Monday, March 13, 2017

Vitamin A and Bone’s Health

Vitamin A and Bone’s Health

Vitamin A is indeed an important component for our health as it enhances growth, our immune system, vision, and reproduction. But, recent studies suggest that excessive intake of vitamin A may be adversely influential for our bones. This article will point out where we obtain vitamin A, how much of this vitamin required, and how it can build up in our body.

What is Vitamin A?

This particular vitamin denotes a family of compounds which play important role in bone growth, vision, cell division, reproduction, and cell differentiation. We obtain vitamin A from a number of different sources. Two of the most popular are beta-carotene and retinol. Retinol is also named “true” vitamin A as it is almost ready for our body to process. Retinol on the other hand is present in such animal products, such as eggs, liver and fatty fish. It can also be present in various fortified foods, such as breakfast cereals, and our daily dietary supplements.

How Much Vitamin A Do We Need?

A Recommended Dietary Allowance (RDA) devoted to vitamin A (retinol) was developed by the Institute of Medicine. The recommended intakes are listed in the International Units you can find below.

How does Vitamin A Influence Our Bones?

Vitamin A is the family of fat-soluble compounds which play an essential role in bone growth, vision, cell division, reproduction, and cell differentiation. Vitamin A is indeed important for healthy bones. But, the excessive intake of vitamin A is associated with bone loss and the increase in the risk of fractured hip. Doctors and scientists believe that the excessive intake of vitamin A will trigger the increase in osteoclast. They believe also that the excess amount of vitamin A may relate to vitamin D, playing important role in preserving our bones.

Retinol denotes the form of the very vitamin which causes concern. In addition to obtaining retinol from diets, some people may use synthetic retinol which is chemically similar to vitamin A so as to treat psoriasis, acne, and some other skin problems. This has been shown to create the same adverse impact on our bone as dietary retinol. The use of such medications in teens and children has been associated with the delays in their growth. By contrast, beta-carotene, is to some great extent considered to be safe and has not been linked to negative impact in bone or elsewhere in our body.

How Can We Ensure the Right Amount of Vitamin A?

A lot of surveys recommend that most Americans get sufficient amount of vitamin A. in this case, the Institute of Medicine warns against the daily intake of retinol over 10,000 IU. The chart following portrays some common foods packed with retinol. Most cases of vitamin A toxicity are blamed on the intake of supplements. Healthy people that consume balanced diet commonly do not require vitamin A supplement on daily basis. Refer to the following table for detailed information regarding foods that are packed with vitamin A, and make sure you include wide variety of the foods listed in your diet.

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How to Improve Gastrointestinal Health

How to Improve Gastrointestinal Health

Your digestive health is actually affected by the foods that you eat and your lifestyle. By taking important steps to enhance your digestive health, your digestion system will work even more efficiently, which therefore improves your overall health and also the sense of well-being. Hereunder are the ten tips for improving your gastrointestinal health.

Eating diet with high fiber

In accordance with Maria Adams, MPH, MS, RD, who is a registered a dietitian in Marblehead, Mass, planning and eating a certain diet which is high in fiber and fraught with whole grains, legumes, veggies, and fruits will improve your digestive health. She claimed that high-fiber diet will help to keep your food moving thorough your digestive tract, which eventually makes you less likely to suffer from constipation.

Getting soluble and insoluble fiber

It is highly important that you consume both kinds of fiber, which will help your digestive system in various ways. Also known as roughage, insoluble fiber cannot be digested by our body and therefore helps in adding the bulk to the stools, Adam said. Soluble fiber will draw in water and will help prevent stools which are way too watery.

Limiting foods high in fat

In general, actually fatty foods tend to slow down the digestion system, which makes you even more vulnerable to constipation, said Adam. However since it is essential to get some fat in your daily diet, she said that pairing fatty foods with foods with high fiber can make them even easier on your digestion system.

Resorting to lean meats

Protein is indeed an important part of healthy diet, yet fatty cuts of meats will lead to uncomfortable digestion. As you consume meat, choose lean cuts, such as skinless poultry and pork loin.

Including probiotics into your daily diet

Probiotics are indeed the healthy and important bacteria which are present in your digestion system. They help your body to stay healthy by battling the impacts of poor diet, stress, and antibiotics, said Adam.

Eating your meals on schedule

You need t consume your meals as well as snacks on regular schedule, which will help you to maintain your digestive system at its top shape. You should aim to sit down for your breakfast, lunch, dinner the same time every day.

Staying hydrated

Drinking a lot of water is indeed good for your digestive health, in accordance with Adam. Water included in your digestive system will help to dissolve fats as well as soluble fiber, which allows these substance to pass even more easily through.

Skipping bad habits

Smoking as well as excessive alcohol and caffeine is imperative to be get ridded of. Coffee, liquor, and cigarettes will interfere with the functioning of your digestion system, and will lead to issues like heartburn and ulcers.

Working out on regular basis

Regular exercise is important o keep your foods moving your digestive system, which reduces constipation, Adam said. In addition, exercise will help you to maintain healthy weight. That is good for your gastrointestinal health.

What you consume and the quality of your gastrointestinal health are related. Ensuring these points are maintained will make sure it is always happy relationship.
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