Vitamin K and Sources

• involved in bone and tissue metabolism
• fat-soluble vitamin
• heat stable
• the k vitamins are readily destroyed by light, alkali, and alcohol

Sources and How Much Vitamin K They Contain

• Olive oil----55
• Brussel sprouts----177
• Broccoli----180
• Spinach----380
• Collared green----440
• Cabbage----145
• Okra----40
• Green beans----33
• Asparagus----60
• Lentils----22

Vitamin A

Vitamin A is need by the retina of the eye in the form of a special metabolite, the light-absorbing molecule retinal. 
Sources of Vitamin A:

• Liver
• Carrot
• Broccoli leaf
• Sweet Potato
• Butter
• Kale
• Spinach
• Pumpkin
• Collard Greens
• Cheddar Cheese
• Cantaloupe Melon
• Milk
• Pea
• Broccoli
• Mango
• Papaya
• Egg
• Apricot

Vitamin A plays an important role in these bodily functions:

• antioxidant activity
• skin health
• bone metabolism
• immune function
• vision
• gene transcription
• embryonic development and reproduction
• haematopoiesis

Vitamin E: Recommended Intake and Sources

RECOMMENDED INTAKE (DAILY)

• 0 to 6 months:  4 mg/day
• 7 to 12 months:  5 mg/day

Children

• 1 to 3 years:  6 mg/day
• 4 to 8 years:  7 mg/day
• 9 to 13 years: 11 mg/day

Adolescents and Adults

• 14 and older:  15 mg/day

SOURCES

• papayas
• broccoli
• asparagus
• mangoes
• rockfish
• canola oil
• blue crab
• sweet potato
• pumpkin
• tomato products
• green leafy vegetables, like spinach, turnip, beet, collard, and dandelion greens
• nuts and nut oils, like almonds and hazlenuts
• seeds and seed oils, like sunflower and safflower
• fortified cereals

Sources of Vitamin C from Animals

Animal Source                   Amount (mg/ 100g)



Calf liver (raw)                            36


Beef liver (raw)                           31


Oysters (raw)                             30


Cod roe (fried)                          26


Pork liver (raw)                        23


Lamb brain (boiled)                  17


Chicken liver (fried)                 13


Lamb liver (fried)                    12


Calf adrenals (raw)                  11


Lamb heart (roast)                   11


Lamb tongue (stewed)             6


Human milk (fresh)                   4


Goat milk (fresh)                      2


Camel milk (fresh)                   5


Cow milk (fresh)                     2

Health Benefits of White Tea

• Healthy Skin:  Free radicals from staying out in the sun too long, stress, and a poor diet can damage the skin and cause it to prematurely age.  By scavenging free radicals, white tea protects the skin and helps to reverse some of the damage.  Drinking white tea promotes healthy and radiant skin.
• Stronger Bones:  People who drink tea regularly had greater bone density and strength than non-drinkers.  White tea may also have beneficial effects for sufferers of arthritis and osteoporosis.
• Lower Blood Pressure:  Studies show that white tea can thin the blood and improve artery function.  It helps lower high blood pressure and maintain a healthy one.  By promoting strong and healthy blood vessels, white tea guards against the ravages of stroke.
• Healthy Teeth and Gums:  White tea contains small amounts of flouride and other nutrients which keeps the teeth strong and healthy.  It also kills the bacteria which causes plaque, tooth decay, and bad breath.
• White Tea Antioxidants:  Antioxidants are nutrients that protect the body from damage by free radicals.  Free radicals are nasty things that go around wreaking havoc on your body, damaging DNA and accelerating aging.  Antioxidants scoop them up and neutralize them.  White tea is loaded with these protective nutrients.
• Cancer Prevention:  White tea may have profound power against cancer-causing cells and against many different types of cancer, such as colon, prostate, and stomach cancers.  Flavonoids, a class of antioxidants, inhibit the growth of cancer cells and prevent the development of new ones.  In some caes, white tea has been found to work as well as prescription drugs, but without the side effects.

..........more health benefits click on the link below
http://www.whiteteaguide.com/whiteteahealthbenefits.htm

Why Water is Important

• Humans can survive several weeks without food, but only a few days without water.  The exact amount of water a human needs is highly different individually, it depends on the condition of the subject, the amount of physical exercise, and on the environmental temperature and humidity.  In the United States, the reference daily intake is 3.7 litres per day for human males older than 18, and 2.7 litres for human females older than 18 including water contained in food, beverages, and drinking water.  It is a common misconception that everyone should drink two litres of water per day and is not supported by scientific research.  For example, people in hotter climates will require greater water intake than those in cooler climates.  An individual's thirst provides a better guide for how much water they require rather than a specific, fixed number.  A normal person should urinate 4 times a day, and the urine should be a light yellow color.
• A constant supply is needed to replenish the fluids lost through normal physiological activities, such as respiration, perspiration, and urination.  Food contributes 0.5 to 1 litre, and the metabolism of protein, fat, and carbohydrates produces another 0.25 to 0.4 litres, which means that 2 to 3 litres of water for men and 1 to 2 litres of water for women should be taken in as fluid in order to meet the reference daily intake. 
• Water is essential for growth and maintenance of our bodies, as it is involved in a number of biological processes.  Abundant sweating can increase the need for electrolyte (salt) replacement.  Water intoxication, the process of consuming too much water too quickly, can be fatal.
• The human kidneys will normally adjust to varying levels of water intake.  The kidneys will require time to adjust to the new water intake level.  This can cause someone who drinks a lot of water to become dehydrated more easily than someone who routinely drinks less.  Survival classes recommend that someone who expects to be in an environment with little water (such as a desert), not to drink water excessively, but rather to drink gradually decreasing amounts for several days before their trip to accustom the kidneys to making concentrated urine.  Not using this method has been known to be fatal.

An Apple a Day Keeps the Doctor Away

Researchers suggest that apples reduce the risk of colon cancer, prostate cancer, and lung cancer, heart disease, weight loss, and controlling cholesterol, as they do not have cholesterol but fiber which reduces cholesterol by preventing reabsorption and are bulky for their caloric content.  Apples contain relatively low amounts of Vitamin C, but are a rich source of antioxidant compounds.  The fiber content helps regulate bowel movements and may thus reduce the risk of colon cancer.  

To learn more about the health benefits of Apples, click on the link below:
http://www.healthdiaries.com/eatthis/10-health-benefits-of-apples.html