Vitamin D is a fat-soluble vitamin.  The recommended dose for adults is  1250 mg per day. Vitamin D can be synthesized in adequate amounts by most mammals exposed to sunlight.

·      Benefits the immune system.

·      Reduces the cancer risk.

·      Helps with bone formation; helps to use calcium and phosphorous producing strong bones and teeth.

·      Vitamin D increases the intestinal absorption of calcium for mineralisation of bone, ·      Healthy body weight ·      Reduce the risk of MS

·      Protects from radiation damages.

Resent study shows that individuals who have vitamin D deficiency more likely to have cardiovascular disease.

Vitamin D insufficiency was associated with significantly faster declines in both episodic memory and executive function performance, which may correspond to higher risk for event of Alzheimer’s disease and dementia.

Older adults require more vitamin D because they typically spend less time outside getting vitamin D from the sun and their skin does not produce vitamin D as efficiently as younger adults.

The following foods are good source of vitamin D:

Beef liver

Cod liver oil

Salmon

Sardines

Swordfish

Tuna

Wellbeing Welfare of Drinking Coffee

Most of us start the day with a nice hot cup of coffee. This magical beverage helps us to tackle our daily activities.

Coffee, Coffea is a genus of flowering plants in the family Rubiaceae. The seeds, called coffee beans are used to make different coffee drinks.

The regular black coffee has very low calorie content. It is obvious if you add milk and sugar to it the calorie of your beverage will increase. Recent studies reflect that two or three cups of regular coffee are beneficial to your health.

It contains the following vitamins; niacin, riboflavin and minerals; potassium, magnesium and manganese. Caffeine is an antioxidant and it is considered to be both a drug and a food additive, its recommended daily intake is 400mg.  One regular cup of coffee contains 90-95 mg caffeine.  Coffee contains more antioxidants than the red wine, black and green tea contain, these are the followings

·      Cafestrol is available in decaf coffee as well

·      Trigonelline  a bitter alkaloid

·      Chlorogenic acid a phenolic compound with its antioxidant, antibacterial and anti-inflammatory effects

·      Hydroxycinnamic acid has the most active antioxidant properties in coffee

·      Melanoidins and

·      Quinine a bitter compound.

Coffee drinkers have less risk of heart disease and diabetes type 2.  Coffee increases your daily fibre intake. Drinking coffee decreases the possibility of Alzheimer’s and Parkinson’s diseases. Two cups per day can lower the hazard of liver cancer.

Coffee can also prevent retinal damage due to oxidative stress.

The studies definitely showed that caffeinated had the greatest benefits than the decaf coffee.