of the body have special linings that A helps to protect from bacteria. It also helps keep viral infections from getting into the body and causing infections.

Vitamin D is another one of the fat soluble nutrients. It words in conjunction with calcium to help keep the bones healthy. D also helps the circulatory system in maintaining adequate levels of calcium throughout the body.
Vitamins K and E are also classified as fat soluble nutrients. These two nutrients work together to help the body maintain its circulatory system. They help the body form clots which is important when the body is injured or gets cut; but they also help the blood keep from forming blood clots that can be dangerous. Specifically, Vitamin E is a form of antioxidant as it helps to control free radicals.

Vitamin C is a water soluble nutrient and is best known for how it boosts the immune system. This nutrient also helps the body produce collagen which helps keep the skin from getting too dry. Collagen also protects the skin from wrinkling. This nutrient also helps the body form enzymes which are necessary for carrying the nutrients through the body and delivering them in the right places. It also helps to carry wastes to the liver as well as bringing balance to cholesterol levels.

Functions of vitamins in the B complex group are also water soluble. There are 8 different nutrients making up this complex group. These nutrients play major roles throughout the body’s systems.

As long as you maintain healthy eating habits and consume a well balanced diet you should obtain all the nutrients you need. These practices will make sure your body benefits from the functions of vitamins. It is also a good idea to take supplements if you feel your diet is inadequate in any way.

Vitamin K content in food is important to individuals who are on a blood thinning medication and to those who want to eat a wide variety of foods rich in nutrients their body needs for healthy living. Oregon State University’s Linus Pauling Institute defines vitamin K as a fat-soluble nutrient that helps blood clot and has a role in cell and bone growth. A deficiency in this nutrient is not very common because it is contained in most fresh foods. If deficiencies occur it is generally in people who have taken an extended course of antibiotic therapy and in persons who have a disease of the colon. Both of these can cause the body not to absorb the essential nutrient.

Vitamin K is most commonly found in green leafy vegetables. NutritionData.com says that 1 cup of spinach has two times the RDA for a healthy adult. All it takes to meet your nutrition requirement is a single serving per day. Let’s look at some of the other foods that are high in this substance.

Green leafy vegetables such as spinach, collard greens, turnip greens, mustard greens and kale are a few. Although Swiss chard is classed as a leafy green it is really a very colorful plant. Lettuce that has darker green leaves and colored leaves are better than the light green iceberg. A couple of the varieties of lettuce that are better are called romaine and red leaf. The foods classified as Apiaceae family are celery, parsley and carrots. A great source of vitamin K content in food is in this class. Not only do we find the RDA for the nutrient in vegetables, it is also available in fruits and fruit juices.

The nutrient is also found in fruits. The kiwi has more than one day allowance in a single serving. Other fruits are avocado, blackberry and blueberry, grapes and plums. If you eat a variety of these fruits you will not have a need for supplementation.

Supplementation of this nutrient is not recommended because deficiency is rare. One of the causes of a deficiency is from disease or other prescribed medications from your physician. One medication is called Coumadin or Warfarin sodium and is used to thin blood of patients experiencing blood that is so thick it puts them at risk of heart attack and other cardiovascular disease. Consult with your physician before you increase your vitamin K content with foods high in this nutrient if you are taking one of these medications.