What are the vitamin c benefits?

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What are the vitamin c benefits and scientifically proven benefits
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Vitamins are as important as our lives. Vitamins – actual molecules, not tablets or jellies – are essential nutrients to keep our lives alive. These vitamins keep our health. And it is true that there are many vitamin c benefits. The world’s Top 10 healthy foods

However, we will only give you the most useful information here. Basic information about essential micronutrients can be easily understood. Learn more about the daily intake of vitamins. Ask a scientist to find out how vitamins are found on the page and learn how these nutrients work in the body. (vitamin c benefits)

Then check out the list of essential vitamins. Learn more about essential vitamins and what vitamins are most appropriate.

Basic information about vitamins

The simplest definition of vitamins is “a substance that helps our bodies work properly.” This is an essential role in health. Indeed, the root of the word “vita” in vitamins is life.

This is basic information of the basic. Mineral minerals essential for life also help us to work properly. So how are vitamins and minerals different?

Vitamins are organic substances that play an important role in the coenzymes (non-proteins in enzymes) and the chemical reactions of cells. But it does not provide energy like carbohydrates, nor does it act as a basic unit of our bodies, like amino acids or fats.

Vitamins all have a role in the body’s response. Cells are basically products of various chemical reactions. All these chemical reactions require raw materials and machinery. Cell structure acts like a machine. Vitamins are important raw materials. Vitamins promote the process by which enzymes trigger a response. This is the role of coenzyme.
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Chemical reactions

Without vitamins, chemical reactions on life support are not effective. Maybe it will not start at all. Without a chemical reaction, the body’s metabolism, controlled by vitamins, is stopped, making it impossible to maintain good health (in fact, it can have more serious effects).

If vitamins are so important, you may think that the history of these ingredients will be profound, too. For thousands of years, mankind did not know the presence of vitamins. (vitamin c benefits)

Long ago sailors knew that lemons or oranges would prevent scurvy. But I did not know why. Since then, researchers have found that certain deficiencies can seriously affect health. Through continued research, this ingredient has been isolated and identified. The mechanisms by which these components work on cells are well known.

Each time a new ingredient is found, it is named after adding the alphabet (the known types of vitamins are “A” to “K”). In addition, there are now daily recommended doses to prevent vitamin deficiency and detailed information on the ideal intake for your health.

Now that you know what the essential nutrients are from science, let’s see what each nutrient plays in our bodies. Based on this basic knowledge, learn the information you need to choose the dietary and functional foods you need to achieve and maintain your ideal health. In the next section, we will look at why essential vitamins and these nutrients must be included in our diet.
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Classification of vitamins

Vitamins are broadly divided into two groups: water-soluble and fat-soluble. These two are different in absorbency and storage method.

Water-soluble vitamins (vitamins B and C) are readily absorbed by our bodies without water. These vitamins are not stored for long and are tightly controlled by the kidneys.

Fat-soluble vitamins (vitamins A, D, E, and K) need fat to be absorbed into our bodies. These four vitamins absorbed into the body are stored immediately in the fat – as the name implies – for immediate use or for later use. Fat-soluble vitamins are also stored in the liver.

Knowledge of water-soluble or fat-soluble vitamins is important. Understanding how certain vitamins are absorbed and stored in your body makes it easier to identify the ideal intake. Therefore, to maximize uptake, you may need to choose a different approach when deciding when to take a vitamin-containing diet or functional food.
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Vitamin A

  • Definition: A fat-soluble vitamin that exists in the form of retinol, retinal and retinoic acid.
  • Role: Antioxidant nutrients that protect against harmful oxygen, Promote cell differentiation, the process by which cells grow to fit the body’s function, Support eye health, Skin health, Reproductive function and health of whole body tissue.
  • Rich Foods: Vitamin A retinol forms are rich in eggs, shrimp and dairy products. (vitamin c benefits)

Vitamin A is not a single molecule, but a complex of molecules that promote health. First, let’s look at the various health benefits associated with vitamin A. 13 Best Vitamins and Supplements for Weight Loss

A of vitamin A does not necessarily mean the first letter of an antioxidant , but it does. Molecules belonging to these vitamins provide a strong protective barrier against harmful oxygen. This is why Vitamin A is the most important factor in the health of our whole body.

Dietary vitamin A is converted into a form that promotes cell growth, differentiation and communication. Cell growth and communication can be understood without any explanation, but the cell differentiation process may not be familiar. Cell differentiation is an important process that allows cells to grow to their respective roles in the functioning of our bodies.
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Vitamin A for tissues

Vitamin A is also known to play an important role in tissue, skin and immune health. But the most important role is to protect your sight. Vitamin A is the basic unit of rhodopsin, a protein that absorbs light from the retinal receptors.

Two types of vitamin A are ingested through meals. One is vitamin A in the form of a preform and the other is provitamin A. Vitamin A in the form of a preform should be converted to the same form as active retinol. Carotenoid, a kind of plant pigment, is a nutrient belonging to provitamin A. Beta-carotene is the most common example. It is basically a combination of two vitamin A molecules. Therefore, it is easily and efficiently converted into retinol. Preformed vitamin A, regardless of its type, is converted into small amounts of retinol in the small intestine and then absorbed into the body.

Vitamin A is an essential fat-soluble vitamin that plays an important role in eye health, organ and tissue health, immune health, and skin health, regardless of the form it is ingested first.
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Vitamin B1 (thiamine, THIAMIN)

  • Definition: Water-soluble vitamin B acts as an essential coenzyme to convert food into intracellular energy.
  • Role: It promotes the metabolism of the food ingested and enables us to provide energy to our bodies. In addition, along with cell differentiation, promote the whole body function including skin and brain.
  • Rich food: Brown rice, pork and amber are rich in thiamin.
    (vitamin c benefits)

Without vitamin B1, a meal is simply an act of enjoying the taste and texture. Thiamine, another name for vitamin B1, is a component that allows the food we eat to be converted into energy available to our bodies.

Thiamin is a coenzyme essential for energy metabolism. Thiamin and phosphate are combined in various combinations in the small intestine to promote the role of vitamin B1 in the metabolic process. The most important of these is thiamine diphosphate (a structure in which two phosphate molecules and free thiamine molecules are combined).
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Vitamin B1 chemical reactions

Thiamine complexes help other enzymes to induce chemical reactions that break down carbohydrates, proteins and lipids. Through these chemical reactions, the human body can convert starch, sugar, amino acids and fats into substances that can be used as cellular energy.

In addition to energy metabolism, thiamine contributes to various metabolisms. This ingredient affects intracellular sugar production, which is essential for DNA and RNA synthesis. Vitamin B1 also helps in the fatty acid formation and promotes cellular health.

These important vitamins are only stored for a short period in the liver. Therefore, these nutrients must be supplemented continually through healthy diets and functional foods. People who have dietary restrictions or are pregnant are more likely to have a vitamin B1 deficiency. And because there is no known side effect from an overdose of vitamin B1, there is no need to worry about eating more than necessary. The reported side effects are mild gastrointestinal discomfort.
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Vitamin B2 (riboflavin, RIBOFLAVIN)

  • Definition: Water-soluble vitamin B is a nutrient that contributes to the complex chemical reactions required for energy production and other metabolic processes.
  • Role: Vitamin B2 acts as a coenzyme to promote metabolism that converts the consumed food into energy that is available to the body.
  • Rich Foods: Dairy products, spinach, almonds and broccoli are foods rich in vitamin B2. (vitamin c benefits)

Vitamin B2 (or riboflavin) is wholly involved in energy metabolism. This ingredient is coenzyme and promotes redox reaction. This component acts as an electron transfer mechanism between molecules during a chemical reaction.

All redox reactions require molecules with additional electrons. A good example is the combination of antioxidant nutrients with noxious oxygen. The electron transport mechanism that vitamin B2 produces is another purpose – promoting energy production.

Riboflavin is part of two energetic catalytic coenzymes: flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN). It is not important to remember these names, but it is important to note that this coenzyme promotes the process of producing energy from the food consumed by donating electrons in a chemical reaction within the cell.
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Chemical bonds

The decomposition of food in our bodies means that the chemical bonds of the food are broken down. When this bond is broken, electrons are emitted. Riboflavin combines with these electrons and provides all the energy that is generated from them through our body.

The role of vitamin B2 is not only to promote the metabolism of glucose, amino acids and fatty acids. Riboflavin also promotes drug and steroid metabolism and helps convert tryptophan to niacin.

Riboflavin deficiency appears when other vitamins B, especially niacin and pyridoxine, are deficient. Athletes, alcoholics and pregnant women are likely to lack this nutrient. However, riboflavin is abundant in many foods and has not been reported to be toxic due to overdose.
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Vitamin B3 (niacin, NIACIN)

  • Definition: Water-soluble vitamin B is nutrients that promote energy production in foods consumed.
  • Role: Facilitates the process of converting food into useful energy. Niacin also promotes nervous system, brain, digestive system and skin health.
  • Rich food: Niacin is found in a variety of foods, but it is rich in chicken, green leafy vegetables, corn, wheat and fish. (vitamin c benefits)

Like other vitamin B nutrients, niacin is essential for energy production. This allows the ingested food to be converted into the energy needed for the cells and the body to function.

Vitamin B3 accomplishes this important function by constructing a part of two coenzyme-nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). You do not have to be embarrassed by long, complicated names. The important thing is the function of these ingredients.
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NAD and NADP function

NAD and NADP function very much like the role of coenzyme, which is part of riboflavin. They are responsible for the redox reaction, especially the transfer of electrons in the process of degradation of mass nutrient molecules. Have you found anything in common with riboflavin? The electrons provide a lot of energy that our bodies can use in the process of moving. Vitamin B, including niacin, plays an important role in this process.

Failure to take niacinamide and niacin derivative niacinamide is a great risk of pellagra disease. However, niacin is rich in both vegetable and animal food.
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Vitamin B5 ( pantothenic acid, PANTOTHENIC ACID)

  • Definition: Water-soluble vitamin B is nutrients that promote energy production in foods consumed.
  • Role: This nutrient is a component of coenzyme A (coenzyme A), which is essential for the maintenance of life. These nutrients play an important role in the synthesis of fat, hormones and blood components.
  • Rich Foods: This important nutrient is rich in viscera, milk, avocados, seeds and broccoli.

Vitamin B5, or pantothenic acid, is an essential nutrient for all mammals as well as humans. These water-soluble nutrients are synthesized in plants and bacteria. This is the basic precursor to Coenzyme A, the most important coenzyme in our body. (vitamin c benefits)

The role of Vitamin B5

Most (95%) coenzyme A is contained in intracellular mitochondria (cell power plants). Vitamin B5, a part of Coenzyme A, is essential for producing energy from the carbohydrates, fats and proteins consumed. The role of this nutrient in energy metabolism is complex because it involves several chemical reactions. However, all of the B vitamins play a very similar role in the energy production process. For more information, see the Krebs cycle.

Coenzyme A is also a must-have ingredient for chemical reactions that cause cholesterol, hormones, vitamin A, vitamin D and melatonin (sleeping hormone) synthesis. Vitamin B5 also contributes to liver action through coenzyme A.

Pantothenic acid is readily available in nature, so deficiency rarely occurs. Also, you do not have to worry about toxicity. This is because no toxicity has been reported in humans.
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Vitamin B6

  • Definition: Water-soluble vitamin B, with more than 100 of the body’s supporting nutrients.
  • Role: plays an important role in sleep (through various neurotransmitters), immune health and cardiovascular health. It also acts to promote amino acid metabolism.
  • Rich Foods: These nutrients are abundant in legumes, bananas, potatoes, meat and nuts. (vitamin c benefits)

Vitamin B6 is a versatile nutrient. This nutrient is involved in more than 100 chemical reactions in the body and forms various forms. All forms of vitamin B6 contribute to the production of coenzyme to promote protein and amino acid metabolism. These coenzymes contribute to the process of transporting and degrading amino acids and removing carbon-containing groups of atoms.
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Vitamin B6 functions

This function is essential for all cells, so vitamin B6 is a nutrient that has a wide range of effects on our bodies. Vitamin B6 plays an important role in the body’s major systems and metabolism, including:

Converting glycogen (A large sugar molecule stored in the body) into glucose (a form of sugar that can be used as energy)
By promoting immune cell production,
Hormone health
Facilitation of fat metabolism
Promotes the synthesis of neurotransmitters that affect the nervous system
Regulation of blood homocysteine ?? concentration in cardiovascular health
Riboflavin, niacin and zinc are needed for vitamin B6 activation. Therefore, when choosing foods and supplements for vitamin B6 intake, you should make sure you take a balanced intake of vitamin B group nutrients and zinc. However, if you consume more than 100 mg per day for a long period, side effects including nervous system poisoning may occur.
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Vitamin B7 (Biotin, BIOTIN)

  • Definition Water-soluble vitamin B is a nutrient that contains sulfur and contributes to energy production.
  • It plays a role in regulating role gene expression, promoting hair and bone growth, promoting cellular signal processes, and contributing to the synthesis of glucose from non-carbohydrate components.
  • Rich Foods Most foods are abundant, but they are especially abundant in fish, whole grains, yeast, liver and avocado. (vitamin c benefits)

Biotin (or vitamin B7) is a nutrient that contributes to chemical reactions such as transformational magic.

Glucose is a monosaccharide which used as energy in the body. Vitamin B7 is mainly absorbed from carbohydrates. However, biotin promotes enzymatic reactions that enable this important energy source to be synthesized in fats and proteins.

Vitamin B7 also helps regulate gene expression. This is because the nutrients affect important proteins called transcription factors, proteins that decrypt DNA in cells. Biotin does not only affect DNA. Biotin also changes specific proteins that promote DNA alignment in the nucleus. This process also affects gene expression regulation.

Biotin also acts on the organs that are visible to the eye. These vitamins play an important role in bone and hair health.

Biotin deficiency is rare. Vitamin B7 is because the small intestine can be synthesized from bacteria. However, the actual amount absorbed is not known. Biotin is abundant in a healthy diet and toxic reactions have not been reported. Excessive intake may affect the results of certain tests. Therefore, if you ingest a large amount of biotin, you should tell your doctor before you get tested.
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Vitamin B9 ( folic acid, FOLATE)

  • Definition: Water-soluble vitamin B, a nutrient that plays an essential role in DNA and RNA formation.
  • Role: This nutrient controls cell metabolism and cell differentiation. This nutrient also promotes healthy tissue growth and red cell and immune cell regeneration, as well as contributing to DNA and RNA formation. This is a nutrient essential for fetal development, pregnant women and pregnant women who plan to eat enough folate.
  • Rich in food legumes, nutritionally fortified grains, asparagus, broccoli and spinach. (vitamin c benefits)

Folic acid is important in pregnant women because it can be understood by looking at the action of this nutrient in the body. Vitamin B9 is essential for DNA and genetic material formation. It also plays an important role in cell differentiation. Both of these processes are essential for a rapidly growing tissue like the fetus.
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Vitamin B9 In addition

In addition, the role of vitamin B9 in DNA and cell differentiation plays an important role during the life of a person. The same is true for the relationship between folic acid and coenzyme that controls cell metabolism. Folate is also essential for red blood cells and immune cells.

Deficiency of vitamin B9 can endanger cardiovascular health. Folic acid promotes the conversion of the amino acid homocysteine ?? to methionine. High levels of homocysteine ?? in the blood have a negative impact on the cardiovascular system.

Folic acid should be consumed more during pregnancy. The recommended nutrient intake (RDA) is 400 mcg for healthy adults and 600 mcg for pregnant women (US standards). If you do not get enough nutrients during pregnancy, your chances of under-fertilized births and neurological defects in the fetus will increase. Therefore, it is recommended that every woman in the age range of pregnancy consume more than 600 mcg of folic acid daily.
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Vitamin B12 (cobalamin, COBALAMIN)

  • Definition: Water-soluble vitamin B, a nutrient that acts as a coenzyme in the metabolism of folic acid.
  • Role: This nutrient is known to promote cardiovascular and nervous system health, protect nerve cells, and play an important role in DNA and red blood cell synthesis.
  • Rich Foods: These nutrients are abundant in animal foods as they can only be produced by bacteria present in the digestive organs of an animal. Seafood, beef, fish and eggs are rich in vitamin B12.
    (vitamin c benefits)

It is fortunate that you do not need to know the vitamin B12 chemical structure for a healthy choice. Vitamin B12 is the most chemically complex vitamin and is the only ingredient in cobalt, a metal that exists in the body in very small amounts.

These nutrients provide many different health benefits to our bodies as complex chemical structures.

Vitamin B12 promotes the following processes

Folate metabolism
DNA and erythrocyte synthesis
Mood adjustment
Maintain healthy homocysteine ?? concentration essential for protecting the heart and brain
The process of absorbing vitamin B12 is also not so simple. Absorption of vitamin B12 requires two steps. The microorganisms that exist in our bodies produce vitamin B12 from foods that contain protein. For absorption, vitamin B12 is first degraded from the protein ingested. This vitamin is then absorbed in combination with other proteins created above. Without these two steps, vitamin B12 is not absorbed by our bodies.

Veggies and vegans do not consume animal foods, which are a report of vitamin B, and are therefore likely to be deficient in vitamin B12. Therefore, you may need to consume additional functional foods. There have been no reports of side effects caused by this nutrient overdose.
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Vitamin C ( ascorbic acid , ASCORBIC ACID)

  • Definition: Water-soluble vitamins that act as antioxidant nutrients, coenzyme, and promote many chemical reactions in the body.
  • Role: Protects our body from harmful oxygen and promotes healthy collagen production that affects the skin and connective tissue throughout the body. Vitamin C also plays an important role in immune health and cardiovascular health.
  • Rich Foods: It is well known that citrus fruits are rich in vitamin C. Spinach, bell pepper, kiwi, cabbage, berries, tomatoes and broccoli are also vitamin C-rich foods. (vitamin c benefits)

Vitamin C is one of the most profound ingredients in food and nutrition. Therefore, it can be used for various purposes.

Essential vitamins act as antioxidant nutrients in the body. This nutrient neutralizes compounds that harm the body as harmful oxygen by easily donating electrons. This nutrient helps to protect cells throughout the body and maintain ideal health.
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Skin receives most vitamin C benefits

Skin is the body that receives the most vitamin C benefits. Vitamin C promotes the proliferation of skin cells and collagen synthesis in the skin. Collagen is a protein involved in the connective tissue of the skin and whole body. This nutrient promotes wound healing and helps to prevent wrinkles.

Vitamin C is also known to play an important role in the health of immune health. Vitamin C promotes the production of bacteria-resistant cells, such as leukocytes. Strong white blood cells help protect our body from the attack of foreign bodies and help keep you healthy. Leukocytes also accumulate vitamin C to protect themselves against harmful oxygen used to fight pathogens. Essential vitamins and antioxidant nutrients protect white blood cells from harmful oxygen produced during the pathogen-fighting process.

Taking Vitamin C Health Functional Foods is a good way to supplement this nutrient, which may not be enough for meals alone. Vitamin C is generally not harmful, but an overdose can cause pain in the digestive organs.
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Vitamin D (Calciferol, CALCIFEROL)

  • Definition: Sunlight is called vitamins. It is a fat-soluble vitamin that is produced when the skin is exposed to the sun. They are generally called vitamins, but they work more like hormones in the body.
  • Role: Vitamin D promotes bone health because it plays an important role in calcium absorption and utilization. This nutrient also promotes immune health, mood control and cardiovascular health by allowing you to maintain healthy blood pressure.
  • Rich food: sunscreen is sufficient for vitamin D synthesis, but still many people are deficient in this nutrient. Therefore, you may need to replenish with fat-rich fish, fortified grain and dairy products.

Vitamin D is divided into two types. It is called ergocalciferol and cholecalciferol as vitamin D 2 and D 3, respectively. Vitamin D 2 is often processed and used to make nutritionally fortified foods. Vitamin D 3 is produced by ultraviolet B (UVB) as a catalyst in our body. Exposure to the sun for only 15-30 minutes can produce enough vitamin D. So how is this possible?

UVB light reacts with vitamin D performs called 7-dehydrocholesterol present in the epidermis of the skin. When the UVB light reacts with 7-dehydrocholesterol, it converts the molecular structure to form a preactivated form of vitamin D, called 25-hydroxyvitamin D (25-hydroxyvitamin D). When this conversion is complete, 25-hydroxyvitamin D is absorbed into the blood. Then the vitamin D absorbed into the blood decomposes into a form that can be completely absorbed by our bodies in the liver and kidneys.
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The main role of vitamin D

The main role of vitamin D is to contribute to bone growth and bone health. Vitamin D can play a role in controlling the amount of calcium secreted from the serum. Sophisticated calcium balance is regulated in the parathyroid glands. When a low serum calcium level is detected, the parathyroid secretes a hormone that elevates the active vitamin D level in the blood.

These elevated levels of vitamin D raise serum calcium levels to normal levels. The calcium control function is as follows:

Dietary calcium intake in the small intestine.
Promotes calcium absorption in the kidneys.
Calcium is supplemented from bones when dietary calcium levels are low.
These nutrients also contribute to maintaining immune health, mood control and healthy blood pressure.

Our body can synthesize vitamin D with the help of sunshine. However, vitamin D deficiency is the most common of all vitamin deficiencies, and this tendency gets worse the closer to the equator. The reason is related to the angle of the sun. The lower the altitude of the sun, the more UVB is filtered from the atmosphere. Therefore, it is effective to take healthy functional food that meets the vitamin D recommendation.
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Vitamin E (tocopherol, TOCOPHEROLS and tocotrienols, TOCOTRIENOLS)

  • Definition: refers to eight fat-soluble vitamins that function as antioxidant nutrients.
  • Role: As the definition suggests, it acts as a powerful antioxidant nutrient. Vitamin E protects the body from harmful oxygen and helps maintain the cell membrane. This nutrient also promotes cell communication.
  • Rich Foods: Vegetable oils, nuts, green leafy vegetables, blueberries and broccoli are typical foods rich in vitamin E.

Most vitamins are secondary nutrients that act as a coenzyme to promote chemical reactions. However, vitamin E works independently. This powerful antioxidant nutrient provides a great benefit to the human body.

Harmful oxygen occurs when food is converted into energy in our body. In addition, harmful oxygen enters our body through the environment. These harmful oxygen harms our bodies if we do not cope properly.

Antioxidant nutrients such as vitamin E protect our body cells by neutralizing harmful oxygen. Vitamin E is lipid soluble and thus plays a particularly important role in preventing oxidation of fat. This protects the intestines, bloodstream, tissues and membranes.
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Vitamin E also contributes to immune health

Vitamin E also contributes to immune health. This nutrient enhances immunity by facilitating the binding of different immune cells and facilitating immune cell communication. This essential vitamin also plays an important role in maintaining vascular health.

The recommended daily intake (RDA) for healthy adults is 15-19 mg/day. However, average adult vitamin E intake is less than 10 mg per day. Therefore, it has been reported that 200-800 mg/day should be consumed to get the most effect (US standard).

This seems to be a large amount, but vitamin E is said to have relatively no side effects. In a very rare case, it has been reported that vitamin K deficiency or those taking coumadin therapy can cause blood clotting problems if ingested more than 1,000 mg per day.
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Vitamin K ( Philo quinone, PHYLLOQUINONE and menadione, MENADIONE)

  • Definition: A fat-soluble vitamin that binds calcium and affects the blood clotting process.
  • Role: This nutrient promotes protein activation and contributes to blood clotting and bone health.
  • Rich Foods: Vitamin K is rich in green leafy vegetables, broccoli, blueberries, olive oil, eggs and grapes.

K of Vitamin K is derived from “koagulation” which means coagulation in German. Considering this, we can easily guess the role of vitamin K in our body. These fat-soluble vitamins are essential nutrients to promote the normal blood coagulation process. This nutrient is involved in the synthesis of at least five proteins that regulate coagulation.

Vitamin K is also a chemical that triggers a chemical reaction that allows calcium to bind to proteins throughout the body. So Vitamin K is also associated with bone health. Vitamin K plays an important role in bone resurfacing, the process by which old bone tissue is replaced with new tissue, which is essential for maintaining bone health.
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Vitamin K exists in three forms

So Vitamin K exists in three forms. The first, vitamin K1, can be consumed through green vegetables and health functional foods. K2 is produced by bacteria in our intestinal tract. The last form, K3, is artificially processed and used for animal feed. The natural form of vitamin K1 is known to be harmless to the human body even when ingested in large quantities. Vitamin K is an essential nutrient in the blood clotting process, so excessive intake of vitamin K through the diet can interfere with the effectiveness of the drug to prevent blood clotting. Therefore, people taking anticoagulants should consult their physician before taking vitamin K supplements.

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