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How to remain slim and fit despite you are overeater

Why would you possibly want to overeat and make yourself sick? Most of us are reasonable people and know that we shouldn’t overeat. We hav...

Tuesday 21 February 2017

Critical knowledge about Minerals in our body

CALCIUM Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure…. Main sources are….Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale… Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. Diets very high in calcium may increase the risk of prostate cancer.

CHLORIDE Balances fluids in the body. A component of stomach acid, essential to digestion.. ……….Main sources are….Salt (sodium chloride), soy sauce, processed foods….750 mg daily…

CHROMIUM Enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose…. Main sources are...Meat, poultry, fish, some cereals, nuts, cheese…. Unrefined foods such as brewer's yeast, nuts, and cheeses are the best sources of chromium.

COPPER. Plays an important role in iron metabolism. Helps make red blood cells… Main sources are..Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes… More than half of the copper in foods is absorbed.

FLUORIDE. Encourages strong bone formation. Keeps dental cavities from starting or worsening… Main sources are..Water that is fluoridated, toothpaste with fluoride, marine fish, teas… Harmful to children in excessive amounts.

IODINE. Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents goiter and a congenital thyroid disorder… Main sources are…Iodized salt, processed foods, seafood… To prevent iodine deficiencies, some countries add iodine to salt, bread, or drinking water.

IRON. Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones… Main sources are…Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products… Many women of childbearing age don't get enough iron.Women who do not menstruate probably need the same amount of iron as men.Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount (assuming the source is food).

MAGNESIUM. Needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth… Main sources are…Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk… The majority of magnesium in the body is found in bones. If your blood levels are low, your body may tap into these reserves to correct the problem…

MANGANESE. Helps form bones. Helps metabolize amino acids, cholesterol, and carbohydrates… ....Main sources are...Nuts, legumes, whole grains, tea. If you take supplements or have manganese in your drinking water, be careful not to exceed the upper limit. Those with liver damage or whose diets supply abundant manganese should be especially vigilant.

MOLYBDENUM. Part of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early death…Main sources are..   Legumes, nuts, grain products, milk.. Molybdenum deficiencies are rare.

PHOSPHORUS. Helps build and protect bones and teethPart of DNA and RNA.Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells…..Main sources are.. Wide variety of foods, including milk and dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almonds. Certain drugs bind with phosphorus, making it unavailable and causing bone loss, weakness, and pain..

POTASSIUM. Balances fluids in the body. Helps maintain steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting enough potassium from your diet may benefit bones. Main sources are….Meat, milk, fruits, vegetables, grains, legumes. New recommendations (DRIs) for potassium are under development by the Institute of Medicine.Food sources do not cause toxicity, but high-dose supplements might.

SELENIUM. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity. Main sources are….Organ meats, seafood, walnuts, sometimes plants (depends on soil content), grain products. Researchers are investigating whether selenium may help reduce the risk of developing cancer.

SODIUM. Balances fluids in the body. Helps send nerve impulses. Needed for muscle contractionsImpacts blood pressure; even modest reductions in salt consumption can lower blood pressure. Main sources are..Salt, soy sauce, processed foods, vegetables. While experts recommend that people limit sodium intake to 2,400 mg, most Americans consume 4,000–6,000 mg a day.New recommendations (DRIs) for sodium are being developed by the Institute of Medicine.


SULFUR. Helps form bridges that shape and stabilize some protein structures. Needed for healthy hair, skin,& nails… Main sources are..Protein-rich foods, such as meats, fish, poultry, nuts, legumes. Sulfur is a component of thiamin and certain amino acids. There is no recommended amount for sulfur. Deficiencies occur only with a severe lack of protein.

ZINC. Helps form many enzymes and proteins and create new cellsFrees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration. Main sources are…Red meat, poultry, oysters and some other seafood, fortified cereals, beans, nuts. Because vegetarians absorb less zinc, experts suggest that they get twice the recommended requirement of zinc from plant foods…10 mg daily is normally needed daily



Sunday 19 February 2017

Know about Folic Acid and Vit.K.....

FOLIC ACID (folate, folacin) Vital for new cell creation, Helps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol.Main sources are.. Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice. Many people don't get enough of this nutrient.Occasionally, folic acid masks a B12 deficiency, which can lead to severe neurological complications. That's not a reason to avoid folic acid; just be sure to get enough B12.
VITAMIN K (phylloquinone, menadione) Activates proteins and calcium essential to blood clotting. May help prevent hip fractures..Main sources are Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables. Intestinal bacteria make a form of vitamin K that accounts for half your requirements.If you take an anticoagulant, keep your vitamin K intake consistent..


Saturday 18 February 2017

General knowledge about Vitamins role & their sources

VITAMIN A  (Retinol, retinal, and retinoic acid)  Essential for vision and  important role in bone growth Carotenoids act as antioxidants. Main sources are… beef, liver, eggs, shrimp, fish, fortified milk, cheddar cheese, Swiss cheese Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens

THIAMIN (vitamin B1) Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain,,..Main sources are… Pork chops, ham, soymilk, watermelons, acorn squash

RIBOFLAVIN (vitamin B2) Helps convert food into energy. Needed for healthy skin, hair, blood, and brain. Main sources are.. Milk, yogurt, cheese, whole and enriched grains and cereals, liver
NIACIN (vitamin B3, nicotinic acid) Helps convert food into energy.Main sources are… Essential for healthy skin, blood cells, brain, and nervous system Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter
PANTOTHENIC ACID (vitamin B5) Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin Main sources are…Wide variety of nutritious foods, including chicken, whole grains, broccoli, mushrooms, avocados, tomato products.
VITAMIN B6(pyridoxal, pyridoxine, pyridoxamine) Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function.Main sources are… Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons.
Vitamin B12(cobalamin) Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells.Main sources are.. Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk. Some people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this vitamin from food. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs.
BIOTIN Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair.Main sources are.. Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish. Your body needs very little biotin. Some is made by bacteria in the gastrointestinal tract. However, it's not clear how much of this the body absorbs.
VITAMIN C (ascorbic acid) Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system.Main sources are… Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts. Evidence that vitamin C helps reduce colds has not been convincing.
CHOLINE- Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats.Main sources are.. Many foods, especially milk, eggs, liver, and peanuts. No rmally the body makes small amounts of choline. But experts don't know whether this amount is enough at certain ages.
VITAMIN D (calciferol) Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Main sources are…Supplements can reduce the number of non-spinal fractures. Fortified milk or margarine, fortified cereals, fatty fish. Many people don't get enough of this nutrient.While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climes or don't spend much time in the sun
VITAMIN E (alpha-tocopherol) Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer's disease.Main sources are.. Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts. Vitamin E does not prevent wrinkles or slow other aging processes.
FOLIC ACID (folate, folacin) Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol.Main sources are.. Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice. Many people don't get enough of this nutrient.Occasionally, folic acid masks a B12deficiency, which can lead to severe neurological complications. That's not a reason to avoid folic acid; just be sure to get enough B12.
VITAMIN K (phylloquinone, menadione) Activates proteins and calcium essential to blood clotting. May help prevent hip fractures..Main sources are Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables. Intestinal bacteria make a form of vitamin K that accounts for half your requirements.If you take an anticoagulant, keep your vitamin K intake consistent..