Uses of Phosphorous in the Daily Diet: Phosphorus Health Benefits and Food Sources

Phosphorus is one of the most essential mineral in the body and is ranked second to calcium. Estimates suggest that about 80% of all phosphorus is present in the form of calcium phosphate in the teeth and bones. Though the deficiency of phosphorous is relatively rare, the condition can often be associated with a host of problems.

Phosphorus Supplements: Phosphorus Dietary Supplement

Phosphorus is available as potassium phosphate or sodium phosphate. Potassium phosphate exists as monobasic, dibasic, and tribasic potassium phosphate; whilst, sodium phosphate exists as monobasic, dibasic, and tribasic sodium phosphate. Some preparations blend together 2 or more of the forms. Medical supervision is extremely crucial when managing phosphorus deficiency.

Most multi-vitamin and multi-mineral supplements do not have phosphorus, given that, such supplementation is usually unwarranted

Phosphorus Deficiency
can result in weak bones

Phosphorus Deficiency Symptoms and the Use for Phosphorus Supplementation

Deficiency of phosphorus is usually rare; though, it may be observed in individuals who take antacids which contain aluminum for the management of heartburns.

It may also be observed in individuals who are chronic alcoholics

A deficiency of the mineral results in demineralization of the bones, making them weak. Phosphorus plays an important role in absorbing calcium and utilizing it. In case of inadequate phosphorus in the body, the bones become weak and brittle. Likewise, the teeth become weak and fragile too. There may be discomfort in various joints of the body.

Loss of appetite and exhaustion are important deficiency symptoms as well. Tingling numbness, tremors, anxiety, weight loss and restricted growth are associated features.

 Phosphorus Uses and Phosphorus Health Benefits

• Phosphorus has an important role to play in the maintenance of healthy bones and teeth.
• It also participates in several vital functions of the body, such as energy metabolism, synthesis of DNA and the absorption and utilization of calcium.
• Phosphorus plays a role in facilitating optimal digestion.
• Phosphorus helps in the normal functioning of the kidneys and ensures proper discharge of wastes.
• Adequate levels of phosphorous are essential to maintain normal brain functions.
• The mineral facilitates maximum utilization of protein in the body and thus ensures proper growth as well as cellular repair. It also helps utilize carbohydrates and fats.
• Phosphorus helps maintain a good hormonal equilibrium.

Natural Food Sources of Phosphorus

Phosphorus is easily available in most foods, especially high protein foods. Here’s a list of the foods that are packed with the mineral phosphorus:

Beef is a great source of
Phosphorus

• Yogurt
• Milk
• Lentils
• Salmon
• Beef
• Turkey
• Almonds
• Peanuts
• Egg

The RDA for phosphorus is the same as that of calcium. On an average, it is 1000 milligrams for adults.

Phosphorus Supplement Side Effects

• You may develop an allergic reaction after taking a phosphate supplement. Notify your doctor immediately if you experience the following: difficulty in breathing, swelling of the face, itching, giddiness or hives.
• Other side effects that have been noted are: nausea, vomiting, loss of appetite and constipation. Sudden weight loss is seen in some cases too.
• Fatigue and mood swings are rare side effects that are associated with the supplement.
• Another thing to remember is that the ratio of calcium to phosphorus is important. Imbalance in the levels of calcium and phosphorus are closely linked to osteoporosis. So, make sure you consult a health care professional before you start phosphorus supplementation. To maintain proper balance, the ratio of calcium to phosphorus should be 2:1. Foods that are loaded with phosphorus but have relatively smaller quantities of calcium are soft drinks, red meat and poultry. When phosphorus levels are too high, calcium is lost in the urine.

Benefits of Arginine Amino Acid: Arginine Dosage and Arginine Rich Foods

Special amino acids are of specific interest with regard to growth and development, metabolism, and protection from environmental toxins and diseases; arginine is one such vital amino acid.

Arginine has several
Health Benefits

Arginine Amino Acid: What is Arginine?

Arginine is an amino acid that has an important role to play in wound healing, detoxification, immune functioning and promotion of the secretion of several hormones. By and large, the body makes adequate amounts of arginine, even while the diet is lacking.

Arginine Rich Foods

Foods that are good sources of arginine include: peanuts, beans including lima beans and red beans, almonds, walnuts, cashews, chocolate, buckwheat, salmon, tuna, sardines, sesame seeds and flax seeds. Make sure you have at least one serving of nuts and seeds daily; it will supply the essential amino acid and encourage normal functioning of the body.

Benefits of Arginine: Arginine Uses

Some of the common health benefits associated with Arginine include,

• Arginine prevents heart diseases: Arginine can help prevent as well as manage angina, hypertension, congestive cardiac failure and peripheral vascular insufficiency. Arginine increases the level of nitric oxide; nitric oxide relaxes the blood vessels and regulates blood flow and reduces blood clot formation and enhances fluidity of the blood.
• Arginine treats interstitial cystitis: Interstitial cystitis is seen as increased urinary frequency, burning / pain while urinating and urgency to urinate. however, there is no evidence of infection. Arginine helps manage interstitial cystitis by increasing nitric oxide levels. This compound has an important part to play in bladder control too.
• Arginine is of immense help in male infertility: Atginine can help improve fertility in males; however, the critical determinant is the level of sperm count. If the count is less than 20 million per milliliter, then, arginine supplements are less beneficial. Supplementation an enhance sperm count as well as sperm motility.
• Arginine promotes the secretion of HGH or the human growth hormone: An extremely popular use of arginine is HGH stimulation from the pituitary gland. The level of HGH secretion tends to decrease with age, thus making you feel tired, increasing the tendency to put on weight and raising the susceptibility to a host of illnesses. Arginine can boost the secretion of HGH from the pituitary gland naturally, thereby, perking up energy levels appreciably, helping build muscle, burning superfluous fat, augmenting hair and skin quality and preventing lifestyle-related diseases.
• Arginine encourages muscle building: Arginine helps build muscle by boosting the production and release of the human growth hormone from the pituitary. The growth hormone is responsible for stimulating muscle and skeletal growth. Body builders often take arginine supplements to increase the natural output of HGH. HGH improves lean muscle mass and enhances muscle tone. It burns unwanted fat and helps in body contouring.

Arginine Supplements

Our body synthesizes sufficient amounts of arginine; nevertheless, in some instances, the body may not be able to keep up with the increased requirements, and thus, supplementation may prove to be useful.

Arginine Dosage

The therapeutic dose, i.e. the dose that is considered safe is 400 to 6000 milligrams. The dose of arginine supplements varies depending on the disease condition, the person’s health status and administration of other medications. For example, to manage male infertility, experts advocate 4 grams of l-arginine daily for 3 months; for interstitial cystitis, about 1500 milligrams daily for a month is advised. Thus, it is very essential that you confer with your health care professional, before embarking up on arginine supplementation.

A diet high in Arginine
can cause herpes

Arginine and Herpes

The herpes virus utilizes arginine, consequently, diets that are high in arginine in those individuals who may be harboring the virus, could lead to reactivation. Thus, you need to balance your intake of arginine, by increasing the intake of amino acid lysine.

Arginine Side Effects and Warnings

By and large, l-arginine is well tolerated, when taken orally, intravenously, or topically applied. However, in some cases, side effects of arginine have been recorded which include diarrhea, nausea, bloating, skin rash, endocrine changes, GI discomfort, increased blood urea nitrogen and serum creatinine, lower back pain, numbness, or systemic acidosis. 

Side Effects of L-Arginine Supplements: Precautions while using L Arginine Supplements

On the whole, L-arginine supplements are well tolerated when administered intravenously, orally or topically .L- Arginine is an amino acid which plays a crucial role in ammonia detoxification, strengthening the immune system and secretion of certain hormones. Though L Arginine supplements are considered beneficial, there consumption can be associated with certain side effects and precautions are suggested while consuming these supplements

Arginine supplements
can have side effects

Side Effects of L Arginine Supplements

In some cases Arginine is known to cause diarrhea, bloating, hormonal changes, gastrointestinal derangements, hives, increased levels of blood urea nitrogen, blood creatine, and serum creatinine, increased inflammatory response, pain in the lower back, numbness, severe tissue necrosis, systemic acidosis, or venous irritation.

Arginine supplements are also known to set off anaphylaxis in some patients. Symptoms include: hives and rash, itching, breathlessness.

Precaution for using L Arginine Supplements

• People having cardiovascular disorders, may see an increase in the WBC count, fatigue, vertigo, increased blood pressure, or increased post-heart attack deaths; after taking arginine. Arginine must be avoided in hypotensive people or those being administered blood pressure lowering drugs. Those who are at a risk for or have a history of cardiac arrest should avoid arginine, because arginine could aggravate the condition and increase the peril of death.
• Arginine may raise the risk of bleeding. Those having bleeding disorders or those taking drugs that may increase the risk of bleeding must be very careful.
• Arginine may alter blood glucose levels. People having diabetes or hypoglycemia must exercise extreme care when taking arginine supplements. In case you need to start supplementation, serum glucose levels should be monitored from time to time.
• Those having impaired kidney function, those who are at a risk for hyperkalemia (i.e. abnormally high levels of blood potassium), diabetics or people who take drugs which increase potassium levels, must be extremely cautious, since, arginine causes hyperkalemia.
• Post menopausal women must talk to their health care professional before starting the supplements, given that, flushing and night sweats have been reported.
• Arginine worsens herpetic infection. The herpes virus makes use of arginine, therefore, a diet that is high in arginine in people who may be sheltering the virus, could trigger a reactivation. It may increase the danger of herpes simplex cold sores. 

Other Side Effects of Use of L Arginine Supplements

• Headache is reported as a side effect of arginine; hence, must be used cautiously in those prone to headaches.
• Individuals having immunological disorders must take added care.
• People diagnosed with sickle cell anemia and hyperchloremic acidosis, should consult their doctor, since, arginine aggravates the symptoms.
• High-risk pregnancy women and women having multiple medical conditions should not take arginine supplements; arginine given intravenously can trigger premature delivery, pre-eclampsia, and even death. by and large, experts advocate one to avoid arginine during pregnancy and lactation.
• Avoid arginine with nitrates, as simultaneous usage causes extreme blood pressure-lowering.
• Asthmatics mustn’t use arginine supplements, since; arginine could trigger an allergic response and worsen inflammation of the airways.
• Avoid use in breast cancer. 

Essential Fatty Acids Deficiency: Functions and Foods for EFA

Dietary fat plays several fundamental roles in the body. Fats are the most concentrated source of energy and provide 9 calories per gram. It is also required for the synthesis of structural components, such as cell membrane.  Since the body has an almost limitless ability to store fat, consuming a diet that is loaded with fats can result in obesity. It is imperative to remember that, just as the amount of fat is important, so is the type of fat that you consume.

What Are Essential Fatty Acids (EFA)?

The two official essential fatty acids are linoleic (omega 6 fatty acid) and alpha-linoleic (omega 3 fatty acid); nonetheless, there are other fats which are extremely important too. These two are vital complements for good health and ought to be incorporated in the daily diet.

Function of Essential Fatty Acid: Benefits of Essential Fatty Acids

Essential fatty acids perform some important functions in the body’s metabolic and physiological activities,

• Cell membrane function: a cell membrane contains 2 layers, each made up of proteins, cholesterol, and fats. when one consumes fat that is mostly saturated fat, trans fat and animal fat, then the cell membrane has much less fluid than the membrane of a person who consumes optimal quantities of unsaturated fats. Without the right type of fats in the cell membrane, the cells fail to function normally, thus triggering a host of lifestyle linked disorders.
• Conversion to prostaglandins: EFAs are transformed in prostaglandins. Prostaglandins are regulatory compounds that carry out various tasks and govern: your response to allergy, blood clotting, blood pressure, heart, kidney, and GI functioning, inflammation and pain, hormone manufacture, and nerve conduction.

Essential Fatty Acid Deficiency: Deficiency of EFA

The following are the commonly seen clinical manifestations of a deficiency of EFAs:

EFA deficiency can result
in Dryness of skin and
Hair Fall

• Dry, dull hair
• Cracked nails
• Dry skin
• Dryness of the mucous membranes increasing the risk of upper respiratory tract infections
• Constipation and indigestion
• Arthritis and disorders of joints
• Exhaustion and Fatigue
• Poor memory with inability to concentrate
• Immune weakness or poor Immunity

Walnuts are a good
source of Essential
Fatty Acids

Foods with Essential Fatty Acids: Sources of Essential Fatty Acids

The following foods provide generous doses of omega 3 fatty acids and omega 6 fatty acids; and thereby help in the optimal functioning of the body cells:

• Cold water fish such as, Herring, Salmon, Mackerel, and Halibut
• Flax seeds
• Walnuts along with other dry fruits like Almonds, Cashewnuts, etc 

Essential Fatty Acids Supplements

EFA supplements are recommended in cases of dermatitis, eczema and excessive dryness of the skin, which is invariably triggered by an inadequate intake of essential fatty acids in the diet. Supplements also help manage hair fall and teat dull, lifeless hair. Experts advocate supplementation in cases of arthritis, severe constipation, atherosclerosis, insufficiently performing immune mechanism and Alzheimer’s disease.

Five Super Foods: Fight Constipation, Weight Gain and Aging

The food you consume is fundamental to good health and freedom from diseases. Most people have fallen prey to the modern comforts of life, with poor physical activity and consumption of refined and processed foods that give only temporary gratification and no true nourishment. Incorporating the right foods in your daily diet is very crucial to good health.

Super Foods Diet: List of Super Foods

A diet that is rich in fresh fruits and vegetables helps keep you fit, healthy and promises to prevent virtually every chronic disease. Almost all fruits and vegetables give your body a generous dose of anti oxidants that battle free radical damage and thus ward off cancer. They pep up energy levels and make you feel invigorated and fresh all day long.

• Broccoli
• Strawberries
• Lettuce
• Dates



Broccoli has
 anti cancer
 propeties

• Sweet potato

Broccoli is a Super Green Food

Broccoli is an excellent anti cancer food. Glucosinolates found in the vegetable is responsible for cancer fighting.
Furthermore, research states that broccoli sprouts contain 30 to 50 times more concentration of the protective agents than found in mature broccoli.

Glucosinolates help detoxify the liver of all the noxious, lethal compounds and perk up liver functioning. It is considered to be effective in treatment of hepatitis. Experts say that to cut down the risk of cancer, one needs to consume about 2 pounds of the vegetable per week.

Strawberries are One of the Top Ten Super Foods

The amazing health benefits of strawberries are due to the presence of flavanoids. This flavanoid content of the berry makes it a wonderful defender against inflammation, cancer and cardiac diseases.

Strawberries reduce inflammation by lessening the activity of COX that triggers swelling and pain. The fruit also exerts powerful anti-inflammatory and anti-cancer benefits. In a clinical trail, strawberries topped the list of 8 fruits linked to lower cancer rates.

Lettuce is a super food for
Weight loss

Super Food for Weight Loss: Lettuce

Lettuce has extremely low calorie content – 15 calories per 100 grams of lettuce. It also has abundant water volume and is one of the most famous weight loss foods. It supplies the body with Vitamin A, Vitamin C, Vitamin K and chromium.

Incorporating plenty of lettuce in to your diet will help you shed superfluous and unwanted weight rapidly and naturally and also provide you with a burst of energy.

Super Food to Fight Constipation: Dates

Dates are packed with a special soluble dietary fiber called beta-D-glucan. Beta –D-glucan adds bulk to the stools, decreases the transit time of the feces in the gut and aids in speedy elimination. Dates promise to fight the most stubborn cases of constipation.

The wonder food also reduces the absorption of cholesterol by the body and slows the absorption of sugar in the intestine, thereby maintaining normal levels of blood sugar.

Dates are the best ‘energy food’; they supply the body with loads of energy and boost stamina and endurance levels appreciably. They also facilitate weight loss and weight management.

Anti Aging Super Food: Sweet Potato For Anti Aging

Sweet potato has been touted as an anti aging food. The root is an excellent source of carotenes, and provides loads of vitamin C.
It exerts powerful antioxidant benefits and helps fight off free radical damage effectively, thus staving off the onslaught of aging. It is also classified as an anti diabetic food; it stabilized serum glucose levels and improves the response to insulin and helps in the management of diabetes.

Importance of Vitamin K: Vitamin K Deficiency and Food Sources

Vitamin K is an extremely important vitamin, that tends to get somewhat neglected. Vitamin K obtained from plants is termed vitamin K1, whilst that obtained from the bacteria in the intestine is called vitamin K2, and vitamin K3 is an artificial derivative. The 3 vitamin K, function similarly when it comes to blood clotting, however, vitamin K1 is relatively superior for other bodily functions.

Vitamin K Structure

What Is Vitamin K For?: Importance of Vitamin K

• The chief function of vitamin K is blood clotting. Vitamin K controls normal blood clotting by manufacturing prothrombin and facilitating the transport of calcium.
• It also plays a vital part in bone health. It converts the bone protein osteocalcin from its inactive form, in to its active form. The osteocalcin molecule combines with calcium and keeps it in place within the bone, thus, helping in mineralization of the bone and preventing osteoporosis.
• Vitamin K helps decrease the risk of bleeding in liver diseases, mal absorption, or after prolonged usage of anti biotics and / or aspirin.

Vitamin K Deficiency

Deficiency of vitamin K is very rare, and usually develops when the vitamin can not be absorbed from the GI tract. It may also occur after long-drawn-out treatment with anti biotics. The deficiency is invariably a result of poor absorption, rather than, an inadequacy in the diet.
Long term usage of anti biotics tends to destroy some of the bacteria in the gut that assist in the manufacture of the vitamin; and consequently, the level drops. Newborns are at a risk of developing the deficiency.
This is due to the fact that their gut contains no vitamin K synthesizing bacteria. Deficiency in adults is somewhat uncommon. it occurs when one has a disease that prevents the absorption of fat; celiac disease, cystic fibrosis, hepatitis and cholestasis.

A deficiency of vitamin K leads to impaired mineralization of the bone. Low levels of the vitamin are seen in individuals who have fractures due to osteoporosis. The vitamin found in abundance in a vegetarian diet is a protective factor against the development of osteoporosis.

Other symptoms of deficiency are: easy bruising, bleeding from the nose, GI bleeding, profuse menstrual bleeding and blood in urine.

Kale is a good
Source of Vitamin K

Sources of Vitamin K: Vitamin K Foods

Rich sources of vitamin K are dark green leafy vegetables, green tea, broccoli, kale, spinach, lettuce and cabbage. Asparagus, watercress, oats, whole wheat and peas are good sources too.

The RDA for vitamin K is 1 microgram per 1 kilogram or 2.2 pounds of body weight.

Vitamin K Supplements

Vitamin K supplements are recommended in cases of deficiency, with apparent bone health and lessen risk of fractures, especially, in post menopausal women who have the possibility of developing osteoporosis.

Further it is considered essential in the management of lower back pain and other arthritis disorders.

Health Benefits of Vitamin B12: Vitamin B12 Sources and Deficiency Symptoms

Vitamin B12, also called cobalamin was identified as the nutritional factor in the liver, in 1948; and was said to prevent pernicious anemia. Vitamin B12, along with folic acid plays a pivotal part in many of the body’s processes, including synthesis of DNA.

Vitamin B12 Benefits

Vitamin B12 is necessary in very small quantities. The RDA for the vitamin is 2 micrograms.

• Vitamin B12 is essential for the normal functioning of the nervous system. Adequate intake of the vitamin ca help stave off degenerative diseases such as Alzheimer’s diseases and Parkinson's Disease.
• The vitamin is also essential to prevent anemia.

Eggs are a great source
of Vitamin B12

• The nutrient plays an important role in the working of most of the biological processes.

Sources of Vitamin B12: Vitamin B12 Foods

Vitamin B12 is found in significant quantities only in animal foods. The richest sources of the vitamin are: liver, eggs, fish, kidney, meat, chicken, oysters and cheese.

Tempeh (fermented soy) and cow's milk are excellent sources for vegans (strict vegetarians), depending up on the medium on which it is grown.

 

Vitamin B12 Deficiency: Vitamin B12 Deficiency Causes

Vitamin B12 deficiency is very commonly seen in vegans, pregnant women and in the elderly. It is imperative to identify the symptoms of vitamin B12 deficiency and rectify it immediately.

What’s more, vitamin B12 reactivates folic acid, consequently, a deficiency of vitamin B12 results in folic acid deficiency as well; more so, if the folic acid levels are marginal.

Vitamin B 12 Deficiency Symptoms

Vitamin B12 deficiency is seen as:

• The deficiency results in impaired nerve functioning, demonstrated as ‘pins and needles’ sensation or tingling numbness and a burning feeling in the feet.
• The mental functioning gets impaired as well. Common symptoms include: depression, confusion, delirium and development of Alzheimer’s.
• Anemia is another very common manifestation; it is seen as: giddiness, headache, fatigue and breathlessness.
• The tongue becomes red and smooth. Vitamin B12 defiency is associated with apathus ulcers in the mouth.

Milk is an important
source of Vitamin B12
for Vegens

• Diarrhea may also be a presenting feature.

Vitamin B12 Supplements

Vitamin B12 supplements are recommended for vegans. Tempeh and brewer’s yeast does provide some amount of the vitamin; however, studies say that the vitamin B12 in these foods is not is the form that meets the body’s requirements. The vitamin may be taken in the form of tablets, pills or injections. Vitamin B12 injections are used for the management of depression and anxiety among individuals.

Vitamin B 12 Overdose: Vitamin B 12 Toxicity

If you think you could be suffering from a deficiency of the vitamin, you may embark on vitamin B12 supplementation a regular basis. Before embarking on an extreme plan, first get yourself investigated. The most frightening aspect of vitamin B12 overdose is that it is linked to various types of cancers. Vitamin B12 encourages cell division and it does not differentiate between healthy cells and unhealthy cells. An excess of the vitamin gives the extra energy that is required by the cancer cells. Also, no research has been able to ascertain a safe upper limit for vitamin B12 intake.