Lecithin Benefits for Health: Food Sources and Side Effects

Lecithin is a fatty material found in the body that is of vital importance for the normal functioning of the liver, gall bladder and nerves. It also exerts some cholesterol lowering properties. Lecithin is however associated with certain side effects and increase intake by natural food sources is always safer and more beneficial.

What is Lecithin?

Lecithin Gel

Lecithin is a fatty substance that is found in several plant based and animal based foods. It is also manufactured by the body. In addition, it is frequently used as an emulsifier in ice cream, chocolate and lad dressing.

Benefits of Lecithin

Here are some health benefits associated with consumption of Lecithin,

• Lecithin builds cell membranes and facilitates the movement of fats and nutrients to and from the cells.
• Lecithin plays a pivotal role in reproduction and in fetal and infant development. Lecithin supplements taken during pregnancy help prevent birth defects, such as spina bifida.
• Adequate amounts of lecithin are necessary for the healthy working of liver, gall bladder and heart. It helps manage a host of liver and gall bladder disease. Low levels of lecithin in the body cause a precipitation of gall stones; consequently boosting your lecithin levels will help treat gall stones effectively. Lecithin has the potential to reduce damage in a liver that has been damaged by alcohol. It helps reduce scarring and cirrhosis to some extent.
• Being a nerve-building nutrient, it helps preserve memory and wards off Alzheimer’s disease and Parkinson’s disease.

Food Sources of Lecithin, Lecithin Rich Foods. Soy Lecithin

Excellent food sources of this nutrient are: liver, eggs, soy, peanuts and wheat germ. There is no RDI for lecithin; and by and large, deficiencies are rather rare.

Soybeans are packed with Lecithin

Soybeans are the primary commercial source of lecithin. Unrefined soy contains 3 % lecithin.
During the process of refining, lecithin is removed and sold for use in baked goods and pharmaceutical preparations.

Lecithin Supplement, Lecithin Granules, Lecithin Dosage

Lecithin supplements are available in the form of capsules, powder or granules, tablets and gels. Supplements ought to be taken with meals, in order to enhance their absorption. Lecithin granules have a nutty taste and can be sprinkled over foods or added to drinks.

Supplements vary widely in their content of the active ingredient phosphatidylcholine; for it to be effective, the supplement must have 35 % or more.

Usually, the doctor prescribes 1200 mg capsules twice daily. In the granular form, you may take about 1 teaspoon, it supplies1200 mg of lecithin.

Lecithin Side Effects

In general moderate overdose of Lecithin is not associated with severe side effects. Very high doses can have certain adverse effects; bloating, nausea, vomiting, diarrhea and too much sweating has been observed in some cases of over dosage.

Always consult your doctor before embarking upon supplementation.

Zinc Supplement for Health: Zinc Rich Foods and Side Effects

Zinc is an essential mineral that is required by practically every cell in the body; it is concentrated in the muscle, bone, skin kidney, pancreas and prostate. Zinc health benefits are innumerable; it is a vital mineral that does everything from manufacturing DNA to healing wounds. Zinc supplementation is essential for those who have a weak immune system and are prone to frequent colds and coughs; it is also one of the remedies for acne.

What are the Benefits of Zinc?

Here are some important health benefits of including zinc supplements in your diet regularly,

• Fights colds and coughs, and reduces their intensity and frequency.
• Helps in the management of osteoporosis and arthritis
• Helps heal a host of skin disorders and ailments. In fact, zinc is one of the most important natural treatments for acne.
• Is helpful in cases of tinnitus (buzzing / ringing in the era)

Helps treat hair fall, keeps the scalp healthy and boosts the growth of healthy hair.

Improves fertility



Zinc Treats Acne Effectively

 Benefits of Zinc for Skin:Zinc Supplements For Acne

Zinc is one of the most important treatments for acne. It helps reduce flare ups, maintains a healthy skin, fights bacterial infection and prevents unsightly scarring that is associated with acne.
It reduces skin irritation and skin inflammation and heals the scars and marks that occur due to acne, pimples and blackheads effectively and rapidly.
Incorporating zinc rich foods promises you a clear, flawless and radiant skin that is blemish free.

Zinc DeficiencySymptoms: Zinc Supplements and Recommended Intake

The body does not produce zinc, thus it depends on external sources. Deficiency symptoms are seen as: poor wound healing, recurrent head colds, skin disorders, and a muted sense of taste and smell.

Severe deficiency increases the risk of developing diabetes and having a low sperm count.

In case of a severe deficiency, supplementation becomes necessary. The RDI for the mineral is 12 mg everyday; the dosage may increase in case of medical disorders.

Natural Sources of Zinc: Side Effects of Zinc and Implications of Zinc Overdose

Nuts are an Excellent Source of Zinc

Excellent sources of zinc are: beef, pork, liver, eggs, seafood, oysters, beans, wheat germ and nuts. However, zinc from the non vegetarian sources is better absorbed than the vegetarian ones.

Over dosing of zinc is fraught with certain adverse effects. Consuming more than 100 mg daily leads to impaired immunity and decreased levels of HDL or good cholesterol. You will experience nausea, vomiting and diarrhea. Hence, it is crucial that you confer with your health care professional before staring zinc supplements.

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. 

Vitamin A and its Remarkable Health Benefits: Vitamin A Oils and Capsules

Vitamin A plays a significant role in the maintenance of a healthy visual system and strong immune mechanism. The initial discovery of vitamin A was made in 1913, when the researchers found that animals that were fed a diet deficient in natural fats developed weak immune systems and inflamed eyes.

What is Vitamin A?

Vitamin A is a fat-soluble vitamin. In fact, it was the foremost fat-soluble vitamin to be discovered. The RDA or recommended dietary allowance for vitamin A is 5000 I.U.

Sources of Vitamin A: Vitamin A Foods

Carrots are a excellent
source of Vitamin A

The most concentrated sources of vitamin A (preformed) are: whole milk and liver. Excellent sources of vitamin A (pro-vitamin carotenes, which are converted to vitamin A) are: dark green leafy vegetables, mangoes, papayas, broccoli, apricot, tomatoes, carrots, sweet potatoes, melons, and squashes.

Vitamin A benefits: What is Vitamin A Good For?

• Eyes: Vitamin A is very essential to maintain good eye health. Adequate intake of vitamin A rich foods will ward off night blindness, poor dark adaptation and age related eye diseases, such as macular degeneration and cataract.
• Skin: Vitamin A is necessary for healthy skin. It maintains the health and the structure of the skin. A host of skin ailments, psoriasis, eczema, acne, etc., are responsive to vitamin A supplementation.
• Immune system: Healthy immune and defense mechanisms are dependent on vitamin A as well. Vitamin A fortifies and reinforces your immune system and staves off infections effectively, making you less susceptible to them.
• Hormone synthesis: Vitamin A is required for normal manufacture of thyroid hormones and adrenal hormones.
• Cellular growth: It also plays an important role in cell growth.

Vitamin A is One of The Most Important Anti Oxidant Vitamins

Vitamin A has been touted as an important anti oxidant. It promises to fight free radical damage successfully. Exposure to free radicals (pollution, chemicals, refined foods, etc.) can cause cancer. Vitamin A prevents free radical oxidative damage to the DNA of the cells and thus checks the development of cancer.

Being a potent anti oxidant, vitamin A can also halt the onslaught of ageing; and appreciably decelerate its progress.

Vitamin A Oil

Vitamin A oil is recommended by innumerable health experts. It is an excellent supplementation and promises to boost your immune system functioning and also give you a radiant complexion.

Cod Liver Oil is the
best source of Vitamin A

Cod liver oil is the best source of vitamin A; add 1 spoon of cod liver oil to your daily smoothie, it will yield immense health benefits.

The oil exerts profound skin care and cosmetic benefits as well. Vitamin A oil when massaged in to the skin improves the skin cells’ turnover, makes your skin look healthy and eliminates scars, blemishes and lesions successfully.

Vitamin A capsules

Vitamin A capsules / supplements are advised in cases of severe deficiency or when sufficient intake of vitamin A rich foods is not possible. However, it is advisable to consult a health care practitioner before starting supplements. Toxicity due to vitamin A has been reported in individuals who take excessive doses of the vitamin for many months.