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Vitamins C – K Part 2
Vitamins C – K Part 2

Vitamin C – known as ascorbic acid.

This vitamin is known to be involved in at least 300 biochemical pathways in the body. It is needed for a healthy immune system, healthy bones, teeth and gums and to maintain healthy fat and cholesterol levels.

Our daily intake of vitamin C is higher than any other water soluble vitamin, especially due to its unstable nature and destruction due to heat and light.

Vitamin C is an excellent antioxidant.

Foods that contain good sources of vitamin C (especially in their raw state) are:

Guava

Brussel Sprouts

Red and green peppers

Blackcurrants

Kiwi

Paw-paw

Orange (Juice)

 

 

Vitamin D – (also known as cholecaciferol and D3)

Our main source of vitamin D comes from the action of sunlight on our skin. However due to lack of exposure to the sun, we need to obtain as much as possible from our diet.

It is renowned for its vital role in the maintenance of normal bone health but also its action on cells in every organ of the body as it has extremely far reaching effects on human health.

Good sources of vitamin D are:

Mackerel

Herring

Kipper

Tinned salmon

Sardines in tomato sauce

 

 

Vitamin E

This is one of the most important dietary antioxidants known to man.

Vitamin E protects every cell in the body from free radicals.

It is recommended to help regulate hormones during the menopause and to maintain healthty skin and reproductive system.

Good dietary sources of vitamin E are:

Wheatgerm Oil

Soybean oil

Almonds (shelled)

Sunflower seed oil

Walnuts

 

 

Vitamin K

Vitamin K is needed for blood coagulation and other important processes like vascular health and the regulation of cell growth.

More recently (the last decade) it has been shown to achieve optimal calcium regulation. Many experts now believe that a sub-clinical vitamin K deficiency could contribute to osteoporosis and other age related diseases.

Good dietary sources of vitamin K are:

Kale (boiled)

Tomatoes

Spinach (boiled)

Runner beans

Brussel Sprouts (cooked)

Soya beans (cooked)

Broccoli (boiled)

 

 

 

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