Archive for the ‘Nutrition’ Category

Vitamin supplement – Precautions

Monday, October 27th, 2008
  1. Vitamin supplement should be taken in small quantity because they can affect our various chemical reactions in our body.
  2. If you are taking supplement then do not try to refuse fruits and vegetables and make poor eating habits. Fruits and vegetables contains calories and hence provide energy but vitamins do not provide any energy they just fulfil the need of certain vitamins in our body.
  3. They only cure those diseases which are caused due to deficiency of certain enzyme in the body. They do not cure any other diseases.
  4. Like other medicines vitamin supplements also have expiry date therefore before buying don’t forget to check the expiry date of the supplement. Expired supplement can cause illness and harm to your body.
  5. With vitamins supplements proper balance diet is also important. This helps in the maximum absorption of vitamins in the body.
  6. Avoid using vitamin supplements if you are taking birth control pill.
    Before buying check whether the supplements are approved by the government of that country.
  7. If you are not sure that you are really suffering from any disease than do not take supplements without doctoral advice. For ex cracked nail do not signify that there is any vitamin deficiency.
  8. Vitamin supplements do not immediately show its impact it take some time.

It is not surely said that vitamins supplements are totally safe they also have side effects. If they are taken more than their required doses, than they may cause several complication. It may cause adult acne, in some cases eyesight may get weaker, constant headache etc. Excess of water soluble vitamins do not cause much damage to the body but the chances of getting the harmful disease get high due to over dosage of fat soluble vitamins. These are

Vitamin A – fatigue, loss of hair. Abnormal menstrual flow, vomiting and nausea, it may also damage the liver.

Vitamin D – decrease in weight, deafness, nausea, and abnormal blood pressure kidney stones diarrhea and excessive thirst.

Vitamin E – weakness, fatigue, and hypertension.

Vitamin K can cause high liver damage.

Vitamin C can lead to increase in uric acid, kidney and bladder stones and irritation.

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Vitamins supplements

Sunday, October 19th, 2008

Now at the present age people are paying more attention towards their health and they are becoming more health conscious. As the world is progressing they do not want to get lost in the net of earning money, they are getting serious regarding to their health. Vitamin supplements are the great source of acquiring good health. Vitamins are required by body for various metabolic functions. In the absence of these vitamins body shows various symptoms of deadly diseases. There are some diseases, which are caused by the deficiency of some vitamins.

Function perform by various vitamins

Vitamin K is fat-soluble vitamin, which checks the growth of many harmful chemical agents in the body. This is vitamin is also responsible for maintenance of skin, blood circulation and development of red blood corpuscles. Vitamin C fights against infection and it is also responsible for coagulation of blood during injury. It forms the bone and teeth.

Deficiency of vitamin A causes night blindness. In this disease person is unable to see at night. Vitamin B causes beri beri, Vitamin C causes scurvy, and Vitamin D causes rickets,
Vitamin K is responsible for the coagulation of blood outside the body. Lack of this vitamin causes permanent flow of blood without coagulation after the injury.

Vitamin supplement consists of the entire important vitamin which is required by the body for its functioning. These vitamin supplements are very important during pregnancy. As the body absorbs liquid more easily and frequently in liquid state than solid state therefore vitamin supplements in liquid form are much more preferable than solid form.

In general body needs 13 essential vitamin which are responsible for normal function and development of body out of which vitamin A B C D E K are most important. These vitamins are obtained directly from fruits and vegetables. Now the most important question arises is that if all the vitamins are present in the vegetable and food so why vitamin supplements is used? Vitamins supplement are meant for only special cases.

In some cases the need of vitamins are increased. In those cases it becomes very difficult to obtain such high amount of vitamins from only dietary sources therefore to fulfil these body requirement vitamins supplements or tablets are given. In case of pregnancy doctor refer various vitamin supplements. These supplements not only fulfil the vitamin need of mother but also fulfil the vitamin need of the developing baby. This also helps in checking the transmitting nutrition from mother to child.

It is not necessary that these vitamin supplements are always safe they may cause several complications in the individual. Before using such supplements doctors advice is must. Self-medication should be avoided.

Food source

Vitamin A – oatmeal, mangoes, carrot, potato, pumpkin, papaya, peaches etc

Vitamin B – milk, meat, eggs, cheese, peas, fish, bread, milk, brown rice, fish, butter soybeans, peanuts, legumes all grain cereals etc.

Vitamin C – guava, lemon, oranges, pineapple, and all citrus fruits

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Organic Vitamins

Tuesday, May 20th, 2008

We think of vitamins and minerals as being the natural, healthy substances essential to make us healthy, and so it may come as a surprise to know that many of the vitamins available today are artificially developed and produced.

Vitamins and minerals are found naturally in a range of foods, alongside enzymes (which helps the body transfer energy sources to the muscles etc), minerals and anti-oxidants. They tend to be found in relatively small amounts and specific to a certain food group, which is why it is important to eat a balanced diet in order to ensure you are getting all those needed.

Synthetic (artificially produced) vitamins are chemically constructed to mimic the vitamin found organically but often in a much higher concentration. They will also often contain other chemicals such as preservatives, coal tars and additives in order to make them palatable and able to be sold in tablet form.

Because synthetic vitamins do not contain the enzymes and other natural chemicals, they are not digested nearly as easily as organic vitamins. Our body also has a way of making us seek out the foods that we need to ensure we get the vitamin and minerals – the most stark example is the cravings that pregnant women feel for strange food or even minerals like coal.

Organic vitamins are mostly either fat or water soluble – meaning that they are carried in the blood and either used in the digestive system when water is present, or stored in the liver or fatty tissue to be utilised as needed.

Organic vitamins and minerals are quite fragile and, as such, are easily destroyed by cooking, not eating food when it is fresh or by the processing that occurs too much of our food sources now. In order to avoid this, food should be eaten as freshly as possible. Vegetables should ideally be eaten raw, but otherwise steamed. The use of pesticides on food can deplete them of vitamins and minerals.

Stress, ill health and the effects of alcohol, recreational or prescribed drugs can also adversely affect our bodies ability to absorb vitamins. Many people who are worried that they are not getting enough vitamins turn to multi-vitamins or vitamin supplements to try to solve the problem.

However, there should be a word of warning with this. Non –organic vitamins can be harmful, particularly if the users do not adhere to the recommended daily amounts that we need. There are many studies that show that an unhealthy diet coupled with an over-reliance on non-organic vitamins can lead to illness.

Over absorption of certain vitamins can cause the opposite effect to that of the organic vitamin at recommended levels. Vitamin C, for example, if obtained naturally and in the right amount, is known to protect against some cancers and heart disease. Absorption at very high amounts however drastically reduces this protection and has even been seen to aggravate some cancers.

You can buy a range of organic vitamins that are taken from food sources, which are better than the synthetic ones. However, the best solution will always be to eat a healthy diet of fresh food – therefore getting all the vitamins and minerals you need as nature intended and get all the organic vitamins you need.

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Diabetic food

Sunday, March 30th, 2008

Diabetes is a disease where the blood glucose level remains continuously elevated than the normal level. It results into damage in the various bodily organs. Modern concept of diabetes management does not advocate complete restriction of intake of alcohol. Patient is advised to take every foods, but with some precaution to the total daily calorie intake.

The diabetic foods can be divided into six categories. The three main food types are vegetables, fruits and grains, the next group contains milk, milk products and meat products; the last group is fat, oils and sweets.

Total amount of daily intake for a healthy young adult is 1600-2800 cal. Depending upon the built, the amount of calorie is to be determined. Again, women patients will be more benefitted while taking the low range calorie and men are meant to high end calorie group. The precise number of servings will depend on the diabetes goal, lifestyle, division in the calorie and nutrition needs and of course the type of food the patient likes most. The total number of calorie should be judiciously divided into major meals and snacks.

Let us have some idea about different group of foods that is acceptable for a diabetic patient.

Starches and grains

The most acceptable group is cereal, bread, rice and pasta. The bulk of the diabetic diet should come from this group. These foods contain carbohydrates mostly. The acceptable grains are wheat, corn, oats and rye. Vegetables that contain starch like potatoes and peas also belong to this group besides dry beans like pinto beans and black eyed bens. These vegetables come into this group as the have the same amount of calorie as contained in equal serving of a slice of bread. So you can count them as same amount of serving carbohydrates into your meal plan. The following foods can be taken roughly 6-12 servings per day but keep an eye on it and try to take the as lower range as you can. This are – 1 slice of bread, ¾ cup of dry cereal (you can make any preparation – the total calorie should be counted), ¼ of a bagel, one 6” tortilla, ½ cup cooked cereal, 1 cup of winter squash, ½ cup either of yam, potato, peas, cooked beans or corn and 1/3 cup of pasta or rice .

Vegetables

Vegetables are rich in vitamins, fiber and minerals. You can take as much as green leafy vegetables like spinach, sorrel, chicory, broccoli, cabbage, cauliflower, kale, tomatoes, cucumbers, Brussels sprouts and lettuce. One serving contains 1 cup raw or ½ cup of cooked amount.

Fruits

Fresh fruits contain plenty of vitamins, minerals, carbohydrates and fiber. Fruits that you can take are oranges, blackberries, strawberries, apples, cantaloupe, bananas, grapes and apricots. You can take 2-4 servings a day.

Milk and milk products

Milk is rich in calcium, vitamins and minerals. Low fat or skimmed milk is better. You can take 2-3 servings a day and a serving contains 1 cup of low fat milk or 1 cup of yogurt.

Meat and other non vegetarian items

This group contains beef, chicken, fish, turkey, eggs and cheese. This group provides required amount of proteins and minerals. It is always better to take white meats. You can take 4-6 ounces per day divided into major meals.

Fats and sweets

This is the group you would try to take as less as possible. Otherwise you can save consuming these items for a great treat for a single time once in a while. A single serving include 2 small cookies, ½ cup of ice-cream and 1 cupcake or muffin.

It is not so hard to follow this diet guideline. You can make a great deal of preparations by combining these items and you diabetic life more enjoyable.

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Detoxification Through Food

Friday, March 14th, 2008

Our body regularly produces numerous toxic materials through metabolism. You can detoxify your body by curtailing every food except fruits and vegetables besides taking a ‘detox’ drink daily, but the more rational way to detoxify your body is to combine all foods in the food pyramid judiciously. How to achieve this? Well, let’s have a look -

The diet should include fruits and fruits juices, vegetables and virtually all the probable healthy foods.

Fruits – any fresh fruits are safe. The fruits you can take- apples, oranges, bananas, pears, grapes, raisins, pineapple, mango, strawberries, blackberries, raspberries, melons, peaches etc.

Fruit juices – homemade juices are the best. But canned pure fruit juices are also a healthy option. Only thing you have to check the expiry date and ‘sweetened’ or ‘pure’ variety.

Vegetables – fresh green leafy vegetables are first choice food. Otherwise you can take canned ‘in brine’ or ‘in water’ variety. These include sprouts, spinach, cabbage, carrots, mushrooms, broccoli, cauliflower, tomatoes, potatoes, onions, spring onions, and cucumber.

Oatmeal – this is a good food to check the cholesterol level.

Beans and lentils – this contain fibers which help to prevent gastric ulceration.

Brown rice and noodles – brown rice is always better than bleached white rice.

Fish – fish contains Omega 3 fatty acid that is a potent antioxidant. You can take salmon, cod, mackerel, lobster, different types of carps, trout, tuna, haddock, red mullet, monkfish and swordfish.

Nuts and seeds – this are rich in vitamins that help to fight against infections. Brazil, almonds, walnut, hazel nut, peanut, pecans, macadamia, pistachio and pine nuts belong this group.

Popcorn are also offering good amount of antioxidants.

Balsamic vinegar and extra virgin olive oil contains substances that check the cholesterol level.

Garlic was used as a natural antioxidant in Indian traditional system of medicine (Ayurveda) since a long time. Ginger and other fresh herbs like turmeric are also advised.

Ground black pepper and honey have anti aging property.

Last but certainly not the least is water. A healthy young adult must take at least 2.5 liters of water daily.

Now let us have some knowledge about which foods are in ‘bad’ category so that we can avoid them as far as practicable.

Meat and meat products of any kind is avoided. White meat is marginally advised.

  • Milk and dairy items
  • Butter and margarine
  • Any kind of food that contain wheat and wheat flour like bread, cakes, pastries, biscuits, pizzas
  • Chocolates and sweets, jams and marmalade
  • Any kind of junk food
  • Processed foods, ready-to-eat food packets, sauces and fast foods
  • Alcohol, tea, coffee and all sorts of carbonated beverages including diet colas
  • Salt

All the foods in the second category are partially metabolized inside our body. The byproducts generated (excretory products) after metabolism are either excreted through kidneys or via stool. Now, during the process of excretion they pass through different organs of our body. If they get stored due to any reason (excess amounts generated that our system is incapable to excrete or they bind with some other material to get deposited into the tissues), the ill effect will be obvious. They may again slow down the process of excretion. Deposition in the liver, heart and brain can damage our system extensively. Aging process is hastened by these unwanted products. Our natural defense system get weaker leading to severe infection obtained from a trivial source.

It is better to take foods that are good to our body and do not cause any harm. Being a vegetarian can solve the problem. Think about it.

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