USANA Essential Tips

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For adults, the recommended daily allowance for ascorbic acid is 50-60 mg per day. 35 mg per day is recommended for infants while 40-45 mg per day for children. Patients undergoing dialysis also need nearly 500 mg of Vitamin C daily, the intake of Vitamin C must be increased during pregnancy and lactation, or if you smoke extensively to prevent Vitamin C deficiency, amounts in excess of this (but below 1, 000mg) are not known to cause harmful side-effects.

Vitamin C deficiency range from mild to severe, mild deficiency is indicated by the symptoms such as nose bleeding, weakness, swollen gums and lassitude. Deficiency over a long period of time can lead to various infections, male infertility, birth defects, slower wound-healing, joint and muscle aches, and a rash on the legs. Severe Vitamin C deficiency can cause scurvy.

It can be prevented through proper and balanced intake of ascorbic acid in the diet. Medicines may also be taken directly through injections. Vitamin C deficiency can be treated by taking medications such as C-500-GR, Cecon, C-Gr, and Redoxon. The dosage of ascorbic acid to treat Vitamin C deficiency varies from infants to adults, adults should be treated with A300-1,000 mg of ascorbic acid per day, whereas 50 mg per day of ascorbic acid is enough for infants.

Vitamin C overdose can hinder metabolic activities in the body and can reduce the levels of copper and essential nutrients in the body. Overdose causes stomachaches, gas, and diarrhea with many side effects such as stomach cramps and nausea and increased risk of developing kidney stones.

If you know where to look, vitamins are very easy to find. Meats, grains, fruits and vegetables are all excellent natural sources of vitamins, as an added bonus, your body will typically absorb the vitamins found in foods more easily than those found in supplements. Let us discuss the top natural foods that contain important vitamins that your body needs.

Oranges- not only jam packed with vitamin C, but they also contain potassium, vitamin B6 and vitamin B12. It is commonly know to help prevent and cure the common cold and helps aid in iron absorption but has also been tied to the prevention of heart disease, a powerful tool that aids your metabolism as well as other vital bodily functions.

Salmon- together with other oily fish such as trout, orange roughy or sardines are all rich in vitamin A, D and two important B vitamins. Vitamin A is essential for your immune and reproduction systems.

Carrots- heavy on the Vitamin A and also have a good amount of calcium and vitamin C, but it’s important not to overcook them or all of the healthy vitamins and minerals will be cooked right out. Fresh carrot into your lunch bag is a great way to keep all those great vitamins right where they should be.

Spinach- found abundantly in spinach, it is vital to pregnant women because it can help reduce the risk of birth defects in newborns. It has some other important nutrients such as vitamin A, C and E and should be eaten raw to get the most benefit from it.

Vitamins can be classified into fat soluble and water soluble depending on how the body processes it. Most people are unaware of this difference. It doesn’t really matter it is however important to ensure that our bodies get the recommended daily allowance of each kind of Vitamin for some.

From a scientific point of view, the chemical composition of a fat soluble and water soluble vitamin is rather complex, but for most of us this difference remains transparent. It is important to remember that the body is able to store only fat soluble vitamins but not water soluble ones. The fat soluble vitamins which include vitamins A, D, E and K are absorbed through the large intestines.

Vitamin E protects fatty acids preventing red blood cells from getting destroyed. Acts as an important antioxidant and defends Vitamins A and C in the body too.

Vitamin D helps in the absorption of calcium and regulates the amount of calcium and phosphorous in the bloodPossession of sufficient amounts of Vitamin D, their bones won’t suffer even if they don’t have enough milk.

Vitamin A is essential for good vision helping to adjust ones vision to dim light and differentiate between the broad spectrum of colors. It boosts the body’s immune system to fight against infections and also assists in tissue growth.

Water soluble vitamins like Vitamin B , Vitamin C and Vitamin H(Biotin) on the other hand are not stored in the body for long, they need to be replenished constantly.

Our body needs c vitamin for over 300 functions, the c vitamin has been proved to help protect against heart disease, cancer and other serious illnesses. Without them the body would not be able to heal itself either because the c vitamin is vital for the formation of collagen. Whenever a person has a cut or an injury it is the collagen that helps repair the damage. Collagen has a multitude of functions in the body keeping the organs in place.

Vitamin C is also an antioxidant for the body helping other vitamins and minerals to be absorbed better. Folic acid and iron need the c vitamin to maximize their usefulness. More c vitamin that the body has, the better its defense against colds and other common ailments. Vitamin C may not prevent a person catching a virus but it does help speed up the recovery process.

There is vitamin C in almost every fruit and vegetable. Some have far higher c vitamin content than others, cranberries and melons have high c vitamin content, tropical fruits have the highest c vitamin amounts of all fruit. Hot peppers are amongst the richest sources of the c vitamin when it comes to vegetables, the hotter the pepper, the higher its c vitamin content is. Vitamin is water soluble so many vegetables lose their effectiveness if they are boiled for a long time. Steaming or quick stir frying vegetables ensures that more of their c vitamin content is retained.

Vitamin D is used to treat other diseases in which calcium is not used properly by the body. It is fat soluble stored in your fat cells which is not excreted daily like many other essential nutrients building up to unhealthy levels. It is needed to keep a balance between calcium and phosphorus in the body by controlling how much is absorbed from foods. Taking them from bones when needed, Vitamin D is best known for its role in building bones and keeping them strong.

Vitamin D is manufactured in the skin after direct exposure to sunlight, exposing face or arms to direct sunlight for 15 minutes two or three times per week will help produce vitamin D. It is best absorbed when ingested with lipids incorporated into micelles and these will be absorbed by the intestine by passive diffusion. Vitamin D is a secosteroid hormone, the body regulates the production of all it needs, the use of supplements can be harmful, because they suppress the immune system for the body cannot fight disease and infection.

Vitamin D is found in food. It can also can be made in your body after exposure to ultraviolet rays from the sun. There are several different forms of vitamin D involved in regulating cell growth and differentiation and in essential immune system functions. Scientists are exploring links between low vitamin D status and increased risk for a number of chronic diseases including some types of cancer, heart disease, type 1 diabetes, rheumatoid arthritis, and multiple sclerosis.

Vitamin B1- a water-soluble vitamin that is a cofactor in the conversion of glucose to other sugars helping the body’s cells produce energy.

Vitamin B2- a water-soluble vitamin that supports the metabolism of energy and is required in the support of bodily processes involving Vitamin B6, niacin, folate and Vitamin K.

Vitamin B3- necessary for the metabolism of serotonin, a neurotransmitter that keeps the mind calm.

Vitamin B5- a water-soluble vitamin which helps the body’s cells produce energy regulating the functioning of adrenal glands.

Vitamin B6- a water-soluble vitamin that performs a wide variety of functions in the body helping the body make protein and convert tryptophan into niacin and serotonin and helps to produce chemicals like haemoglobin, insulin and infection-fighting antibodies.

Vitamin B12- a water-soluble vitamin that works in tandem with Folate to support cellular replication. Also synthesises myelin to protect nerve fibres, helping the cells metabolise protein, fat and carbohydrates and produce energy.

Vitamin C- used in the metabolism of stress-related hormones like adrenaline, dopamine and noradrenalin, an antioxidant that helps reduce free radicals.

Vitamin – a fat-soluble vitamin that helps prevent illness and cancer. Vitamin E may help prevent and treat heart disease. It is a powerful antioxidant which is believed to help protect cell membranes against the damaging effects of free radicals.

There is no conclusive evidence that vitamins for stress relief are effective, it is generally agreed that they would help stressed people to stay calm under emotionally stressful conditions and help meet the body’s higher energy and nutrient requirements.

1. Vitamin A (Retinol)- an antioxidant that encourages the production of needed sebum in our scalp. The recommended daily dose is 5,000 IU, found in apricots, broccoli, cabbage, carrots, peaches, eggs, milk, cheese, meat, and fish liver oil. More than 25,000 IU of Vitamin A per day can be toxic causing serious health problems.

2. Vitamin B Complex- B vitamins such as Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), and Cobalt (B12) aid in fighting hair loss. Recommended daily doses are 15 mg, 4-7 mg, 1.6 mg, and 2 mg, respectively promoting the circulation of blood in the scalp area. It is found in fish, chicken, turkey, pork, beef, and wheat germ. Large intake of niacin may have harmful side effects called niacin flush.

3. Vitamin C (Ascorbic Acid)- an antioxidant that maintains the health of our skin and hair. Citrus, kiwi, melons, pineapple, strawberries, tomatoes, potatoes, green peppers, and green vegetables are rich in this vitamin C with recommended daily dose is 500 mg.

4. Vitamin E- promotes scalp circulation. Soybeans, dried beans, green leafy vegetables, and raw seeds and nuts are rich in this vitamin with recommended daily dose is not more than 400 IU.

5. Vitamin H (Biotin)- belongs to the vitamin B complex group considered as one of the most important hair loss vitamins. Inadequate supply of vitamin H may cause hair thinning and loss. It aids in the metabolism of fats essential in hair growth. Examples of vitamin H-rich foods are milk, eggs, liver, kidney, and yeast.

Vitamin E is another important vitamins that benefit the body in many different ways. It has antioxidant properties which neutralize free radicals and protect the body against the damaging effects they can cause. It help slow the aging process and can help prevent prostate and other types of cancer. It also helps keep LDL levels low. LDL is the bad form of cholesterol that over time can build up within the walls of the arteries leading to heart disease and blood clotting. It encourages the proper development of muscles, helping boost the effectiveness of the immune system, primarily by making it more resistant to bacterial and viral infections.

Sources of Vitamin E- abundant in many different types of food. Sweet potatoes and mangoes are rich in Vitamin E. Several oils including sesame, sunflower, peanut, safflower, olive, soybean and corn are good sources of Vitamin E. Nuts also contain sufficient levels of Vitamin E making walnuts, Brazil nuts, hazelnuts, sunflower seeds and almonds excellent snack foods. Butter, margarine, eggs, wheat germ, wheat germ oil, soya, yams, spinach, broccoli, corn, avocados, fortified cereals and liver are other good sources. Green vegetables, however, contain small amounts of Vitamin E.

Symptoms of a Vitamin E Deficiency- contained in so many different foods, the body is capable of storing this fat soluble vitamin, Vitamin E deficiencies are very rare. They do occur and the symptoms can be severe. Gradual degradation of the kidneys is one notable risk associated with this type of deficiency. Reproductive problems including infertility as well as an increase in the risk of a miscarriage.

Levels of Vitamin D- research illustrates that many of us are significantly deficient in Vitamin D. Physicians are now routinely checking for levels of Vitamin D in patients who have symptoms of muscle weakness, bone pain, depression, arthritis, diabetes 1, multiple sclerosis, and some forms of cancer.

Here are the ways to Increase Your Intake of Vitamin D:

1. Seek sunshine for at least 15-20 minutes a day, ultra-Violet rays help your body to synthesize Vitamin D. Don’t stop using sun screen, skin cancer is still a very great risk to your health.

2. Take a Vitamin D2 supplement along with your multi-vitamin if you are unable to get enough sunlight because of your location. You can also inability find time for outdoor activity for about 800 IU’s is sufficient.

3. Eat foods that are Vitamin D enriched. These are foods such as cereals, butter or margarine, yogurt, soy milk, bread, cereal grain bars, and whole milk. Fatty fish such as sardines, cooked mackerel and salmon, also contain Vitamin D.

4. Ask your physician to check your bone density and levels of Vitamin D in your blood stream.

5. One cup of milk which has been fortified with Vitamin D supplies 1/4th of your daily need for this essential nutrient.

6. Don’t exceed the recommended daily limits of Vitamin D. Here are some advises for men and women, these limits are:

ages 19-50 200 IUs

ages 51-70 400 IUs

ages 71+ 600 IUs