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Low vitamin D levels and deficiency have also been associated with an increased risk of heart attacks and cancer fatality. [16]If you don’t go out in the sun much or eat salmon or fish liver oil, taking vitamin D supplements has been shown to promote longevity, particularly in older adults in care facilities or those who are hospitalized. Supplements might reduce the risk of respiratory tract infections. [17] [18]Vitamin D ToxicityVitamin D toxicity is especially rare. Spending lots of time in the sunshine doesn’t cause vitamin D toxicity, but taking high amounts of supplements could be problematic. The main complication of vitamin D toxicity is excessive amounts of calcium in the blood (hypercalcemia). Symptoms of hypercalcemia include weight loss, fatigue, lack of appetite, high blood pressure, and kidney damage. The general recommendation is to avoid going over the upper limit of 4,000 IU daily for adults. Some people take vitamin D therapeutically at higher doses under doctor supervision while monitoring their calcium intake and calcium levels to avoid hypercalcemia. It’s best to visit your doctor if you’d like to check your vitamin D levels and discuss supplementation or diet changes. Vitamin EVitamin E is a powerful antioxidant that helps prevent aging and protects fatty acids in your cell membranes from harmful free radicals.

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You’d actually go blind without it! Vitamin A is an immune system booster that’s also necessary for cell growth, including hair growth. [2] [3] [4] Vitamin A is vital for fertility and fetal development. [5]Keto Food Sources of Vitamin AAnimal products such as the following are the only direct sources of vitamin A: LiverFish liver oilButterYour body can also derive vitamin A from certain carotenoidantioxidants in plants (provitamin A). Beta-carotene is the most efficient of these, and is found in higher amounts in veggies like kale, spinach, and carrots. [6] [7]Keep in mind that, depending on factors like genetics, provitamin A isn’t always efficiently converted into retinol, which is the active form of vitamin A. Those on a vegan diet or a diet lacking in meat, fat, and vegetables could be at risk of vitamin A deficiency.