Your mother told you to eat your vegetables. You probably remind your children to do the same. The American Heart Association recommends eating eight or more servings of fruits and vegetables daily. The health benefits from fruits and vegetables range from reducing the risk of developing certain cancers to fighting heart disease. Some fruits, vegetables, and herbs can aid in the digestive process.

Grapefruit contains high amounts of vitamin C and smaller amounts of vitamins A, B complex, E, and K. This fruit contains large amounts of calcium, folic acid, phosphorus, and potassium. Though it contains citric acid, after digestion, grapefruit juice undergoes an alkaline reaction which has a positive effect in the treatment of acidity in the digestive system. Grapefruit juice increases the flow of gastric juices. In turn, it promotes digestion. High in fiber, grapefruit aids in maintaining bowel regularity. Grapefruit and grapefruit juice can cause potentially serious interactions with certain antidepressant and immunosuppressant medications, calcium channel blockers which are used to treat high blood pressure, and statins which are used to treat elevated cholesterol levels. People who are taking prescription medications should consult with their physicians regarding drug interactions.

Papaya is rich in antioxidants, vitamin B complex, potassium, and magnesium. It contains a digestive enzyme, papain, which is valuable for aiding the digestion of proteins. Papaya is a good source of fiber and is associated with reducing the risk of colon cancer, lowering elevated cholesterol levels, and preventing constipation.

Pineapple is high in antioxidants, vitamins A, C, and K, magnesium, and bromelain, which is an enzyme that breaks down and absorbs protein in foods. This fruit aids in digestion and helps prevent constipation.

Broccoli is high in fiber, antioxidants, and magnesium which facilitates proper digestion.

Ginger root and ginger oil are often used to treat indigestion and to improve digestion. In India, fennel seeds are chewed after meals to facilitate digestion.

Yogurt is a good source of easily digestible proteins.

It contains Lactobacillus, a bacteria which ferments milk and yogurt and aids in digestion. Yogurt is a rich source of calcium, potassium, and magnesium, as well as vitamins B2 and B12, D, and E. It is a nutritious supplement for individuals who are lactose intolerant.



source

Is There Such a Thing as Too Much Vitamin C?

During the winter months, millions of Americans reach for handfuls of pills and fizzy powders bursting with everyone's favorite immune booster: vitamin C. After all, if eating an orange is healthy, then getting the vitamin C equivalent of 16 oranges is even healthier, right? Certainly that's what the Nobel Prize–winning chemist Linus Pauling, PhD, thought. In the 1960s, Pauling developed a theory that taking large amounts of vitamin C (he reportedly took up to 18,000 milligrams a day—about 280 oranges' worth) warded off colds, the flu, and even cancer.

Research in the decades since has failed to substantiate Pauling's claims, but new science actually suggests that America's vitamin C habit may be harming our health. A recent study conducted at the University of Jena, in Germany, found that supplements of vitamins C and E can subvert some of the benefits of exercise. Physical activity produces chemical by-products called reactive oxygen species (ROS). While ROS can cause some tissue damage, they also spur the body to metabolize calories (helping you lose weight) and improve insulin response (helping you process sugar). This last perk explains why many doctors recommend that patients at risk for diabetes get more exercise.

Yet vitamins C and E are antioxidants, meaning they work to eradicate ROS. Consuming the levels of antioxidants found in regular servings of fruits and vegetables destroys just some ROS; megadosing with the amounts found in supplements can extinguish nearly all of them before they have a chance to spark the body's metabolic and insulin responses. Excess vitamin C is also linked to an increased risk of osteoarthritis as well as gastrointestinal problems like diarrhea and indigestion. Looks like it's time to kick that Emergen-C habit.



source

The Top 5 Beauty Foods

We all know the right foods can boost brain power and affect our moods, and we recently learned the ones that can help us live longer. But have you ever thought about how what you put in your mouth shows up your face (beyond that whole pizza/acne myth). Here, dietitian Jae Berman dishes out how you can truly eat your way to better skin:

1. Vegetables: Think green and orange foods (spinach, carrots, sweet potatoes, citrus). They contain the antioxidant vitamin C which facilitates cell turnover and aids in collagen production. Carrots also contain vitamin A which, combined with the C, helps increase the skin's natural sun protection—and they help prevent breakouts by getting rid of dead skin cells.

2. Berries: The flavinols in cherries, blackberries, blueberries, and raspberries (and in dark chocolate!) act as an antioxidant and improve skin texture, leaving it soft and smooth.

3. Fish: Skip the facial and eat fish two to three times a week. Salmon contains omega-3 fatty acids—an anti-inflammatory that fights puffiness, redness, and irritation. Even canned tuna has benefits: It battles wrinkles with Selenium, a mineral that preserves the elastin in the skin, which keeps it tight.

4. Nuts: They make quick, easy snacks and just a handful does a lot of good. Almonds help protect skin from UV light because they contain high levels of antioxidant vitamin E. Walnuts contain omega-3 fatty acids and act as an anti-inflammatory, just like fish.

5. Oils: One of Cleopatra's ancient beauty secrets—olive oil. It's high in antioxidants and keeps skin supple. And flaxseed oil contains omega-3 fatty acids, just like fish, and offers all the same benefits.



source

Know Your Nutrients for Essential Healthy Living

Let’s talk about natural nutrients. It is up to you to choose what you want to eat at your table, and this may help you do it in a healthier way.

Nutrient: Vitamin A. Benefits: Stimulates production of antibodies, helps maintain skin and mucous membranes and protects against tumor growth. Food sources: Apricots, cantaloupe, carrots, pumpkins and sweet potatoes.

Nutrient: Vitamin B6. Benefits: Necessary for white blood-cell response and antibody protection. Food sources: Dried beans, potatoes, spinach, sweet potatoes, and whole grains.

Nutrient: Vitamin C. Benefits: Vital to all immune system functions. Food sources: Broccoli, citrus fruits, peppers, turnip greens and strawberries.

Nutrient: Vitamin E. Benefits: An antioxidant. it suppresses production of prostaglandin, an immunity-inhibiting hormone that is increasingly present as you age. Food sources: Apples, grapefruit, lima beans, sweet potatoes, whole grains and wheat germ.

Nutrient: Calcium. Benefits: Plays a crucial role in activating the system in response to invaders. Food sources: Collards, rhubarb, figs and spinach.

Nutrient: Copper. Benefits: Essential for white blood cell production. Food sources: Avocados, dried and lima beans and figs.

Iron: One of the most common deficiencies in American diets. It stimulates blood-cell production/activity. Source: Dried beans, figs, Jerusalem artichokes & white prunes.

Magnesium: Necessary for Lymphocyte growth, important in the forming of antibodies. Source: Figs, prunes, spinach and Swiss chard.

Selenium: Uncertain what it does, but selenium coincides with a depressed immune system. Source: Apples, asparagus, oranges and squash.

Zinc: Required for effective functioning of thymus gland, which has an important role in T-cell maturation. Source: Dried beans, figs, raspberries, spinach and whole grains.

source

Feed Your Libido-Sexually Enhancing Benefits of Pomegranates-Vegan Recipe Included

For centuries, pomegranates have been used to promote fertility, increase vitality and to lengthen and improve human life. Foods that resembled seeds or eggs were historically thought to be aphrodisiacs. It turns out, those ancient sexual beings were on to something. The pomegranate, with its abundance of seeds, is said to be a symbol of fertility. The seeds of the fruit were often compared to the seeds of life. Nutritionally speaking, the pomegranate offers your body an array of nutrients that will not only increase your overall health, but may just boost your libido and sexual vigor as well.

Pomegranates contain almost half your daily quota of Vitamin C, an antioxidant that is required for at least 300 different metabolic functions in the body. Vitamin C is also a protector from free radical damage and a facilitator of good circulation, which is vital for sexual health and pleasure. They also contain vitamin B5, the anti-stress vitamin needed for proper adrenal function, and vitamins A and E, which help to reduce the risk of heart disease.

Pomegranate oil is now being used in many menopause products to help reduce symptoms, as well as in vaginal creams to help eliminate dryness, which can make sex painful. Pomegranate juice is easily found at your local grocery store, often mixed with other super-fruits, offering you an antioxidant cocktail that is easily assimilated by the body. The seeds are great in cold salads, on (soy) yogurt with some nuts or paired with greens for a sweet and tart delight. Do something good for your body today and try the greens recipes below to increase your overall health and feed your libido at the same time. It doesn’t get much better then that.


Wilted Greens with Pomegranate and Pumpkin Seeds

Prep Time: 15 min
Cook Time: 10 min
Yields: 4 servings (as a side dish)

Ingredients:

3 bunches of Leafy Greens (such as Swiss Chard, Escarole and Kale)-washed, stemmed and cut into pieces.
1 Shallot-chopped
½ cup Pomegranate Seeds
½ cup Pumpkin Seeds
¼ cup Agave Nectar
½ cup Balsamic Vinegar
¾ cup Olive Oil, plus 1 teaspoon
Salt and Pepper to taste

Directions:

1) Toast pumpkin seeds in a dry pan over medium heat until fragrant and lightly browned, about 3-4 minutes. Set aside to cool.
2) Sauté shallots with 1 teaspoon of olive oil over medium heat for 2-3 minutes, until soft. Set aside.
3) In a large saucepan, cook balsamic and agave over medium heat for 2 minutes. Add the cooked shallots and continue cooking for another 2 minutes.
4) Turn off the heat and slowly whisk in the ¾ cups of olive oil.
5) Pile the cut greens onto a platter or in a large bowl and pour the dressing over the greens.
6) Toss in the pomegranate seeds and toasted pumpkin seeds until combined. Season with salt and pepper to taste.


P.S. Know more about Sex. ( click here ).



source

Health tip of the day: Benefits of Oregano

Oregano is an aromatic herb that belongs to the mint family, it can grow to about two feet in height. It is native to the Mediterranean region but is cultivated worldwide. The leaves as well as the volatile oil of oregano are used medicinally, but must be carefully distinguished as they are quite different. There is a common oregano that is use for cooking and the oregano that is use to make oil. Origanum Marjoram is the common oregano used for cooking. Origanum Vulgare is the wild oregano used for making oil.Oil of Oregano is a highly potent purifier that provides many benefits for human health. The two important compounds that are responsible for the many health benefits of oregano are carvacrol and thymol. Studies have shown that both of these compounds can inhibit the growth of bacteria, virus and fungi which is the main causes of many illnesses in humans. Oregano oil is marketed in either liquid or capsules/ tablets forms.

Health Benefits of Oregano Oil:

- It strong antiviral and antibacterial properties can help destroy organisms that contribute to skin infections.

- It also has antiparisitic properties which is helpful in digestive problems

- It can strengthen the immune system

- It helps increase the joint and muscles flexibility

- Improves respiratory health.

- Oil of Oregano when applied topically can help treat skin infections, itchy skin and irritated gums, (but make sure it has been diluted because oregano oil is concentrated and can cause burning sensation to tongue or skin).

- The high content of thymol and carvacrol in oregano can help calm upset stomachs and aid digestion. Mix 2 to 3 drops of oil to a glass of juice, milk or water for a quick remedy for mild indigestion.

- Oil of Oregano can help in the treatment of sinus or lung congestion. Just mix 2 or 3 drops of oil with juice, and drink this daily, you can notice the improvement within 3-5days.

- Oregano has antioxidant properties. Studies have shown that the anti-oxidant properties of oregano may even exceed that of apples and blueberries. Antioxidant vitamins are thought to play a vital role in the prevention of many forms of cancer, as well as perhaps slowing down the aging process.

- Oregano is rich in fibre

- Fresh oregano like other leafy vegetables is loaded with vitamins and nutrients. It is a good source of iron and manganese as well as calcium, vitamin C, and vitamin A. It also has omega-3 fatty acids.

- Oregano is good in maintaining the respiratory health

- Oregano oil, also acts as a stimulant, carminative, and it helps to increase perspiration when a person has fever.

- Oregano can help increase menstrual flow.

- When given in the form of a warm infusion, oregano relieves muscle spasms and cramps, colic, or spasmodic pains in the abdomen.

- The dried leaves can also be applied in bags as a warm application to painful arthritic swellings and other conditions, including rheumatism.

source

Go BANANAS

This is a promise. After you finish reading this piece, you will never again look down on the humble banana.


Ladies and Gentlemen, I present to you one of nature’s most wonderful and inexpensive little gift to us. It comes all packed, doesn’t need any washing or cutting and is ready to eat. It is full of nutrition and is the perfect snack. I have grown up on it, thanks to the frequent care talks from my parents. “It is nature’s own convenience food,” they used to tell us and claim that, “It stores solar energy.” Finally, they would conclude by saying, “Eat it.” So every single breakfast was topped off with a banana, a wonderful fruit with great health benefits which our parents, the monkeys and I seemed to know about. That was then.


- Two small bananas contain the same amount of fibre as a slice of whole wheat bread?
- Bananas can also help in alleviating blood pressure?
- Bananas indirectly help in lowering blood cholesterol.
- Bananas also contain vitamin C, are a good source of vitamin A and B6 too.


Here’s how, Bananas are a powerhouse of potassium. Research has shown that potassium plays a role in controlling blood pressure. This mineral is also beneficial in eliminating poisonous waste from the kidneys. It is rich in magnesium, which promotes absorption and metabolism of calcium.

Two small bananas provide about as much fibre as a slice of whole wheat bread. But unlike bread, bananas contain a significant amount of soluble fibre and as shown in studies conducted at the University of Minnesota, diets rich in fruits, vegetables and legumes help lower blood cholesterol and soluble fibre has earned credit for doing this job.


BANANAS FOR TASTE

All this apart, I love the taste of the banana when it is about to burst with ripeness,and that is why when it comes to fruits, I always pick a banana over some fruit. I also enjoy it chopped in my salad or made crunchy with peanuts. Try making a simply scrumptious dessert by sautéing sliced bananas in orange juice and adding a pinch of nutmeg or cinnamon. Try baking banana pieces after tossing with lime juice and honey and let them bake till almost tender and you’ll understand why bananas are worth going bananas over.


SPORTSMEN LIKE BANANAS!

Bananas release energy slowly, thus helping to build endurance and stamina, which is very important when it comes to sports.


PREGNANCY

Pregnant mothers need increased energy and nutrient levels. Demands for vitamin C and folate increase during pregnancy and bananas prove to be an excellent source of both. They are also easily digestible and are a convenient snack, particularly helpful at times when problems like nausea make regular eating a problem.

OLD AGE

Bananas are also a particularly useful food in old age as they can be easily peeled, are easy to eat, rich in vitamin C B6 and folate, and provide fibre and resistant starch. They also help prevent constipation, an increasing problem with advancing years.



source

The Natural Color of a Food Can Be a Reliable Indicator of the Nutrients it Supplies

You're shopping at the food market, wondering and trying to put together a healthy diet for a week, which requires you to divine just what you'll be in the mood for a couple of days from now. The beets look good. There's a special on lamb chops. And the strawberries are calling your name and telling you we are benefits of vitamin C. Exactly how much, and of what, do you need to buy--and eventually consume--to meet your nutrient requirements?

Start with vitamin D, the sunshine vitamin. The evidence is amassing that we need it not just for strong bones but for durable minds, healthy hearts, and to ward off many types of cancer. But where do we get it (besides sunshine)? And (this is the big question) exactly how are we supposed to know what the recommended daily allowance--expressed by the government and nutritionists in international units, anywhere from 200 to 600 of them--looks like in terms of actual food? And that's just one of 13 vitamins, 14 minerals, several types of fiber, and countless antioxidants and phytochemicals that help maintain health. How do you balance all of those needs in real food?

The foods you eat every day--fruits and veggies, meats and meat substitutes, dairy products and bread--all contain vital nutrients and vitamin C benefits that contribute to a healthy diet. But some--particularly, deeply colored fruits and veggies--are superstars. Not only are such foods rich in nutrients needed in specific amounts, they also contain phytochemicals and other functional ingredients for which no minimum amount has yet been established.

Your best bet is to think: color. The natural color of a food can be a reliable indicator of the vitamins, minerals, and other nutrients it supplies. For example, dark green veggies such as broccoli, spinach, and sugar snap peas are high in benefits of vitamin C. Red, yellow, and orange fruits and vegetables such as carrots, sweet peppers, and sweet potatoes are known for their high beta carotene, or vitamin A, content, but they can also be rich in vitamin C.

White fruits and veggies, like mushrooms, potatoes, and bananas, supply B vitamins and many minerals, while white dairy products--milk, yogurt, cheese--provide ample amounts of calcium (and are usually fortified with vitamin D).

Purplish-blue foods, like grapes and blueberries, are best known for their anticancer and heart-helping antioxidants. But like most other fruits and vegetables, they're also high in vitamin C and fiber.

Brown foods, in the form of grains, nuts, and seeds, supply vitamins E and B, which include folic acid. Brown and white foods like meat, fish, poultry, tofu, and legumes stand out as defining sources of protein and minerals like iron and zinc.

The more colors you toss into your shopping cart, the better chance you have of meeting all your nutritional needs. Choose a variety of superstars from every food group--mangoes and blueberries from the fruit group; spinach, broccoli, and potatoes from vegetables; oatmeal, wheat germ, and a multigrain roll from the grains; skim milk and yogurt from dairy; salmon and lentils from the protein group--all packed into a single day.

Approach your snacks just as wisely. Instead of grabbing a handful of pretzels or chips, fill the gaps between meals nutritiously. You can nibble on berries or other fresh fruits; pick away at almonds, walnuts, or sunflower seeds; savor low-fat yogurts and cheeses; or munch on whole-grain crackers. Not all at once, of course.

"You don't have to meet the daily requirement for every single nutrient every single day, and in fact, most people can't," says Susan Finn, CEO of the American Council for Fitness and Nutrition and former president of the American Dietetic Association. "Focus on choosing a wide variety of foods from every food group, every day, at every meal, include plenty of 'superstars,' and you'll get the nutrients you need."

To meet the nutritional needs of two people for a day, here's a rough guide to what to put in your shopping basket: 1 to 1 1D2 pounds of meat, fish, poultry, or protein alternative like beans, tofu, or wheat gluten; 1D2 to 1 pound each of three or four different vegetables, including one starchy veggie such as potatoes, peas, or winter squash; two pieces of three or four different fruits, including berries; a quart of milk, two containers of yogurt, and one or two types of cheese; a high-fiber cereal such as oatmeal or raisin bran; walnuts, almonds, or sunflower seeds for snacking; a box of pasta or a bag of rice to substitute for starchy vegetables. Bon appétit.

A MODEL MENU

This sample meal plan, providing 1,800 to 2,000 calories, can serve as a template for planning healthful, well-balanced meals that provide the nutrients you need each day. To vary the menu, make sure your shopping list includes similar types of foods from the same food groups. Substitute cantaloupe or papaya for mango, and raspberries for blueberries; switch black bean soup for lentil, sirloin and sweet peppers for salmon and broccoli.


BREAKFAST

1 cup cooked steel-cut oatmeal (B vitamins, iron, fiber) with 2 Tbsp. wheat germ (vitamin E, B vitamins, zinc)

1 cup skim milk (calcium, protein, B vitamins, vitamin D)

1 cup mango cubes (vitamins A and C, fiber) mixed with 1D2 cup blueberries (vitamin C, antioxidants)


LUNCH

1 1D2 cups lentil soup (protein, B vitamins, fiber, minerals)

Small whole-grain roll (B vitamins, fiber, minerals)

Spinach, tomato, and avocado salad: (vitamins A, B, C, calcium, iron)

1 medium tomato, cut up (vitamins A and C, fiber, phytochemicals)

1D4 avocado, sliced (vitamin E, monounsaturated fats)

1 Tbsp. vinaigrette dressing (vitamin E and monounsaturated fats)

SNACK

Light string cheese stick (calcium, protein)

2 Tbsp. whole almonds (vitamin E, phytochemicals)

1 medium orange (vitamin C, folic acid, potassium)


DINNER

6-oz. filet of grilled salmon (protein, B vitamins, vitamin E, omega 3 fatty acids), brushed with olive oil (vitamin E, monounsaturated fats)

Baked potato (vitamin C, fiber, iron), topped with 1D2 cup low-fat yogurt (calcium, protein, B vitamins, vitamin D)

1 to 2 cups steamed broccoli (vitamins A and C, folic acid, calcium, fiber) topped with 2 Tbsp. grated Romano cheese (calcium, protein)

BONUS: 8-oz. wine or grape juice (antioxidants)



source

Health tip of the day: Health Benefits of Honeydew

Honeydew is a member of the melon family; it is the sweetest of all melons when ripe. Honeydew is a popular fruit not just because of its delicious delicately sweet taste but also because of its many health benefits. The edible portion is an excellent source of Vitamin C, provitamin A and potassium, zinc, and valuable digestive enzymes. They are fairly low in carbohydrates but since it is big you can usually get enough of your recommended daily requirement.

Honeydew is harvested based on maturity, not size. The maturity of this fruit is somewhat hard to determine, the simplest way to known if its mature already is its ground colour ranging from greenish white (immature) to creamy yellow (mature).

Health Benefits:

- Contains potassium, this mineral helps keep your muscles from cramping.

- Great source of folic acid for women of childbearing age because it is known to prevent birth defects.

- Ideal food for people who want to lose weight and for those who want to improve their health because it is low in sodium, fat-free, cholesterol free and low calories. One cup of honeydew contains 60 calories.

- Contain plenty of water which keeps us hydrated.

- It is a great source of vitamin C, a powerful antioxidant that can help prevent many diseases.

Nutrient Value: per 100 g

- Vitamin C: 18 mg
- Fibre: 1 g
- Protein: 0.5 g
- Carbohydrates: 9 g
- Sugar: 8 g
- Sodium: 18 mg
- Fat: 0.1 g

source

Strengthening the immune system through fresh fruit and vegetable consumption

As the threat of influenza (particularly H1N1/swine flu) is all around, eating a diet rich in fruit and vegetables can boost the immune system, helping to prevent illness and infection. More than any other food, fruit and vegetables contain essential vitamins and minerals which are of vital importance for good health and can also help in the prevention of diseases. As fresh fruit and vegetables are among others a good source of vitamin C, the consumption of fresh produce should be stimulated, in particular those for parts of the population most at risk of contracting influenza.

Freshfel Europe, the European Association for the fresh fruit and vegetable sector, wants to reiterate at this particular time of the year that fresh fruit and vegetables are an essential ally in the prevention and combat against the spread of influenza. Although the intake of vitamin C by itself will not ward off flu or the common cold, it strengthens the body’s immune system, helping it to fight off diseases and viruses.

Vitamin C has many functions (see notably the work of Chemistry Nobel Prize laureate Linus Pauling). There have been many studies (some by the Harvard School of Public Health) that have shown that vitamin C is effective in reducing the severity of flu symptoms. Vitamin C boosts the production of white blood cells, antibodies and interferon, all of which are critical to fighting flu and other illnesses. Vitamin C is a proven anti-inflammatory, collagen-building nutrient, which helps to restore the respiratory system. A strong respiratory tract is the first defence against flu viruses, and vitamin C has the added benefit of increasing the effects of friendly phagocytes, which “eat” viral cells.



Against this background and the wide recognition of vitamin C role in reinforcing the immune system, Ramon Rey, President of Freshfel, stated: “Fruit and vegetables are the best natural sources of vitamin C. The wide assortment of fresh fruit and vegetables available should therefore be taken into consideration to contribute to a healthy diet rich in vitamin C. Fresh produce should be an additional useful tool in the set of preventive measures taken by Member States in the EU to combat H1N1 swine flu.” He added: “A wide range of fruit and vegetables have a high vitamin C content, particularly exotics such as guavas and papayas, berries, kiwifruits, cantaloupes, all citrus varieties as well as several vegetables such as cauliflower, broccoli and sweet peppers. Health authorities should convey this basic message to the population alongside other preventive measures against flu.”

Fruit and vegetables can be taken in all their varieties and at different moments as a snack or during the various meals of the day. Philippe Binard, General Delegate of Freshfel, added: “It makes sense for consumers to get their vitamin C intake directly from fresh fruit and vegetables rather than from pills. They will indeed take benefit from the natural source of the vitamin added to the pleasure of tasting and enjoying the quality and diversity of fresh produce.” Ramon Rey, President of Freshfel, concluded: “Prevention is the best medicine. As we move into autumn and winter, we should be reminded of the many health related aspects of the consumption of fresh fruit and vegetables so that everyone can benefit from eating immunity-boosting fresh produce.”


source

Do Vitamin Supplements work?

Vitamin Supplementation is huge worldwide. Most of us take vitamins now or have taken vitamins in the past.
Here are some statistics compiled by the Consumer Healthcare Products Association (CHPA) on supplementation:

The US ranks top in dietary supplementation globally.18.9% of Americans had taken at least one dietary supplement in 2004. Over 100 million Americans use vitamin and mineral supplements everyday.
The “global self-medication market” has become a multi-billion dollar industry and the dietary supplement sector is growing the fastest – 16% in 1998 alone. In the US, retail sales of supplements reached $11.3 billion in 2000.

The most common reason for supplement use is “to improve overall health and general well being.” It is a popular belief that vitamins are antioxidants and can therefore protect us from oxidative stress that causes many health conditions.

The most common health conditions that call for supplementation are menopause, cough, cold, flu, sore throat, and allergies or sinus conditions.

The third National Health and Nutrition Examination Survey (NHANES III), 1988–94 reported that about 40% of Americans, starting at age 2 months, have taken some kind of dietary supplement.

The most common supplements taken are: multivitamin/multiminerals – 22% multivitamins plus vitamin C – 15% vitamin C as a single vitamin – 13% herbal and botanical supplements – 7% vitamin E as a single vitamin – 6%

Over the years, more and more reports on the health benefits of vitamin supplements have emerged, ranging from cardiovascular benefits to cancer prevention. This is mainly due to the antioxidant properties of vitamins that can protect us from oxidative stress. As a result several studies have been conducted to confirm these reports. Some of the latest studies summarized below reveal surprising results to say the least.

Disease prevention and mortality

One of the very first studies to comprehensively investigate the health effects of vitamin supplements was conducted by Danish researchers in 2007. They performed a meta-analysis on data pooled from several clinical trials which used supplementation of the antioxidant vitamin A, vitamin E, beta-carotene, vitamin C and selenium used as stand-alone or as combination supplements to treat a wide range of health conditions, from cardiovascular disorders to cancer. Their results were a surprising, even troubling. For one, no benefits of these “antioxidant supplements” were found. Second, supplementation with vitamins A and E and beta-carotene (but not vitamin C and selenium) actually increased overall mortality. This study prompted other researchers to take a second look at the benefits of vitamin supplements.

In a more recent review paper, the same researchers performed another meta-analysis of more data from several clinical trials, this time involving over 200,000 people who are healthy as well as those with existing health conditions. The researchers only considered studies which compared the efficacy of antioxidant supplements against placebos in the primary and secondary prevention of different medical conditions. The authors reported that they “found no evidence to support antioxidant supplements for primary or secondary prevention. Vitamin A, beta-carotene, and vitamin E may increase mortality.”

Cancer

Another meta-analysis investigated the anti-cancer properties of antioxidant supplements, particularly against gastrointestinal cancers. They looked at data of trials which studied beta-carotene, vitamins A, C, and E and selenium. The authors concluded that “we could not find convincing evidence that antioxidant supplements prevent gastrointestinal cancers.”

One of the most recent developments in vitamin supplement research is the long-term SELECT (Selenium and Vitamin E Cancer Prevention Trial) study of the National Cancer Institute (NCI). The study evaluated the efficacy of selenium and Vitamin E in preventing prostate cancer and enrolled 35,000 male participants in the US, Puerto Rico, and Canada. The participants were randomly assigned to one of 3 groups: group 1 were given vitamin E supplements only, group 2 were given only selenium, group 3 took both supplements in combination, and group 4 were given placebos only. Five years into the study, the NCI decided to stop the trial because of some “concerning” findings, namely:

1. The analysis found no lower risk of prostate cancer in men taking the supplements, either alone or together.

2. Men who were taking only vitamin E actually had a slightly higher risk of developing prostate cancer.

3. Men taking only selenium seemed to have a slightly higher risk of developing diabetes.

Another study evaluated the efficacy of combined folic acid, vitamin B6, and vitamin B12 in reducing cancer risk among women. Their result show that combined folic acid, vitamin B6 and vitamin B12 treatment had no significant effect on overall risk of total invasive cancer or breast cancer among women during the folic acid fortification era.

A study published in December 2008 evaluated whether vitamins C and E and beta carotene supplementation have an effect on overall cancer risk. The data was taken from the Women's Antioxidant Cardiovascular Study and involved 8,171 women who were cancer-free at the start of the study about 9.4 years ago. The findings of the study showed that “supplementation with vitamin C, vitamin E, or beta carotene offers no overall benefits in the primary prevention of total cancer incidence or cancer mortality.”

Cardiovascular disorders

The Women’s Health Initiative Calcium/Vitamin D Trial evaluated the effects of vitamin D and calcium supplements on blood pressure and risk for hypertension risk of 36,252 healthy postmenopausal women. The women were assigned in 2 groups: one group received a daily supplement of 1000 mg of calcium plus 400 IU of vitamin D3 daily. The other group received placebo only. The researchers reported that “in postmenopausal women, calcium plus vitamin D3 supplementation did not reduce either blood pressure or the risk of developing hypertension over 7 years of follow-up.”

The Physicians' Health Study II evaluated whether vitamin E or vitamin C have cardioprotective properties that can reduce risk for CVD in men. A total of 14,641 American doctors were enrolled in the study, aged 50 years and older, and were followed up for 8 years. The study results showed that “neither vitamin E nor vitamin C supplementation reduced the risk of major cardiovascular events. These data provide no support for the use of these supplements for the prevention of cardiovascular disease in middle-aged and older men.”

This study evaluated whether antioxidant (vitamins E, C and/or beta-carotene) supplements can prevent atherosclerosis. The researchers performed a meta-analysis of 22 trials which involved 134,590 participants. The researcher conclude that “…the majority of studies included in this review does not support a possible role of antioxidant supplementation in reducing the risk of cardiovascular disease … no definite conclusion can be drawn to justify the use of antioxidant vitamin supplements for the prevention of atherosclerotic events.”

Folic acid is routinely prescribed for pregnant women to prevent birth defects such as spina bifida. It has also been thought that folic acid, which reduced the levels of homocysteine in the blood, can prevent cardiovascular disease. Homocysteine is an amino acide used as biomarker for cardiovascular disorder. This trial investigated whether a vitamin combination pill with folic acid, vitamin B6, and vitamin B12 (vs. a placebo) can reduce cardiovascular risk. It enrolled more than 5,400 American women with a history of cardiovascular disease or with moderate to high risk profile for ccardiovascular disease. After 7.3 years of treatment and follow-up, a combination pill of folic acid, vitamin B6, and vitamin B12 did not reduce a combined end point of total cardiovascular events among high-risk women, despite significant homocysteine lowering.

While most of the evidence from studies summarized here does not seem to support the health benefits of vitamin supplements, there are some studies which indicate that vitamin D supplementation is worthwhile, even essential.
Vitamin D is unique because we cannot get our vitamin D requirements from food alone. Instead, vitamin D is synthesized by the body upon exposure of the skin to the sun, thus earning it the title “sun vitamin.” However, since the sun is said to cause skin cancer, people tend to avoid exposure leading to widespread vitamin D deficiency.

Vitamin D deficiency is associated with a large number of health problems including osteoporosis, rickets, cancer and autoimmune disorders.

American health experts are convinced of the necessity of vitamin D supplements and thus, routinely prescribe vitamin D supplements even for newborn babies. Milk and other dairy products in the US are fortified with vitamin D but not in many parts of the world. Last year, the American Academy of Pediatrics updated its guidelines for vitamin D supplementation to recommend the doubling of the dose for babies and children from 200 IU to 400 IU per day.

According to a review paper, “vitamin D is not only important for calcium metabolism and maintenance of bone health throughout life, but also plays an important role in reducing risk of many chronic diseases including type I diabetes, multiple sclerosis, rheumatoid arthritis, deadly cancers, heart disease and infectious diseases.


source

Natural Health 101: Chlorella algae is a true superfood

Chlorella is a simple, single-celled green algae, that hails from freshwater pools and rivers of the Far East. There is emerging research around the world – though most especially in China and Japan – showing just how much of a superfood it is.

Some studies have focused on its cancer-fighting capabilities. They have shown that it may have a positive effect in preventing cancer, and there have been conflicting results as to whether or not it can help reduce tumors once they have developed.

Several studies have shown it to have a whole host of immune system boosting effects, including the production of interferon and T-cells. It is also a powerful detoxifier, even including heavy metals.

But perhaps the greatest feature of chlorella is how close to a complete source of nutrients it is, wider than any other single food. It contains many vitamins, including vitamin A, vitamin C, vitamin E, beta carotene, and the entire vitamin B complex, not to mention being one of the few food sources of vitamin D. It contains potassium, magnesium, zinc, iron, calcium, and other important trace minerals. It also has omega-3 fatty acids, and eighteen of the twenty-two amino acids the body requires, including all of the 'essential' amino acids which must be acquired through food. And last but not least, it has among the highest protein content available in any edible plant form.

All of these factors combine to give chlorella a range of health benefits that seem almost unparalleled, including many so-called "lifestyle diseases", such as obesity, diabetes, depression, chronic indigestion, and heart disease.

source

Antioxidise your health

Your immune system is your body’s defence system against illness and disease.


WHAT can we do to help our bodies cope better with infectious illnesses?

It definitely helps to have a strong and healthy immune system. Here’s how it works – the immune system is like the security system in your home. This system is continuously monitoring the environment for anything that is out of place, and when an unusual situation is detected, it dispatches the most appropriate defence mechanisms.

The immune system recognises viruses, bacteria, fungi, parasites, and mutant cells, and it has a variety of “soldiers” (immune cells such as macrophages, neutrophils and natural killer cells), each with it own weapons and methods of attack to destroy these invaders.

Harmful free radicals and the human immune system

The harmful free radicals from our environment are a major cause of ill-health. These free radicals can come from exposure to the sun’s rays (UV light), pollution, radiation, stress, and poor diet.

Immune cells also suffer from free radical damage. This results in lowered immunity. The good thing is that we are not completely powerless. Antioxidant supplements can help protect our immune system from the damage of free radical “bombardment”.

Antioxidant army

We have our own army of defence against free radicals and they are called antioxidants. Antioxidants have the ability to render free radicals harmless. As long as there are adequate amounts of antioxidants within our bodies to handle the free radicals produced within the cell, there is little or no damage to surrounding tissues.

The body has the ability to make some of its own antioxidants, five of which are Superoxide Dismutase (SOD), Catalase, Alpha Lipoic Acid, Coenzyme Q10 and Glutathione Peroxidase. However, the body may not be able to produce enough antioxidants on its own to neutralise all of the free radicals that are produced.

Although many antioxidants can be obtained from food sources, it is difficult to get enough to hold back free radicals constantly generated in our polluted environment. That is why we need to get the rest of the antioxidants from supplements.

Vitamin A (Beta carotene)

This is a powerful free radical scavenger that attacks and neutralises the singlet oxygen, a dangerous free radical that affects our eyes, skin and lungs.

In a number of studies, beta-carotene supplementation was found to enhance certain immune responses. Early studies demonstrated the ability of beta-carotene and other carotenoids to prevent infections. Some clinical trials have found that beta-carotene supplementation improves several biomarkers of immune function. It can lead to an increase in the number of white blood cells and the activity of natural killer cells. Both of these are important in combating various diseases.

Vitamin C

Vitamin C is an antioxidant that has been demonstrated to have a substantial impact on human health. Supplementation of vitamin C was found to improve the human immune system response to infections.

People taking daily doses of vitamin C can boost their immune system, potentially protecting themselves from viruses and colds, according to a study presented at the 60th Anniversary Meeting of the American Academy of Allergy, Asthma and Immunology (AAAAI).

Another function of vitamin C is helping to recycle vitamin E to keep it actively fighting free radicals.

Vitamin E

This is an effective antioxidant and immune system booster. Vitamin E bolsters the production of B-cells, which are the immune cells that produce antibodies that destroy bacteria and viruses.

Research shows that vitamin E enhances immunity in healthy elderly people. It has also been found to improve the circulatory system and oxygen absorption, and has a role in preventing cataracts.

Selenium

This is a trace mineral that synergises well with vitamin E and is the key component in the powerful glutathione-based antioxidant enzymes that convert hydrogen peroxide free radicals into water.

In addition, selenium is essential for a healthy immune system, assisting the body in defending against harmful bacteria and viruses, as well as cancer cells.

Zinc

Severe zinc deficiency depresses immune function and even mild to moderate degrees of zinc deficiency can impair immune cell function. The body requires zinc to develop and activate specific immune cell (T-lymphocytes).

Individuals with low zinc levels have been associated with increased susceptibility to pneumonia. Zinc is required to maintain effective levels of vitamin E and A. It is also the key ingredient in the very important antioxidant enzyme called superoxide dismutase (SOD).

Copper and manganese

These are both essential components of superoxide dismutase (SOD) that neutralises the most dangerous free radical in the body – superoxide.

Alpha lipoic acid

Dr Lester Packer, professor of the University of California, Berkeley, department of molecular and cell biology, is among the world’s leading antioxidant researchers and has described alpha lipoic acid as very close to an ideal antioxidant. Alpha lipoic acid can also recharge other antioxidants that have been used up. In the body, it helps regenerate other antioxidants such as vitamin C, vitamin E and glutathione.

In addition to that, alpha lipoic acid is the only antioxidant that can boost the level of intracellular glutathione, a cellular antioxidant of tremendous importance. Besides being the body’s primary water-soluble antioxidant and a major detoxification agent, glutathione is absolutely essential for the functioning of the immune system.

Grape seed standardised extract

The active ingredients found in standardised extracts of grape seed are Oligomeric Proanthocyanidins (OPCs). Research indicates that OPCs may be 20 to 50 times more potent as an antioxidant than vitamin C and E.

The body produces many types of free radicals – singlet oxygen, superoxides, hydroxyl, hydrogen peroxide, peroxyl, etc, and almost all are damaging to the immune system and other parts of the body. Different antioxidants neutralise different species of free radicals. Hence when it comes to antioxidant supplementation, it makes sense to take a supplement that contains a variety of antioxidants.


source

Eat to stay young

There are plenty of ways — or at least advertised ways — to tap into the Fountain of Youth, ranging from the relatively benign to the Machiavellian — from eye cream and Botox injections to chin implants and dermabrasion.

If having your facial skin “re-draped,” your deeper tissues “repositioned” or your face sanded down isn’t your thing, and spending hundreds of bucks on miracle creams doesn’t fit the budget, try eating.
There are many foods that can slow the aging process and potentially stave off age-related diseases and conditions such as dementia, cancers, type II diabetes and heart disease.

Some of the biggest bullies in the body’s neighborhood are free radicals and inflammation, which contribute to everything from wrinkles to cancer. Most of the so-called superfoods contain antioxidants, which neutralize free radicals, and anti-inflammatory properties.

For instance, a rash of 2009 studies has found that coffee has all sorts of potential health benefits. Besides its long-known applications for headaches, it may protect against dementia, stroke, skin cancer, endometrial cancer and diabetes — and it might even relieve pain associated with exercise.

Here are some other anti-aging gifts from Mother Nature, readily available at your local grocery store.



Turmeric

Extensively researched and widely acknowledged as a legitimate nutritional powerhouse, turmeric is a spice often found in Indian and Asian dishes. Although it provides high levels of iron and manganese, its most valued component is curcumin, which has been studied for its anti-inflammatory properties. Researchers are studying its possibilities in fighting cancer and Alzheimer’s disease. It’s worth noting that the studies focus on curcumin itself, with high doses of it administered to subjects (far more than you could eat in a day’s worth of curries). You can find turmeric powder and extract sold in capsules at health-food stores.




Watermelon

This fruit is a very concentrated source of lycopene, a carotenoid extensively studied for its anti-cancer properties. It boasts effectiveness against a growing list of cancer types, including prostate, breast, colorectal and lung. Watermelon also is packed with vitamin C, vitamin A and other powerful antioxidants.



Avocados

Beyond guacamole, avocados are dynamite at providing good-for-you nutrients, including oleic acid, a healthy fat believed to lower bad cholesterol; potassium, which protects your heart and arteries; folate for boosting skin health and lowering heart-attack risks; and a lot of those magical antioxidants.



Fish

Fish is a great source of omega-3 fatty acid, which is an essential nutrient that the body cannot manufacture. It promotes heart health, can improve bone strength and offers pain relief from inflammatory disorders. Omega-3 acid is important for brain health and has been shown to help with depression. Focus on fatty fish such as salmon, albacore tuna, herring, mackerel and lake trout, and eat it twice a week.



Alcohol:

Have that pre-dinner cocktail guilt-free. A study by Wake Forest University found that people who reported having a beer, a glass of wine or a cocktail eight to 14 times a week were 37 percent less likely than teetotalers to develop dementia within the next six years. Moderate drinkers also may have reduced risk for stroke and heart attack.



source

Health tip of the day: Benefits of passion fruit

The passion fruit, native to South America has many amazing health benefits to all who eat this sweet and aromatic fruit. Passion fruit was a staple of Aztec society and once Spanish missionaries laid eyes on the blossoms of the passion fruit, they named it thus as they said that the blossoms resembled the crown of thorns on Christ's head during the crucifixion.

Passion fruit has a very aromatic smell and can either be yellow or purple on the outside. The skin of the passion fruit is wrinkly and its pulp is a yellow, jelly-like substance with black seeds.

Now, one of the many health benefits of passion fruit is that its seeds (one cup) contains almost 25 grams of fibre. Passion fruit seeds are a great source of fibre that the body needs to cleanse the colon, improve digestion, and help prevent heart attacks and strokes. Fibre attaches itself to the buildup found in the colon wall, pulls it out and makes the colon clean and clear from disturbances. This makes it easier for the body to digest food and in the long run, prevents the development of colon cancer. A similar process takes place in the valves of the heart whereby fibre flushes out the buildup of fat and cholesterol in the heart, protecting the body against heart attacks, heart disease and strokes.


Passion fruit also benefits those who eat it by providing the body with high doses of Vitamin A and C. Vitamin A helps the body to remove free radicals that cause skin and tissue damage, and it helps to improve our vision. Meanwhile Vitamin C helps to repair tissue, helps prevent heart disease and cancer and helps our bones.

A 2008 study found that subjects who took passion fruit extracts and who suffer from asthma, got relief from symptoms of coughing and wheezing by 76 percent. The antioxidants found in passion fruit is believed to block histamine, reduce allergy and inflammation; passion fruit therefore has the health benefit of reducing the symptoms of asthma.

The antioxidant and flavonoid found in passion fruit have also been found by some researchers at the University of Florida to inhibit the growth of cancer cells.



source

Eat, Drink and Be Healthy

Foods with antioxidants keep you younger longer, inside and out.

Forget the Fountain of Youth. There's an entire Buffet of Youth out there and you can dine on its delectable offerings right in your own home.

Many fruits and vegetables, plus shellfish, whole grains, chicken, lean red meats and dark chocolate (but not milk chocolate) are loaded with the Buffet of Youth's extraordinary ingredients--antioxidants--specific anti-aging vitamins and minerals that also fight against life-threatening diseases.

In research studies, people with more antioxidants in their diets had stronger immune systems, and a reduced risk of contracting infections, cancer and heart disease or of having a stroke. They even had fewer wrinkles!

Here's why. As our bodies' cells produce oxygen they also produce atoms called "free radicals." Free radicals in the right proportion are good for our bodies because they produce energy and destroy some harmful bacteria. But when we are unhealthy or not eating a balanced diet they grow out of proportion to the number our bodies can handle and they destroy healthy cells. Antioxidants actually destroy the overabundant free radicals before they cause harm.

Vitamins A, C and E and the minerals selenium, zinc and copper are especially potent antioxidants. Vitamin C even forms collagen, and beauty experts suggest applying a vitamin C-based beauty serum to your face (after washing and before moisturizing) to smooth and prevent wrinkles.

So eat a diet that is high in antioxidants to boost your immune system and keep you looking younger.

The Buffet of Youth's Active Ingredients

* Vegetables: broccoli, spinach, carrots, squash, sweet potatoes, garlic, kale collards, green peppers, Brussels sprouts, soy.

* Fruit: berries, citrus fruits, peaches, apricots, cantaloupes, tomatoes, cranberries, pomegranate, purple grapes, watermelon.

* Meats: chicken, eggs, shellfish, lean red meats.

* Beverages: red wine, black and green teas, citrus juices.

* Miscellaneous: whole grains, nuts, seeds, dark chocolate.


source

Healthy Bones - Calcium Isn’t Enough

Throughout life your bones change in size, shape and position. Every day old bone is lost and new bone is made. Bones are the body’s major reservoir of calcium and when needed it can be removed. If this calcium is not replaced, over time, your bones will become thinner, more fragile, and more susceptible to breaking. But, getting adequate calcium isn’t enough to make new bones – you need to consider the vitamins A, C, D and K, the minerals phosphorus, magnesium, potassium and sodium, as well as the amount of protein, fruits and vegetables you eat. Simply popping a daily calcium supplement daily isn’t enough.

As we get older, we don’t make new bone as efficiently as we did when we were young. Peak bone strength and mass occurs in your late teens and early 20s. The stronger your young bones are the better able they will be to withstand the changes that occur with aging. As we age, bones get thinner and lose strength, a condition called osteoporosis, increasing the risk for fractures.

Genes, hormones, lifestyle and nutrition all play a role in bone health. You can’t change your genes or your sex but you can exercise and eat well to preserve your skeleton. Exercise stresses bone and causes new bone to form, the more the better. The food you eat provides the symphony of nutrients needed to produce strong new bone. It is never too late to feed your bones well.

Getting enough calcium should be obvious. Adults need 1,000 milligrams (mg) a day and those over 50 should get 1,200 mg daily. A recent study showed that healthy men and women who got 1,200 mg of calcium daily reduced their risk of bone fracture by 72%. Those are pretty good odds! A glass of milk averages 300 mg and is considered an outstanding source, not just because of the calcium but milk contains other necessary nutrients – protein, vitamin D, potassium, phosphorus, and vitamin A – that help make new bone cells.

Most people get too little vitamin D which is needed to increase calcium absorption and regulate bone production. Adults need 200 IUs daily, 400 IUs after age 50, and 600 IUs after 70. Known as the sunshine vitamin because of our ability to use ultraviolet light to make vitamin D in our skin, we lose this ability as we age. In addition, dark skin, sunscreen use, winter weather, and full body clothing, worn by many for religious reasons, all decrease the amount of vitamin D we get. Milk is fortified with vitamin D, but since most adults drink less than they should, that is another contributing factor to a lower intake. If you are overweight you will have trouble releasing stored vitamin D in your body because it is buried deep in body fat. Getting enough vitamin D significantly reduces falls and fractures as we age. Make sure your calcium supplement comes with vitamin D as well.

Potassium and calcium work together in the body to keep the body’s calcium levels high. Low potassium causes more calcium to be lost in your urine. Most of us get too little potassium because we do not drink enough milk and we eat too few fruits and vegetables, which are all excellent sources. We also eat too much sodium, which disturbs the use of calcium by the body and causes bone loss.

The mineral phosphorus can have both negative and positive effects on bone health. Adequate phosphorus contributes to bone health, but when calcium intakes are low and phosphorus intakes are high, bone health decreases. Today, we drink more soda, which is higher in phosphorus than milk. Teens drink the most which is a problem because those are the years when strong bones are forming. If teen bone health is jeopardized, adult bone strength will be compromised and the risk of fracture goes up dramatically.

Vitamins A, C, and K, in addition to vitamin D, help to produce a healthy, strong skeleton. Low levels of vitamin K are a predictor of future fracture risk. Vitamin A is necessary for new bone cells to form. Vitamin C protects your bones from oxidative stress, especially from smoking. It also promotes collagen formation, a tissue needed for healthy bones and teeth.

There is a widespread idea that a high protein diet may be harmful for bones. This is not true. Protein is part of your bones and a high protein intake helps keep bones strong. This is especially important as we age. Older people who eat adequate protein have a much lower risk of breaking a hip.

As the population ages, the risk of osteoporosis and fractures will increase dramatically unless we intervene to prevent the problem. Keep your bones healthy. Drink milk or eat yogurt each day. Men, you need calcium daily, too. Select a calcium supplement with vitamin D. Eat enough protein; have some at every meal. Eat lots and lots of fruits and vegetables. And, exercise. Bang those bones around. The more you use them the stronger and healthier they become. And please don't forget to exercise as it will increase your bone density.



source

An apple a day .......

Is the old proverb true? Does an apple a day really keep the doctor away? It sure can! But so can an orange, a banana, a grapefruit, a peach…a…well, you get the picture.

Fruits, veggies and grains.

Fruits are loaded with natural vitamins and antioxidants, which can help keep kids out of their pediatrician's office. But one should not live on fruit alone.

You should also be loading your family up on vegetables, whole grains and low-fat dairy products. Make it a point to serve dark green, orange and starchy veggies at least several times a week, which is part of a healthy-diet inititive set out by the U.S. Department of Agriculture and U.S. Department of Human Services.

What you shouldn't eat are foods with loads of saturated and trans fats, added sugars, cholesterol and salt. Oops…, there goes the chips!

Here are some tips for raising healthy eaters:

• Eat together as a family. Studies have shown that families who eat together tend to eat healthier. • Try to limit the food rewards, e.g., "Marian, if you clean your room, I'll give you ice cream." Nutritionists caution connecting food to emotion. • Preach moderation. With child obesity on the rise, it's important for children to understand portion control. • Encourage variety. Studies show that it can take as many as 10 exposures to a type of food before a child accepts it. • Finally, use the grocery story serve as a hunt for good nutrition. Let your kids participate in the meal planning with the understanding that they must select items from the food group.

Oh, by the way, back to the original question: Apples contain vitamin C, which helps boost your immune system.


source

The Malunggay

It is called malunggay in the Philippines or moringa in English. Considered to be “nature’s most nutritious food,” it is in fact so well-respected in terms of its health benefits that its tree has earned the name the “Elixir Tree.” It has so many vitamins, minerals and nutrients that it can treat at least 300 different diseases and disorders of the body (source: steadyhealth. com).

Research shows that malunggay leaves contain seven times the vitamin C found in oranges, four times the Vitamin A found in carrots (said to prevent blindness), four times the calcium found in milk, three times the potassium found in bananas and two times the protein found in yogurt (source: http://affleap. com/blog/the-potentials-of-moringa-the-miracle-plant/). Best of all, the moringa or malunggay leaf has no proven bad effects and is therefore considered safe, organic, and suitable for people from any age group.

It is now also being promoted as a very good supplement for women who are pregnant as a natural way to increase breast milk. It also prevents mastitis, an inflammation of the breast caused by the blocking of milk ducts while the mother is lactating, because it acts against the bacteria staphylococcus aureus that causes the inflammation. (source: Moringa—The Breastfeeding Supplement at http://www.free-press-release.com/news/ 200805/1210154844.html)

Once the mother has given birth, it is also recommended that malunggay be made part of the menu for infants and toddlers. The Tree of Life by Church World Services advises, “For children aged 1-3, a 100g serving of fresh cooked leaves would provide all their daily requirements of calcium, about 75 percent of their iron and half their protein needs, as well as important amounts of potassium, B vitamins, copper and all the essential amino acids. As little as 20 grams of leaves would provide children with all the vitamins A and C they need.” (source: steadyhealth. com)

Not just infants, but the aged as well, would benefit from malunggay. It is said to help reduce ulcers, tumors, and pain from arthritis; help control blood pressure, relieve skin and sleep problems and work as an energy booster.

Other benefits: It increases the body’s immune system and promotes the cell structure of the body. It provides nourishment to the eyes and the brain. It promotes metabolism, natural serum cholesterol, and proper digestion. It promotes the normal functioning of the liver, kidney and circulatory system. It acts as an antioxidant and anti-inflammatory. It supports the normal sugar levels of the body and gives a feeling of general wellness. It promotes energy. And – ladies listen up – it lowers the appearance of wrinkles and fine lines and beautifies the skin. (source: http://leafpower.wordpress. com/moringa-benefits/)

There is also currently a study that shows how moringa may work as an immune stimulant and thus help people diagnosed with AIDS (acquired immune deficiency syndrome) or are HIV-positive.

Some articles on moringa have gone as far as saying that “moringa aleifera has great potential in combating extreme poverty and hunger” because it is easy to grow. Within six months of planting a seed or a piece of trunk, one can already cut leaves from the tree to eat. These can be cooked, dried, or ground over a screen for several days into a fine powder that can be added to almost anything as a nutrient supplement. The seeds also have the potential for producing biofuel, cooking oil, personal care products, cosmetics, aromatherapy perfume, industrial oil and lubricants.

There are stores now that offer various malunggay products. Chimara in Greenbelt 3 offers malunggay soup; malunggay peanuts, which are beautifully caramelized; malunggay popcorn, which tastes almost like their other flavored popcorn products; and malunggay cookies that come in fun choco-peppermint and oatmeal flavors. They look like ordinary cookies but they have these itty-bitty malunggay leaves in them. Cute! I would not purchase these cookies for the flavor, mind you, but as a healthier option I would greatly consider it. (The popcorn I would go for any day.)

Another interesting store is Echo Store in Serendra where you can buy take-home malunggay goodies, such as malunggay bihon that tastes just like ordinary pancit but with the benefits of malunggay.

So next time you go shopping, go healthy and go malunggay. Bow.



source

Health tip of the day: Benefits of Raspberries

Raspberries are a healthy, delicious addition to your diet. This fruit is loaded with vitamins, antioxidants and fibre.

Easy to include in your diet, they are a nutritious and delicious addition to many recipes.

This fruit is also a great snack fresh. Whether you eat them fresh or buy them frozen, you'll reap the health benefits.


Health Benefits Of Raspberries


High in ellagic acid, a phenolic compound that may help prevent cancer, inhibit the growth of cancer cells and stop the growth of some cancers.

Its seed oil has a natural sun protection factor. It contains high amounts of polyphenolic compounds known for their anti-cancer properties.

It contains strong antioxidants such as Vitamin C, quercetin and gallic acid.


Burning Fat


This fruit is packed with fibre and manganese. Fibre helps slow the digestive process so you feel full longer. Manganese is a trace mineral that helps keep your metabolic rate high, which in turn burns fat.



source