I hope to cover the imprtance of many vitamins for healthy living in your day to day lifestyles. Often when one speaks of health supplements, the first thing that comes to many minds are vitamins. Many people are not aware of the existence and importance of nutritional supplemental ingredients, but just about everyone knows what vitamin C is. The question to ask is what are vitamins exactly and are they really as important as they are made out to be?
Basically vitamins are organic nutrients found only in living organisms such as plants and animals. Their fundamental function is catalytic by nature. They are not an energy source, for instance, on their own but act as facilitators for many essential bodily functions such as the digestion and assimilation of nutrients by the body. Any deficiency or excess for that matter, of vitamins can lead to general ill health and eventually even to chronic disease. The following descriptions will attempt to outline the different groups of vitamins and their specific members where they are found and what functions they fulfill.
Vitamins are basically grouped according to their solubility characteristics i.e. fat or water soluble vitamins.
Fat Soluble Vitamins:
Vitamin A: This is the collective name for several fat soluble vitamins, the most useful of which is Retinol. Commonly found in supplement form as vitamin A palmitate or acetate, this vitamin group has a diverse spread of benefits including improved vision, boosting our immune systems, bone and general growth, healthy body linings, reproduction and healthy cell development. The precursors of the vitamin A group are carotenoids such as beta-carotene and are found in vegetables such as carrots and supplements such as spirulina.
Vitamin D: The vitamin D group are steroid molecules naturally produced by our bodies in response to exposure to UVB light from the sun. This vitamin is important in regulating our body's absorption, use and excretion of calcium. D vitamin deficiencies are associated with osteoporosis and auto-immune diseases. Vitamin D can also be found in mild and fatty fish.
Vitamin E: This vitamin is one of the nutrient groups that have protective qualities. Its chief purpose is to maintain intracellular membrane integrity and to provide protection against tissue and membrane damage due to free radical oxidation. A rich source of vitamin E is wheat and seed germ.
Vitamin K: Vitamin K is essential for blood clotting and bone metabolism processes. This vitamin may help postmenopausal woman to build bone mass. Vitamin K can also help to reduce the risk of bleeding after long term antibiotic and aspirin or in cases of jaundice, malabsorbtion or liver diseases. Good sources for vitamin K are broccoli, Brussels sprouts, cabbage spinach and kale.
Water Soluble Vitamins:
Vitamin B1 (thiamine): Thiamine is essential for the process of burning carbohydrates as a source of energy. It is also a crucial component of amino acid metabolism and the correct functioning of essential enzymes in our bodies. Thiamine hydrochloride and thiamine nitrate are two common supplement sources of vitamin B1. Thiamine is found naturally in fortified breads, cereals, pasta, lean meats (especially pork), fish and soybeans.
Vitamin B2 (riboflavin): Riboflavin is essential for the generation of energy from proteins and fats. Vitamin B2 is also used to treat rheumatoid arthritis, migraine headaches, acne, eczema and dermatitis. Riboflavin occurs naturally in organ meats (liver, kidneys), almonds, mushrooms and leafy green vegetables.
Vitamin B3 (niacin): Vitamin B3 is also a critical part of the energy production process. It is also an important part of the production of hydrochloric acid essential for healthy digestion. Niacinamide is used to treat osteoarthritis, insomnia, migraines and insulin-dependent diabetes. Niacin is found in poultry, dairy products, fish, nuts and eggs.
Vitamin B6 (pyridoxine): Vitamin B6 is part of the protein and carbohydrate metabolism process as well as the production of insulin and both red and white blood cells. Pyridoxine is also essential to the synthesis of enzymes, neurotransmitters and prostaglandins. in the processing of amino acids. In addition, vitamin B6 is required to produce serotonin and to maintain a strong immune system. Good sources are white meat, bananas, liver, whole grain breads and soybeans.
Vitamin B5 (pantothenic acid): Vitamin B5 is a bit of an all rounder, playing a role in many of our bodies essential functions. It helps metabolize nutrients, assists in the production of vitamin D, aids in antibody production, assists in the synthesis of haemoglobin, steroid hormones and lipids. It also plays an important role in growth and reproduction processes. Vitamin B5 is found in cheese, eggs, corn, peanuts and wheat germ.
Vitamin B7 (biotin): The primary function of vitamin B7 is in the metabolism of proteins, fats and carbohydrates although it also plays a role in the synthesis of amino acids and glucose and in enzyme function. Good biotin sources are organ meats, egg yolks, oatmeal, bananas, soy products and mushrooms.
Vitamin B9 (folic acid): Folic acid is essential during any growth stage such as pregnancy, lactation and early growth phases due to its role in DNA, RNA and protein production. Citrus fruits, beets, wheat germ, and red meat are rich sources of folic acid.
Vitamin C (ascorbic acid): Probably the best know of all the vitamins, ascorbic acid aids in the building and maintaining of tissue and in the strengthening of our immune systems. Vitamin C and its associated sodium, calcium and potassium salts are some of the most common antioxidant food additives. Good sources of vitamin C are dark green leafy vegetables, cabbage and many fruits.
Its pretty clear that not much goes on in our bodies without vitamins being involved at some stage of the process. Fortunately there are not only many natural sources of these nutritional spark plugs available, but also many supplements which make keeping our vitamin intake balanced and adequate an easy task. One should take care when supplementing specific vitamins as overdoing it can have serious side effects. As with all supplemental regimens, it is essential to discuss vitamin supplements with a medical professional.
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Omega Fatty Acids in Organic Coconut Oil
Omega 3 is a term used to indicate essential polyunsaturated and monounsaturated fatty acids. Omega 3 fatty acids are found in fish, some vegetable oils and other plant sources. You might have heard that coconut oil also contains some amounts of omega 3 fatty acids in it. So, is there really a thing called omega 3 coconut oil? Let’s find out.
Although coconut oil does not serve as a direct source of omega 3 fatty acids, but it does contain short and medium chain fatty acids. These fatty acids are given the names of lauric acid and capric acid. These acids are converted into long-chain fatty acids in the body. There are many health benefits associated with coconut oil, so yes you can call them omega 3 coconut oil benefits if you feel like it.
Lauric acid fights against many bacterial and viral infections in the body. It has also been found that lauric acid can prevent AIDS, flu and infant illnesses developed during pregnancy. Almost 50% of omega 3 coconut oil is composed of lauric acid. Capric acid found in coconut oil is converted into monocaprin inside the body. It protects against viral infections and sexually transmitted diseases. The other source of medium-chain fatty acids is human milk.
Coconut oil is rich in fat – some content might be good for your health, while other can prove to be detrimental for those who are already overweight. However, omega 3 coconut oil is also rich in monoglycerides that help in healing wounds. Coconut oil is also helpful in preventing heart disease and is overall beneficial to the health. Coming from a plant source, there are no impurities found in it and no adverse side effects associated with its intake. Still, if you are new to coconut oil, first consume little of it and see how your body responds. If you see no allergies and other minor side effects, you can increase its dosage.
You can also eat raw coconut to increase the level of fatty acids in your body. However, if that is not available you can always count on coconut oil bottles available on market. If you find virgin coconut oil heavy for use, you can also look for omega 3 coconut oil that is light and fit for consumption. Also keep in mind that if you are looking for nutritional supplements rich in DHA and EPA – the essential fatty acids – then you have to look for fish oil supplements because fish oil is the richest source of essential omega 3 fatty acids. Continue Reading Article →
Although coconut oil does not serve as a direct source of omega 3 fatty acids, but it does contain short and medium chain fatty acids. These fatty acids are given the names of lauric acid and capric acid. These acids are converted into long-chain fatty acids in the body. There are many health benefits associated with coconut oil, so yes you can call them omega 3 coconut oil benefits if you feel like it.
Lauric acid fights against many bacterial and viral infections in the body. It has also been found that lauric acid can prevent AIDS, flu and infant illnesses developed during pregnancy. Almost 50% of omega 3 coconut oil is composed of lauric acid. Capric acid found in coconut oil is converted into monocaprin inside the body. It protects against viral infections and sexually transmitted diseases. The other source of medium-chain fatty acids is human milk.
Coconut oil is rich in fat – some content might be good for your health, while other can prove to be detrimental for those who are already overweight. However, omega 3 coconut oil is also rich in monoglycerides that help in healing wounds. Coconut oil is also helpful in preventing heart disease and is overall beneficial to the health. Coming from a plant source, there are no impurities found in it and no adverse side effects associated with its intake. Still, if you are new to coconut oil, first consume little of it and see how your body responds. If you see no allergies and other minor side effects, you can increase its dosage.
You can also eat raw coconut to increase the level of fatty acids in your body. However, if that is not available you can always count on coconut oil bottles available on market. If you find virgin coconut oil heavy for use, you can also look for omega 3 coconut oil that is light and fit for consumption. Also keep in mind that if you are looking for nutritional supplements rich in DHA and EPA – the essential fatty acids – then you have to look for fish oil supplements because fish oil is the richest source of essential omega 3 fatty acids. Continue Reading Article →
Nutritional Diet Tips for Diabetes Patients
High protein low carb diet is known to be the perfect solution for diabetes and weight loss. It is now one of the most recognized meal plans to have existed in the past. Atkins Diet, which you've all heard of, is the most popular diet of this type that has helped many people in getting back to their good health and shape.
Studies have revealed that high protein low carb diets are ideal for diabetes considering the fact that the first step to diabetes is to limit your carbohydrate intake. These diets not only restrict carbohydrates but it also restricts fats and sugars that could lead to a sudden rise in the blood sugar levels. There are countless health benefits of low carb diet plans that can dramatically improve your living conditions for the better.
Some researches have proved that diets comprising of high protein content and lower amounts of carbs can improve triglyceride and cholesterol while reducing the blood sugar levels in people suffering from diabetes. It further helps in increasing the levels of beneficial cholesterol in the body. A protein enriched nutritional routine helps in increasing insulin sensitivity, while lessening the blood pressure and cutting down the levels of insulin in your bloodstream. It is also being said that a low carbohydrate, low fat and high protein diet can also enhance the muscle mass.
Although there isn't any scientific evidence to back up the Atkins Diet plan, there are countless users of the diet who swear by its benefits. Some of the common benefits of the diet include increased energy, decreased sugar spikes, improved mood swings and attentiveness and lesser depression and anxiety.
Such well panned diet menus do not restrict certain foods that you would hate to give up. In fact, it is a much better option than any fat free diet in which you have to give up almost everything and survive on juices and water. Rather, a low carb diet plan includes all the healthy foods in moderate portions while giving you the liberty to indulge in some of your favorite cookies once in a while.
Cream, steak, butter and cheese are highly included in healthy diet plans, but in moderation, you can taste everything including oils, meat and some healthy fats.
You are likely to come across many high protein low carb diets today, but only a handful of them are actually helpful. There are certain diets that are actually meant to suit one's individual carbohydrate requirement, which is an excellent way of providing the body with exactly what it requires. Different individuals have different levels of carbohydrate tolerance. It is important to maintain the levels, particularly if you are diabetic.
Carbohydrates are the greatest factors that cause sugar breakdown within the body and shoots up the blood glucose levels. Limiting the carbohydrate intake and supplementing the body with ample amounts of proteins and essential nutrients can help in relieving diabetes to a large extent. Furthermore, this needs to be coupled with a proper exercise regime that would contribute to the decrease of blood sugar levels. Continue Reading Article →
Studies have revealed that high protein low carb diets are ideal for diabetes considering the fact that the first step to diabetes is to limit your carbohydrate intake. These diets not only restrict carbohydrates but it also restricts fats and sugars that could lead to a sudden rise in the blood sugar levels. There are countless health benefits of low carb diet plans that can dramatically improve your living conditions for the better.
Some researches have proved that diets comprising of high protein content and lower amounts of carbs can improve triglyceride and cholesterol while reducing the blood sugar levels in people suffering from diabetes. It further helps in increasing the levels of beneficial cholesterol in the body. A protein enriched nutritional routine helps in increasing insulin sensitivity, while lessening the blood pressure and cutting down the levels of insulin in your bloodstream. It is also being said that a low carbohydrate, low fat and high protein diet can also enhance the muscle mass.
Although there isn't any scientific evidence to back up the Atkins Diet plan, there are countless users of the diet who swear by its benefits. Some of the common benefits of the diet include increased energy, decreased sugar spikes, improved mood swings and attentiveness and lesser depression and anxiety.
Such well panned diet menus do not restrict certain foods that you would hate to give up. In fact, it is a much better option than any fat free diet in which you have to give up almost everything and survive on juices and water. Rather, a low carb diet plan includes all the healthy foods in moderate portions while giving you the liberty to indulge in some of your favorite cookies once in a while.
Cream, steak, butter and cheese are highly included in healthy diet plans, but in moderation, you can taste everything including oils, meat and some healthy fats.
You are likely to come across many high protein low carb diets today, but only a handful of them are actually helpful. There are certain diets that are actually meant to suit one's individual carbohydrate requirement, which is an excellent way of providing the body with exactly what it requires. Different individuals have different levels of carbohydrate tolerance. It is important to maintain the levels, particularly if you are diabetic.
Carbohydrates are the greatest factors that cause sugar breakdown within the body and shoots up the blood glucose levels. Limiting the carbohydrate intake and supplementing the body with ample amounts of proteins and essential nutrients can help in relieving diabetes to a large extent. Furthermore, this needs to be coupled with a proper exercise regime that would contribute to the decrease of blood sugar levels. Continue Reading Article →
Tendonitis - Symptoms, Care, and Treatment
Tendinitis refers to the inflammation of the tendon, which is a thick and compact cord that joins the muscle to the bone. Sometimes the tendons become inflamed for a variety of reasons, and the action of pulling the muscle becomes irritating. If the normal smooth gliding motion of your tendon is impaired, the tendon will become inflamed and movement will become painful. This is called tendonitis, and literally means inflammation of the tendon.
What causes Tendinitis?
Tendinitis is typically caused when there is repeated minor impact to that particular area. It can sometimes also be caused by a sudden and more serious injury. Some of the activities that commonly cause this include gardening, painting, carpentry, skiing, scrubbing, raking, golfing and shoveling.
Other risk factors for Tendinitis include poor conditioning, inadequate stretching before engaging in any physical activity and incorrect posture.
Occasionally, it can also be brought about by an infection.
Symptoms of Tendinitis
It is characterized by a gradual build up of pain in and around the area of the affected tendon. However if calcium deposits are present, the pain can be severe and sudden. It can occur in any part of the body where a muscle is connected to the bone by a tendon. Some of the places where this is likely to occur include the hip, Achilles tendon, shoulder, knee, elbow and base of the thumb.
Tendinitis of the shoulder very often causes "adhesive capsulitis" or frozen shoulder, wherein the individual experiences loss of movement in the shoulder.
Although anyone can get Tendinitis, it is more commonly seen in adults who are over the age of 40. This is because the tendons tend to become less elastic as they age and are then less tolerable to stress and more prone to tearing.
Preventing Tendinitis
It is best preventing by taking it slow in the beginning and gradually building up when participating in any physical activity. Using limited repetitions and limited pressure is also a significant preventive factor.
Treatment of Tendinitis
Resting the injured area along with application of ice pack on the day of the injury are the most effective initial treatments for Tendinitis. Anti-inflammatory medications should be taken if the pain and swelling are too severe.
A visit to the doctor is called for if the condition still continues unabated after a week. Some of the more advanced treatment methods for prolonged tendinitis include corticosteroid injections that help alleviate the inflammation and pain and physical therapy, which includes range of motion exercises. In severe cases surgery may be necessary when there is no sign of improvement despite the injections and physical therapy. Continue Reading Article →
What causes Tendinitis?
Tendinitis is typically caused when there is repeated minor impact to that particular area. It can sometimes also be caused by a sudden and more serious injury. Some of the activities that commonly cause this include gardening, painting, carpentry, skiing, scrubbing, raking, golfing and shoveling.
Other risk factors for Tendinitis include poor conditioning, inadequate stretching before engaging in any physical activity and incorrect posture.
Occasionally, it can also be brought about by an infection.
Symptoms of Tendinitis
It is characterized by a gradual build up of pain in and around the area of the affected tendon. However if calcium deposits are present, the pain can be severe and sudden. It can occur in any part of the body where a muscle is connected to the bone by a tendon. Some of the places where this is likely to occur include the hip, Achilles tendon, shoulder, knee, elbow and base of the thumb.
Tendinitis of the shoulder very often causes "adhesive capsulitis" or frozen shoulder, wherein the individual experiences loss of movement in the shoulder.
Although anyone can get Tendinitis, it is more commonly seen in adults who are over the age of 40. This is because the tendons tend to become less elastic as they age and are then less tolerable to stress and more prone to tearing.
Preventing Tendinitis
It is best preventing by taking it slow in the beginning and gradually building up when participating in any physical activity. Using limited repetitions and limited pressure is also a significant preventive factor.
Treatment of Tendinitis
Resting the injured area along with application of ice pack on the day of the injury are the most effective initial treatments for Tendinitis. Anti-inflammatory medications should be taken if the pain and swelling are too severe.
A visit to the doctor is called for if the condition still continues unabated after a week. Some of the more advanced treatment methods for prolonged tendinitis include corticosteroid injections that help alleviate the inflammation and pain and physical therapy, which includes range of motion exercises. In severe cases surgery may be necessary when there is no sign of improvement despite the injections and physical therapy. Continue Reading Article →
Weight Loss Laxative Eating Disorders
Driven by the compulsive need to avoid weight gain, many eating disorder sufferers consume large quantities of laxatives in order to rid the body of the food they eat. Laxatives are a readily available form of medication normally taken to treat constipation. Indeed, sufferers of bulimia and anorexia often complain about constipation and feeling bloated.
Such symptoms occur because the food and fluid their diet supplies are not of the right quality or constitution to enable the bowel to function properly. As a result, their digestive system is slow and inefficient. While the eating disorder sufferer's perception of their physical condition might suggest a health benefit in taking laxatives, it fails to address the real cause of their constipation - their psychological compulsion to avoid weight gain.
A loss of weight may occur as a result of inducing diarrhoea directly after taking laxatives and this prompts an individual with bulimia or anorexia to persist, convincing themselves they have found a 'healthy' weight loss regime.
However, such short term effects would be misleading because they do not indicate any loss of body mass tissue, fat or calories but, rather, a sudden loss of body fluid leading to dehydration.
Such a sharp loss of body fluid can result in a range of serious problems. Sufferers of dehydration may feel faint, tired and develop painful headaches. A further side effect is bloating, particularly around the stomach and ankles.
Further complications that are quite unrelated to the digestive system can develop as a consequence of dehydration. The fluid normally present in a healthy, properly functioning bowel contains essential minerals. Most important among these is potassium, which plays a vital role in the function of the nervous system. So, a drop in potassium levels can affect the nerves of the heart, causing an irregular heartbeat.
A blood test and electrocardiograph heart rhythm check can offer an accurate indication if a person's potassium levels are low, in which case potassium tablets may be prescribed. In more serious cases, a patient may be admitted to hospital for a short period so that potassium can be administered through an intravenous drip.
In time, the functioning of the bowel can be further impaired due to weakening of the surrounding wall of muscle, leaving it flaccid and with an impaired ability to contract and push its contents out. This damage to the bowel can be permanent, leading to long-term constipation that will not respond to further treatment with laxatives.
The safest and most effective way to give up misusing laxatives, particularly for people who have been consuming them regularly over a prolonged period, is to reduce intake gradually. Additionally, a carefully controlled return to a healthy diet will help restore proper digestive function. Eating plenty of fruit and vegetables and high fibre, wholemeal food and drinking plenty of water will help restore a good nutritional balance.
It is important for the recovering eating disorder sufferer to remember that the re hydration that will come with their restored health may cause a small weight gain. They should be reassured this is healthy and normal and does not mean their weight will continue to increase in the medium to long-term. Continue Reading Article →
Such symptoms occur because the food and fluid their diet supplies are not of the right quality or constitution to enable the bowel to function properly. As a result, their digestive system is slow and inefficient. While the eating disorder sufferer's perception of their physical condition might suggest a health benefit in taking laxatives, it fails to address the real cause of their constipation - their psychological compulsion to avoid weight gain.
A loss of weight may occur as a result of inducing diarrhoea directly after taking laxatives and this prompts an individual with bulimia or anorexia to persist, convincing themselves they have found a 'healthy' weight loss regime.
However, such short term effects would be misleading because they do not indicate any loss of body mass tissue, fat or calories but, rather, a sudden loss of body fluid leading to dehydration.
Such a sharp loss of body fluid can result in a range of serious problems. Sufferers of dehydration may feel faint, tired and develop painful headaches. A further side effect is bloating, particularly around the stomach and ankles.
Further complications that are quite unrelated to the digestive system can develop as a consequence of dehydration. The fluid normally present in a healthy, properly functioning bowel contains essential minerals. Most important among these is potassium, which plays a vital role in the function of the nervous system. So, a drop in potassium levels can affect the nerves of the heart, causing an irregular heartbeat.
A blood test and electrocardiograph heart rhythm check can offer an accurate indication if a person's potassium levels are low, in which case potassium tablets may be prescribed. In more serious cases, a patient may be admitted to hospital for a short period so that potassium can be administered through an intravenous drip.
In time, the functioning of the bowel can be further impaired due to weakening of the surrounding wall of muscle, leaving it flaccid and with an impaired ability to contract and push its contents out. This damage to the bowel can be permanent, leading to long-term constipation that will not respond to further treatment with laxatives.
The safest and most effective way to give up misusing laxatives, particularly for people who have been consuming them regularly over a prolonged period, is to reduce intake gradually. Additionally, a carefully controlled return to a healthy diet will help restore proper digestive function. Eating plenty of fruit and vegetables and high fibre, wholemeal food and drinking plenty of water will help restore a good nutritional balance.
It is important for the recovering eating disorder sufferer to remember that the re hydration that will come with their restored health may cause a small weight gain. They should be reassured this is healthy and normal and does not mean their weight will continue to increase in the medium to long-term. Continue Reading Article →
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