General Health Issues

Vitamin C: The Immunity Booster

Get Your Vitamin C for the Ultimate Immunity Booster

Remember your mom insisting that you eat citrus fruits regularly when you were a kid?  Nothing could be more beneficial! Citrus fruits are a warehouse of Vitamin C, which we need to ensure proper functioning of various organs and systems in our body as the ultimate immunity booster. So thank your mom, and make sure your kids too get the right amount of Vitamin C from their diet.

Oranges, lemons, tangerines, limes, grapefruit, tropical guava, and kiwi fruit are excellent sources of Vitamin C. Papaya, strawberries, black currants, red peppers, tomatoes; potatoes, broccoli, and cauliflower are some other sources. If you include these in your family’s diet, there will be no need for vitamin C supplements.

Vitamin C is a Great Stress-Reducer

Vitamin C performs various immunity functions; it helps in wound healing and prevents infections from spreading. Vitamin C is essential to prevent scurvy and for sperm production. It provides energy and aids in the production of certain hormones that help to fight-off stress. It also protects against heart ailments. In addition, it is essential for the formation and health of cartilage, skin, and blood vessels and helps our body to easily excrete toxins.

Research indicates that low levels of Vitamin C in the body show a strong correlation with cancers of the esophagus, mouth, stomach, and pancreas. Other research shows that consuming small amounts of citrus fruits reduces the incidence of skin cancer. Some studies suggest that vitamin C can help control pain and inflammation. However, vitamin C cannot help you cure colds, contrary to popular belief.

To ensure that you get adequate amounts of vitamin C from your diet keep cooking time and temperature at a minimum. Also, don’t throw away the water you used in the cooking process. You can store cut fruits and vegetables in the fridge for future use without them losing too much of their vitamin C.

However, don’t cook in copper vessels. An interesting fact is that vitamin C levels in fruits vary with ripeness. For example, in some fruits, unripe versions have more vitamin C than very ripe ones, and in other fruits the case is just opposite.  In addition, different varieties of the same fruit tend to have different levels of vitamin C. This is clearly demonstrated in the case of the tropical guava.

The recommended daily intake varies between 30 and 60 mg across different studies. Research indicates that women who are pregnant or lactating may have a higher requirement. However, just because vitamin C has loads of health benefits you don’t need to consume vast amounts of fruits and vegetables rich in this vitamin. Remember to add five fruits and vegetables in your daily diet; choose whichever you like and eat moderately.

Fruits like grapefruit are known to react with some prescription drugs, so consult your doctor before you include this fruit in your diet. Consumption of too much vitamin C either through dietary sources or by way of supplements may lead to severe indigestion, headache, and excessive urination. So the health tip is: “don’t overdo!”

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What Is Metabolic Syndrome

What Is Metabolic Syndrome, and How to Fight It

What is metabolic syndrome?  It is described as a collection of medical disorders that bring about an increase in the risk of cardiovascular disease and diabetes, plus a variety of additional ailments.  These would include kidney issues, fatty liver condition as well as dementia.  It’s estimated that 25% of all American adults are classified as being afflicted with metabolic syndrome.  We will discuss here a number of nutrients, vitamins and herbs that show promise in reversing the issue.

In 2001 the National Cholesterol Education Program Adult Treatment Panel came out with guidelines that said that if an individual exhibited any three of the following five traits, they’d meet the standards for metabolic syndrome.

Three of Five Traits Is Believed to Constitute Metabolic Syndrome

1.    Abdominal obesity.  This will be considered the most vital, and is defined for men as a waist in excess of 40 inches and for women over 35 inches.
2.    Blood pressure.  The cutoff blood pressure is 130/85 and above.
3.    Good cholesterol (HDL).  If it is 40 mg/dl or less in men and 50 mg/dl or less for women it is thought to be a danger issue.
4.    Blood glucose.  When taken when fasting it will be 110 mg/dl or higher.
5.    Serum triglycerides.  A risk would be 50 mg/dl or greater.

As pointed out, a healthy diet is crucial to fight metabolic syndrome.  Vegetables, whole grains and fruits are a must, while avoiding types of foods such as white bread, white rice, sugar, regular pasta and French fries.  Avoid smoking and excessive alcohol, and get a minimum of thirty minutes of reasonable activity five days each week.  That’s quite standard advice to living a sound lifestyle for all of us.

But additionally, there have been over a dozen natural supplements that are revealed for being quite beneficial to people who have metabolic syndrome.  Listed here are a few that have been found to be the most effective:

1.    Omega-3 fatty acids.  Present in quite a few types of foods, but mostly in cold water oily fish like salmon, they’ve got great anti-inflammatory properties.  It’s been established to inversely affect metabolic syndrome for adults.

2.    The vitamin Bs.  Many of the B vitamins sustain cardio function, however in particular B9 (folic acid) and B12.  Great B9 foods are peanuts, asparagus, dark leafy greens like spinach, sunflower seeds and edamame (soybeans).  B12 foods are fish, clams and oysters, beef, cheese, lamb and eggs.

3.    Chromium.  The essential trace mineral plays a part in the improvement of blood cholesterol, as it’s been found that when it is lacking in human symptoms, people are going to exhibit the same symptoms as those who have metabolic syndrome.  Sweet potato, corn, poultry, turkey and beef, as well as whole grains will provide you with chromium.

4.    Oat beta-glucan.  This has been long considered to lessen blood glucose ranges after eating sugar, and should help in preventing insulin resistance.   The soluble fiber is found in large quantities in foods such as oatmeal and barley, plus beans, peas, lentils, and broccoli.

Medical science is going to continue to look into what is metabolic syndrome, as it is now among our greatest risks to living long and healthful lifestyles.  But from the things we already recognize we are able to move toward a diet that will always be a certain ticket to health.

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Intermittent Fasting and Weight Loss

Intermittent Fasting and Weight Loss

Intermittent fasting, or short-term fasting, is really a pretty hot topic between folks serious about nutritional intake and weight loss diet.  It is not really a diet per se, but an eating routine.  It means not eating for longer periods of time than we’re used to, then eating during maybe an eight hour period of time.  Will intermittent fasting and weight loss always go hand-in-hand?  It essentially is dependent upon which study you want to believe, and possibly your own personal practical experience.

The first thing to understand is that intermittent fasting isn’t a cure-all for losing weight.  In fact, it ranks in significance behind the foods you eat, how much you consume and how much you work out.  But for a lot of people it could be one more important weight reduction instrument.  Keep in mind we are all unique people, and there is absolutely no way to be sure of exactly how you might be impacted until you give it a try.  Like most things the best recommendation will be to try it to see how things go.

Why Intermittent Fasting and Weight Loss Work

1.    Encourages stronger insulin sensitivity.  Perhaps because in our genetics we had to endure periods of feast along with famine, our metabolisms have become designed to perform best with a feast-famine food intake cycle.  Tests have shown that times of fasting triggered extraordinary raises in insulin sensitivity.

2.    Raised growth hormone secretion.  Somatotropin, the growth hormone raises at times when we fast.  When we fast somatotropin will encourage the breakdown of fat tissue, the very fat that will be put to use for energy when we don’t feed our bodies more food.

3.    Might cut back caloric intake.  If you cut your quantity of daily meals, then chances are you will cut your total food intake, as a consequence total calories.  This of course presumes you will not gorge yourself in the course of your specified eating period.

Lack of Energy and Starving Yourself Shouldn’t be Issues

The main two concerns folks have, or think they have when going on an intermittent fasting agenda will be energy issues and hunger problems.  If you opt to delay or eliminate your breakfast and have thought about times you have, you may remember how that lack of food led to low or no energy levels.  You might just envisage just how starved and miserable you’ll be awaiting that initial meal of that day.  And that is often the state of affairs for some time.

But we human beings tend to be trapped in habit, but when we can break such patterns we are also very adaptable.  Meaning that if you can get past those unpleasant occasions when our bodies split from past behaviors until it can adapt a fresh routine, there’s a good chance you’ll be greatly rewarded.

This short period of fasting time will not cause any damage to a healthy person.  But if someone has blood sugar regulation troubles, hypoglycemia or diabetic issues they should certainly consult with their dietician or physician.  But for a healthy person it in fact takes our system approximately 84 hours of fasting before our glucose levels fall to threatening levels.

More About Intermittent Fasting from Josh Hillis on Vimeo.

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Our Six Essential Nutrients

Six Essential Nutrients We Must Get from Food

An essential nutrient is one that can’t be synthesized by the human body, and therefore needs to be acquired from our food. They are sometimes grouped into categories, and in this article we are going to discuss these six essential nutrients. These categories are proteins, carbohydrates, vitamins, minerals, fats and water. If they aren’t in our diet, we will be susceptible to a extensive variety of illnesses.  These include certain types of cancer, cardiovascular disease, depressive disorder, dementia and stroke, to name just a few.

If You Don’t Get them in Diet, Supplement

If such essential nutrients are missing from your diet, you can use supplements. Although they are better than going without, dietary supplements aren’t as good a source as getting them from food in your diet. So try to get them naturally from the foods you consume.

1. Proteins. They are made out of building blocks called amino acids, of which twenty frame every one of the human proteins. For these twenty, our human body can produce twelve, as a result eight need to be provided from the diet. There are many sources for protein, but the ones we typically get them from our meat, poultry, fish, legumes and cereals. Protein deficiency when severe enough can lead to anemia, weakened or atrophied muscle. For someone lacking protein it can have a weakening result for the immune system.

2. Carbohydrates. This doesn’t include sugar and refined carbohydrates which are so abundant in western diets. They are for most people the main source of calories in our diet, and even though too many carbohydrates often leads to obesity, we nonetheless require some. They are best present in breads, vegetables and fruit, and they’re your body’s main source of energy through the production of glucose. Be sure to eat the right kinds of carbohydrates.

3. Vitamins. They have the function of helping in numerous energy-producing processes in the body. They are required and can be obtained from a wide variety of foods.  Without them toxicity may come about, which can lead to health issues.

4. Minerals. They come from non-living things (organic), and remain essential for the proper functioning of our body. They are divided into a couple of broad categories: the more important electrolytes which are needed in large quantities and trace elements. Electrolytes includes sodium, potassium, calcium, chloride, phosphorus and magnesium. Of the trace elements, iron is probably the most significant because of its essential structure of hemoglobin, the red blood molecule which transports oxygen to human cells.

5. Fats. There are three types of dietary fatty acids. These are saturated, monounsaturated and polyunsaturated, and the saturated is going to increase the levels of LDL, or bad cholesterol. Mostly they come from animal products. The other two fatty acids lift the good levels of cholesterol, and are generally present in vegetable oils. The human body can’t produce polyunsaturates, but we can get them in the form of omega-3 and omega-6 from salmon, flaxseed and walnuts.

6. Water. Our body is made up of roughly 60% water, and that is a major indicator of how significant it is. Nearly all of the chemical reactions that happen inside the body to keep us alive involve water. It also flushes wastes out of the system, aids in digestion and will help to manage body temperature.

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