This article is the last in a series focusing on the different vitamins. The other vitamins that have already been covered are vitamin A, the B vitamins, vitamin C, and vitamin D.

What is vitamin E and what does it do for us? Vitamin E has long been known as the vitamin that helps skin heal when applied topically. There are those who buy bottles of liquid vitamin E to apply it to old scars in hopes that they will soon disappear through the magic of the vitamin. Despite many success anecdotes, research has shown that vitamin E as a topical healer of scars seems to be nothing more than a myth. However, the use of vitamin E as a healer is not completely fabricated. Vitamin E is actually the name for a group of fat-soluble compounds with antioxidant activities. It is likely that having an adequate intake of vitamin E (orally) helps the body mend itself in its most efficient manner. Vitamin E is also known to promote health and prevent coronary heart disease, cancer, eye disorders, and cognitive declines. However, this vitamin has not undergone much extensive or consistent research. New and old “benefits” of vitamin E continue to be questioned.

What happens if we do not take in enough vitamin E? Obvious symptoms of vitamin E deficiency are rare. It is possible for a normal person to not take in enough vitamin E, but still appear healthy. It is only when a low intake is paired with a rare disorder, such as abetalipoproteinemia, when a lack of vitamin can result in muscle weakness or retinal degeneration.

How much vitamin E should we take in? Can we take in too much? 22 IU is the recommended intake for adults. There is currently no evidence that one can take in too much vitamin E through consumption of natural foods.

How can we get more vitamin E? There are certainly vitamin E supplements available at pharmacies and sometimes even in grocery stores. Vitamin E is found naturally in almonds, wheat germ oil, sunflower seeds, peanuts, spinach, kiwis, mangoes, and tomatoes, among other foods.

Wearing sunglasses all of the time when you are outside can be harmful to your health, but it is important to use them. Confused? Well, your eyes have receptors in them that trigger Vitamin D absorption when they detect sunlight. If you block the UV rays from reaching your eyes, then it is likely that you will not absorb your daily need of Vitamin D from the sun. However, wearing sunglasses can help to protect your eyes so that they can stay healthier for a longer period of time.  There are many health benefits to wearing sunglasses because eyes that are regularly exposed to too much sun can develop serious and sometimes permanent damage.

First of all, when picking out glasses, you must make sure that you are not just picking out the ”cool” glasses that do not block the UV rays.  There are plenty of sunglasses out there that look snazzy that also do their job as eye-protection. Cheap glasses can actually do you more harm than good. For instance, if you have sunglasses that do not have any UV ray protection, then you would, obviously, increase your disclosure to UV rays. Because the sunglasses will keep some of the light out, you won’t realize that you are still exposing yourself to these rays and the UV light could cause damage to the retina. Another risk is that because there is less light, your iris opens to permit more light in, but when you wear cheap glasses, you allow the UV rays in along with the light.

You should wear the glasses if you think that you are outside long enough to get a sunburn or tan. Wearing them will greatly decrease the chance of  age related eye diseases. Some of these diseases include cataracts (cloudy formations on the lens inside the eye), yellowing of the white part of your eye, and photokeratitis (sunburn of the surface of the eyeball– the cornea).

Sunglasses also provide protection from glares. Good sunglasses could releave you from glare using polarization.

Have fun out in the sun, but make sure to protect your eyes from any UV damage!

This article is the fourth in a series focusing on the different vitamins. Other vitamins that have already been covered are vitamin A, the B vitamins, and vitamin C.

What is vitamin D and what does it do for us? Primarily, vitamin D helps the body absorb and maintain the right amount of calcium and phosphorus in our blood. It also helps reduce inflammation and modulates neuromuscular and immune function.

What happens if we do not take in enough vitamin D? Vitamin D deficiency is associated with rickets and osteomalacia in children and adults, respectively. Rickets is characterized by softening of bones, which often leads to fractures or deformities. This same disease in adults is known as osteomalacia.

How much vitamin D should we take in? Can we take in too much? Most people need about 5 micrograms of vitamin D per day, but this amount should be increased to 10 micrograms per day for those 51 to 70, and increased again to 15 micrograms per day for those over 70. The amount also varies slightly based on gender. Too much vitamin D causes your body to absorb too much calcium in the bloodstream. This is called hypercalcemia.  Symptoms include nausea, vomiting, poor appetite, constipation, weakness, and kidney stones. However, vitamin D toxicity is rare and is generally a result of taking supplements, thus it can be “cured” simply by not taking the supplements. Another way to treat vitamin D toxicity is to increase one’s intake of fluids in order to dilute the amount in the bloodstream.

How can we get vitamin D? The body can manufacture vitamin D on its own and does so with exposure to sun. However, getting too much sun will not cause vitamin D toxicity, because your body only produces a limited amount in this manner. You need less than an hour’s worth of sunshine. Common sources of vitamin D are dairy products: cheese, butter, and cream. Fortified milk also contains vitamin D; all milk in the U.S. falls under this description. Outside of dairy products, you can also find it in fish, oysters, and fortified cereals.

You see it boasted on orange juice cartons and fruit snack packs: “Contains 100% Vitamin C in each serving!” But how much vitamin C is this, and what does it do?

What is it and what does it do? Vitamin C is ascorbic acid. It is a water-soluble vitamin that is essential for the production of collagen. Collagen is found in many forms and used in many parts of the body, including cartilage and connective tissues (of our organs, bones, teeth, tendons, ligaments, etc.). It’s just about everywhere! In addition to that, it can be beneficial to take it along with iron, in order to help your body better absorb the iron. Lastly, it also helps your body protect the fat-soluble vitamins, such as A and E.

What happens if we do not take in Vitamin C? You may have heard of the disease scurvy; it is caused by a lack of Vitamin C. It was common centuries ago on long voyages because the crew did not have fresh fruits and vegetables that would last the entire voyage. Scurvy causes inflamed gums, loose teeth, easy bruising, and pain in the joints, among other problems. The British Navy solved the scurvy problem by drinking lime juice on longer journeys.

Can we take in too much Vitamin C? The recommended amount is 60 to 90 milligrams. Because it is a water-soluble vitamin, your body will excrete the extra amounts through urination. In fact, there are many products on the market that contain extremely high amounts of vitamin C, such as Emergen-C. However, these products are only useful if you aren’t able to get your vitamin C from other foods because your body simply flushes the excess out, which can make such products a waste if you’re getting enough vitamins anyway. It has been confirmed as safe for adults to take up to 2,000 mg per day. If you take more than that, the worst problem you might encounter is diarrhea.

What foods are naturally rich in Vitamin C? As you probably already know, Vitamin C is abundant in fruits, notably citrus fruits but also in vegetables.

There are 8 different B Vitamins: B1, B2, B3, B5, B6, B7, B9, B12. You might be familiar with that list of numbers; have you ever wondered why it had gaps? There are, in fact, substances, which were once thought to be vitamins, that fill these gaps. However, many of these “vitamins” had no nutritional value for humans or no reason to intake them, which betrays the definition of a vitamin (a substance essential in minute amounts for normal growth and activity of the body). For example, B4 (adenine) and B8 (adenosine monophosphate) are both synthesized by the body, which means there’s no reason to take it in. Vitamin B13 represents orotic acid, which was determined to have no nutritional value for humans.

Why do we need [the real] B Vitamins?

B vitamins all function a bit differently, but overall, they increase your rate of metabolism, promote cell growth and cell division (most importantly that of red blood cells), improve your skin and muscle tone, reduce your risk for pancreatic cancer, and enhance the function of your immune system and nervous system.

What happens if we do not take in B Vitamins?

Because each B vitamin serves a different purpose, not taking one will have a different effect than another. Lack of B1 can cause beriberi, and lack of B2 causes ariboflavinosis, while lack of B5 can cause acne. Logically, deficiency of the B vitamins on the whole causes effects that are the negative version of why we need them.

Can we have too many B Vitamins?
Most B Vitamins have no known toxicity level, because you body is able to get rid of excess B vitamins easily. More than 35 mg of B3 per day is not recommended. It can cause redness of the skin and with extremely high intake, nausea.

In what foods can I find B Vitamins?
B vitamins are found in whole, unprocessed foods. Examples include bananas, lentils, potatoes, beans, yeasts, and meat products, such as liver and turkey. B12 cannot be found in plants, which is a problem for vegans. Lack of B12 can cause neurological damage.

What do we need Vitamin A for?
You may have heard that eating carrots will improve your eyesight and have wondered have wondered if it was true (and if so, why?). Carrots contain Vitamin A, which is needed to form a light-absorbing molecule (retinal) in the retina of the eye. Eating carrots will not necessarily improve your eyesight, but because of the Vitamin A content will help you maintain healthy vision. In addition to being an essential vitamin for maintaining healthy vision, Vitamin A plays a role in gene transcription, immune function, bone metabolism, and skin health, among a few other functions.

What happens if we do not take in Vitamin A?
In the USA, for a person not to get enough Vitamin A is unlikely. A regular-sized carrot actually contains about four times as much Vitamin A as a person needs. However, a lack of Vitamin A eventually can lead to vision impairment, drying of the cornea, and even blindness. Unfortunately, each year hundreds of thousands of children in developing countries, primarily in Africa, become blind due to a lack of Vitamin A.

Can we have too much Vitamin A?
Just like anything else, too much of Vitamin A can be harmful. It is fat-soluble; thus, unlike when dealing with Vitamins B and C, an excess of Vitamin A cannot be disposed easily by the body. The first sign of a Vitamin A “overdose” is called carotenemia, in other words, when the person’s skin turns orange or yellow. If this discoloration is overlooked, though it is quite obvious, toxic death can occur.

In what foods (besides carrots) can I find Vitamin A?
Many daily vitamins contain Vitamin A, but it is relatively easy to find in foods that naturally contain it. In order of high Vitamin A content to low (but significant) Vitamin A content, the following foods also contain Vitamin A: liver, broccoli leaves, sweet potatoes, butter, kale, spinach, pumpkin, collard greens, cheddar cheese, cantaloupes, eggs, apricots, papayas, mangoes, peas, broccoli, and milk. (Carrots falls between the liver and the broccoli leaves.)

You are about to learn more about the kiwifruit than you probably want to.

Kiwis are among the most nutritionally dense fruits in the world. They are packed with powerful antioxidants and are extremely rich in many vitamins, flavonoids and minerals. They have more Vitamin C than oranges do, as much potassium as bananas have, and a lot of beta-keratin as well.  Vitamin C is a water-soluble antioxidant that has been proven to protect our body from free radicals– thereby improving one’s chances of leading a healthier life without all sorts of diseases. Vitamin E is also in kiwis. This vitamin is fat-soluble, therefore it compliments Vitamin C very well.

These fruits are very high in dietary fiber content. Fiber has been proven to reduce cholesterol levels. Not only does it have overall benefits, but it has been shown that consuming fibers also helps to control diseases, such as diabetes, by maintaining sugar levels. It also helps people with colon cancer because of the properties of fiber that allow it to bind to toxic compounds in the colon that then will be expelled.

Kiwis come from the fruit species Actinidia Deliciosa. They are hybrids between this species and others in the genus Actinidia. The kiwifruit originally was known by its Chinese name, yáng táo or Mihou Tao. However, after it was introduced to New Zealand, it was known as the Chinese gooseberry, because people thought that the fruit had a hint of gooseberry flavor. The United States began to import the fruit into the US, but they needed a shorter name that did not show a connection to China and could be connoted quickly to New Zealand.

Here are some other health benefits that studies have shown to be connected to eating the kiwifruit. Eating kiwis prevents asthma and wheezing and coughing (specifically in children). These fruits also help to prevent DNA mutations from occurring.

The kiwifruit is one of the most power-packed fruits on this planet. It is the most nutritionally dense fruit that also happens to taste delicious!

If you are having trouble getting all of the vitamins you need, you might consider taking daily vitamin supplements. Though there are a few studies against having people take multivitamins, in 2002, an article published in the Journal of the American Medical Association, and written by members of the Harvard School of Medicine,  concludes that “it appears prudent for all adults to take vitamin supplements.” Daily supplements, however, are not a “one-size-fits-all” kind of solution. There are many different types of multi-vitamins available. They are tailored specifically towards a specific gender and age group. You will find them clearly marked so you know which one to take. However, your doctor might suggest a different type depending on the deficiency you are experiencing.

Women’s vitamins typically come with higher iron and calcium than a “general formula” multi-vitamin. That’s because women naturally do not absorb as much iron as men and also lose iron through menstruation. Women also typically eat less red meat, which is full of iron. Women who have gone through menopause, however, usually do not need a supplement that has extra iron. The elderly have different needs than middle-aged adults and should look for vitamins that specifically address this. (Some are labeled “50+.”) Pregnant women also have very different needs and should consult a doctor about taking supplements during their pregnancy. Prenatal vitamins often contain higher levels of folic acid and iron than the typical one.

If a bottle is labeled “high potency,” what does this mean? The FDA allows a company to label their multivitamin as having high potency if at least two-thirds of the included vitamins supply 100% of the recommended daily value. It usually means that the multivitamin provides a substantially high amount of both vitamin B and vitamin C.

It is important to remember that the best way to obtain vitamins is by eating vitamin-rich foods, not by taking supplements. Also, if your diet is rich in a certain vitamin, you should avoid taking supplements that cause you to have too much of that vitamin. Too much of anything can be more detrimental than helpful.

MonaVie is a juice that supports your body’s antioxidant and nutritional needs. The secret behind the juice is the Brazilian açai berry—one of nature’s top superfoods.

It is pretty expensive to drink this juice, but many people think that is completely worth it. For example, I know a woman who was diagnosed with breast cancer. She had the surgery but did not want to go through any of the chemotherapy processes. At first she was only taking Vitamin C injections, but she then heard about MonaVie and started to drink this juice. She is now cancer free, and she believes that a major source of this successful recovery was due to this juice.

There are a few products that MonaVie makes. The four juices, soon to be five, are The Premier Acai Blend, Pulse, Active, and a Kosher version. The Acai blend is the  original juice and usually is taken by children under twelve or pregnant women. The original blend is full of body-beneficial fruits and is designed to nourish your body with powerful antioxidants and nutrients such as Açai, white grape, apple, acerola, aronia, purple grape, cranberry, passion fruit, prune, kiwi, blueberry, wolfberry, camu camu, pomegranate, lychee fruit, pear, banana, cupuaçu, and bilberry. MonaVie Active is bursting with antioxidants and phytonutrients and features a blend that supports joint health, while MonaVie Pulse has a sweeter taste and features a blend of fruits specifically chosen to nutritionally support cardiovascular health.

Not only is this juice extremely healthy for you, but it also is provided to you in an interesting manner. Run like a close-knit networking system, MonaVie is designed to work in a “tree-like” fashion. What I mean is that you sign up under a “sponsor” and then you try to find people for you to sponsor. Every time the people below you buy the juice, you receive commission. Just having two or three people below you can earn you $50-$100  a week! It ends up being a very close family of people who are looking to promote health in the world.

Ever heard of this stuff? It is called Airborne, and my roommate swears by this “stuff” whenever she thinks that she is about to get sick. Airborne is a drug-free formula that was developed by a second grade teacher at Spreckels Elementary School near Carmel, California. With all of the sick elementary kids around all of the time and her busy lifestyle, she wanted to make something that would support her immune system. After talking to herbalists, specialists, nutrition experts and more, she was able to come up with a formula that eventually would become the leading herbal supplement in retail drugstores, supermarkets and mass merchant retailers nationwide.

The Airborne that my roommate uses comes in a tablet format that you are supposed to dissolve in 4-6 ounces of hot or cold water. I personally think they taste good without the water (I will admit that I have licked the tablet before putting it in a glass) but that the taste is a little weak when it is dissolved–as if it were water with a small squeeze of lime. However, there are different flavors such as Zesty Orange, Lemon-Lime, Pink Grapefruit, and Very Berry.

What is in Airborne that makes it such an immune system booster? Well this dietary supplement has so much packed into one tablet that I do not even know where to begin. It is a special blend of zinc, ginger, echinacea and 13 other vitamins, minerals and herbs. Some of the vitamins it contains are vitamin A, vitamin C, and vitamin E. It also contains selenium, manganese, magnesium, riboflavin, amino acids, and more.  It has also been studied by scientific studies and medical journals and has been shown to support the immune system. It is safe and meets the rigorous safety standards of the Dietary Health and Supplement Act (DSHEA) and the Federal Food, Drug and Cosmetic Act.

You can get Airborne at a variety of stores such as Walgreens, Walmart, CVS, BJ’s, Costco, Trader Joe’s, and more. The average price for a pack of 12 tablets is seven dollars. It may be mental, but I do believe that Airborne is a great natural way to help boost your immune system when you are starting to feel sick.