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Thursday, July 29, 2010

vitamin D for healthy bones

Vitamin D

Vitamin D is a vitamin (a substance the body requires in small doses for proper nutrition and function) that is fat-soluble, meaning that it is dissolved and stored in the fat of your body. Vitamin D maintains proper levels of calcium and phosphorus in the blood and together with calcium builds strong bones. The November 9, 2005, issue of JAMA contains an article about sufficient levels of vitamin D for healthy bones.


Sun exposure for 10 to 15 minutes at least twice a week usually provides adequate amounts of vitamin D. Certain conditions such as cloud cover, northern climates, pollution, and the winter months may not provide adequate sunlight exposure. Excess sun exposure causes skin cancer, so you should limit exposure to sunlight, not use tanning beds, and wear protective clothing and a sunscreen with a sun protection factor (SPF) of at least 15 when outdoors for longer than 10 to 15 minutes twice a week. Infants should be kept out of direct sunlight all together.


When vitamin D levels are low, bones become weak and brittle. In children, vitamin D deficiency causes a disease called rickets, which results in poorly developed weak bones, delayed growth, immune deficiencies, and, when severe, seizures. In adults, vitamin D deficiency causes a disease called osteomalacia, which results in weak bones, fractures, bone pain, and weakness. Low levels of vitamin D may be a factor in osteoporosis (thin bones).


Infants who are exclusively breast-fed or receiving less than about 2 cups a day of vitamin D fortified formula or milk

People who have darker-pigmented skin

People with very limited sunlight exposure

People with fat malabsorption diseases, such as pancreatitis, cystic fibrosis, celiac disease, and surgical resection of the bowel

People who have liver or kidney disease or enzyme deficiencies

People in the northern hemisphere during winter


For infants to adults aged 50 years, the daily adequate intake is 200 international units (IU) of vitamin D. For adults aged 51 to 70 years, 400 IU is required, and for those older than 70 years, 600 IU is recommended. Discuss with your doctor the proper vitamin D intake and sun exposure for you and whether you should take a supplement, especially if you are at risk of developing a deficiency. Too much vitamin D can occur from taking excess vitamin D supplements and can cause serious problems, such as nausea, vomiting, and weakness or even confusion and heart rhythm abnormalities.

OKRA (Ladies Finger) boiled and salt / pepper

A guy has been suffering from constipation for the past 20 years and
Recently from acid reflux. He didn't realize that the treatment could
Be so simple -- OKRA! He started eating okra within the last 2 months
And since then have never taken medication again. All he did was
Consume 6 pieces of OKRA everyday. He's now regular and his blood
Sugar has dropped from 135 to 98, with his cholesterol and acid reflux
Also under control.

Here are some facts on okra (from the research of Ms. Sylvia Zook,
PH.D (nutrition), Universityof Illinois.

'Okra is a powerhouse of valuable nutrients, nearly half of which is
Soluble fiber in the form of gums and pectins. Soluble fiber helps to
Lower serum cholesterol, reducing the risk of heart disease. The other
Half is insoluble fiber which helps to keep the intestinal tract
Healthy, decreasing the risk of some forms of cancer, especially
Colon-rectal cancer. Nearly 10% of the recommended levels of vitamin B6
And frolic acid is also present in a half cup of cooked okra.

Okra is a rich source of many nutrients, including fiber, vitamin B6
And frolic acid. He got the following numbers from the University of
Illinois Extension Okra Page .

Please check there for more details.

Okra Nutrition (half-cup cooked okra)
* Calories = 25
* Dietary Fiber = 2 grams
* Protein = 1.5 grams
* Carbohydrates = 5.8 grams
* Vitamin A = 460 IU
* Vitamin C = 13 mg
* frolic acid = 36.5 micro grams
* Calcium = 50 mg
* Iron = 0.4 mg
* Potassium = 256 mg
* Magnesium = 46 mg

These numbers should be used as a guideline only, and if you are on a
Medically-restricted diet please consult your physician and/or

Ms Sylvia W. Zook, Ph.D. (nutritionist) has very kindly provided the
Following thought-provoking comments on the many benefits of this
Versatile vegetable. They are well worth reading.

1. The superior fiber found in okra helps to stabilize blood sugar as
It curbs the rate at which sugar is absorbed from the intestinal

2. Okra's mucilage not only binds cholesterol but bile acid carrying
Toxins dumped into it by the filtering liver. But it doesn't stop

3. Many alternative health practitioners believe all disease begins in
The colon. The okra fiber, absorbing water and ensuring bulk in
Stools, helps prevent constipation.

Fiber in general is helpful for this but okra is one of the best,
Along with ground flax seed and psyllium. Unlike harsh wheat bran,
Which can irritate or injure the intestinal tract, okra's mucilage
Soothes, and okra facilitates elimination more comfortably by its
Slippery characteristic many people abhor. In other words, this
Incredibly valuable vegetable not only binds excess cholesterol and
Toxins (in bile acids) which cause numerous health problems, if not
Evacuated, but also assures their easy passage from the the body.

The veggie is completely non-toxic, non-habit forming (except for the
Many who greatly enjoy eating it), has no adverse side effects, is
Full of nutrients, and is economically within reach of most.

4. Further contributing to the health of the intestinal tract, okra
Fiber (as well as flax and psyllium) has no equal among fibers for
Feeding the good bacteria (probiotics)

5. To retain most of okra's nutrients and self-digesting enzymes, it
Should be cooked as little as possible, e.g. With low heat or lightly
Steamed. Some eat it raw.
Also known as Gumbo, bamya, bamies, and ladies' fingers; edible seed pods of Hibiscus esculentus. Small ridged mucilaginous pods resembling a small cucumber, grown in south America, the West Indies, and India; used in soups and stews. There are two varieties: gomba are oblong, bamya are round. A 100-g portion (raw) is a rich of vitamin C; a good source of calcium; a source of carotene (500aI1/4g), vitamin B1, and folate; contains 4ag of dietary fibre; supplies 30akcal (125akJ).
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