Vitamin A

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Category : Nutrition & You

Did You Have Your Vitamin-A Today

Vitamin are important nutrients of our body does not make its own.Thus we must obtain them from fruits/foods we eat ,or via vitamin supplements.They are essential for providing good health and are necessary for many life functions.

There are 13 Vitamins required for human are includes,VitaminA,C,D,E,K and the B vitamins.




blood pressure

Olive Leaf Extract Lowers Blood Pressure Better Than Drugs

Category : Nutrition & You

The impact of high blood pressure places millions of America significantly increased risk from cardiovascular disease and sudden death from a heart attack. Big Pharma and modern medicine are quick to prescribe a vast assortment of Pharmaceuticals that fill the coffers of the drug giants and have little effect on true cardiac risk.

Publishing in the journal Phytomedicine, researchers found that a natural extract from the olive leaf plant can effectively lower blood pressure without the devastating side effects experienced by many placed on a lifetime of synthetic pharmaceuticals

olive-leafOlive Leaf Extract Lowers Blood Pressure Similar to Dangerous Drugs

Hypertension is one of the most devastating conditions that currently affects more than 50 million Americans. High blood pressure slowly and silently degrades the integrity of our vascular network of vessels and arteries, ultimately leading to heart attack, stroke and vascular dementia. Standard medical practice calls for the administration of multiple pharmaceuticals that further degrade health and carry a long list of damaging side effects

Researchers found that olive leaf extract taken at a dose of 500 mg twice per day naturally lowered blood pressure in Stage 1 hypertensive patients similar to prescription ACE-inhibitor drugs. The study authors noted that extracts from leaves of the olive tree “have been used since ancient times to combat high blood pressure, atherosclerosi.

Additionally, researchers found that the groups of subjects taking the olive leaf extract demonstrated significant improvements in triglyceride

Bottle pouring virgin olive oil in a bowl close up

levels,a postitive benifites not seen with pharmanceutical group.Although the specific blood pressure lowering action of olive leaf extract is not known, the study designers believe it is related to the active compound in the leaf known as oleuropein. Oleuropein acts synergistically with other chemicals in the plant to “exert both ACE inhibitory and calcium channel “Blocking Activity”

Olive Oil Lowers Risk from Oxidized LDL Cholesterol

Researchers again found that the antioxidant polyphenols oleuropein and cafeic acid found in olive oil exhibited powerful anti-diabetic, anti- adiabatic,anti-asherosclerotic and anti-inflammatory properties.In response to increased dietary consumption of the polyphenols, the study found that critical immune response mechanisms were stimulated and deadly LDL oxidation was retarded.

Olive oil consumption was shown to yield reduced levels of systemic inflammation and a reduction in arterial plaque formation. Health-minded individuals will want to include 25 ml (just under two tablespoons) of extra virgin olive oil daily to provide

mulberries nutrition

Mulberries Nutrition Facts

Refreshingly succulent, tart and sweet mulberries are indeed rich in numerous health benefiting flavonoid phyto-nutrients. Botanically, they are the berries obtained from the silkworm tree belonging to the Moraceae family. Mulberries are large, deciduous trees native to warm, temperate, and subtropical regions of Asia, Africa, and the Americas. Technically, the mulberry fruit is an aggregation of small fruits arranged concentrically around the central axis as in blackberry or loganberries. Each fruit measures 2-5 cm long. In most species, mulberries are purplered when ripen; however, they can be white, red, purple or multiple variegated colors in the same fruit. The leaves of mulberry tree contains nutrients that are used as a food for silkworms and grows in bunches called “drupes”. It is also used for different medicinal properties, such as hair loss remedy, as anti-inflammatory and as an anti-biotic.

  • Delicious , fleshy, succulent mulberries are less in calories (just 43 calories per 100 g). They compose of health promoting phyto-nutrient compounds like polyphenol pigment antioxidants, minerals, and vitamins that are essential for optimum health.
  • Mulberries have significantly high amounts of phenolic flavonoid phytochemicals called anthocyanins. Scientific studies have shown that consumption of berries havepotential health effects against
    cancer, aging and neurological diseases, inflammation, diabetes, and
    bacterial infections.
  • The berries contain resveratrol, another polyphenol flavonoid antioxidant. Resveratrol protects against stroke risk by altering molecular mechanisms in the blood vessels; reducing their susceptibility to damage through reduced activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) but potentiating production of the vasodilator hormone, nitric oxide.
  • In addition, these berries are an excellent source of vitamin-C (36.4 mg per 100, about 61% of RDI), which is also a powerful natural antioxidant. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals
  • Further, the berries also contain small amounts of vitamin A, and vitamin E, in addition to the above-mentioned antioxidants. Consumption of mulberry provides another group of health promoting flavonoid polyphenolic antioxidants such as lutein, zea-xanthin, ß-carotene and α-carotene in small but notably significant amounts. Altogether, these compounds help act as protect from harmful effects of oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  • Zea-xanthin, an important dietary carotenoid selectively concentrates into the retinal macula lutea, where it thought to provide antioxidant functions and protects the retina from the harmful ultraviolet rays through light-filtering actions.
  • Mulberries are an excellent source of iron, which is a rare feature among berries, contain 1.85 mg/100 g of fruits (about 23% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.
  • They also good source of minerals like potassium, manganese, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
  • They are rich in B-complex group of vitamins and vitamin K. Contain very good amounts of vitamin B-6, niacin, riboflavin and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein, and fats.
  • Mulberry is a powerhouse of nutrients and is an excellent source of protein. 3 ounces of mulberry has 9 grams of protein

Mulberry fruit Health benefits

Mulberries are among the food that proves beneficial to health. It is beneficial mulberries health benefits and nutrition due tomulberries-1 its dense nutrient content like antioxidants, phytonutrients, fiber, iron, magnesium, potassium, zinc, etc. It is effective to prevent damage to DNA cells from free radicals which are the cause of many health problems like cancer, cardiovascular disease, macular degeneration, ageing and many more. It is also effective to improve eye vision, immunity, improves memory and promotes hair health. Mulberry is considered an important remedy in Chinese medicines. The health benefits of mulberry can be derived from its juice which is full of Vitamins, Minerals and anti-oxidants

1. Cures Certain Diseases

The rich anthocyanin that is found in the fruits has curative properties for certain diseases and is also used as natural food colorant. It is useful in following diseases,

  • Parkinson Disease: Neurological diseases called Parkinson disease are associated with gammaaminobutyric acid (GABA) cause to depletion in brain. Antioxidant activity present in White mulberry leaves is GABA-enriched, which may provide a neuroprotective effect against cerebral ischemia as well as neurotoxins. White mulberry leaf extracts contain antidopaminergic activity mediated through dopamine D2 receptors as documented by (a) Reducing haloperidol and metoclopramide-induced catalepsy in mice (b) Blocking amphetamineinduced stereotyped behavior (such as schizophrenia) (c) And increasing the sensitivity to barbiturates.
  • Obesity: White mulberry regulates lipid metabolism, body weight gain, and adipose tissue by changing the expression of hepatic target genes in high-fat, diet-induced, obese mice. Melanin-concentrating hormone (MCH) is involved in feeding and energy metabolism. White mulberry leaf extract exhibits an antagonistic effect to MCH1 receptor in diet-induced obese mice, resulting in decreased body weight and adiposity, food intake, and hepatic lipid accumulation.
  • Obesity: White mulberry regulates lipid metabolism, body weight gain, and adipose tissue by changing the expression of hepatic target genes in high-fat, diet-induced, obese mice. Melanin-concentrating hormone (MCH) is involved in feeding and energy metabolism. White mulberry leaf extract exhibits an antagonistic effect to MCH1 receptor in diet-induced obese mice, resulting in decreased body weight and adiposity, food intake, and hepatic lipid accumulation.
  • Kidney Stones: There are four types of kidney stone s . The most common type of stone is the calcium oxalate stone. These stones can be prevented by daily consumption of mulberry juice. Uric acid stones are often found in people with gout, but they may also occur in those who are dehydrated or who eat a high-protein diet. Struvite stones are connected with urinary tract infections. They can grow quickly and become large. Cysteine stones are the least common, and result from a hereditary disorder that causes the kidneys to excrete excessive amounts of some amino acids. Mulberries are added to medicines to strengthen the kidneys.

2. Prevents Cancers
Mulberries are a good source of resveratrol, a potent phytonutrient that researchers believe to prevent cancer. It contains high level of antioxidants which stunts the growth of prostrate cells and tumour growth. Mulberry extract is incorporated into skin-whitening products. The compound attributed with lightening the skin is arbutin, a form of hydroquinone that inhibits melanin release by suppressing the tyrosinase enzyme. A team of French researchers analyzed two cases of squamous cell carcinoma in women who had been using skin-lightening products for more than a decade. While they could not say for certain that hydroquinone agents were the direct cause of either cancer, they did note that the carcinogenic side effects of hydroquinone are well established in animal models.

3. Reduces Risk of Blood Clots and Strokes

Mulberries are known to improve blood circulation and are beneficial as an anti-inflammatory that helps to lower the blood pressure and makes you less susceptible to blood clots and strokes. Mulberry juice may help to alleviate some of the symptoms if you suffer from anaemia. In addition to all, these help to prevent heart diseases.

4. Cleanses Blood

In Chinese medicine, mulberries are considered as a blood tonic. They cleanse the blood, improving its circulation and helps in strengthening the entire system. It enriches the blood in the process while soothing and calming the nerves. It also helps in promoting the metabolism of alcohol.

iron supplements


Category : Nutrition & You

Iron, one of the most abundant metals on Earth, is essential to most life forms and to normal human physiology. Iron is an integral part of many proteins and enzymes that maintain good health. In humans, iron is an essential component of proteins involved in oxygen transport. It is also essential for the regulation of cell growth and differentiation. Iron is a mineral. Most of the iron in the body is found in the hemoglobin of red blood cells and in the myoglobin of muscle cells. Iron is needed for transporting oxygen and carbon dioxide. It also has other important roles in the body.

A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance and decreased immunity.

Signs of iron deficiency

  • feeling tired and weak
  • decreased work and school performanceiron-deficiency-signs
  • slow cognitive and social development during childhood
  • decreased immune function, which increases susceptibility to infection

Who may need extra iron to prevent a deficiency
Three Groups people are most likely to benefit from iron supplements: people with a greater need for iron, individuals who tend to lose more iron, and people who do not absorb iron normally. These individuals include.

  • Pregnant women
  • Preterm and low birth weight infants
  • Older infants and toddlers
  • Teenage girls
  • Women of childbearing age, especially those with heavy menstrual losses
  • People with renal failure, especially those undergoing routine dialysis
  • People with gastrointestinal disorders who do not absorb iron normally

How effective is it?
Natural Medicines Comprehensive Database rates effectiveness based on scientific evidence according according to the following scale: Effective, Likely Effective, Possibly Effective, Possibly Ineffective, Likely Ineffective,ineffective and Insufficient Evidence to Rate.

The effectiveness for IRON are as follows:

  • Anemia caused by chronic disease. Many diseases such as cancer, kidney problems or heart problems can cause anemia. Taking iron along with other medications can help build red blood cells and reverse anemia in people with kidney problems or being treated for cancer with chemotherapy.
  • Learning problems. Taking iron might help improve thinking, learning and memory in children with low levels of iron
  • Heart Failure. Up to 20% of people who have heart failure also have low levels of iron in the body. Some research shows that giving iron intravenously can improve some symptoms of heart failure.
  • Fatigue. There is some early evidence that iron supplements might improve unexplained fatigue in non-anemic women.
  • Improving athletic performance.
  • Canker sores.
  • Depression.
  • Female infertility.
  • Heavy menstrual bleeding.
  • Restless leg syndrome.

How does it works?
Iron helps red blood cells deliver oxygen from the lungs to cells all over the body. Once the oxygen is delivered, iron then helps red blood cells carry carbon dioxide waste back to the lungs to be exhaled. Iron also plays a role in many important chemical reactions in the body.

It’s worth bearing in mind that the body doesn’t absorb iron from non-meat sources quite as easily as it does from meat. However, you can help absorption by combining iron-rich foods with food or drinks rich in vitamin C, so as having a glass or orange juice with your meal. Both tea and coffee also reduce the absorption of iron, so it’s better to drink these at least half an hour before you eat or two hours afterwards.

What is the recommended intake foe iron?

Recommendations for iron are provided in the Dietary Reference Intakes (DRIs) developed by the Institute of Medicine of the National Academy of Sciences

Table: Recommended Dietary Allowances


what-is-balance-diet_2Dietary Sources:
There are two types of iron you can get from food: heme and non-heme. Heme iron is more easily absorbed by the body. The best dietary sources of heme iron are liver and other organ meats, lean red meat,poultry,fish and shellfish.

Sources of non-heme iron include dried beans and peas, legumes, nuts and seeds, whole grains, dark molasses, and green leafy vegetables. Some nutrients help the body better absorb this kind of iron


Anemia:- The most important use of iron supplements is to treat iron deficiency anemia.Anemia is low levels of iron in the blood. Iron is important because it is a key component of hemoglobin, which carries oxygen to the entire body.lack of energy. Studies have found that taking iron supplements improved sports performance in those who had slightly low levels of iron.

Cough associated with ACE inhibitor use

One side effect of taking angiotensin-converting enzyme (ACE) inhibitors to treat high blood pressure and heart failure is an symptoms-causes-copyirritating dry cough. The cough leads some people to stop taking their medications. One preliminary clinical study suggested that iron supplementation may soothe and even prevent cough associated with ACE inhibitors. It is important to note that taking ACE inhibitors at the same time as iron may lower the amount of iron absorbed by the body. If used together, the two should be taken at least two hours apart. However in this case before taking iron supplement you should consult your health care provider.

Safety concerns, Special precautions & warnings:
Iron is LIKELY SAFE for most people when it is used appropriately. However, non-palatable iron can cause side effects including stomach upset and pain, constipation or diarrhea, nausea, and vomiting. Taking iron supplements with food seems to reduce some of these side effects. But food can also reduce how well the body absorbed iron. Iron should be taken on an empty stomach if possible. But if it causes too many side effects, it can be taken with food. Try to avoid taking it with foods containing dairy products, coffee, tea, or cereals. Liquid iron supplements may blacken teeth.

Pregnancy and breast-feeding: Iron is LIKELY SAFE for pregnant and breast-feeding women who have enough iron stored in their bodies when used in doses below the tolerable upper intake level (UL) of 45 mg per day of elemental iron. The UL is the highest level of intake at which no harmful side effects are expected. However, iron is LIKELY UNSAFE when taken by mouth in high doses

Hemoglobin disease, such as thalassemia: Taking iron might cause iron overload in people with these conditions. If you have a hemoglobin disease, don’t take iron unless directed to do so by your healthcare provider.

May or May Not Be Effective With:

Vitamin C :

Taking vitamin C and iron together helps the body absorb the iron. It doesn’t matter whether the vitamin C comes from food or a supplement. But, taking a vitamin C supplement to improve absorption of iron probably isn’t necessary for most people,23
especially if their diet contains plenty of vitamin C.

Dairy products :
Calcium in dairy products such as milk and cheese can reduce the absorption of iron from food and supplements. This probably isn’t a problem for people who have enough iron stored in their bodies. But if you need iron, take iron supplements with a meal that is relatively low in dairy products whenever possible. People may say you’ll get the best absorption of iron on an empty stomach, but this increases the risk of stomach irritation. Don’t risk it. You’re better off taking iron with a low-calcium meal

Antibiotics (Quinolone antibiotics) :

Iron might decrease how much antibiotic the body absorbs. Taking iron along with some antibiotics might decrease the effectiveness of some antibiotics. To avoid this interaction take iron two hours before or two hours after taking antibiotics.

Vitamin C

Vitamin C

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Category : Nutrition & You

Awise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses. It is health that is real wealth and not pieces of gold and silver. To every organism in the world, body is of utmost importance. Without a healthy body, you can do nothing even you are a millionaire. Therefore, we should always try our best to keep our bodies healthy. However, as the world is having a faster and faster pace of life, it is more and more difficult for us to have a healthy body. Junk food is flooding the food market and natural food is being put at the corner of the kitchen. There are many nutrients that play an important role in the maintenance our health. Vitamin C are the one from that list.

Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. Here now we explain the role of Vitamin-C in our life.

Vitamin C, also known as L-ascorbic acid is a watersoluble vitamin, and probably the most famous of all the vitamins. Even before its discovery in 1932, physicians recognized that there must be a compound in citrus fruits preventing scurvy, a disease that killed as many as 2 million sailors between 1500 and 1800. Later researchers discovered that man, other primates and the guinea pig depend on external sources to cover their vitamin C requirements. Most other animals are able to synthesize vitamin C from glucose and galactose in their body.

The most prominent role of vitamin C is its immune stimulating effect, which is important for the defense against infections such as common colds. It also acts as an inhibitor of histamine, a compound that is released during allergic reactions. As a powerful antioxidant it can neutralize harmful free radicals and aids in neutralizing pollutants and toxins. Thus it is able to prevent the formation of potentially carcinogenic nitrosamines in the stomach (due to consumption of nitrite-containing foods, such as smoked meat). Importantly, vitamin C is also able to regenerate other antioxidants such as vitamin E. Vitamin C is required for the synthesis of collagen, the intercellular “cement” substance which gives structure to muscles, vascular tissues, bones, tendons and ligaments. Due to these functions vitamin C, especially in combination with zinc, is important for the healing of wounds. Vitamin C contributes to the health of teeth and gums, preventing hemorrhaging and bleeding. It also improves the absorption of iron from the diet, and is needed for the metabolism of bile acids, which may have implications for blood cholesterol levels and gallstones. In addition, vitamin C plays an important role in the synthesis of several important peptide hormones and neurotransmitters and carnitine. Finally, vitamin C is also a crucial factor in the eye’s ability to deal with oxidative stress, and can delay the progression of advanced age-related macular degeneration (AMD) and vision-loss in combination with other antioxidant vitamins and zinc.

Main Functions in nutshell:

  • Immune stimulation
  • Anti-allergic
  • Antioxidant
  • “Cement” for connective tissues
  • Wound healing
  • Teeth and gum health
  • Aids iron absorption
  • Eye Health

Dietary Sources
Vitamin C is widely distributed in fruits and vegetables. Citrus fruits, blackcurrants, peppers, green vegetables (e.g. broccoli, Brussels sprouts), and fruits like strawberries, guava, mango and kiwi are particularly rich sources. On a quantity basis, the intake of potatoes, cabbage, spinach and tomatoes is also of importance. Depending on the season, one medium-sized glass of freshly pressed orange juice (i.e. 100 g) yields from 15 to 35 mg vitamin C.

Recommended Dietary Allowance (RDA)

The recommended daily intake of vitamin C varies according to age, sex, risk group and criteria applied in individual countries.

  • Deficiency

Early symptoms of vitamin C deficiency are very general and could also indicate other diseases. They include fatigue, lassitude, loss of appetite, drowsiness and insomnia, feeling run-down, irritability, low resistance to infections and petechiae (minor capillary bleeding). Severe vitamin C deficiency leads to scurvy, characterised by weakening of collagenous structures, resulting in widespread capillary bleeding. Infantile scurvy causes bone malformations. Bleeding gums and loosening of the teeth are usually the earliest signs of clinical deficiency. Haemorrhages under the skin cause extreme tenderness of extremities and pain during movement. If left untreated, gangrene and death may ensue.

The development of vitamin C deficiency can be caused by:

  • Stress and Excerise
  • Infections
  • Diabetes
  • Pregancy and loctation
  • Smoking

Disease Prevention and therapeutic use
Dozens of prospective studies suggest that vitamin C plays a role in preventing a variety of diseases. It is also used to treat certain diseases in orthomolecular medicine. As this nutrient is important for a variety of diseases, only a selection of them are presented here;

Cardiovascular disease (CVD) (heart disease and stoke)

Vitamin C may protect coronary arteries by reducing the build-up of plaque, as this helps to prevent the oxidation of LDL cholesterol (the “bad” cholesterol), especially in combination with vitamin E. Some data has shown that vitamin C may also boost blood levels of HDL cholesterol (the “good” cholesterol), which is also considered positive for the prevention of heart diseases.


The role of vitamin C in cancer prevention has been studied extensively, a number of studies have associated higher intakes of vitamin C with decreased incidence of cancers of the upper digestive tract, cervix, ovary, bladder, and colon.

Wound healing
During a postoperative period, or during healing of superficial wounds, supplemental vitamin C contributes to the prevention of infections and promotes skin repair.

Blood Pressure
Several studies have shown a blood pressure lowering effect of vitamin C supplementation at about 500 mg per day due to improved dilation of blood vessels.

Supplements and food fortification
Vitamin C is offered in conventional tablets, effervescent and chewable tablets, time-release tablets, syrups, powders, granules, capsules, drops and ampoules, either alone or in multivitamin-mineral preparations. Buffered vitamin C forms are less acidic, which can be an advantage in terms of preventing gastric irritation. Vitamin C can also be used in the form of injections (Rx). A number of fruit juices, fruit flavour drinks and breakfast cereals are enriched with vitamin C. On average in Europe, vitamin C supplements provide between 5.8% and 8.3% of total vitamin C intake

Uses in food technology
The food industry uses ascorbic acid as a natural antioxidant. This means that ascorbic acid, added to foodstuffs during processing or prior to packing, preserves colour, aroma and nutrient content. This use of ascorbic acid has nothing to do with its vitamin action. In meat processing, ascorbic acid makes it possible to reduce both the amount of added nitrite and the residual nitrite content in the product. The addition of ascorbic acid to fresh flour improves its baking qualities, thus saving the 4-8 weeks of maturation flour would normally have to undergo after milling.

The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.

omega-3 fatty


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Category : Nutrition & You

There are many health benefits of omega-3 fatty acids. Research shows strong evidence that the omega-3s EPA and DHA can boost heart health and lower triglycerides. And there are compelling studies showing that omega-3 fatty acids may help with other conditions — rheumatoid arthritis, depression, nervous disorders, skin problems and many more.

Just what are omega-3 fatty acids exactly? How much do you need? And what do all those abbreviations — EPA, DHA, and ALA — really mean? Here’s a rundown of the essential omega-3 facts you need to know.

Omega-3 Fatty Acids: Basics

  • Omega-3 Fatty Acids are considered essential fatty acids. We need them for our bodies to work normally. Because essential fatty acids (ALA,DHA,EPA) are not made in the body or are inefficiently converted from ALA to EPA and DHA, we need to get them from food
  • Omega-3s have a number of health benefits. Omega-3s reduce inflammation throughout the body — in the blood vessels, the joints, and elsewhere. Omega-3 supplements (EPA/DHA) also seem to thin the blood and aid cell function.
  • There are several types of omega-3 fatty acids.Two crucial ones — EPA and DHA — are primarily found in certain fish. Plants like flax contain ALA, an omega-3 fatty acid that is partially converted into DHA and EPA in the body. Algae oil often provides only DHA.

Omega-3 Fatty Acids: Benefits


  • Blood pressure and cholesterol:According to a number of studies, omega-3 fatty acids from fish oil can lower blood pressure. Fish oil can also cut triglyceride levels by 20% to 50%.
  • Cardiovascular health:Omega-3 fatty acids appear to lower the overall risk of death from heart disease. Fish oil may reduce arrhythmia’s, and people who take omega-3 supplements after a heart attack cut their risk of having another heart attack. Eating fish once or twice a week seems to significantly lower the risk of stroke.
  • Rheumatoid arthritis:A number of studies have found that omega-3 fatty acids can reduce stiffness and joint pain. Omega-3s also seem to boost the effectiveness of anti-inflammatory
  • Depression:Researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to boost the effects of antidepressants. Fish oil may help reduce the depressive symptoms of bipolar disorder.

Omega-3 Fatty Acids: Food Sources

  • When Possible, try to get omega-3 fatty acids from foods rather than supplements.
  • Fish high in DHA and EPA omega-3 fatty acids, include anchovies, bluefish, herring, mackerel, salmon (wild has more omega-3s than farmed), sardines, sturgeon, lake trout, and tuna. Many experts recommend eating these fish two to three times a week
  • Good food sources of ALA — which is converted into omega-3 fatty acids in the body — include walnuts, flax and flaxseed oil, canola oil, olive oil, and soybean oil.
  • While foods containing omega-3 acids have health benefits, some — like oils and nuts — can be high in calories. So eat them in moderation.

Drink Water

Drink Water More…

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Category : Nutrition & You

Scientically speaking, water is the basis of life, but beyond being essential to your very existence, water serves all sorts of purposes that help you feel your absolute best. No, it can’t cure cancer (though it may help prevent it), pay your rent (though it does save you money), or take out the trash, here are six reasons water can help solve many annoying day-to-day health issues-and possible prevention.

1. Water boosts metabolism: Trying to lose weight? Drinking water can boost your body’s ability to burn fat. A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking water (about 17oz) increases metabolic rate by 30 percent in healthy men and women. e boost occurred within 10 minutes but reached a maximum 30-40 minutes after drinking.


2. Reduce Food Intake: Studies also suggest that drinking one or two glasses of water before a meal can ll you up so you naturally eat less.

Even mild dehydration will slow down metabolism by as much as 3%. It is a safeguard to your heart. Drinking a good amount of water could lower your risk of a heart attack.

People who drank more than ve glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses. Drinking all that water may reduce cancer risk as well. Research shows that staying hydrated can reduce risk of colon cancer by 45 bladder cancer by 50%, and possibly reduce breast cancer risk too.


3. Water prevents headaches:

The most debilitating kind as well: Migraines. In one study published in the journal Neurology, scientists recruited migraine sufferers and divided them into two groups: one took a placebo, the others were told to drink 1.5 liters of water (about six cups) in addition to their usual daily intake. At the end of two weeks, the water group had experienced 21 fewer hours of pain than those in the placebo group, as well as a decrease in pain intensity.


4. Water boosts your brainpower:

Your brain needs a lot of oxygen to function at optimum levels, so drinking plenty of water ensures that it’s getting all it leads.

In fact, drinking eight to 10 cups of water per day can improve your levels of cognitive performance by as much as 30 percent.

The door swings both ways: Research shows that a dehydration level of just 1 percent of your body weight reduces thinking functions, so staying well-hydrated is super important for your mental performance .


5. It makes you rich: Making water your go-to drink saves a lot of money in the long run. Buying a filter and drinking water out of the tap. To put it in perspective, replacing your daily can of soda at lunch with a free-from- the-tap glass of water (or water cooler if you have access to one) can save your money.


6. It keeps you alert: Dehydration is the single most common cause of daytime fatigue , so if your afternoon slump is more like a desperate need for an afternoon nap, guzzle a glass of water. It can also make you better at your job, or at least prevent you from being bad at a it-just a two percent dehydration level can trigger short-term memory problems and di culty focusing on a computer screen or printed page


Vitamin B


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Category : Nutrition & You

 A vitamin is an organic compound required as a vital nutrient in tiny amounts by an organism. There are 13 vitamins your body needs. They are vitamins A, C, D, E, K and the B Vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Vitamins play an important role to keep our body free from different kind of health problems. In this article we mainly focus on the vitamin B only.

Vitamin-B is not a single vitamin, but it is a group of vitamins known as Vitamin-B Complex. “B” group vitamins help in normal function maintaining of nerves, skin, eyes, hair, liver, and mouth, also assist the normal digestive system muscle tone and proper brain function. The B-complex vitamins are co-enzymes, which support the enzyme’s chemical reactions with other substances, take part in energy production and can be useful in depression and inconvenience conditions relieving.

These vitamins are very important for old people, because according recent research, the Alzheimer disease is due to the decreased vitamin B12 and vitamins from B-complex assimilation. Vitamins from the “B”-group have to be taken together, because they have a complex act and one’s deficiency often leads to another.

Vitamin B Complex Other common name(s): B vitamins; vitamins B1, B2, B3, B5, B6, B7, B9, and B12 Scientific/medical name (s): thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid or folate (B9), cobalamin (B12).

Role of Vitamin B in Good Nutrition Each B vitamin has its own individual properties and its own unique biological role to play. As a group, these nutrients have so much in common that they are often thought of as a single entity. How is it promoted for use?



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Category : Nutrition & You

Along with carbohydrates and fat, your body needs protein, a nutrient made up of essential and nonessential amino acids,for good health.Proteins are often called  the building blocks of the body. Protein should account for 10% to 20% of the calories consumed each day. Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue. Protein consists of combinations of structures called amino acids that combine in various ways to make muscles, bone, tendons, skin, hair, and other tissues. In fact, over 10,000 different proteins are in the body.

How does your body use protein from food? Protein helps to maintain and replace the tissues in your body, and it is found in almost every living cell and fluid. Your muscles, organs and many of your hormones are made up of protein,and it is also used in the manufacture of hemoglobin, the red blood cells that carry oxygen in our body. Protein is also used to manufacture antibodies that fight infection and disease and is integral to our body’s blood clotting ability. Both children and adults need plenty of protein to grow and develop.



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Category : Nutrition & You

 Vitamin-K is a fat-soluble vitamin, so our body stores it in fat tissue and the liver. Vitamin K helps to make four of the 13 proteins needed for blood clotting.

Its role in maintaining the clotting cascade is so important that people who take anticoagulants such as war far in (Coumadin) must be careful to keep their vitamin K intake stable. Recently, researchers have demonstrated that vitamin K is also involved in building bone. Low levels of circulating vitamin K have been linked with low bone density, and supplementation with vitamin K shows improvements in biochemical measures of bone health.

There are two naturally occurring forms of vitamin-K, vitamin K1 and vitamin K2. Vitamin K1 is synthesized by plants and is the predominant form in the diet. Therefore, people who do not regularly eat a lettuce salad or green, leafy vegetables are likely to be deficient in their intake of vitamin K. While, vitamin K2 comes from animal sources and synthesis by intestinal bacteria.

Roles of Vitamin K in the Biological System Coagulation (blood clotting) The ability to bind calciumions (Ca2+) is required for the activation of the seven vitamin K-dependent clotting factors, or proteins, in the coagulation cascade. The term, coagulation cascade, refers to a series of events, each dependent on the other, that stop bleeding through clot formation. Vitamin K-dependent coagulation factors are synthesized in the liver. Consequently, severe liver disease results in lower blood levels of vitamin K-dependent clotting factors and an increased risk of uncontrolled bleeding (hemorrhage).

Some oral anticoagulants, such as war far in (Coumadin), inhibit coagulation through antagonism of the action of vitamin K. Large quantities of dietary or supplemental vitamin K can overcome the anticoagulant effect of vitamin K antagonists, so patients taking these drugs are cautioned against consuming very large or highly variable quantities of vitamin K in their diets.

Health Benefits

Calcium-Health Benefits For Our Body

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Category : Nutrition & You

Calcium plays a major role in our bodies, strengthening bones and teeth, but this bone building mineral is also significant in other areas of our health, including weight management and warding off premenstrual syndrome.Calcium also has a role in blood clotting and the regulation of muscle contractions including the heartbeat.Health benefits of calcium will inspire you to  increase your calcium intake. Use of calcium Calcium is commonly found in antacids used to treat indigestion.

Doctors also use calcium to control high levels of magnesium, phosphorus and potassium in the blood. It’s possible but not proven that calcium may play a role in preventing certain cancers. It’s also possible but not proven that calcium with vitamin D may help protect against breast cancer in pre-menopausal women, but the data are still inconclusive for postmenopausal women, and the exact relationship regarding vitamin D and calcium intake is still not known.



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Category : Nutrition & You

You know very well that you need to eat protein, but you may be wondering what it is and why it is important for our body?

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins comprise to make you what you are and keep you that way.

Proteins are sometimes described as long necklaces with differently shaped beads. Each bead is a small amino acid. These amino acids can join together to make thousands of different proteins. Scientists have found many different amino acids in protein, but 22 of them
are vital to the human body.

Of these 22 amino acids, your body can generate 13 of them without much effort. However in order to generate other 9 your body requires protein-rich foods. These 9 are called essential amino acids as they are essential for the proper working of the body.