Calcium Benefits for Heart and Muscle: Calcium Facts and Calcium Supplements

Calcium has far reaching benefits – preventing and minimizing osteoporosis, lowering blood pressure and preventing colon cancer. A wide selection of calcium supplements is available, the commonest are, calcium carbonate, calcium phosphate, calcium citrate, calcium gluconate, and calcium lactate. Foods with calcium, such as, dairy products and fish must be integrated in to your everyday diet to meet the daily requirement of the mineral. Only a sufficient daily calcium intake will help sustain healthy levels of the mineral in the blood and provide a generous reserve for the bones.

What is Calcium?

Calcium is the most abundant mineral in the body; it is stored up in teeth and bones. A small amount of calcium circulates in the blood stream and facilitates the movement of nutrients across cell membranes. It has a role to play in the manufacture of enzymes and hormones that control metabolism. Calcium is necessary for blood clotting, muscle contraction, wound healing and communication among nerve cells.



Calcium for Healthy Teeth

Benefits of Calcium: Calcium Benefits

Calcium provides the following essential health benefits: 

• Maintains healthy teeth and bones
• Prevents osteoporosis and bone loss
• Reduces blood pressure in hypertensives
• Helps in muscle contraction
• Facilitates conduction of nerve impulses

Eases heartburn

Calcium Rich Foods: Calcium Requirements, How Much Calcium Do You Need?

Milk, yogurt, cottage cheese, cheese, fish, broccoli and almonds are excellent sources of the mineral. 
In fact, yogurt, being predigested is the best dairy source of bio-available calcium. 

Although calcium is the most abundant mineral in the body, most adults get half of what they need each day. Eating adequate amounts of calcium rich foods may be difficult, but you can prevent deficiency by taking a supplement.

The daily requirement for calcium for adults is 800mg per day. Women after menopause need 1000mg per day.

Calcium Deficiency and Calcium Deficiency Symptoms

The RDI for calcium is 800mg, per day; an intake of lower than this for protracted periods of time will result in a deficiency of the mineral.
A prolonged insufficiency of calcium can lead to abnormalities in the bone, such as osteoporosis, loss of bones, brittle bones, etc.
Muscle spasms, delayed blood clotting and tingling numbness are common clinical manifestations of a deficiency. 



Yogurt is an Excellent Source of Calcium

Too Much Calcium

Very high doses of calcium can have adverse effects, especially in case it has been obtained from supplements. An excessive intake may lead to kidney stones and can impair the body’s absorption of iron, magnesium and zinc.

Hence, you must confer with your health care professional before embarking up on long term calcium supplementation. Let him decide the frequency and dosage of the supplement.

Calcium Supplements

There is an extensive range of calcium products available in the market. Calcium is available in tablet, liquid, powder, capsule and soft gel forms. You can choose from calcium carbonate, calcium citrate, calcium gluconate, calcium phosphate and calcium lactate. Avoid supplements that are manufactured from oyster shells, bone meal and dolomite; these compounds may have undesirable levels of lead.

To enhance the absorption of calcium, split the supplement dose, so that you do not consume more than 600mg of calcium at a time; also make sure that you take the supplement with food.

Calcium Facts

1. Calcium needs vitamin D for its absorption, (which is synthesized by the skin in response to sunlight).
2. Spinach isn’t a good source of the mineral. It is loaded with oxalates which lock up the calcium and restrict the quantity that is accessible to the body. However, these oxalates do not get in the way of calcium absorption from other foods consumed simultaneously.
3. In order to get 800mg of calcium (RDI) per day, you need to consume 50 florets of broccoli.

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.

Folic Acid Health Benefits: Dosage, Natural Food Sources and Folic Acid Deficiency

Folic acid belongs to the vitamin B group and has an important part to play in the maintenance of health and prevention of a host of disorders. You must ensure that you consume foods high in folic acid; there are several natural sources of folic acid; or boost the daily intake with a supplement.

What is Folic Acid?

Folic acid is a water soluble B vitamin; it was first extracted from spinach in 1940. The body does not store the vitamin; consequently, your daily intake of folic acid ought to be adequate.
Cooking or long storage can destroy half of the folic acids in foods; therefore, consuming plenty of raw, fresh vegetables or a folic acid supplement is the best way to get sufficient amounts of this nutrient.

What Does Folic Acid Do? Benefits of Folic Acid



Green Leafy Vegetables are
 loaded with Folic Acid

 The primary functions of folic acid are:

• Synthesis of red blood cells
• Building of muscle
• Quick healing of wounds
• Manufacture of chemicals of the brain and nervous system
• Vital for DNA and RNA formation, and makes sure that the cells replicate normally.
• Crucial for normal fetal development

 Folic Acid Health Benefits: Importance of Folic Acid Supplements

Here are a few important health benefits of folic acid supplements,

• Folic acid is necessary to prevent birth defects

• It protects the heart and diminishes the risk of developing cardio-vascular disorders. Folic acid plays a role in the synthesis and use of homocysteine. High levels of homocysteine tend to damage the lining of the blood vessels, making the vulnerable to plaque buildup, and consequently cardiac diseases.
•  Folic acid is known to prevent cancer, particularly, colon, skin, rectal and cervical cancer.
• It is also an important weapon against depression. High levels of homocysteine cause depression as well, thus, folic acid can help manage depressive cases effectively. The vitamin also improves the efficacy of the prescribed anti-depressants.
• The nutrient also helps maintaining healthy bones
• It is also of some help in the management of Irritable Bowel Syndrome.



Foods Rich in Folic Acid: Folic Acid Intake: Recommended Dosage

The RDI for folic acid is 200 mcg per day, however, the need increases during pregnancy and with age.

Good food sources are: spinach, lettuce, fenugreek, asparagus, and practically all green leafy vegetables, beans and whole grains.



Folic Acid Deficiency: Folic Acid Deficiency Symptoms

Some of the symptoms associated with the deficiency of folic acid include, 

• megaloblastic anemia, which is characterized by dizziness and giddiness, breathlessness, chronic diarrhea and a sore, red tongue.   
• Minor deficiency may be asymptomatic; but it raises the risk of developing heart diseases and birth defects.

Those who are taking medicines for cancer or epilepsy or suffer from a malabsorption disease have a severe folic acid deficiency.

·

Folic Acid Supplement

Folic Acid Crystals

Folic acid supplements are available as tablet and capsules. Supplements are advisable during pregnancy and for elderly people. Doctors advocate taking 400 mcg daily. However, do confer with your health care professional before embarking on the supplementation.

Folic Acid for Pregnancy

Folic acid has a pivotal role to play during pregnancy. This vitamin protects against fetal birth defects. Taking adequate amounts of folic acid during conception and during the first 3 months of pregnancy greatly decreases the risk of serious birth defects, such as spina bifida.

Incorporate plenty of folic acid rich foods in your daily diet. Your gynecologist will also recommence a supplement; 400 mcg during pregnancy.

Folic Acid Side Effects, Folic Acid Overdose

Very large doses of folic acid are not recommended. In fact, doses like 5000-10000 mcg may be dangerous, especially for people who have hormone related cancers, such as breast cancer or prostate cancer.

Folic acid overdose may also trigger seizures in people having epilepsy. Experts say the upper limit for folic acid is 1000 mcg per day.



Spirulina Health Benefit: Nutritional Supplement Dosage and Side Effects

Health enthusiasts have discovered that algae found in lakes and ponds are powerful food supplements; these contain several noteworthy beneficial substances that promise to enhance health. This article provides information about the ideal dosage, side effects and nutrition facts about spirulina and its health benefits including aiding in weight loss

Spirulina Supplements for
bad breath

What is Spirulina?

Spirulina or blue-green algae is a single celled microorganism that resembles a bacterium. Spirulina is loaded with chlorophyll, thus it turns the lakes and ponds where it grows a deep blue-green.

Spirulina Nutrition Facts

Spirulina is packed with plant pigment chlorophyll, which is known to exert several significant health benefits. Also, contains proteins, vitamin B12, folic acid and carotenoids.

Benefits of Spirulina: Spirulina Health Benefits

Spirulina has been used medicinally for thousands of years in china. This alga claims to proffer a range of noteworthy health benefits:

1.  This microorganism is known to boost energy levels and dispel fatigue and weariness
2.   The high chlorophyll content of the alga helps battle bad breath effectively; in fact most breath fresheners available in the market are composed of spirulina
3. It is enhances the functioning of the liver considerably and is beneficial in the management of hepatitis.
4.  Spirulina perks up immune mechanism and helps prevent cardio-vascular and heart disorders and cancers.

Spirulina and Weight Loss

There have been a few claims of spirulina helping weight loss and weight management; however, there is no conclusive proof. Spirulina, along with a balanced and healthy diet, a regular exercise routine and a consistent lifestyle pattern can help maintain an ideal body weight.

Spirulina Powder: Spirulina Dose

Spirulina is available in the form of powder, capsule, tincture and tablets. By and large, spirulina is recommended for those who complain of chronic and obstinate halitosis or offensive breath. Experts recommend: mix 1 teaspoon of spirulina powder in one glass of water. Use this as a gargle as well as a drink, daily. You could also take a tablet or capsule twice every day.

Spirulina can be contaminated
with mercury or lead

Spirulina Side Effects

No adverse effects have been reported after consuming recommended doses of spirulina. However, some people have complained of slight nausea and vomiting or diarrhea. In case this occurs, lower your dose or stop the supplementation for a few days. Also, always take the supplement after meals; it reduces the chances of a gastric upset and gastric distention. On the whole, spirulina is considered to be a very safe supplement.

Importantly, do not harvest your own spirulina from a pond or lake; these colonies of algae may be contaminated with sewage or industrial waste and could contain concentrated levels of lead, cadmium, mercury or other lethal toxins.

Vitamin D Deficiency and Brain Health: Vitamin D To Improve Brain Activity

As per a recent study report, intake of Vitamin D can improve brain activity and brain functioning in later part of life. Cognitive performance of over 3000 Europeans between the age group of 40-79 years was compared with the level of Vitamin D using tests to evaluate mental agility. It was observed that lower levels of Vitamin D was associated with poor brain health and reduced brain functions. All the other variables including education level, depression, physical activity and physical performance were considered during the assessment. Though the study was not able to identify the actual reason for the association between Vitamin D and mental functions, the study contributed significantly to the understanding for management of conditions like Alzheimer’s Disease and Dementia

Vitamin D is crucial in
Improving Brain Functions

What is Vitamin D? Symptoms of Vitamin D Deficiency

Vitamin D is a fat soluble pro-hormone, which plays the primary function of improving metabolism and absorption of calcium in the body.
Vitamin D also regulates the absorption and metabolism of Phosphrous in the body. Vitamin D is naturally synthesized in skin which only requires sunlight exposure. However as per the National Health and Nutrition Survey, it has been observed that more than 7 million children across the United States suffer from Vitamin D deficiency, while another 50 million children have insufficient quantity of Vitamin D.

Deficiency of Vitamin D is associated with Rickets in children and Osteomalacia in adults, both conditions characterized by poor calcification of bone matrix which in turn results in softening of bones, increased risk of fractures, and swelling of joints and limited range of motion. However there are other important functions that Vitamin D performs which include,

• It helps strengthen the immune system and contributes towards protection against common disorders like flu and common cold. It is also considered beneficial in improving symptoms of autoimmune conditions like Asthma and Multiple Sclerosis
• Improves mental functions and mental agility in later part of life. Lower levels of Vitamin D were linked with poor brain power in later part of life. 
• Helps maintain optimum body weight and prevents obesity. Vitamin D deficiency was linked with increase in weight especially due to altered metabolism
• Vitamin D deficiency increased the risk of development of rheumatoid arthritis 



Vitamin D for Better Brain
Health during Old Age

• Considered to have a protective action against DNA damage caused due to low levels of radiation. As per reports Vitamin D deficiency was consistently observed in all cancer patients treated in the United States, irrespective of their nutritional status.

Foods with Vitamin D: Vitamin for Better Brain Health

Though the exact action of Vitamin D on improving brain health is not clearly understood, it is believed that the hormone has an action on the neurons of the brain which in turn improve mental and cognitive functions. Though adequate exposure to sunlight is considered adequate for the production of Vitamin D in the body, sunbathing and undue sun exposure is not recommended as it is linked with skin cancer.

Vitamin D supplements are often recommended in individuals with Vitamin D deficiency; however there are certain foods that can improve Vitamin D levels in the body,

• Fish liver oil especially cod liver oil and cold water fish like herring and salmon are considered to be a good source of Vitamin D
• Egg Yolk is also considered to be loaded with Vitamin D
• Dairy products including Milk, Cheese and Butter are also good sources of Vitamin D. However consuming low fat milk can reduce the availability of Vitamin D through these sources.

Improve Brain Activity: Lifestyle tips to Enhance Brain Power

Here are some simple life style tips to help enhance brain functions,

• Keep yourself physically active. Physical activity and mental agility are closely linked with each other. Physical activity ensures that the neurons and the nerves are actively involved in transmission of information across the brain, which in turn keeps the brain active and improves brain functioning. 
• Solve some puzzles. Solving simple crossword puzzles or Sudoku can help in sharpening the brain and its intellect and keep it agile and active for longer 
• Sleep Well. Inadequate sleep especially in patients with insomnia can increase the risk of irritability and also result in deteriorated brain functions. Getting adequate sleep now, will keep your brain active and agile during old age. 
• Stop smoking and avoid alcohol. Both these foods interfere with normal metabolism, pass through the blood brain barrier and can cause damage to the brain cells.

Diet to Improve Brain Health: Vitamin D and Other Foods for Brain Powder

Though Vitamin D is considered to play a crucial role in improving brain functions, especially in the later part of life, there are a host of other dietary suggestions that can improve brain functioning and overall mental health.

As per a study conducted by Gomez, California University, Los Angeles, who analyzed more than 160 different studies, found that a diet rich in fish, nuts like walnuts and fresh fruits like Kiwi fruit is considered to be beneficial to improve brain power. These foods contain Omega-3 essential fatty acids which help in the management of other brain conditions like Dementia, Schizophrenia and Depression.

Also avoiding refined foods, junk foods, etc is necessary to improve brain power since these foods interfere with brain synapses and result in memory disorders.

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.