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Diet Supplements

The Health Benefits of Chia Seeds

Chia Seeds

The health-protecting antioxidants contained in chia seeds are known to protect against oxidative stress. Oxidative stress is an imbalance in the production of cell-damaging free radicals and the body’s ability to counteract their harmful effects. This helps to ward off aging and protects the brain from oxidative stress, which is a causative factor in diseases such as Alzheimer’s and Parkinson’s. The anti-inflammatory effect also supports the health of the skin and plays a further role in protecting the heart. [Sources: 4]

Chia seeds and chia flour have been found to lower blood pressure and hypertension, the effects of which are relevant for both drug and non-drug participants. The inclusion of chia seeds in your diet seems to have cardioprotective benefits, thanks to their polyunsaturated fatty acid content, high fiber content and anti-inflammatory properties. Chia seeds are also a rich source of minerals known to be beneficial to bone health, including calcium, magnesium and phosphorus. A 25 g portion of chia seeds contains 158 mg of calcium, which makes a significant contribution compared to a corresponding amount of milk. [Sources: 7]

Chia Seeds Health Benefits
Health Benefits of Chia Seeds

The protein in chia seeds can help reduce appetite and food intake. In fact, one study found that eating chia seeds for breakfast increases satiety and reduces food intake in the short term (17). However, another study investigating the efficacy of chia seeds for weight loss produced disappointing results. [Sources: 0]

In a study of 90 overweight people, 50 grams of chia seeds a day for 12 weeks had no effect on body weight or health (18). In a 10-week study with 62 women, chia seeds had no effect on body weight, but increased the amount of fat in the blood (19). In contrast, a six-month study of obese people with type 2 diabetes on a low-calorie diet found that eating chia seeds caused greater weight loss than a placebo (20). Although chia seeds alone are unlikely to lead to weight loss, many experts believe it can be a useful addition to a weight loss diet. [Sources: 0]

One ounce of chia seeds provides 10 grams of fiber, which has been the daily recommendation for women for at least 50 years. High-fibre foods help people feel full for longer because they are lower in calories. Increasing fiber intake in a high-fiber diet has been shown to be helpful in weight loss. Chia seeds contain about 5 grams of fiber per table.Their high content of omega-3 fatty acids, such as alpha-linoleic acid, can also be useful for weight loss. [Sources: 2]

The fiber in chia seeds is soluble fiber and mucus, a substance responsible for the sticky texture and moisturizing of the seeds. These fibres can help to lower LDL cholesterol, slow digestion, prevent blood sugar spikes after eating and promote satiety. [Sources: 1]

Chia seeds contain several components that, as part of a balanced, plant-rich diet, can prevent the development of various chronic diseases. Of particular interest to researchers are chia seeds, which have a high alpha-linolenic acid (ALA) content. Sixty percent of the oil in chia seeds comes from ALA. Animal and human studies have shown that ALA fatty acids have positive effects on cardiovascular health by lowering cholesterol, regulating heart rhythm and blood pressure, preventing blood clots and reducing inflammation. [Sources: 1]

For more ways to incorporate antioxidants into your diet, see our roundup of the best antioxidant foods. This type of antioxidant in chia seeds is known for its anti-aging and anti-cancer effects. It can also contribute to other health benefits associated with chia seeds, such as heart health, anti-inflammatory and immunity. A 2014 study found that chia seeds have more than twice as much antioxidant activity as previously thought. [Sources: 3]

It is a cool little powerhouse of a seed that contains many nutrients such as phosphorus, protein and calcium. Whether it’s calcium or something else, chia seeds can benefit your bones. Controlled studies suggest that bone health and bone density can be improved through diet and supplements such as chia seeds. [Sources: 6]

As already mentioned, these powerful seeds are packed with several key nutrients linked to bone health, including calcium, magnesium, phosphorus and manganese. It is the combination of these nutrients, in addition to other nutrients and regular physical activity, that protects bone density. The calcium content in chia seeds makes them a good source of important minerals for those who prefer to avoid dairy products. [Sources: 4]

One of the best advantages of chia seeds is that they can be easily integrated into your diet. You don’t have to grind them like flaxseeds to make them digestible. They can be mixed in a liquid, making them a simple and quick addition of nutrients to a variety of foods. One thing to keep in mind is that chia seeds are rich in fiber, so it’s best to add it to your daily regimen. However, if you already consume a lot of fiber, you are fine. [Sources: 6]

They can be seen in puddings, used in smoothies or sprinkled on oatmeal. Chia seeds are small, but they actually pack a healthy punch. Research supports the many health benefits of chia seeds. [Sources: 3]

Chia seeds are tiny black seeds of Salvia hispanica, a plant related to mint. They are a whole grain full of fiber and protein. Each ounce contains 11 grams of fiber and 5 grams of protein. Chia means “strength” in the Mayan language and is known as running food for runners and warriors who used it as food when they travelled long distances in battle. [Sources: 5]

There are not many studies on the effect of chia on blood sugar and insulin resistance, but a 2017 study suggests that chia seeds have the ability to convert glucose into slow-releasing carbohydrates. This can have a positive effect on people with type 2 diabetes. [Sources: 2]

Sources

[0]: https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds
[1]: https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/
[2]: https://www.medicalnewstoday.com/articles/291334
[3]: https://www.eatingwell.com/article/2059841/health-benefits-of-chia-seeds/
[4]: https://www.health.com/food/chia-seed-benefits
[5]: https://integrisok.com/resources/on-your-health/2019/november/the-health-benefits-of-chia-seeds
[6]: https://www.asweetpeachef.com/benefits-of-chia-seeds/
[7]: https://www.bbcgoodfood.com/howto/guide/health-benefits-chia-seeds

Categories
Diet Supplements

The Health Benefits of Vitamin C

Tangerines

Not all vitamin C supplements are produced in the same way. They are available as tablets, capsules, chewable tablets, gummy bears, effervescent powders and tablets. However, I can tell you that vitamin C rubbers are no more or less effective than tablets or capsules. [Sources: 4]

In this article you will learn more about why we need vitamin C, how much we need, where to find it and what we need to do to get it. Share it on Pinterest Innocenti via Getty Images Vitamin C is water soluble so the body cannot store it. Other terms for vitamin C are L-ascorbic acid, ascorbic acid and L-ascorbate. [Sources: 9]

The body uses vitamin C in many ways. According to the NIH, the body uses it to make skin, tendons, ligaments and blood vessels. It also uses the vitamin to repair and maintain cartilage, bones and teeth, heal wounds and form scar tissue. Vitamin C is also needed by the body to form collagen. [Sources: 1]

Symptoms the show Vitamin C deficiency in our body
Symptoms the show Vitamin C deficiency in our body

The medical community is divided on the benefits of vitamin C for the heart. Some studies suggest that vitamin C can prevent heart attacks by slowing or hardening arteries and preventing LDL (bad) cholesterol. However, other studies show that it does not prevent all heart attacks. A Johns Hopkins study found that vitamin C has a modest effect on lowering high blood pressure, but did not suggest supplements as a treatment option. Vitamin C can be taken to prevent or cure colds. [Sources: 1]

The benefits of vitamin C in treating hypertension (hypertension) have been touted, but the actual effects are not as strong as thought. According to a 2012 Johns Hopkins University study, high doses of vitamin C (500 milligrams) led to a small reduction in systolic (upper) blood pressure and minimal effects on diastolic (lower) blood pressure. Scientists have yet to figure out why, but high doses of vitamin C are thought to have a mild diuretic effect that promotes the removal of excess fluid from the body. [Sources: 4]

Vitamin C is also involved in the body’s immune system by stimulating the activity of white blood cells. Cell studies have shown that high concentrations of vitamin C can change roles and act as a tissue-damaging pro-oxidant and antioxidant. There is interest in the antioxidant role of vitamin C. Research has shown that vitamin C neutralizes excess free radical molecules that can damage cells. [Sources: 8]

The following groups have a higher risk of vitamin C deficiency than others. Studies have shown that smokers have lower vitamin C levels in plasma leukocytes than non-smokers, which is partly due to increased oxidative stress (8). For this reason, the IOM concluded that smokers need 35 mg more vitamin C per day than non-smokers [8]. [Sources: 7]

Approximately 70-90% of vitamin C is absorbed with a moderate intake of 30-180 mg per day. At a dose of 1 g per day, the absorption drops to less than 50% and is absorbed as a non-metabolized ascorbic acid excreted in the urine (4). Oral vitamin C can be produced in tissues, but plasma concentrations in the body are strictly controlled. [Sources: 7]

Vitamin C is considered indispensable to the diet of all human beings, and for years seafarers have been victims of scurvy and a host of other diseases linked to the lack of fruit and vegetables. Ascorbic acid from vitamin C is one of the most important water-soluble vitamins. Vitamin C is essential for the biosynthesis of collagen, carnitine and neurotransmitters. [Sources: 6]

Vitamin C is a water-soluble vitamin found in many fruits and vegetables, including oranges, strawberries, kiwi, peppers, broccoli, kale and spinach. Vitamin C is a vital vitamin, which means that your body cannot produce it without it, and its many functions are associated with impressive health benefits. [Sources: 5]

Reduce your risk of chronic diseases Vitamin C is a powerful antioxidant that strengthens your body’s natural defenses (2). Antioxidants are molecules that strengthen the immune system. They protect cells from harmful molecules known as free radicals. When free radicals accumulate, they promote a condition known as oxidative stress, which is associated with many chronic diseases (3). [Sources: 5]

Many of the benefits of vitamin C can be traced back to its antioxidant properties. Antioxidants protect against the development of serious diseases such as cancer and heart disease, according to the Mayo Clinic. In addition, vitamin C is associated with increased brain function. Neurotransmitters are important for sending messages between the brain and the rest of the body, according to the University of Queensland in Australia. [Sources: 2]

It can also improve your ability to heal wounds, reduce inflammation in your body and give you a great look at how it can be considered a vitamin that can give you more energy and boost your mental health. Nails: People with high vitamin C levels are less likely to suffer from depression and fatigue. [Sources: 6]

Vitamin C is often touted for its potential health benefits, particularly in fighting colds. You have probably been told to top up with vitamin C if you are ill. Pediatric gastroenterologist Kadakkal Radhakrishnan, MD, helps explain why vitamin C is necessary. [Sources: 3]

Sources

[0]: https://www.rxlist.com/vitamin_c/supplements.htm
[1]: https://www.livescience.com/51827-vitamin-c.html
[2]: https://www.everydayhealth.com/diet-nutrition/scientific-health-benefits-of-vitamin-c/
[3]: https://health.clevelandclinic.org/the-benefits-of-vitamin-c-why-your-child-needs-it/
[4]: https://www.verywellhealth.com/the-benefits-of-vitamin-c-supplements-89083
[5]: https://www.healthline.com/nutrition/vitamin-c-benefits
[6]: https://www.dnafit.com/advice/nutrition/7-health-benefits-of-vitamin-c.asp
[7]: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
[8]: https://www.hsph.harvard.edu/nutritionsource/vitamin-c/
[9]: https://www.medicalnewstoday.com/articles/219352

Categories
Supplements

The Health Benefits of Vitamin E

The Health Benefits of Vitamin E

The role of vitamin E, selenium and folic acid in improving sperm parameters after varicocelectomy: a randomized clinical trial. Ardestani-Zadeh, A., Arab, D., Kia, NS and others Vitamin E health claims are not covered by a significant scientific agreement with the FDA. [Sources: 3]

The effect of vitamin E supplementation on vitamin A status in adults with normal coagulation status. Vitamin E in the treatment of tardive dyskinesia. Brand C, Snaddon J, Bailey M, Cicuttini F. Vitamin E is ineffective for symptomatic relief of knee osteoarthritis after six months: a blind, randomized, placebo-controlled study. Antioxidant dietary supplement and long-term reduction of recurrent adenomas of the colon. [Sources: 3]

The benefits of vitamin E oils for cosmetics are scientifically only limited. Before using vitamin E oil, you should consult a doctor or skin care expert. Vitamin E is not a single vitamin, but a group of fat-soluble vitamins with antioxidant effects. [Sources: 7]

Vitamin E is fat soluble and accumulates throughout the body in the tissues. A high dose of vitamin E can reduce your body’s vitamin reserves. Vitamin E can also enhance the effect of oral blood-thinning drugs such as anticoagulants. This can lead to an increase in blood clots and, over time, bleeding. [Sources: 6]

After topical application, vitamin E not only accumulates on the cell membrane, but also in the extracellular lipid matrix stratum corneum, where it contributes to antioxidant defense. Too much or too much vitamin E can destroy the skin when exposed to UV light. [Sources: 0]

Environmental pollutants such as ozone can reduce the vitamin E level in the skin [6, 11, 12], which can lead to damage by free radicals and increase the effects of UV exposure [12]. Although not well studied, the topical application of vitamin E can reduce environmental damage caused by free radicals [11]. [Sources: 0]

Signs & Symptoms of Vitamin E Deficiency

Vitamin E deficiency affects skin function, but there is little evidence from human studies. It has been reported that vitamin E deficiency in rats causes skin ulcers [22] and changes in the collagen crosslinking of the skin [23, 24], but the underlying causes of these effects are unknown. [Sources: 0]

Overall, observational studies have not shown that vitamin E foods and supplements offer much protection against cancer in general or certain cancers. Cancer The history of vitamin E and cancer prevention is slightly less encouraging than the history of vitamin E and heart disease. [Sources: 8]

Many studies have looked at people with advanced heart disease and Alzheimer’s disease. In some studies vitamin E has been combined with high doses of beta-carotene, which itself is associated with excessive mortality. [Sources: 8]

However, it is not clear whether these findings apply to healthy people. The Physicians Health Study II, for example, found no difference in mortality rates between study participants taking vitamin E and those taking placebo. [Sources: 8]

Kirkpatrick, C. S., White, E., & Lee, J. A. A case-control study on malignant melanoma in Washington State. Karlson, E. W., Shadick, N. A., Cook, N.-R., Buring, J.-E., Lee, I. M. Vitamin E as primary prevention of rheumatoid arthritis: a study on women’s health. [Sources: 3]

Since the amount of vitamin E used in the above-mentioned studies was so high, it is difficult to increase the level of antioxidants in the brain tissue. In fact, researchers have found that even a high intake of vitamin E (e.g. 4,000 IU per day) does not increase vitamin E levels in the brain. The difficulty of increasing vitamin E levels in the brain could explain the poor results in large controlled studies. [Sources: 5]

There is evidence that high-dose vitamin E supplements can increase the risk of prostate cancer. High doses of vitamin E (400 IU or higher) have been associated with shorter lifespan compared to placebo. This may be due to an increased risk of hemorrhagic stroke, which some scientists believe may be linked to vitamin E supplementation. [Sources: 9]

Vitamin E supplementation has been shown in controlled studies to increase walking distance and blood flow to the arteries in the lower legs in people with intermittent cladication. An increased food intake of vitamin E was also associated with better blood circulation in the legs. However, previous studies have not shown that vitamin E is clinically meaningful. [Sources: 5]

Doses of 1,000 mg to 1,500 IU seem safe for most adults. For infants up to the age of 6 months the RDA is 4 mg to 6 IU and between the age of 6 months and one year 5 mg to 7.5 IU. At the age of 1 to 3 years, 4 to 8 years and 9 to 13 years the value of vitamin E according to NIH is 6 mg to 9 IU, 7 mg to 10.4 IU and 11 mg to 16.4 IU. [Sources: 4]

The recommended dietary supplement (RDA) for vitamin E is 15 milligrams (224 international units, or IU) for people under 14, according to the National Institutes of Health (NIH). Breastfeeding women need more vitamin E, so the RDA for breastfeeding women is 19 mg (284 IU). [Sources: 4]

Talk to your doctor about how vitamin E can be used if you are about to have it or if you have a procedure to open a blocked artery and restore normal blood flow to your heart muscle (angioplasty). If you are planning surgery, stop taking vitamin E after two weeks. [Sources: 2]

Most vitamin E in the American diet consists of gamma-tocopherol from soybeans, rapeseed, maize and other vegetable oils and foods (4). Many foods provide vitamin E, but nuts, seeds and vegetable oils are the best sources of alpha-tocopherol, and substantial amounts are also available from leafy green vegetables and fortified cereals (see Table 2 for a detailed list) (9). [Sources: 1]

The serum concentration of vitamin E (alpha-tocopherol) depends on the liver, which absorbs the nutrient in various forms that are absorbed by the small intestine. The liver releases alpha-tocopherol in the liver, where it is transferred to proteins 1, and the liver metabolizes and excretes other forms of vitamin E 2. As a result, the blood and cell concentrations of the other forms are lower than those of alpha-tocopherol, which has been less studied [3,4]. [Sources: 1]

Sources

[0]: https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
[1]: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
[2]: https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
[3]: https://www.webmd.com/vitamins/ai/ingredientmono-954/vitamin-e
[4]: https://www.livescience.com/51543-vitamin-e.html
[5]: https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=hn-2931005
[6]: https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=vitamine
[7]: https://www.medicalnewstoday.com/articles/318168
[8]: https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
[9]: https://www.verywellfit.com/vitamin-e-supplements-what-you-need-to-know-90042

Categories
Supplements

The Health Benefits Of Vitamin B12

Vitamin B12

Vitamin B12 is a nutrient that helps keep the body’s nerves and blood cells healthy and helps make DNA, the genetic material of cells. It also helps prevent a type of anemia called megaloblastic anemia, which can make people tired and weak. [Sources: 4]

Vitamin B 12 is important for brain function and the synthesis of red blood cells. Deficiency of this vitamin can lead to neurological difficulties and anaemia. People over the age of 14 should not take more than 24 micrograms (mcg) of vitamin B 12 per day. [Sources: 9]

Vitamin B12 is found in a variety of animal foods and can be added to fortified foods. The amount of vitamin B12 you need every day depends on your age. Vegetable foods can get vitamin B 12 if they are enriched. [Sources: 4]

There is no upper limit for vitamin B12 and there are no fixed toxic levels. The tolerable upper intake (UL) is the maximum daily dose that is unlikely to cause any adverse effects in the general population. However, some evidence suggests that supplements above 25 mcg a day may have a higher risk of bone fractures. [Sources: 2]

Researchers believe that vitamin B 12 in combination with folic acid, vitamin B 9 and vitamin B 6 can prevent diseases of the heart and blood vessels by lowering the level of the amino acid homocysteine in the blood. However, studies have shown that this combination does not appear to reduce the risk or severity of cardiovascular disease or stroke. [Sources: 1]

For the body to absorb vitamin B12 from food, two steps are required. First, hydrochloric acid in the stomach separates the vitamin from the protein that binds it to the food. Once separated, the vitamin is combined with a protein produced in the mouth and absorbed by the body. [Sources: 4]

People who follow a vegan diet should include brewer’s yeast in their diet because of its B12 content. Note that certain brands may not contain B12. Yeast that does not contain vitamin B12 may still be present if it is fortified with the vitamin. [Sources: 2]

Meyer HE, Willett WC, Fung TT, Holvik K, Feskanich D. Link between high intake of vitamin B6 and B12 supplements and the risk of hip fractures in postmenopausal women: The Nurses Health Study. U.S. Department of Health and Human Services. [Sources: 2]

Symptoms that show Vitamin B12 Deficiency in our body

Efficacy of vitamin B12 in the treatment of recurrent aphthalmic stomatitis: a randomized, double-blind, placebo-controlled study. Werbach MR nutritional strategies for the treatment of chronic fatigue syndrome. Effects of hormone replacement therapy and antioxidant vitamin supplements on coronary atherosclerosis in postmenopausal women: a randomized, controlled study. Mechanisms of vitamin B12 malabsorption in patients receiving colchicine. Low serum folate concentrations associated with excessive incidence of acute coronary events: the Kuopio-Ischaemic Heart Disease Risk Factor Study. [Sources: 6]

Gommans, J, Yi, Q, Eikelboom, JW, et al. Effect of homocysteine reduction on B vitamins in osteoporotic fractures in patients with cerebrovascular diseases: a partial study of Vitatops, a randomized, placebo-controlled study. Improvement and recovery of psychiatric disorders with methylfolate. In: Modern Nutrition in Health and Disease, 8th ed. [Sources: 6]

Vegetarians, people with dietary restrictions and people with gastrointestinal disorders are just some of the risk groups for vitamin B12 deficiency. Vitamin B12 binds to proteins in foods found in clams, organs, meat, liver, eggs and milk. [Sources: 7]

To give you an energy boost, vitamin B12 supplements are often touted as the go-to product to boost energy. Although B vitamins play an important role in the body’s energy production, they no longer provide the energy they once had (17). [Sources: 3]

In fact, one of the most common early signs of vitamin B12 deficiency is fatigue and energy deficiency. Some scientific evidence suggests that vitamin B1 supplements can increase energy without the vitamin being sufficiently present (18). On the other hand, taking supplements to increase vitamin B2 deficiency can improve energy levels (19). [Sources: 3]

Taking diabetes medication can reduce the body’s ability to absorb vitamin B 12. Taking omeprazole (Prilosec), lansoprazole, prevacid or other stomach acid reducing drugs can also reduce the body’s ability to absorb B12. Taking vitamin B12 or vitamin C can also reduce the amount of B12 available in the body. [Sources: 1]

Excessive intake of vitamin B 12 has not been shown to be toxic or harmful. The US National Institutes of Health (NIH) recommends that adolescents and adults over the age of 14 consume at least 24 micrograms (mcg) of vitamin B 12 per day. Pregnant women should consume 26 mcg and breastfeeding women 28 mcg. [Sources: 9]

BrainMD follows clinical and scientific research on vitamins and other nutrients. For vitamin B12, this research has proven that it is a good ingredient to use as a supplement. We spare no expense in providing sufficient amounts of B12 in our dietary supplements to enable its efficient absorption by mouth. [Sources: 8]

The availability of methyl groups is a fundamental aspect of brain function, from controlling our basic physiological functions such as sleep to their high responsibility for controlling memory, mood, judgment, behaviour and personality. Higher B12 levels are associated with better memories, moods, behaviors, personality and mental clarity. [Sources: 8]

B12 plays a crucial role in the formation of red blood cells and the neurological function of the body. Red blood cells transport oxygen from our lungs to the tissues of our bodies. They also transport carbon dioxide, a toxic byproduct of cell function, from the tissues to our lungs, where it is expelled. [Sources: 0]

In a study of 199 depressed people, for example, 100% of people treated with antidepressants and injected with vitamin B12 improved by at least 20%. However, 69% of people treated with antidepressants but not injected with B12 reported similar improvements. Pregnant women should receive a higher than recommended dose of injected B12. [Sources: 0]

In a study of 5,000 women over the age of 40, those taking vitamin B12, B6 and folic acid supplements had 34% fewer cases of macular degeneration over a seven-year period than those in the placebo group. Those who took the drug had a 41% lower risk of severe degeneration. [Sources: 5]

Sources

[0]: https://www.insider.com/vitamin-b12-benefits
[1]: https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
[2]: https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/
[3]: https://www.healthline.com/nutrition/vitamin-b12-benefits
[4]: https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
[5]: https://www.webmd.com/diet/health-benefits-vitamin-b12
[6]: https://www.rxlist.com/vitamin_b12/supplements.htm
[7]: https://ivrstx.com/2017/06/top-five-health-benefits-of-vitamin-b12/
[8]: https://brainmd.com/blog/benefits-of-vitamin-b12/
[9]: https://www.medicalnewstoday.com/articles/219822

Categories
Diet

The Health Benefits of Turmeric

Turmeric

Turmeric is a spice that has met with great interest in the medical and scientific world as well as in the culinary world. The purpose of this post is to provide an overview of the health benefits of curcumin.

Curcumin polyphenols have been shown to target multiple signaling molecules and show activity at the cellular level, which contributes to supporting their multiple health benefits [2]. Curcumin has been shown to help with inflammatory diseases [9], metabolic syndrome [10], pain [11] and in the treatment of inflammatory and degenerative eye diseases [12,13]. Curcumin has also been shown to benefit the kidneys [14]. [Sources: 5]

Inflammation is a necessary process in the body because it fights harmful invaders and repairs damage caused by bacteria, viruses and injuries. Long-term inflammation is involved in most chronic conditions such as heart disease and cancer and can get out of control. Curcumin in turmeric has proven to be highly anti-inflammatory by blocking the action of inflammatory molecules in the body. [Sources: 3]

Turmeric also reduces the risk of side effects when taking prescription anti-inflammatory drugs. The immune system is responsible for protecting the body from pathogens that cause diseases and infections. Turmeric has been shown to be one of the best foods to maintain and protect immunity, strengthen and reduce the risk of getting sick. It has antiviral, antibacterial and antimicrobial properties. [Sources: 1]

As an antioxidant mechanism, curcumin neutralizes harmful free radicals and increases the body’s antioxidant capacity, creating a double-edged sword in the fight against disease and aging. Curcumin also increases levels of the brain-derived neurotrophic factor (BNDF), which supports cognitive function and slows the progression of neurodegenerative diseases such as Alzheimer’s and other forms of dementia. [Sources: 7]

Mixing turmeric into fresh smoothies and brewing turmeric tea are two quick and easy ways to boost your turmeric consumption. To maximize the benefits, use turmeric in combination with black pepper. Piperine, the active ingredient in black pepper, inhibits the metabolism of medications and improves the bioavailability of curcumin by increasing its uptake into the bloodstream. [Sources: 7]

Digestive part on Pinterest Turmeric helps with digestion. Turmeric plays an important role in the digestion of food. Due to its antioxidant and anti-inflammatory properties, it contributes to healthy digestion. It also gives food flavour, which explains its presence in curry powder. [Sources: 8]

Turmeric is often used in Ayurvedic medicine as a digestive remedy. Western medicine began investigating how turmeric can help with intestinal inflammation and permeability, two measures of digestive efficiency. More recently, turmeric has been researched as a treatment for irritable bowel syndrome (IBS). [Sources: 8]

You should always consult a doctor before taking a dietary supplement to make sure it is safe for you. Side Effects of Turmeric While turmeric has potential health benefits, it also creates some risks that are worth considering when consuming large quantities. [Sources: 8]

If you suffer from iron deficiency, turmeric can interfere with the way your body absorbs iron. In most cases, people take turmeric to relieve pain, and that’s safe. It is also safe to apply the recommended dose by mouth or directly to the skin. [Sources: 0]

If you suffer from gallstones, bile duct constipation or liver disease, you should be aware that turmeric can increase bile secretion and large amounts in your diet can worsen your symptoms. Avoid compounds like curcumin, which seem to bind to iron in the gut, making it unavailable for absorption. If you have iron deficiency or anaemia, avoid turmeric in large amounts. If you are pregnant, you should avoid taking medicinal amounts, as studies in animals suggest that the substance can alter levels of the hormone oestrogen. Nevertheless, consuming the substance in small quantities (for example, in meals and drinks) during pregnancy can be beneficial. [Sources: 6]

We know that cooking turmeric in oil as part of a balanced diet is the best way to make the most of it. However, if you have a particular health problem and think turmeric might help, a quick chat with your GP is your first step. The results of recent studies on the benefits of turmeric are encouraging. [Sources: 3]

It may take some trial and error to determine what works best for you. Consider what you want to know before taking turmeric for pain. Studies suggest that 500 to 2000 mg of turmeric a day have potential benefits. The health benefits come from combining turmeric with a healthy diet and exercise. [Sources: 0]

Turmeric in Indian and Asian cuisine has a long tradition. A typical Indian diet provides 2,000 to 25,000 mg of turmeric per day. This corresponds to 60 to 100 mg of curcumin. If you took the same amount of turmeric and extracted from it, there would be 1,900 to 2,375 mg of curcumin in it. [Sources: 0]

The curcumin content of turmeric is not very high. It is difficult to reach this level if you use turmeric as a condiment in your diet. Most studies of turmeric use it as an extract containing cumin, but its dosage rarely exceeds 1 gram per day. [Sources: 2]

Curcuminoids are the active ingredients of the spice responsible for its distinctive yellow color. They consist of three compounds, of which curcumin is one. It is a polyphenol, which means that it acts as an antioxidant and helps prevent cell damage caused by cancer and other diseases during the aging process. [Sources: 4]

This could be effective in delaying or reversing many brain diseases and age-related declines in brain function (25). Given its impact on the BDNF level, it seems logical to improve memory and make it smarter. Controlled human studies, however, need to be confirmed (26). [Sources: 2]

Sources

[0]: https://nwapain.com/does-taking-turmeric-for-inflammation-really-work/
[1]: https://www.news-medical.net/health/Health-Benefits-of-Turmeric.aspx
[2]: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
[3]: https://www.nuffieldhealth.com/article/the-health-benefits-of-turmeric
[4]: https://www.wellspan.org/news/story/health-benefits-of-turmeric/N5689
[5]: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
[6]: https://www.bbcgoodfood.com/howto/guide/health-benefits-turmeric
[7]: https://www.naturespath.com/en-us/blog/health-benefits-turmeric/
[8]: https://www.medicalnewstoday.com/articles/306981
[9]: https://www.rxlist.com/turmeric/supplements.htm

Categories
Supplements

The Health Benefits of Omega 3

Omega 3

We include products that we believe are useful to our readers. If you buy through links on this site, we can earn a small commission. In this article you will learn more about fish oil, including the possible health benefits and best food sources. [Sources: 5]

The World Health Organization (WHO) recommends eating 1 to 2 portions of fish per week. This is because omega-3 fatty acids from fish offer many health benefits, including protection against a range of diseases. Even if you don’t eat 1 or 2 portions of fish a week, fish oils and supplements can help you get enough omega-3 fatty acids. [Sources: 0]

Omega-3 fatty acids are a category of fats that are essential for our health. They are found in fish such as salmon and mackerel. They are also found in nuts and seeds, such as walnuts and chia seeds. Omega-3 fats are also found in some fish such as herring and sardines. [Sources: 9]

Omega-3 fatty acids have many benefits for cardiovascular health. A large study in 2016, which gathered data from 16 countries, found that people who consumed seafood and vegetable fatty acids had a lower risk of dying from coronary heart disease. These fatty acids can reduce the risk of heart attack and stroke. [Sources: 9]

Scientists have linked omega-3 to a range of health conditions. It is unclear, however, whether there are any benefits at all from taking additional offers. The following sections outline some of these and other health benefits. [Sources: 5]

While many women shy away from eating fish out of concern that mercury and other possible contaminants might harm their babies, 9 there is no evidence of harm from deficiencies in omega-3 fats, and a balance of benefits and risks can be struck. [Sources: 1]

Given the range and importance of the benefits of omega-3 fatty acids in the sea, it is important to eat fish and other seafood once or twice a week, especially fatty dark meat and fish, which are rich in EPA and DHA. This is particularly important for women who are pregnant or hoping to become pregnant or breastfeeding mothers. During the third trimester and the second year of life, a developing child requires a steady supply of DHA to form the brain and other parts of the nervous system. [Sources: 1]

African Americans should consider this supplement for the unique benefits uncovered in the study. If you do not eat fish or do not like fish, omega-3 supplements should be considered. The two groups of 1 gram daily supplements offer the best balance between safety and efficacy. [Sources: 4]

These two studies have revealed new insights into the potential benefits of omega-3 supplements and more information will be available in the near future. Vital will study the effects of omega-3 supplementation on cognitive decline, diabetes, depression, autoimmune diseases and other conditions, and the results will be published next year, Dr. Manson said. [Sources: 4]

The last time the IOM reviewed omega-3 fatty acids, there was not enough data to establish EARS, but they have since found that artificial intelligence is aging due to the absorption of healthy populations 5. Table 1 lists current KIs and omega-3 fatty acids in grams per day. [Sources: 2]

The best sources of ALA are ground or ground flaxseeds (flaxseed oil), chia seeds, walnuts, soy foods and rapeseed oil. Another source of ALAs is algae, as algae oil breaks down into DHA. Many foods are enriched with algae and algae oil to break down omega-3 fatty acids. [Sources: 6]

Research shows that people who take fish oil at least once a week have a lower risk of dying from heart disease, but taking fish oil supplements seems to have little benefit for heart health. Fish oil preparations are available in liquid, capsule and tablet form. People who regularly take fish oil can get its anti-inflammatory effect. [Sources: 3]

One of the benefits of fish oil for heart health is its cholesterol level: fish oil can increase the level of good (HDL) cholesterol. It can also increase the level of good HDL cholesterol. However, fish oil does not appear to lower levels of bad (LDL) cholesterol, which is the main cause of heart disease. [Sources: 0]

This is one of the undoubted health benefits, and there is no doubt that omega-3 can work wonders for your heart. The anti-inflammatory properties of omega-3 fatty acids are also responsible for this. As mentioned above, omega-3 seems to suppress your immune system because it dampens your inflammatory response triggered by your immune system’s response to allergens and pathogens. Your immune system is one of the most important and complex systems in your body, consisting of lymph nodes and white blood cells that work together to prevent viruses, pathogens and bacteria from invading your body and protecting you from a range of infections and diseases such as flu and cold. [Sources: 8]

The human inflammatory response is the result of an overworked and overworked immune system, which means that omega-3 fatty acids reduce your immune response and also reduce inflammation. This could explain the recent possible link between prostate cancer and high levels of omega-3 fatty acids in the blood. [Sources: 7]

Two essential fatty acids, omega-6 and omega-3, must work in harmony for them to function properly. If one or the other is too high or too low, it can have negative consequences. That’s what we found out about nutrition and balance. The ideal ratio of omega-4 to omega-7 is a hot debate among omega-3 researchers. [Sources: 7]

The human body is formed from the carbon-carbon double bond of carbon 9 (methyl) at the end of the fatty acid (1). Omega 6 is a fatty acid because its carbon is a carbon double bond between the six carbon methylene ends of its chain. Linoleic acid (C18, 2N 6) and arachidonic acid (C20, 4N 6) are the two most important omega-6s. Both C18 and C20 are considered essential fatty acids, which means that they must be extracted from food (2). [Sources: 2]

DHA is the most important structural fatty acid of the central nervous system and therefore crucial for the normal development of the fetal brain. Therefore, it is important for pregnant women to consume sufficient DHA (15%) during the development of the brain in the womb. [Sources: 9]

Sources

[0]: https://www.healthline.com/nutrition/13-benefits-of-fish-oil
[1]: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
[2]: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
[3]: https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810
[4]: https://www.health.harvard.edu/staying-healthy/should-you-be-taking-an-omega-3-supplement
[5]: https://www.medicalnewstoday.com/articles/40253
[6]: https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
[7]: https://www.livescience.com/38477-omega3-superstars.html
[8]: https://www.avogel.co.uk/food/9-incredible-health-benefits-of-omega-3/
[9]: https://www.insider.com/omega-3-benefits

Categories
Supplements

The Health Benefits Of Vitamin D

Vitamin D Foods

In this article, we’ll consider the health benefits of taking Vitamin D, providing you with useful information on vitamin D, and will look at what happens to the body when people don’t get enough. We’ll also consider how to boost vitamin D intake. [Sources: 1, 10]

Also known as “sunshine vitamin,” vitamin D is produced by the body when the skin is exposed to the sun. Unlike other vitamins that can only be obtained through diet, your body can do it when exposed to sunlight, and it is one of the most important vitamins in the human body and also the best source of calcium. [Sources: 3, 11, 13]

Health Benefits of Vitamin D

Winter sun is the best time of year to produce enough vitamin D, and that allows most people to produce it. Vitamin D can be stored, but it can be broken down in the body, meaning your supply may be depleted, especially in winter. [Sources: 10, 19]

While you may be considering eating more foods that contain vitamin D, or getting a little sunlight, I tell you that you should take a high-quality vitamin D3 supplement. Remember that you can block out enough sunlight to allow you to take a vitamin D supplement, but forget about it. [Sources: 5, 22]

You can also absorb vitamin D from the food you eat, but you won’t get enough to prevent vitamin D deficiency. [Sources: 19]

If you are unable to regularly sunbathe or take vitamin D – rich foods – a high-quality D3 supplement may be the best way to close the gap to vitamin D deficiency. If you are diagnosed with vitamin D deficiency, your doctor will probably recommend taking vitamin D daily. If you do not get enough vitamin D from sunlight and food sources, you need a vitamin D supplement for a few weeks or months after diagnosis, or even one or two years after diagnosis, and then again after several months or years after. And if you diagnose a deficiency of Aitamin D, your doctor will probably recommend you take daily supplements for at least a week or a month after diagnosis. [Sources: 7, 14, 21]

Symptoms of Vitamin D Deficiency

Even if you are not vitamin D deficient or do not know that you have vitamin D deficiency, it is a good idea to include foods in your diet that contain naturally occurring, fortified and / or high-quality vitamins D and D3. [Sources: 12]

You can increase your vitamin D levels by taking the right foods and supplements to achieve its benefits. If you eat the right food for vitamin D supplements and spend more time in the sun, forget more of your vitamin D in your diet. [Sources: 14, 23]

If you live in a northern state with latitudes north of 37 degrees, you are at a higher risk of vitamin D deficiency because your skin may not be able to produce vitamin D through sunlight during the winter months. Whatever the season, sunscreen prevents your body from producing vitamin D. If you wear sunscreen, staying outdoors does not necessarily solve your vitamin D deficiency, at least not in the short term. [Sources: 4, 9]

In addition, older adults tend to eat foods that are supplemented with vitamin D and avoid sunlight, which puts them at a higher risk of vitamin D deficiency. Children with vitamin D rickets are more likely to develop respiratory infections when deficiency occurs than children who receive more vitamin D from the sun. Some research suggests that sun has some health benefits that are independent of fitamin D, but the kidneys are too slow to convert vitamin D into its active form. If your skin is exposed to sunlight at a young age, it cannot produce vitamin C and therefore cannot produce it in the long term. For example, those with low vitamin D levels are often those who have not received enough sun in their youth, which is the real cause of health problems. [Sources: 2, 8, 15, 20]

Taking a vitamin D supplement can be beneficial for bone health in such cases, and the information contained here will help you learn more about the benefits of vitamin D and its role in bone development. [Sources: 8, 18]

V D is a fat-soluble vitamin that plays an important role in maintaining muscle and bone health. Learn more about how this vitamin can protect you from aging, and the benefits of vitamin D for your body’s immune system. [Sources: 0, 17]

Here are some of the benefits you need to know, including ways to get more of this vitamin in your daily diet. Simply taking a ton of vitamin D is not the complete answer to preventing vitamin D deficiency in the long run. There is a risk of eating too much of it, especially for the average person, which does not mean that you are taking a lot of vitamin D. In addition, vitamin D is important for brain development, so pregnant women are advised to be careful to get as much of their daily dose of vitamin D as possible. [Sources: 6, 8, 12, 16]

Sources

[0]: https://www.aplaceformom.com/caregiver-resources/articles/vitamin-d-deficiency
[1]: https://blog.theralogix.com/vitamin-d-benefits-for-men/
[2]: https://medlineplus.gov/vitaminddeficiency.html
[3]: https://www.ecowatch.com/health-benefits-vitamin-d-2196232090.html
[4]: https://www.health.harvard.edu/staying-healthy/taking-too-much-vitamin-d-can-cloud-its-benefits-and-create-health-risks
[5]: https://www.hotzehwc.com/2018/03/20-amazing-benefits-vitamin-d/
[6]: https://www.health.com/nutrition/vitamins-supplements/vitamin-d-benefits
[7]: https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
[8]: https://selfhacked.com/blog/35proven-health-benefits-vitamin-d-part-1/
[9]: https://milklife.com/articles/nutrition/how-to-get-benefits-of-vitamin-d-in-milk
[10]: https://www.medicalnewstoday.com/articles/161618
[11]: https://www.prevention.com/health/g20501540/benefits-of-vitamin-d/
[12]: https://www.unitypoint.org/livewell/article.aspx?id=ca7f4766-8ba8-43a2-bbe7-0ef9efab5c6d
[13]: https://www.byrdie.com/vitamin-d-for-skin-4783626
[14]: https://centrespringmd.com/vitamin-d-deep-dive-why-your-immune-system-isnt-protected/
[15]: https://healthyeating.sfgate.com/top-5-benefits-vitamin-d-4820.html
[16]: https://www.bulletproof.com/supplements/vitamins-minerals/vitamin-d-optimal-range/
[17]: https://www.cnbc.com/2020/09/26/how-to-know-if-you-have-a-vitamin-d-deficiency.html
[18]: https://www.nof.org/patients/treatment/calciumvitamin-d/
[19]: https://www.runtastic.com/blog/en/vitamin-d3-benefits/
[20]: https://www.britannica.com/science/vitamin-D
[21]: https://www.cmcm.lu/en/healthadvice/benefits-vitamin-d
[22]: https://my.clevelandclinic.org/health/articles/15050-vitamin-d–vitamin-d-deficiency
[23]: https://draxe.com/nutrition/vitamin-d-benefits/

Categories
Diet

The Health Benefits Of A Ketogenic Diet

Ketogenic Diet

In this article you will learn more about the benefits of a ketogenic diet and its benefits for weight loss. Diet is a diet that is low in carbohydrates and fat, and high in protein and fibre. [Sources: 4, 8]

Carbohydrate consumption is closely linked to triglyceride levels, so the absorption of food ketosis will accelerate fat burning in the body and make an important contribution to lowering blood cholesterol levels. Along with weight loss through ketogenic diets, this is a key factor in the enormous improvement in cardiovascular health and function. The well-known ketogenic diet offers the benefits of a low-carb diet with a high protein content. [Sources: 2, 16, 23]

As you can see, a ketogenic diet has a wide range of benefits, but is it better than any other diet? There are ongoing studies to understand the body’s response to ketogenic diets and more about how they can be used in a variety of wellness initiatives. Read more about the Ketogenic Diet, read Keto Bebes and why she does it for you. Although it has been proven in human studies to be effective in reducing seizures, this is just one example of the benefits of a low-carbohydrate diet in seizures. [Sources: 14, 15, 19, 20]

If you have type 2 diabetes and are looking for a promising way to lose weight, a ketogenic diet can help you lose weight. Other benefits of the keto diet are the reduction of the risk of disease and it can trigger additional health benefits that have a positive effect on the body’s response to low-carbohydrate foods such as fruits, vegetables, nuts and seeds. [Sources: 3, 11, 13]

If you suffer from type 1 diabetes, a ketogenic whole food diet is the best diet for you. If you have weight loss problems due to high blood pressure, high cholesterol, diabetes or other health conditions, a ketogenic diet can be very beneficial, especially for people with type 2 diabetes who are overweight. To learn more about the benefits of the Keto diet and its health benefits, read this list of ketogens, diets and foods you should be eating. [Sources: 11, 13, 14]

Ketogenic diets lead to ketosis by minimizing carbohydrate intake and consuming healthy fats instead. The primary advantage of a ketogenic diet is that it results in a lower intake of carbohydrates that are in a state of “ketosis.” It is recommended to fast regularly because it helps to lower the carbohydrate level of the body, which in turn allows the metabolism to switch more easily to burning ketones. [Sources: 0, 1, 6]

A study by Sahama et al., which compared the effects of a keto diet and a low-carb diet on weight loss, showed that the ketogenic diet was significantly more effective in terms of fat loss than the low-carb diet. It seems that the “Keto” diet can help you lose more weight, but the end result is the same compared to the low-carb diet. If you are looking for fat loss but do not want to follow a strict ketogenic diet, you will be glad to know that this study found that weight – the lost benefit – comes exclusively from the high-fat, low-carbohydrate diet and not from a “keto” diet. Low-carb diets are not necessarily ketogenic, even if they work. [Sources: 7, 10, 18]

If you are on a low-carb diet for days, especially months, you should consider a carbohydrate diet instead. Another way to improve fitness on keto is to follow a ketogenic diet that targets a high-fat diet, such as a low-carb or carbohydrate-free diet. If you want your dog to enjoy the benefits of an optimal diet, it would be wise to put it on both low-carb and ketogenic diets. [Sources: 8, 12, 21]

Some aspects of a ketogenic diet can bring benefits to some people, even if they are not superior to other diets in terms of weight loss. Anecdotally, both work better in losing weight than in dietary ketosis and have many of the same health benefits. [Sources: 5, 17]

Ketogenic diets can help combat insulin resistance and work wonders for people who are overweight, diabetic, diabetic or just want to improve their metabolism. A ketogenic diet, such as a low-fat, high-protein, low-carbohydrate, keto-ketogenic diet, can also help combat diabetes and diabetes – such as symptoms such as high blood pressure and high cholesterol. [Sources: 7, 11]

There is also evidence that ketogenic diets reduce overall insulin sensitivity, which makes it easier for the body to process carbohydrates effectively. The results of acetogenic weight loss diets may contribute to lower leptin levels, which may improve leptin sensitivity and insulin resistance. [Sources: 1, 6]

Eating resistant starches before starting a ketogenic diet can help reduce the stomach problems that this diet can cause. Switching between a purely ketogenic diet and a low-carbohydrate diet (e.g. a high-fat, low-carbohydrate and high-protein diet) can help to reduce the negative effects of a purely ketogenic diet. Another benefit of a diet high in carbohydrates and fat is its ability to reduce hunger, according to the National Institutes of Health. [Sources: 9, 22]

Sources

[0]: https://www.drperlmutter.com/5-benefits-of-a-ketogenic-diet-weight-loss-beyond/
[1]: https://www.afpafitness.com/blog/what-are-the-pros-and-cons-of-the-keto-diet
[2]: https://becomefit.life/the-benefits-of-a-ketogenic-diet/
[3]: https://maxliving.com/healthy-articles/the-keto-diet/
[4]: https://www.amazon.com/Keto-Clarity-Definitive-Benefits-Low-Carb/dp/1628600071
[5]: https://goop.com/wellness/health/understanding-a-high-fat-ketogenic-diet-and-is-it-right-for-you/
[6]: https://www.diabetes.co.uk/keto/keto-diet-benefits.html
[7]: https://www.alexfergus.com/blog/24-benefits-of-the-ketogenic-diet
[8]: https://perfectketo.com/biggest-ketogenic-diet-benefits/
[9]: https://selfhacked.com/blog/ketogenic-diet-keto-diet-ketosis-health-benefits/
[10]: https://www.womansday.com/health-fitness/nutrition/a25602767/what-is-keto-diet/
[11]: https://vitagene.com/blog/keto-diet/
[12]: https://draxe.com/nutrition/guide-to-keto-diet-for-beginners/
[13]: https://blog.mercy.com/ketogenic-diet-risks-benefits/
[14]: https://www.ruled.me/benefits-ketogenic-diet/
[15]: https://www.myketokitchen.com/keto-resources/7-ketogenic-diet-health-benefits/
[16]: https://www.ketogenic-diet-resource.com/ketogenic-diet-benefits.html
[17]: https://blog.nasm.org/a-guide-to-keto-diet
[18]: https://obesity.imedpub.com/benefits-of-ketogenic-diet-for-management-of-type-two-diabetes-a-review.php?aid=14629
[19]: https://keto-mojo.com/article/top-11-health-benefits-of-keto/
[20]: https://www.flintrehab.com/ketogenic-diet-for-traumatic-brain-injury/
[21]: https://acmecanine.com/what-are-the-advantages-of-a-keto-diet-for-dogs/
[22]: https://www.healthline.com/nutrition/15-conditions-benefit-ketogenic-diet
[23]: https://www.virtahealth.com/faq/ketosis-ketogenic-diet-faq