Archive for the ‘Nutrition’ Category

The great debate is on. Which is better, a juicer or a blender? There are advocates of juicing machines and there are also advocates of blenders? So, which one is better? Well, we are going to discuss blenders versus juicers so you can decide if you should buy juicer or blenders.

With a juicing machine, you will be able to extract juice from fruits and vegetables. With the use of blenders you will be able to prepare smoothies and many other things. Smoothies retain the fiber of fruits and vegetables which they initially come with. Everything is still in the drink and this is one of the many things which allow smoothies to stay in the fridge longer than juices. All you need to preserve your smoothie is put it in a glass container, fill it to the brim to prevent oxidation and seal. Just remember to shake the smoothie before drinking it after storage.

Fresh fruit and vegetable juices is the shortcut to health. It is especially difficult to have children eat vegetables and fruits. Even adults dislike eating some vegetables. With the help of various juicing recipes found for free today, you will be able to introduce to your body lots of nutrients, vitamins and minerals which you would have otherwise missed. Juice is ideal for people who want to clean their body or people who want to lose weight. Juice is a good agent for cleansing and healing the body.

Remember that it is always better to use organic produce because they are a lot better. They may cost more money but you will be getting more in return. You will get produce which is free from chemicals. Some experts say that it is better to juice vegetables and eat fruits because your body still needs fiber. Fiber can slow down the absorption of sugar by the body.

Millions of people around the world drink coconut water daily. The coconut used to be a popular staple in America before the last World War. Coconut oil was commonly used in cattle feed. Everything changed when farming turned into the manufacture of food. Soy replaced coconut as cattle feed because it makes the cows fatter, and coconut products all but disappeared from supermarket shelves in America. That is until recently. The recent health backlash against the American food industry has seen a revived interest in coconut food products, especially coconut water.

For the many people who regularly go to the gym or like to go running dehydration is very important. It is vital to replace not only lost water but also electrolytes. It might come as a bit of a surprise to some that coconut water contains more electrolytes such as magnesium, potassium, calcium and chloride than any sports drink. This makes coconut water the ideal isotonic drink. It is 99% fat free and low in sugars. Coconut water sold by Zico, O.N.E and Vita Coco is organic and free of preservatives.

The health benefits of coconut water do not stop there. Lauric acid that is also found in mother’s milk is present in coconut water in significant amounts. This fatty acid is an antimicrobial agent that provides protection for the body against viral infection. It also helps to detoxify the digestive tract and balance the pH of the body.

Research has also shown that drinking coconut water helps to reduce urethral and kidney stones and helps to control diabetes. There are also some researchers who make claims for coconut water and coconut oil being effective in fighting cancer and HIV.

For many these big claims for coconut water are not so important. They see that coconut water is the most effective isotonic drink available and that coconut is a renewable and earth friendly resource. These facts are not in doubt, and these facts by themselves should make more people start including coconut water in their regime of fluid intake.

Vitamin D is one of the essential vitamins that are needed by the body for normal functioning. However, there can be times when people are deficient in such vitamin because of a lot of reasons. This deficiency makes them ask themselves, ‘how much vitamin D should I take?’ Before that question has to be answered, it would be best if you know the reasons behind the deficiency. In that manner, you will know what the necessary interventions are especially when you start to develop low vitamin d symptoms. The following are the usual reasons why people develop vitamin d deficiency.

• First in the list are those people who often use sunblocks when they go outdoors and spend some time being exposed under the sun. As you may have noticed, sunblocks have different SPF levels. Those that are above SPF 15 already have the capability to block the sun rays. As such, the sunlight cannot completely penetrate the skin, thus less production of vitamin D will happen. With this, longer exposure under the sun would be needed.

• Next are those people who usually just stay indoors. Remember that sun exposure is also important in order to stimulate the production of vitamin D in the body. However, you should do it early in the morning between 6 and 9 in the morning.

• Dark-skinned people. Since their skins are highly pigmented, it follows then that the efficiency of ultraviolet absorption will also be less.

• Those people who drink medications that have interactions with vitamin D. These medications include carbamazepine, anti-HIV pills, primidone, and phenytoin.

• Aging people who have thinner skin. The deficiency of such vitamin is not only because of the thin skin but because also of the wear and tear that is happening in the body.

• People who are diagnosed with renal problems, liver diseases, and Crohn’s disease. These are the people whose vitamin D production is also affected because of the inability of the organs to produce and synthesize the vitamin well.

The body requires, nearly, eighty different kinds of minerals for healthy growth. These minerals are necessary not just for the improvement and proper growth of hair, teeth, nails and energy production, but for the bones as well, in order to increase one’s height. Some of the more important minerals, serving the purpose of making your height grow faster include:

Calcium

Calcium strengthens bone and teeth formation. It also assists the body in balancing the body, and in blood coagulation. Calcium can be found in dairy products, especially milk, shell, salmon, shrimp and broccoli. Patients with gastritis may suffer from confusion, vomiting and muscle pain, if they consume too much milk and antacid, resulting in an over dosage of calcium within the body. Doctors recommend the daily intake of this mineral to be between 800 to 1000 mg.

Zinc

Consumption of food with Zinc will not only make your height grow faster, but also improve cell production, with the growth and repair of tissues. Deficiency in Zinc can prove to be harmful for the body, resulting in digestion problems and shortage of other nutrients as well; since Zinc assists in producing energy from different nutrients. To avoid a shortage of this mineral, eat more seafood, green vegetables and whole grain products, with a daily dosage of around 15 mg.

Other minerals, one should also take into consideration if wishing to make their height grow faster, include, Magnesium, which controls the body’s metabolism system and Iron, which is essential for producing blood. So, when you are keen to improve your height, change your diet in order to strengthen your bones, but always take care of marinating a balanced diet.

My best advice for you would be to ignore all the how to grow taller scam methods that you see advertised on TV or magazines. Those silly pills or stupid gadgets won’t help you. If you want to know how to grow taller naturally and get results, which will stay forever, then try GrowTaller4Idiots guide.

Fish oils in general are one of the best-documented supplements in terms of empirical support for their health benefits. Especially for people on less-than-optimal diets (we all have our vices), fish oil supplementation is often a good idea, as it has been found in various research to have positive effects on several markers of health.

Nevertheless, it’s possible that cod liver oil is an even better alternative to conventional fish oils.

Cod Liver Oil vs Conventional Fish Oil

Vitamin A & D

The main difference between cod liver oil and conventional fish oils is that cod liver oil also contains high levels of vitamin A and D. Vitamin A is primarily responsible for vision and is particularly important for night vision. It also plays a role in immune function and the regulation of various hormones in the body. Vitamin D, on the other hand, regulates absorption of calcium and is therefore responsible for bone mineral strength, as well as various other processes in the body. Lack of vitamin D has also been linked to disruption of various hormones and problems with hair growth cycles.

Omega-3s

Both conventional fish oils and cod liver oils contain high levels of omega-3 fatty acids, which are often the primary reason people take fish oils. Omega-3 and omega-6 balance is thought by many health experts to be a very important factor for overall health, and supplementing omega-3s generally helps to correct that balance, as most people take in far more omega-6 fatty acids than omega-3s. Cod liver oil tends to have higher levels of omega-3s per serving than conventional fish oils, which is no surprise since liver in general is the most nutrient dense food available to most people.

Overall it’s still unclear whether cod liver oil is superior to conventional fish oils, and the quality of the source is likely more important than the distinction between the two, but in terms of nutrient values, cod liver oil comes out ahead all around.

If you have decided to make green smoothie recipes a regular part of your diet, you are obviously someone who is very committed to your health. One thing you may want to consider doing to take things to the next level is to add super foods into your daily smoothie recipe. Very often these are foods that you know about and want to get into your diet but are unsure exactly how to accomplish this. Smoothies are a great way to do it!

While some of these ingredients may be expensive, they aren’t all. In fact, many of these foods can fit into any budget. Let’s take a look at some super foods you may want to toss into your smoothie maker when making a green smoothie.

Acai Berries – Acai berries are loaded with antioxidants and anthocyanins which have been shown in studies to provide cardiac protection. They are also high in omega 6 and omega 9 essential fatty acids. If you can, buy whole berries which have often been dehydrated.

Aloe Vera – Adding aloe vera to your smoothies can be as simple as keeping a plant on your kitchen window sill. Aloe Vera has been shown in clinical studies to provide a boost to the immune system and help the body fight internal inflammation. It is also a source of vitamin B12 and is one of the only plant based sources around Go easy though A little goes a long way!

Bee Pollen – Bee Pollen is 35% protein and some studies show that it can have a positive impact on energy levels. Some research also indicates that it can stimulate the metabolism and play an important role in weight loss by also helping to naturally suppress the appetite. Ideally, add a teaspoon to your smoothie.

Nutritional Yeast – Often referred to is brewer’s yeast, nutritional yeast is high in protein and B vitamins. Studies show that it may be effective in the treatment of hypoglycemia, diabetes and eczema.

Most people love using fish oil because of the omega-3 fatty acids that it has. This is accumulated from the microalgae which are consumed by fish like salmon, tuna and herring. In actuality, the World Health Organization (WHO) recommends people to include in their diets. However, there is recommended fish oil dosage for children and for adults.

Fish Oil Dosage for Men and Women

It is recommended by WHO to include about 300 to 500 mg of fish oil to the diets of healthy adults men and women. On the other hand, The National Institute of Health recommends about 650 mg of omega-3 fish oil supplements per day. Another reliable institute, the American Heart Association recommends 1000 mg of the oil per day. It is rather confusing, but it is up to the consumer if she prefers taking the 300 mg fish oil dosage to the 1000 mg dosage.

Still, the said institutes only allow up to 1000 mg since any dosage beyond that may result to stomach cramps and diarrhea. It is also recommended to temporarily increase the dosage for those with coronary heart disease or with those with high cholesterol levels.

Fish Oil Dosage—Enough is Enough

Too much fish oil dosage might lead to serious side effects. Aside from the diarrhea and other gastrointestinal products that you might incur from too much oil, there are also incidents wherein the nasal passages might get inflamed. There are also some other respiratory infections that might present a problem. Some people also have several allergies when they try the oil.

In cases such as these, the consumer needs to speak immediately with his or her physician so that the problem of the fish oil dosage can be presented with several other medications or drugs. Generally, fish oil is a good product which allows the diet of healthy consumers to be supplemented with omega-3. For those with pre-existing medical conditions, it is important that they consult with their physicians first and then decide later.

Bioflavonoids supplements are believed to have anti-viral, antioxidant, anti-inflammatory and anti-carcinogenic properties. There are a number of natural compounds besides rutin, quercetin and hesperidin that are included in bioflavonoids. They are not considered as vitamins in the true sense but are referred to as Vitamin P and work synergistically with Vitamin C.  In fact, they are often used to help with similar ailments as Vitamin C, such as colds and flu.  Physicians recommend that such vitamins are best taken together. The body does not have a capacity to make bioflavonoids and therefore it has to be consumed as part of the diet.

Vitamin C oxidation is prevented by the consumption of bioflavonoids. It is often suggested as treatment for cataracts, helps to lower bad cholesterol levels and increases the production of bile. All these are required for collagen to hold cells together. Bioflavonoids are also used by athletes when they want to treat injuries or reduce pain. For the treatment of the flu, inflammation, hemorrhoids and hay fever it is necessary to use different types of bioflavonoids. Certain carcinogen effects are also thought to be neutralized and its ability to inhibit tumor formation allows bioflavonoids to be used for treating and preventing cancer.

Taking too much Bioflavonoids can also have some side effects which should be considered.  High doses can cause diarrhea.  They may also cause an allergic reaction with swelling of the tongue, throat, lips or face, hives and breathing difficulties.  Pregnant women might wish to consult their physician if they decide to take bioflavonoid supplements, although they are generally considered safe.

Foods that are rich in bioflavonoids include red bell peppers, strawberries, broccoli, citrus and tropical fruits, spinach, garlic and tea.  It can also be found in capsule or tablet forms.  There is no RDA for bioflavonoids supplements, so when taking these supplements, as with other natural remedies, it is best to follow package instructions carefully.

People have used dandelion tea to treat a variety of afflictions in the past. This particular plant usually thought of as an annoyance, but is its actually very rich in nutrients containing vitamins B-complex, A, D and C in the leaves as well as mineral deposits such as calcium, boron, choline, iron, copper, magnesium, potassium, manganese, zinc and silicon. The leaves or roots can be used to produce dandelion tea.  In fact, dandelion root is sometimes offered as an alternative to coffee.

Drinking dandelion tea has many benefits. It can be used as a mild diuretic, to stimulate the appetite and as a treatment for several digestive disorders. Practitioners of herbal medicine also utilize it to eliminate the liver and gallbladder of toxins whereas others advise that it might be used to for pneumonia and bronchitis as well as a few of the other breathing disorders. Dandelion is also added to a number of other herbs to help treat sore joints, breast maladies, bloating, digestive disorders, skin disorder and fevers.

Although there are many benefits, there are also potential side effects to ingesting dandelion.  If dandelion causes an increase in stomach acidity, the user might have a bit of stomach pain. Additionally, some may have an allergic reaction to the chalky latex material of the leaves and roots. Nonetheless, the tea is generally safe, although it is wise to consult one’s doctor before taking any herbal supplements. Diabetics who taking medication should be particularly careful when using dandelion.

Available as a supplement, dandelion can be found in most health food stores or online.  It is fairly easy to find dandelion coffee, tea, and capsules.  If you are ambitious, you can dig up dandelions from your own yard and make tea out of them.  The leaves can be picked, washed and placed into boiled water for homemade tea.  Be sure that you are using plants that have not been sprayed with chemicals.

For the men and women who are quite good with cooking, they would always want healthy dishes with the best tastes. It is for this reason they think there is not perfect and ideal canola oil substitute. Of course, there are still some people who will argue that vegetable oil is a sufficient replacement when there is no canola plant extract available.

It is important to understand the oil will have other components that may not make it work out. For example, the olive oil is said to be perfect as an alternative. Nonetheless, this will have a smoke limit of 437°F, which is not sufficient if you are deep frying food ingredients. This results to a burnt oil taste, and still end up with food dishes that are raw.

Three Substitutes for Canola Oil

Vegetable oil is always considered to be an option that will give you great options to the cooking. These are often the first choices when it comes to selecting a canola oil substitute. Examples for the oils would be the sunflower oil, the corn oil and many others. Each type will have its own taste that may set it apart from others in the market. Usually, it would all depend on you and how you will be able to extract the flavor it offers.

However, the three most favored selections as substitutes for canola oil would be:

• Butter is a choice that will often give you a delectable dish. The only problem is that when you use this, you are also encouraging the increase of cholesterol in the body.
• Solid fat is also another choice when you are looking for a canola oil substitute. This is most ideally preferred for those that will have baking as their profession. It offers a better texture to the product.
• Olive oil is an option that will actually give better and healthier results to the body. The main disadvantage that drives people away from this oil is the costs of it.

Taste and flavor will often play a big part when it comes to the selection of the substitute for the canola oil.

Vitamin B12 plays a big part in the creation of blood cells and proper nerve function. Therefore sufficient amounts are necessary. Vitamin B12 was considered safe, but medical research shows that there are certain complications with overdosing.

There are also other, but not as important uses of this vitamin. It has been shown to be one of the vitamins for acne. Vitamin B12 is also used with other vitamins for hair growth.

It was not before in the recent years that an overdose was shown possible. Since vitamin B12 is eliminated in the colon, too much of it was not considered dangerous. Later research has linked high levels to cancer in animal studies.

Symptoms of Too Little

Diagnosis is very difficult in the early levels of vitamin B12 deficiency. This is due to no visible symptoms. Eventually low levels will develop to anemia, which is a dangerous condition where blood cell levels have dropped. Nerve damage and psychiatric symptoms can usually be observed.

Risk Groups

Elderly is the biggest risk group. They sometimes have low levels of intrinsic factor (IF), which is responsible for the absorbing of vitamin B12 in the stomach. Too low levels of IF will lead to low levels of vitamin B12. Supplementation should be considered

The only dietary source of vitamin B12 is dairy and meat. Vegetarians and vegans are in the risk groups and should benefit from supplementing. Another big group is pregnant women.

Low Level Test

Any of the above groups should consider if their levels are too low. They can easily see the doctor and take a test if they are unsure. Note that supplementing could lead to overdosing which also is dangerous.

Diagnosing low levels are not always easy. The tests are not perfect. If you were to test the population, as much as over half of the tests that turned out positive are incorrect.

Overdosing

The symptoms of overdosing are most commonly numbing and tingling in any part of the body. If you supplement with vitamin B12 and/or experience these symptoms, contact your doctor.

When people are trying to lose weight or just generally doing their best to be healthy, they often cut back on meat. Of course, their bodies will still need to get protein, so many turn to wheat and other foods that contain protein-rich gluten. However, a sizeable part of the population is genetically incompatible with this alternative diet. If someone in the family has this issue, there’s a good chance that the others have the same condition. Wheat intolerance symptoms can flare up, ranging from slight to serious cases. Knowing what these are will help people identify the condition and react to it quickly.

What are the Symptoms of Wheat Intolerance?

The most common signs and symptoms of wheat intolerance are excessive gas, constipation, vomiting, stomach cramps, nausea, and diarrhea. Additionally, those who have this condition sometimes exhibit eczema, itching, watery eyes, skin rashes, sneezing, and runny nose after ingesting wheat. If the symptoms are mild, the condition may remain unnoticed with the person continuing to eat food containing wheat and its by-products. If the symptoms are quite pronounced, the person affected should cease consuming gluten at once. This protein is difficult to digest for some people, and if they ignore the signs and go on eating it, their small intestines could be gravely affected. This part of the digestive track is responsible for the absorption of nutrients, so having problems with it could result to malnutrition.

Those suspect that they might be experiencing signs and symptoms of wheat intolerance must see their doctor immediately. Only through a battery of medical tests will it be known conclusively whether or not someone truly has this condition.

If it is proven that one really has wheat and gluten intolerance symptoms, then changing to a diet devoid of these ingredients is ideal and will immediately provide relief. The body can heal itself quickly, but moving forward, people who have this condition will need to be vigilant about avoiding gluten in their food.

Vitamin B12, important in human nutrition

For the vitamin B12, also referred to by the name cobalamin, the current Dietary Reference Intake (DRI) in the United States for adults is 2.4 micrograms (mcg) per day and in Europe it is set at just 1 mcg per day, although there have been science based recommendations that the European RDA be raised to 6 mcg daily. The RDA’s are the minimum amount of the vitamin needed to prevent deficiencies occurring.

Considering the relatively small recommended dietary intake established for vitamin B-12, it may seem surprising that deficiencies would occur at all in human beings. However, studies in the United States have determined that 30 to 40% of Americans are at least partially suffering from vitamin B12 deficiencies that are masked, to some extent, by other existing disease conditions and therefore go unnoticed.

A major illness that can be caused by vitamin B12 deficiency is anemia, a condition that could be fatal before knowledge of foods that contained a substance later identified as the B12 vitamin. A severe form of anemia, known as pernicious anemia, inevitably led to death until the late 1920′s when physicians realized how it could be reversed and it was not until about 20 years later that the molecule of the B12 vitamin was finally identified. There are still parts of the world where pernicious anemia exists because of famine and malnutrition.

Vegans and B12
Unlike animals, humans cannot make vitamin B12 but must depend on foods from animal sources to do so. Also, most plants do not produce the vitamin either. So the non meat eating vegetarians and especially vegans, who do not eat dairy products, meat, fish, or eggs, are potentially prone to B12 deficiencies. To rectify that situation there are relatively inexpensive B 12 and other B vitamin supplements available from health food stores and most pharmacies.

Fortunately, the body of a healthy person can store, for more than a year, ample amounts of vitamin B12, mainly in their liver. Although as a person ages, it appears that they are less able to do so and a vitamin B12 deficiency may occur that is manifested by an impaired cognitive function. However, it is encouraging to note that in a scientific study involving a number of dementia patients in which it was shown them as being deficient in their vitamin B12 levels, most of them improved significantly in their mental capacity and IQ when given a B12 boost. Unfortunately, as is often the case, other studies in which B vitamins were given to patients with memory loss concluded that the B vitamins provided no relief and the study was abandoned after 18 months. More on this topic is available at B12 Deficiency Syndrome.

In conclusion
The vitamin B12, working with the other B vitamins, called as a group, the B Complex vitamins, plays an important role in maintaining a state of good health in human beings and help to minimize the risks posed by the poor dietary routines that are common in America today.

Once derided by some doctors as a waste of money, vitamins merit a place in some instances. For general prevention of a number of possible deficiencies that could lead to disease conditions, many doctors are recommending an every day multi-vitamin supplement that normally contain sufficient amounts of the B complex vitamins. By lowering the risks of heart disease and perhaps cognitive dysfunction, it seems that B12 and the other B vitamins are a worthwhile consideration.

For a general discussion on vitamins, check out: What are Vitamins Anyway?

Women who are pregnant should think considerably about ways to support healthy growth for their unborn babies. In the womb, your child will go through the most important steps of life, including the development of the child’s organs, bone, and body formation. A healthy, fulfilled diet, safe exercise, and use of prenatal vitamins are what an expectant mother needs to help Mommy to stay healthy and strong and to help baby grow.

Prenatal vitamins not only help the child’s growth and health, but they also implement important nutrients to the mother’s body as well. These supplements are made similar to adult multivitamins; however, prenatal vitamins contain specific ingredients that the baby and mother will need throughout the pregnancy, such as higher amounts of calcium, for strong bones, and iron, which is an important item in blood. Taking these vitamins will help ensure that the child and mother are getting the necessary nutrients needed and that the child will develop properly. You need to ask your physicians advice so he can help you find the best prenatal vitamins for you.

Problems with growth in the womb, such as weak bones and iron deficiency, can lead to further complications for the babies growth. Problems with an unborn child’s growth can also cause discomfort or problems over the child’s future lifetime. Birth defects and complications with the child are less likely with the use of prenatal vitamins.

Prenatal vitamins are a great benefit for the mother and child; however, always be sure to consult the advice of your physician or doctor before starting the use of the supplements. Every expectant mother has different levels of needs for her body, and every prenatal supplement has different amounts of ingredients in it. Your doctor can tell you which brand, type, and the dosage level that you can safely take.

Taking prenatal vitamins is a good idea for every expectant mother to help encourage her child’s healthy growth.

Are you feeling tired and weary all day? Or have you been having problems with your memory? If you are, then chances are that you are missing out on your Vitamin B complex sources.

Vitamin B complex is a group of chemically distinct vitamin sources that are found under one group. The result? A high powered vitamin source endowed with a number of health benefits that ranges from metabolism to healthy skin as well as enhanced memory and increased energy. As such, keeping them at adequate amounts is vital to maintaining our body’s over all functioning. But with today’s unhealthy diet and lifestyle, acquiring your B vitamins through natural food sources are no longer enough, thus, the need for vitamin supplements have become necessary.

B Vitamin supplements ca be taken in one of two ways, as tablets and as liquid vitamin supplements. Deciding on which modality is right for you is entirely up to you and your doctor though knowledge of their individual pros and cons can help you in discerning.

Vitamin B Tablet Supplements

Pros

Tablets are easily the most affordable of all types. Furthermore, they are also more convenient as many of us are used to popping pills for medications and so tablet supplements are a common choice.

Cons

Tablets and pills undergoes a process before the vitamins can infiltrate our blood streams. From the mouth, down to the digestive tracts, tablets has to go through a breakdown process that can lead to its reduced efficacy.

Vitamin B Liquid Supplements

Pros

As they are taken in on their liquid form, they allow for faster absorption and assimilation. Soon as you take them in, they immediately enter your bloodstream allowing your body to fell the full effects of liquid b complex benefits. They are also helpful for those who have problems tolerating tablets or pills.

Cons

Though generally affordable, they do however come with a few extra bucks as compared to tablet supplements.