What Is Vitamin G?
Vitamin g is a term used to refer to several different compounds found naturally in many fruits and vegetables. These include: Lutein, zeaxanthin, chrysin, pterostilbene, quercetin, and other flavonoids. All these compounds are known as carotenoid antioxidants because they protect against macular degeneration (AMD), which is the leading cause of blindness worldwide.
The most common form of vitamin g is lutein, which is present in blueberries, strawberries, grapes, apples and carrots. Other forms include zeaxanthin from green tea leaves and red wine. These compounds are thought to have antioxidant properties that may prevent damage caused by free radicals. Free radicals are unstable molecules with unpaired electrons that can react with other substances or even your own body cells causing them to malfunction.
Other types of vitamin g include anthocyanins, which are found in berries such as cranberries and black currants; lycopene, which is found in tomatoes and potatoes; catechins, which are found in broccoli sprouts and kale; phytosterols, which are present in citrus fruits like lemons and grapefruits; flavones, which are present in peanuts and sesame seeds.
When most people think of vitamin g they think of the nutrient that prevents and treats deficiency-related diseases such as rickets in children and osteomalacia in adults. This is actually classified under vitamin d, but even the name “vitamin g” has fallen out of use and it is now referred to as vitamin D3.
Vitamin g deficiency is rare since it can be found in a wide range of foods with only small amounts needed for good health. It is also added to many foods as a preservative especially in low-fat products to prevent the negative effects of oils on vitamins a and d.
Most research into the role of vitamin g has been related to eye diseases such as age-related macular degeneration (AMD). This condition is the leading cause of blindness in older people and symptoms include blurred vision and problems recognizing people’s faces. It is caused by damage to the retina at the back of the eye, but it is not yet clear whether this is linked to insufficient consumption of vitamin g in the diet or simply an inherent genetic tendency.
Vitamin g for skin and hair
Vitamin g is an important antioxidant that helps protect against a range of conditions and symptoms. It can be found in a wide range of foods in small amounts and is added to many low-fat products as a preservative.
Can vitamin g improve skin?
Vitamin g and skin—also known as the sunshine vitamin—are often grouped together since both have antioxidant activity and can improve skin health. These antioxidants protect against free radicals, which are unstable molecules that can cause cell and tissue damage leading to conditions such as wrinkles and age spots. While both g and d can be found in a range of foods, they are most commonly associated with their roles in treating specific skin conditions.
Vitamin g is commonly used to treat the early stages of rickets in children, a condition that causes soft bones and skeletal deformities due to a lack of vitamin d. It can be found in a range of foods but, for those at-risk groups, it is often prescribed as a supplement. Vitamin g supplements are also commonly used to treat osteomalacia in adults, another bone disorder caused by a deficiency in vitamin d.
Vitamin d is commonly used in the cosmetics industry to treat a range of skin conditions and health experts often advise people to use more sunscreen when taking vita g supplements since this can make the skin more sensitive to UV rays.
Both g and d are fat-soluble vitamins that are best absorbed when taken with dietary fats. Vitamin g is also available as an oil-based supplement for those who have difficulty eating the recommended foods for the day. Those with specific skin conditions like psoriasis may find that their condition improves when taking g and d supplements, especially in high doses.
Vitamin g for hair
Like skin and bones, strong and healthy hair is also dependent on a proper amount of vita g in the diet. The nutrient helps keep hair looking glossy and locks from falling out which is why many people notice increased hair loss when they start taking g supplements.
Low levels of g and d can cause hair to become weaker and more prone to breakage while the development of hard nodules or cysts on the scalp is also a common sign of deficiency. While a poor diet is the most likely cause of g deficiency, there are a number of other more serious medical conditions that can also cause hair loss.
For this reason, it is recommended that you see your doctor and get your blood tested before starting a treatment program. They can determine how severe your g deficiency is and whether or not you require additional nutrients such as folic acid, biotin, iron or iodine.
A healthy and balanced diet should provide all the vita g you need each day but most men do not eat enough leafy green vegetables like kale, collard greens and spinach.
Vitamin g food sources
While leafy greens are the best dietary source of g, there are a range of other healthy foods that are rich in vita g.
1 cup of:
Collard greens: 523 mcg
Spinach: 495 mcg
Kale: 464 mcg
Swiss Chard: 452 mcg
Broccoli Raab: 378 mcg
Watercress: 364 mcg
Turnip Greens: 286 mcg
Dandelion Greens: 280 mcg
Parsley: 203 mcg
Mustard Greens: 166 mcg
Arugula: 125 mcg
Turnip Green and Yellow Brassica vegetbles: 112 mcg
Other g-rich foods include: tempeh, sunflower seeds, pumpkins seeds, peanuts and cabbage. Contrary to popular belief, grains and cereals are not particularly good sources of g.
Sources & references used in this article:
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