Everyone needs Vitamin D from the sun. However during these hot
summer months, we often fall victim to a little too much. Now, there’s
an alternative to lathering yourself in sun lotion every time you step
outside. Supplementation of astaxanthin, resveratrol and omega-3 fatty
acids can protect your skin internally from the sun.
Sunburn occurs when UV rays from the sun burn skin tissue, causing
the skin cells to die. This often causes noticeable discomfort, and skin
to turn a reddish color. This is a hint that it’s actually a type of
inflammation, and sunburn can be a very serious condition. The greatest
danger is that sunburn is the leading cause of melanoma, the most
serious form of skin cancer. Becoming sunburned on a routine basis
causes an individuals risk for melanoma to increase dramatically,
potentially even doubling after four or more serious sunburns.
Effectively reducing your risk of harmful sunburn can actually start
with the nutrients that enter your body. Research suggests that taking
these nutrients can help stop sunburn before it strikes.
1) Astaxanthin
The super-antioxidant astaxanthin is naturally found in algae and
animals that eat the algae. In concentrated form, it can also be found
in various supplements. As an antioxidant it has been primarily been used to promote a healthy cardiovascular system. However, recent research has suggested that astaxanthin helps protect the skin from UV rays, helping to potentially prevent sunburn.
2) Resveratrol
Recently resveratrol, an antioxidant found in grapes, has received a
lot of publicity for supporting healthy hearts as well as alleviating
certain symptoms related to cancer. This study also suggests that when resveratrol is absorbed into skin cells, it helps them block UV rays.
3) Omega-3 Fatty Acids:
A diet high in Omega-3 fatty acids has been shown to combat the
inflammatory response of skin after it’s been exposed to the sun for too
long. This can limit the harmful effects of sunburn as well as reduce
the risk of melanoma. Omega-3 acid is found naturally in fish, but supplementation may be suggested, to ensure that both proper quantity and quality is received.
These nutrients have all shown to be effective in combatting UV rays.
Try out these suggestions and let us know if you’ve noticed a decrease
in sunburn frequency and intensity.
Saturday, June 30, 2012
Omega-3s and Your Kids
Dr. Andrew Stoll of Harvard Medical School calls omega-3 fatty acids
“wellness molecules.” And no wonder. Studies show that omega-3 fatty
acids are not only great for the heart, but they also may support a
child’s memory, focus, and learning.
What are Omega-3s?
Before you head to your local health food store, there are some things you need to know about omega-3 fatty acids. Omega-3 fatty acids are a class of fats that come in three “flavors”: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Fish oil and cod liver oil are rich sources of the two most important fatty acids, DHA and EPA. The body converts the third kind—ALA, which is found in flaxseed and various vegetable oils and nuts—into DHA and EPA.
Omega-3s are vital fatty acids (EFAs). That means two things: one, the body can’t produce all the omega-3s from scratch, so these compounds must be part of the diet; and two (and even more importantly), these fats are crucial for staying healthy.
In the 1970s scientists started to study the health effects of omega-3s when they found the link between the low heart disease rate of the Greenland Eskimos and their diet of cold-water oily fish. But a healthy heart was only the beginning of the story. Numerous studies now indicate that the benefits of DHA and EPA are far more extensive than heart health and play an important role throughout your child’s life.
Your Children need Omega-3 Fatty Acids
As infants, DHA plays an important role in the development of the brain, eyes, and nervous system. This isn’t too surprising, since the retina of the eye consists largely of fatty tissue, and DHA makes up 20 to 30 percent of the brain. As toddlers, EPA and DHA can help improve their vision and cognitive and behavioral development. Once your children start elementary school, DHA remains a key component to their success, as it supports their memory, focus, and cognitive development.
Almost every study of behavioral and cognitive problems in children as well as in adults has shown a connection between low levels of omega-3s and severity of symptoms. Of course, as teens and young adults, DHA continues to play an important role. Recent studies have found that it may support hormonal and sexual health, help mood disorders like depression, and protect their hearts.
Getting your Children Omega 3 Fatty-Acid
It is easy for children to have a deficiency in DHA and EPA due to the fact they can frequently be relatively fussy eaters. The typical American diet doesn’t help either. It’s loaded with omega-6 fatty acids (vegetable oils such as corn and sunflower, and animals raised on grain instead of green vegetation), trans-fatty acids from fried foods, and hydrogenated oils, all of which interfere with the ability of the body to convert ALA to the much-needed EPA and DHA.
Since omega-3s and omega-6s are building blocks for all sorts of hormones and other important compounds in the body, it’s critical that they be in balance. Nutritionists believe that the ideal ratio of omega-6 to omega-3 in the diet is somewhere between 1:1 and 4:1. Currently, most Americans consume a ratio of 20:1 or higher.
The easiest way to know your children are receiving enough Omega-3s is a dietary supplement. Adding omega-3 rich food will also help, there’s certainly a wide variety to choose from: eggs, dairy products, cereals, cereal bars, peanut butter, and infant formulas. But do they contain enough omega-3s? There is no U.S. recommended daily allowance, but most experts recommend getting anywhere from 500 milligrams (1/2 gram) up to a couple of grams a day of EPA and DHA. So while fortified foods may contribute, they don’t contain nearly enough omega-3s to make up for a diet that’s low in these important nutrients.
What are Omega-3s?
Before you head to your local health food store, there are some things you need to know about omega-3 fatty acids. Omega-3 fatty acids are a class of fats that come in three “flavors”: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Fish oil and cod liver oil are rich sources of the two most important fatty acids, DHA and EPA. The body converts the third kind—ALA, which is found in flaxseed and various vegetable oils and nuts—into DHA and EPA.
Omega-3s are vital fatty acids (EFAs). That means two things: one, the body can’t produce all the omega-3s from scratch, so these compounds must be part of the diet; and two (and even more importantly), these fats are crucial for staying healthy.
In the 1970s scientists started to study the health effects of omega-3s when they found the link between the low heart disease rate of the Greenland Eskimos and their diet of cold-water oily fish. But a healthy heart was only the beginning of the story. Numerous studies now indicate that the benefits of DHA and EPA are far more extensive than heart health and play an important role throughout your child’s life.
Your Children need Omega-3 Fatty Acids
As infants, DHA plays an important role in the development of the brain, eyes, and nervous system. This isn’t too surprising, since the retina of the eye consists largely of fatty tissue, and DHA makes up 20 to 30 percent of the brain. As toddlers, EPA and DHA can help improve their vision and cognitive and behavioral development. Once your children start elementary school, DHA remains a key component to their success, as it supports their memory, focus, and cognitive development.
Almost every study of behavioral and cognitive problems in children as well as in adults has shown a connection between low levels of omega-3s and severity of symptoms. Of course, as teens and young adults, DHA continues to play an important role. Recent studies have found that it may support hormonal and sexual health, help mood disorders like depression, and protect their hearts.
Getting your Children Omega 3 Fatty-Acid
It is easy for children to have a deficiency in DHA and EPA due to the fact they can frequently be relatively fussy eaters. The typical American diet doesn’t help either. It’s loaded with omega-6 fatty acids (vegetable oils such as corn and sunflower, and animals raised on grain instead of green vegetation), trans-fatty acids from fried foods, and hydrogenated oils, all of which interfere with the ability of the body to convert ALA to the much-needed EPA and DHA.
Since omega-3s and omega-6s are building blocks for all sorts of hormones and other important compounds in the body, it’s critical that they be in balance. Nutritionists believe that the ideal ratio of omega-6 to omega-3 in the diet is somewhere between 1:1 and 4:1. Currently, most Americans consume a ratio of 20:1 or higher.
The easiest way to know your children are receiving enough Omega-3s is a dietary supplement. Adding omega-3 rich food will also help, there’s certainly a wide variety to choose from: eggs, dairy products, cereals, cereal bars, peanut butter, and infant formulas. But do they contain enough omega-3s? There is no U.S. recommended daily allowance, but most experts recommend getting anywhere from 500 milligrams (1/2 gram) up to a couple of grams a day of EPA and DHA. So while fortified foods may contribute, they don’t contain nearly enough omega-3s to make up for a diet that’s low in these important nutrients.
Helpful Hints for Optimizing Vitamin and Mineral Intake
Every bit as important as ingesting the right nutrients is making
sure that they are properly absorbed by the body. The following is a
seven-point list that can help ensure your body is making the best use
of all it receives:
1. Fruits and vegetables should be as fresh as possible and organically grown products are preferable. If vegetable and fruit juices are preferred, those freshly prepared are best, but those prepared in advance are good up to 48 hours before they begin to lose their vitamin content, if refrigerated.
2. Utilize a blender or food processor to help chop up fruits and vegetables to help make digestion easier. Seeds and nuts can also be chopped or ground up and taken with milk or in powder form.
3. A vegetable or fruit juicer provides you with an excellent means of optimizing vitamin and mineral intake as juices are much more easily digested and absorbed. When using one, do not forget to include the seeds and leafy parts, as they are high in minerals.
4. Fruits and vegetables, in addition to being high in vitamins and minerals, also provide roughage to maximize bowel function. This decreases the need for laxatives, whose excessive use can lead to an atonic bowel condition.
5. If taking commercial supplements that are in a tablet form, they will be better absorbed if they are crushed before ingestion. Liquid or capsulized forms are better absorbed by the elderly population, as less digestion is required. They are always more effective if taken with a meal.
6. Refined carbohydrates such as white and brown sugar will decrease immune function and predispose one to diabetes if used frequently and in large amounts. Calcium and magnesium loss also increases, which leads to wasting of bone and a higher incidence of fractures.
7. Protein from fish, chicken, rabbit, nuts, tofu and tempe are better than red meats sources due to their having less fats and a wider variety of amino acids which are better utilized by persons over age 25. In addition, ground beef consumed in fast-food establishments are often very high in salt as well as fat.
Hopefully, these points will help provide some simple means for increasing the absorption of these important micronutrients on a daily basis. Remember, you are what you eat, and measures like this can help you be your best!
1. Fruits and vegetables should be as fresh as possible and organically grown products are preferable. If vegetable and fruit juices are preferred, those freshly prepared are best, but those prepared in advance are good up to 48 hours before they begin to lose their vitamin content, if refrigerated.
2. Utilize a blender or food processor to help chop up fruits and vegetables to help make digestion easier. Seeds and nuts can also be chopped or ground up and taken with milk or in powder form.
3. A vegetable or fruit juicer provides you with an excellent means of optimizing vitamin and mineral intake as juices are much more easily digested and absorbed. When using one, do not forget to include the seeds and leafy parts, as they are high in minerals.
4. Fruits and vegetables, in addition to being high in vitamins and minerals, also provide roughage to maximize bowel function. This decreases the need for laxatives, whose excessive use can lead to an atonic bowel condition.
5. If taking commercial supplements that are in a tablet form, they will be better absorbed if they are crushed before ingestion. Liquid or capsulized forms are better absorbed by the elderly population, as less digestion is required. They are always more effective if taken with a meal.
6. Refined carbohydrates such as white and brown sugar will decrease immune function and predispose one to diabetes if used frequently and in large amounts. Calcium and magnesium loss also increases, which leads to wasting of bone and a higher incidence of fractures.
7. Protein from fish, chicken, rabbit, nuts, tofu and tempe are better than red meats sources due to their having less fats and a wider variety of amino acids which are better utilized by persons over age 25. In addition, ground beef consumed in fast-food establishments are often very high in salt as well as fat.
Hopefully, these points will help provide some simple means for increasing the absorption of these important micronutrients on a daily basis. Remember, you are what you eat, and measures like this can help you be your best!
Wednesday, June 27, 2012
Study Says Caffeine May Lower Parkinson’s Risk
In a new study presented at the American Academy of Neurology 64th
Annual Meeting in New Orleans, Dr. G. Webster Ross and colleagues report
a relationship between coffee and caffeine consumption and a reduced
potential for Parkinson’s disease. Specifically, drinking three large
cups of coffee a day—a total of approximately 28 ounces over the course
of 24 hours—could protect against the development of Lewy bodies in the
brain.
These abnormal accumulations of protein within nerve cells are an established precursor—in other words, the earliest, preclinical stage of Parkinson’s. Earlier work published by Dr. Ross and colleagues that looked at the incidence of Parkinson’s over 30 years of follow-up among also showed that it’s occurrence was highest among those who never drank coffee and lowest among those who consumed the most, with a similar trend for total caffeine intake.
In order to identify Lewy bodies in subjects, researchers used sensitive alpha-synuclein staining in multiple brain stem regions of the 519 participants and performed Braak PD staging. Of the 519 participants, it was established that 443 had no Lewy bodies present, whereas 76 did.
The exact protective mechanism of caffeine in regard to the brain is unknown, but animal studies do indicate that caffeine blocks the adenosine A2A receptors that control movement, which are very sensitive to caffeine. Animal research has also shown a protective effect of genetic depletion of the A2A receptor in knockout models of the gene, said Dr. Ross.
For humans, this explanation is still unconfirmed. “Whether coffee or caffeine are neuroprotective in humans remains uncertain,” said Dr. Ross. “There’s still this sort of nagging idea that people with PD may for some reason avoid coffee and caffeine containing products.”
Nonetheless, this study does establish an encouraging, positive correlation for those looking to maintain neurological health and function. Along with recently reported antioxidant properties, evidence is growing in favor of coffee and the caffeine it contains, in terms of potential health benefits.
These abnormal accumulations of protein within nerve cells are an established precursor—in other words, the earliest, preclinical stage of Parkinson’s. Earlier work published by Dr. Ross and colleagues that looked at the incidence of Parkinson’s over 30 years of follow-up among also showed that it’s occurrence was highest among those who never drank coffee and lowest among those who consumed the most, with a similar trend for total caffeine intake.
In order to identify Lewy bodies in subjects, researchers used sensitive alpha-synuclein staining in multiple brain stem regions of the 519 participants and performed Braak PD staging. Of the 519 participants, it was established that 443 had no Lewy bodies present, whereas 76 did.
The exact protective mechanism of caffeine in regard to the brain is unknown, but animal studies do indicate that caffeine blocks the adenosine A2A receptors that control movement, which are very sensitive to caffeine. Animal research has also shown a protective effect of genetic depletion of the A2A receptor in knockout models of the gene, said Dr. Ross.
For humans, this explanation is still unconfirmed. “Whether coffee or caffeine are neuroprotective in humans remains uncertain,” said Dr. Ross. “There’s still this sort of nagging idea that people with PD may for some reason avoid coffee and caffeine containing products.”
Nonetheless, this study does establish an encouraging, positive correlation for those looking to maintain neurological health and function. Along with recently reported antioxidant properties, evidence is growing in favor of coffee and the caffeine it contains, in terms of potential health benefits.
In Response To Calcium Critiques
The recent study
out of Zurich has gotten people up in arms about their calcium
supplementation. Should we, or shouldn’t we use it? No one, including
those that conducted the study, is refuting the benefits of calcium
consumption–both dietary and supplemental–for the health of our bones;
but is it hurting our hearts?
The study reported findings of cardiovascular events after following nearly 25,000 participants over an 11-year period of time. The age range of those participating spanned the ages 35-64 years of age, and those participants who did have a heart attack also happened to self-report taking a calcium supplement, either in combination with other nutrients or alone. The study also listed greater risk–roughly a factor of two–for a cardiac event for those using a calcium supplement alone.
What do we know?
The incidence of MI (myocardial infarction, or heart attack) increased with greater consumption of supplemental calcium, but those that consumed less than the 3rd quartile of elemental calcium did not have a statically significant risk.
“Further exclusion of supplement users from analyses did not substantially change the risk estimates for total and source-specific dietary calcium intakes”
The study reported it was not designed to evaluate cardiovascular incidence, and therefore only eliminated those participants ages 35-64 that had a cardiovascular event within the first two years of the 11 year study, but didn’t eliminate those that had an elevated cholesterol at baseline, with no cardiovascular event within the first two years of the study.
What else do we know?
Supplement takers should also be made aware, that taking any nutrient in exclusion of other co-factors or complimentary nutrients does not mimic the element or vitamins natural cellular activity and therefore is not the most healthful way to supplement a healthy diet.
Optimal metabolism can be threatened by taking Calcium in isolation, without the other supporting Nutrients needed for bone formation such as: Magnesium, Zinc, Boron, Phosphorus, Manganese, Copper, Vitamin K, D and Vitamin C. In addition to this number of additional nutrients, it is also critical that they be taken in the correct proportions
Calcium consumption, from both dietary and supplemental sources, is still regarded in the vast majority of the literature and from experts in their field as safe and effective for the enhancing the well being of the patient. These benefits are not limited to bone health alone. The consumption of calcium does confer cardiovascular benefits when taken in combination with other synergistic nutrients, in ratios similar to those found in nature or dietary choices.
Supplement takers should consider when choosing their supplements their relative need as it relates to their own diet and lifestyle, activity level and metabolic demand. The health of their physical and mental environment and the interdependence of nutrients are part of a collective, the sum-total of which can add up to optimal health if the components are properly combined.
The study reported findings of cardiovascular events after following nearly 25,000 participants over an 11-year period of time. The age range of those participating spanned the ages 35-64 years of age, and those participants who did have a heart attack also happened to self-report taking a calcium supplement, either in combination with other nutrients or alone. The study also listed greater risk–roughly a factor of two–for a cardiac event for those using a calcium supplement alone.
What do we know?
- The study reported a significant number of heart attack sufferers were supplement takers, with an increase in incidence of heart attack for those that were taking a calcium supplement alone.
- That while some participants who did not have a cardiovascular event were also supplement takers, there was a common denominator of supplement use in participants who had experienced a heart attack.
- Those that were supplement takers did not have, based on the report findings, higher incidence of stroke or other cardiovascular events.
The incidence of MI (myocardial infarction, or heart attack) increased with greater consumption of supplemental calcium, but those that consumed less than the 3rd quartile of elemental calcium did not have a statically significant risk.
“Further exclusion of supplement users from analyses did not substantially change the risk estimates for total and source-specific dietary calcium intakes”
The study reported it was not designed to evaluate cardiovascular incidence, and therefore only eliminated those participants ages 35-64 that had a cardiovascular event within the first two years of the 11 year study, but didn’t eliminate those that had an elevated cholesterol at baseline, with no cardiovascular event within the first two years of the study.
What else do we know?
- The media didn’t give all the detail for our review. The media reports (again, the media reports-not the actual study), failed to mention that of the 25,000 participants, MI occurred in less than 400 individuals.
- While this Incidence is higher than the usual 12-16% incidence of MI in the non-hospitalized population, the media failed to tell us that those who reported supplement use, and calcium supplement use on its own, were also more likely to be overweight, of higher average age and have a longer duration or smoking history than those that did not have an MI. Perhaps needless to say, there is an intimate link between smoking duration, excess weight and heart disease.
- The comparison in the study was to dietary sources of calcium, where as those in the study that self-reported higher levels of dietary calcium, also were reported to be of younger age, physically active and limited smoking/non-smokers on history.
Supplement takers should also be made aware, that taking any nutrient in exclusion of other co-factors or complimentary nutrients does not mimic the element or vitamins natural cellular activity and therefore is not the most healthful way to supplement a healthy diet.
Optimal metabolism can be threatened by taking Calcium in isolation, without the other supporting Nutrients needed for bone formation such as: Magnesium, Zinc, Boron, Phosphorus, Manganese, Copper, Vitamin K, D and Vitamin C. In addition to this number of additional nutrients, it is also critical that they be taken in the correct proportions
Calcium consumption, from both dietary and supplemental sources, is still regarded in the vast majority of the literature and from experts in their field as safe and effective for the enhancing the well being of the patient. These benefits are not limited to bone health alone. The consumption of calcium does confer cardiovascular benefits when taken in combination with other synergistic nutrients, in ratios similar to those found in nature or dietary choices.
Supplement takers should consider when choosing their supplements their relative need as it relates to their own diet and lifestyle, activity level and metabolic demand. The health of their physical and mental environment and the interdependence of nutrients are part of a collective, the sum-total of which can add up to optimal health if the components are properly combined.
Resveratrol Shows Exercise Benefits
Dietary intake of the red wine polyphenol resveratrol is known to
promote cardiovascular health in the general population—this is the
source of the so-called French Paradox.
When it comes to the other half of the health equation—regular
exercise—it appears that this extract might also provide some
assistance. According to a recent animal trial, resveratrol may help
boost exercise performance by improving strength, endurance and fatty
acid metabolism.
For the study, two groups of male Wistar rats were randomly assigned to either a standard diet or one supplemented with resveratrol, while simultaneously undergoing a treadmill-based exercise program, conducted five days a week, for a period of 12 weeks. The exercise regimen was progressive, beginning with 10 minuts and incrementally increasing to 20 over the course of the study.
The research team found that the compound improved exercise performance, heart function and muscular strength, all in addition to promoting positive changes in dietary metabolism. Specifically, overall improvement in the resveratrol-supplemented group on exercise performance averaged 21 percent higher over the course of the study, as compared to the control group.
Researchers reported that this supplementation also improved several parameters related to cardiovascular performance. Left ventricular ejection force—meaning more powerful heart muscle contractions and increased blood flow—was observed to increase by 10 percent in the experimental group as compared to the control group. In addition, an increase in fatty acid oxidation—the optimization of fatty acid metabolism as a fuel source for exercise—displayed a noticeable, statistically significant increase.
In regard to the study, researchers had this to say: “Based on these findings, we conclude that resveratrol is an ergogenic aid that improves exercise training via changes in skeletal muscle function and cardiac performance, but also improves energy metabolism.”
As an additional clarification, they summarized the results by comparing the effects of resveratrol to actually embarking on an exercise program; in terms of observed biomarkers, the results were very similar.
“We were excitied when we saw that resveratrol showed results similar to what you would see from extensive endurance exercise training.”
The next project for this research group will involve resveratrol in a human-based, therapeutic application, examining its effects on diabetics who have experienced heart failure, and for whom such endurance training, though potentially beneficial, is not feasible from a safety standpoint. The 10-week study will attempt to reinvigorate heart function in this group through resveratrol supplementation, thereby restoring an enhanced degree of health and quality of life.
For the study, two groups of male Wistar rats were randomly assigned to either a standard diet or one supplemented with resveratrol, while simultaneously undergoing a treadmill-based exercise program, conducted five days a week, for a period of 12 weeks. The exercise regimen was progressive, beginning with 10 minuts and incrementally increasing to 20 over the course of the study.
The research team found that the compound improved exercise performance, heart function and muscular strength, all in addition to promoting positive changes in dietary metabolism. Specifically, overall improvement in the resveratrol-supplemented group on exercise performance averaged 21 percent higher over the course of the study, as compared to the control group.
Researchers reported that this supplementation also improved several parameters related to cardiovascular performance. Left ventricular ejection force—meaning more powerful heart muscle contractions and increased blood flow—was observed to increase by 10 percent in the experimental group as compared to the control group. In addition, an increase in fatty acid oxidation—the optimization of fatty acid metabolism as a fuel source for exercise—displayed a noticeable, statistically significant increase.
In regard to the study, researchers had this to say: “Based on these findings, we conclude that resveratrol is an ergogenic aid that improves exercise training via changes in skeletal muscle function and cardiac performance, but also improves energy metabolism.”
As an additional clarification, they summarized the results by comparing the effects of resveratrol to actually embarking on an exercise program; in terms of observed biomarkers, the results were very similar.
“We were excitied when we saw that resveratrol showed results similar to what you would see from extensive endurance exercise training.”
The next project for this research group will involve resveratrol in a human-based, therapeutic application, examining its effects on diabetics who have experienced heart failure, and for whom such endurance training, though potentially beneficial, is not feasible from a safety standpoint. The 10-week study will attempt to reinvigorate heart function in this group through resveratrol supplementation, thereby restoring an enhanced degree of health and quality of life.
Diet vs. Exercise: A Verdict is Reached
A recurring question in the realm of health, nutrition and weight
loss is whether it is diet or exercise that is primarily responsible for
progress. It now appears that the question has been resolved—and the
answer is “yes”. A team of researchers has reported that a combination
of diet and exercise yielded marked improvement in physical function and
weight loss as compared with either approach performed on its own.
In a one-year randomized controlled trial, researchers examined 107 adults over the age of 65—all were classified as obese according to BMI measurement. Patients were randomly assigned to one of four groups: control (no behavioral changes), diet-only, exercise-only and combined diet-exercise.
Results were judged by a number of factors, including any improvements made in a modified version of the Physical Performance Test, measurements of body composition, assessments of frailty and reports on quality of life. Collectively, accumulated data demonstrated that blood pressure, waist circumference, abdominal fat, serum triglycerides and C-reactive protein were seen to improve in both the diet and the diet-exercise groups.
Researchers also found that body weight was reduced by 10% in the diet group and by 9% in the diet-exercise group; this is a possible indication that some degree of muscular growth had occurred in the group that was both dieting and exercising. There was no change in bodyweight reported in the control group, who made no changes in lifestyle—needless to say, an expected result.
Researchers summarized the more relevant findings as follows: “Diet-induced weight loss with or without exercise, but not exercise training alone, improves insulin sensitivity and multiple other cardiometabolic risk factors simultaneously in obese older adults. However, the combination of these interventions is associated with an even greater improvement in insulin sensitivity.”
Interestingly, there was no measureable decrease in the exercise-only group regarding body weight either. While this lends some support to the widely-held belief that a poor diet cannot be “out-exercised”, it is important to remember that the diet-exercise group still experienced the greatest overall benefits, indicating that physical exercise makes an excellent addition to a proper diet.
In a one-year randomized controlled trial, researchers examined 107 adults over the age of 65—all were classified as obese according to BMI measurement. Patients were randomly assigned to one of four groups: control (no behavioral changes), diet-only, exercise-only and combined diet-exercise.
Results were judged by a number of factors, including any improvements made in a modified version of the Physical Performance Test, measurements of body composition, assessments of frailty and reports on quality of life. Collectively, accumulated data demonstrated that blood pressure, waist circumference, abdominal fat, serum triglycerides and C-reactive protein were seen to improve in both the diet and the diet-exercise groups.
Researchers also found that body weight was reduced by 10% in the diet group and by 9% in the diet-exercise group; this is a possible indication that some degree of muscular growth had occurred in the group that was both dieting and exercising. There was no change in bodyweight reported in the control group, who made no changes in lifestyle—needless to say, an expected result.
Researchers summarized the more relevant findings as follows: “Diet-induced weight loss with or without exercise, but not exercise training alone, improves insulin sensitivity and multiple other cardiometabolic risk factors simultaneously in obese older adults. However, the combination of these interventions is associated with an even greater improvement in insulin sensitivity.”
Interestingly, there was no measureable decrease in the exercise-only group regarding body weight either. While this lends some support to the widely-held belief that a poor diet cannot be “out-exercised”, it is important to remember that the diet-exercise group still experienced the greatest overall benefits, indicating that physical exercise makes an excellent addition to a proper diet.
Sunday, June 17, 2012
Sleeping Yourself Healthy
Disruption of our natural circadian rhythm, the internal biological
clock that numerous epidemiological studies suggest we all have
programmed into us to a considerable degree, may lead to increased risk
of diabetes and obesity. In an attempt to reach beyond these
epidemiological accounts, a newer study actually examined humans in a
controlled lab environment over a prolonged period, and systematically
altered the timing of sleep, mimicking modern day disruptions like shift
work or recurrent jet lag.
The study was conducted using 21 healthy participants, who were housed in a completely controlled environment for nearly six weeks. The researchers controlled how many hours of sleep participants got, when they slept, their daily activities and diet. Participants started with getting optimal sleep—approximately 10 hours per night—in order to establish an effective baseline.
This was followed by three weeks of 5.6 hours of sleep per 24-hour period, and with sleep occurring at all times of day and night. Consequently, there were many days when participants were trying to “force” sleep at unusual times within their internal circadian cycle. The study closed with the participants having nine nights of recovery sleep at their usual time.
Results indicated that prolonged sleep restriction combined with simultaneous circadian disruption decreased the participants’ resting metabolic rate. Moreover, during this period, glucose concentrations in the blood increased after meals as a result of decreased insulin secretion by the pancreas. According to the researchers, an altered resting metabolic rate such as this could translate into a yearly weight gain of over 10 pounds if diet and activity remain unchanged, while consistently increased glucose concentration and poor insulin secretion could lead to an increased risk for diabetes.
“We think these results support the findings from studies showing that, in people with a pre-diabetic condition, shift workers who stay awake at night are much more likely to progress to full-on diabetes than day workers,” said Orfeu M. Buxton, PhD, Brigham and Women’s Hospital, and lead study author. “The evidence is clear that getting enough sleep is important for health, and that sleep should be at night for best effect.”
Those of us who have trouble getting to sleep or getting enough sleep are advised to begin unwinding well in advance of our planned bedtime–turning off televisions, computers and other electronic stimuli in exchange for a little light reading, preferably in a reclined position. If sleep is especially problematic, a naturally-based supplement might help to reassert the circadian rhythm we’re all born with.
The study was conducted using 21 healthy participants, who were housed in a completely controlled environment for nearly six weeks. The researchers controlled how many hours of sleep participants got, when they slept, their daily activities and diet. Participants started with getting optimal sleep—approximately 10 hours per night—in order to establish an effective baseline.
This was followed by three weeks of 5.6 hours of sleep per 24-hour period, and with sleep occurring at all times of day and night. Consequently, there were many days when participants were trying to “force” sleep at unusual times within their internal circadian cycle. The study closed with the participants having nine nights of recovery sleep at their usual time.
Results indicated that prolonged sleep restriction combined with simultaneous circadian disruption decreased the participants’ resting metabolic rate. Moreover, during this period, glucose concentrations in the blood increased after meals as a result of decreased insulin secretion by the pancreas. According to the researchers, an altered resting metabolic rate such as this could translate into a yearly weight gain of over 10 pounds if diet and activity remain unchanged, while consistently increased glucose concentration and poor insulin secretion could lead to an increased risk for diabetes.
“We think these results support the findings from studies showing that, in people with a pre-diabetic condition, shift workers who stay awake at night are much more likely to progress to full-on diabetes than day workers,” said Orfeu M. Buxton, PhD, Brigham and Women’s Hospital, and lead study author. “The evidence is clear that getting enough sleep is important for health, and that sleep should be at night for best effect.”
Those of us who have trouble getting to sleep or getting enough sleep are advised to begin unwinding well in advance of our planned bedtime–turning off televisions, computers and other electronic stimuli in exchange for a little light reading, preferably in a reclined position. If sleep is especially problematic, a naturally-based supplement might help to reassert the circadian rhythm we’re all born with.
Magnesium Helps Reduce Heart Failure in Women
Recent studies have examined the relationship between magnesium and
the risk of Sudden Cardiac Death (SCD). Researchers observed more than
88,000 women who were monitored for 26 years. Results showed that the
relative risk for sudden cardiac death was significantly lower in women
when magnesium intake was increased.
The study, published in The American Journal of Clinical Nutrition, found that women with the highest blood levels of magnesium had a 41% lower risk of sudden cardiac death. As the researchers state: “In this prospective cohort of women, higher plasma concentrations and dietary magnesium intakes were associated with lower risks of SCD. If the observed association is causal, interventions directed at increasing dietary or plasma magnesium might lower the risk of SCD.”
The human body uses magnesium to perform more than 300 biochemical responses, including those that maintain regular muscle and nerve function and keep heart rhythm stable.
Sudden cardiac death often happens because the electrical impulses in the heart become fast and chaotic, leading to an arrhythmia that causes the muscles to abruptly cease their contractions. Magnesium is an anti-arrhythmic, meaning it helps to suppress any unusual heart rhythms, in turn lowering the risk of SCD.
Surveys suggest that many Americans do not get enough magnesium from their diets alone. The National Institutes of Health Office of Dietary Supplements states: ” … dietary surveys suggest that many Americans do not get recommended amounts of magnesium … there is concern that many people may not have enough body stores of magnesium because dietary intake may not be high enough. Having enough body stores of magnesium may be protective against disorders such as cardiovascular disease and immune dysfunction.”
To obtain enough magnesium, first be sure to have a balanced diet including green leafy vegetables, beans, nuts, and seeds. Those who find that these items are not a part of their regular eating or who are especially concerned with maintaining consistent intake of this important nutrient may wish to consider a magnesium supplement.
The study, published in The American Journal of Clinical Nutrition, found that women with the highest blood levels of magnesium had a 41% lower risk of sudden cardiac death. As the researchers state: “In this prospective cohort of women, higher plasma concentrations and dietary magnesium intakes were associated with lower risks of SCD. If the observed association is causal, interventions directed at increasing dietary or plasma magnesium might lower the risk of SCD.”
The human body uses magnesium to perform more than 300 biochemical responses, including those that maintain regular muscle and nerve function and keep heart rhythm stable.
Sudden cardiac death often happens because the electrical impulses in the heart become fast and chaotic, leading to an arrhythmia that causes the muscles to abruptly cease their contractions. Magnesium is an anti-arrhythmic, meaning it helps to suppress any unusual heart rhythms, in turn lowering the risk of SCD.
Surveys suggest that many Americans do not get enough magnesium from their diets alone. The National Institutes of Health Office of Dietary Supplements states: ” … dietary surveys suggest that many Americans do not get recommended amounts of magnesium … there is concern that many people may not have enough body stores of magnesium because dietary intake may not be high enough. Having enough body stores of magnesium may be protective against disorders such as cardiovascular disease and immune dysfunction.”
To obtain enough magnesium, first be sure to have a balanced diet including green leafy vegetables, beans, nuts, and seeds. Those who find that these items are not a part of their regular eating or who are especially concerned with maintaining consistent intake of this important nutrient may wish to consider a magnesium supplement.
Nutritional Measures For Migraines
A migraine
can ruin a day in the blink of an eye. Many times, even taking a pain
reliever once such a headache hits can be too late. This is definitely a
case where the best defense is a good offense, but few people know
exactly what measures can be taken to help prevent migraines.
Quality nutrition is among the most effective strategies, as key nutrients can lower the risk of regular migraines greatly. Here are some of the best nutrient options to finally help conquer those splitting headaches.
Coenzyme Q10:
Coenzyme Q10 is a nutrient that is effective in maintaining a healthy cardiovascular system. Coenzyme Q10 deficiencies have been connected to heart failures. Three trials have been conducted to test its effects on migraine reduction. All showed a strong correlation and in one, 61 percent of patients had a greater than 50 percent reduction in the frequency of migraines. It can be also be used by any age group with little risk of side effects.
Magnesium:
Magnesium is a naturally occurring substance in our bodies that promotes a healthy metabolism. Importantly, magnesium also maintains and builds healthy bones and teeth. People who suffer from frequent headaches often have a magnesium deficiency. In one study, people who supplemented with magnesium reduced the frequency of attacks by over 41 percent, compared to less than 16 percent in those who took the placebo.
Vitamin B6:
Vitamin B6 is one of the eight B-complex vitamins used throughout the body for healthy growth, especially within the brain and nerves. Low serotonin levels have been discovered in the brains of people suffering from migraines. Low serotonin levels are believed to be caused by the lack of Vitamin B6. Therefore, taking supplements with Vitamin B6 is believed to reduce potential vulnerability to headaches.
It’s suggested that supplements containing 100-300% of the RDA of these vitamins can help reduce migraine frequency. Although not a guarantee, measures like this–along with conscious efforts to minimize stress, exercise regularly and sleep soundly–can contribute to a respectable reduction of tension in the nerves, cardiovascular system, and from there in overall lifestyle.
Quality nutrition is among the most effective strategies, as key nutrients can lower the risk of regular migraines greatly. Here are some of the best nutrient options to finally help conquer those splitting headaches.
Coenzyme Q10:
Coenzyme Q10 is a nutrient that is effective in maintaining a healthy cardiovascular system. Coenzyme Q10 deficiencies have been connected to heart failures. Three trials have been conducted to test its effects on migraine reduction. All showed a strong correlation and in one, 61 percent of patients had a greater than 50 percent reduction in the frequency of migraines. It can be also be used by any age group with little risk of side effects.
Magnesium:
Magnesium is a naturally occurring substance in our bodies that promotes a healthy metabolism. Importantly, magnesium also maintains and builds healthy bones and teeth. People who suffer from frequent headaches often have a magnesium deficiency. In one study, people who supplemented with magnesium reduced the frequency of attacks by over 41 percent, compared to less than 16 percent in those who took the placebo.
Vitamin B6:
Vitamin B6 is one of the eight B-complex vitamins used throughout the body for healthy growth, especially within the brain and nerves. Low serotonin levels have been discovered in the brains of people suffering from migraines. Low serotonin levels are believed to be caused by the lack of Vitamin B6. Therefore, taking supplements with Vitamin B6 is believed to reduce potential vulnerability to headaches.
It’s suggested that supplements containing 100-300% of the RDA of these vitamins can help reduce migraine frequency. Although not a guarantee, measures like this–along with conscious efforts to minimize stress, exercise regularly and sleep soundly–can contribute to a respectable reduction of tension in the nerves, cardiovascular system, and from there in overall lifestyle.
Vitamin D: The Basics
Vitamin D,
also known as “The Sunshine Vitamin”, has been seen to play an
increasingly large role in human nutrition. Its applications range from
helping to reduce
our risk for osteoporosis, high blood sugar levels, and heart disease,
all the way to helping keep our muscles and bones strong and intact. As might be expected, deficiencies of vitamin D have been linked to a number of health concerns.
In addition to all of the above, vitamin D also helps keep the body’s immune functions normal. Supplementation of the vitamin has been thought to help promote immune health by helping regulate T-cell function.
There are a total of five different forms of vitamin D, but two main forms apply to people. These are ergocalciferol (vitamin D2) and cholecaciferol (vitamin D3).
Vitamin D2 is synthesized by plants and other invertebrates in response to sunlight. Humans cannot produce vitamin D2 themselves, but can absorb it from foods or supplements. Studies show that ergosterol—the biological precursor to vitamin D2, as it exists in these organisms—is highly effective at absorbing ultraviolet radiation and therefore may serve as a natural sunscreen, protecting these organisms from the suns damage.
In a somewhat related manner, vitamin D3 is synthesized in humans when their skin is exposed to ultraviolet B rays (UVB) that come from the sun, typically when the UV index is greater than 3, or entering into the “moderate” range. Adults require somewhere between 10 and 15 minutes at least twice weekly at this index in order to produce enough vitamin D3 to meet the RDA.
In addition to this option, dietary sources such as fortified milk, fish, and eggs are available, as well as supplements. Recent recommendations indicate that young adults (ranging from 18-25) should aim for getting 600 IU (15mcg) daily. These recommendations are based on healthy people focusing on healthy bones and normal calcium metabolism.
For older populations, the recommendation increases to 800 IU daily. This is partly on account of a greater emphasis on bone health, but also because of an apparent decline among the elderly in the ability to produce this nutrient naturally. Certain experts, however, are of the opinion that this amount is actually far below the optimum amount, and are recommending 4,000-5,000 IU daily to minimize fracture risk.
Among other things, this would require prolonged sun exposure, which would be not only inconvenient but potentially unhealthy. To satisfy these requirements, the use of supplements is highly recommended.
In addition to all of the above, vitamin D also helps keep the body’s immune functions normal. Supplementation of the vitamin has been thought to help promote immune health by helping regulate T-cell function.
There are a total of five different forms of vitamin D, but two main forms apply to people. These are ergocalciferol (vitamin D2) and cholecaciferol (vitamin D3).
Vitamin D2 is synthesized by plants and other invertebrates in response to sunlight. Humans cannot produce vitamin D2 themselves, but can absorb it from foods or supplements. Studies show that ergosterol—the biological precursor to vitamin D2, as it exists in these organisms—is highly effective at absorbing ultraviolet radiation and therefore may serve as a natural sunscreen, protecting these organisms from the suns damage.
In a somewhat related manner, vitamin D3 is synthesized in humans when their skin is exposed to ultraviolet B rays (UVB) that come from the sun, typically when the UV index is greater than 3, or entering into the “moderate” range. Adults require somewhere between 10 and 15 minutes at least twice weekly at this index in order to produce enough vitamin D3 to meet the RDA.
In addition to this option, dietary sources such as fortified milk, fish, and eggs are available, as well as supplements. Recent recommendations indicate that young adults (ranging from 18-25) should aim for getting 600 IU (15mcg) daily. These recommendations are based on healthy people focusing on healthy bones and normal calcium metabolism.
For older populations, the recommendation increases to 800 IU daily. This is partly on account of a greater emphasis on bone health, but also because of an apparent decline among the elderly in the ability to produce this nutrient naturally. Certain experts, however, are of the opinion that this amount is actually far below the optimum amount, and are recommending 4,000-5,000 IU daily to minimize fracture risk.
Among other things, this would require prolonged sun exposure, which would be not only inconvenient but potentially unhealthy. To satisfy these requirements, the use of supplements is highly recommended.
Tuesday, June 12, 2012
Study Finds Antioxidant Effective For Autism
N-acetyl cysteine (NAC), a nutrient well-known specifically for
displaying strong antioxidant activity, has been advocated as a valuable
asset for purposes related to detoxification. A new study now suggests
it may be effective in easing irritability and repetitive behaviors in
children with autism–a disorder displaying alarming increases.
The 12-week, double-blind, randomized, placebo-controlled study involved 33 children, aged 3 to 12, and, reflective of the general characteristic of the disorder, predominantly male (31 of 33). All were diagnosed with an autistic disorder and Clinical Global Impressions-Severity (CGI-S) score of 4 or higher.
The children were randomly divided into experimental and placebo groups. The N-acetyl cysteine protocol involved a steady increase in dosage, consisting first of 900 mg of NAC administered daily for four weeks, followed by 900 mg twice daily for four weeks, followed by 900 mg taken three times daily for a final four weeks.
Follow-up data were available on 14 of the children in the NAC-receiving group and on 15 children in the placebo group. Compared with placebo, NAC treatment was associated with a significant decrease in irritability scores from 13.1 to 7.2 on the Aberrant Behavior Check List (or ABC) irritability subscale. Improvement was observed in week four and continued through weeks eight and 12, according to authors.
The change is not as large as that seen in children taking antipsychotics, according to lead investigator Antonio Hardan, MD, from Stanford University School of Medicine, in Palo Alto, California, “but this is still a potentially valuable tool to have before jumping on these big guns.”
These results lend some support to related observations involving dietary changes in autistic children, particularly so-called “elimination diets”, and collectively these studies serve to strengthen the association believed to exist between certain nutritional “pollutants” and the impaired cognitive function characteristic of autism. Additional research is required to help narrow the focus, but the study above not only reveals more about the causes of autism, but potentially one part of the solution.
The 12-week, double-blind, randomized, placebo-controlled study involved 33 children, aged 3 to 12, and, reflective of the general characteristic of the disorder, predominantly male (31 of 33). All were diagnosed with an autistic disorder and Clinical Global Impressions-Severity (CGI-S) score of 4 or higher.
The children were randomly divided into experimental and placebo groups. The N-acetyl cysteine protocol involved a steady increase in dosage, consisting first of 900 mg of NAC administered daily for four weeks, followed by 900 mg twice daily for four weeks, followed by 900 mg taken three times daily for a final four weeks.
Follow-up data were available on 14 of the children in the NAC-receiving group and on 15 children in the placebo group. Compared with placebo, NAC treatment was associated with a significant decrease in irritability scores from 13.1 to 7.2 on the Aberrant Behavior Check List (or ABC) irritability subscale. Improvement was observed in week four and continued through weeks eight and 12, according to authors.
The change is not as large as that seen in children taking antipsychotics, according to lead investigator Antonio Hardan, MD, from Stanford University School of Medicine, in Palo Alto, California, “but this is still a potentially valuable tool to have before jumping on these big guns.”
These results lend some support to related observations involving dietary changes in autistic children, particularly so-called “elimination diets”, and collectively these studies serve to strengthen the association believed to exist between certain nutritional “pollutants” and the impaired cognitive function characteristic of autism. Additional research is required to help narrow the focus, but the study above not only reveals more about the causes of autism, but potentially one part of the solution.
Men’s Health Week: Time For A Check-Up
This week is International Men’s Health Week. Fundamentally, it’s a
week that celebrates empowerment; every man can take measures in
reducing his risk for disease and illness. It’s also a week that many of
us realize the very first step is simply to become better informed
about where we stand. The following is a five-point list of health
issues for men to think about and look into:
• Obesity: As most of us know by now, this is a problem that’s on the rise, and will definitely not go away by itself. This week may be the time to assess the situation, and this free BMI calculator eliminates any excuses.
• Cholesterol: Cholesterol should be checked regularly after age 45, and those with a family history of heart disease may want to begin earlier.
• Blood Sugar: This can be tested at the same time as cholesterol, and the two tests together form a strong first line of defense against both heart disease and diabetes: two of the top five in male mortality statistics.
• Prostate cancer: By the age of 80, prostate cancer is diagnosed in an estimated 80 percent of men. Check-ups are recommended starting at age 40, and all of us would do well with more information. Remember, knowledge is power.
• Depression: It’s also important to remember that not all diseases are physical, and this common ailment, while just as unpopular as the ones listed above, is also just as important to address. Feeling sad, hopeless and disinterested in normal activities on a routine basis means it may be time to talk to a doctor.
In addition to the above, simple lifestyle changes can also make a tremendous impact on men’s health, and with no need to wait for doctor’s orders. For men, regular exercise is arguably the most important factor in promoting healthy body function—solid nutrition runs a close second. Both a healthy diet and proper supplementation are great ways to get the vitamins and minerals needed for good health.
This week, men everywhere are encouraged to adopt a new attitude and to look at their own health as their next big project. It’s safe to say it’s one they won’t regret.
• Obesity: As most of us know by now, this is a problem that’s on the rise, and will definitely not go away by itself. This week may be the time to assess the situation, and this free BMI calculator eliminates any excuses.
• Cholesterol: Cholesterol should be checked regularly after age 45, and those with a family history of heart disease may want to begin earlier.
• Blood Sugar: This can be tested at the same time as cholesterol, and the two tests together form a strong first line of defense against both heart disease and diabetes: two of the top five in male mortality statistics.
• Prostate cancer: By the age of 80, prostate cancer is diagnosed in an estimated 80 percent of men. Check-ups are recommended starting at age 40, and all of us would do well with more information. Remember, knowledge is power.
• Depression: It’s also important to remember that not all diseases are physical, and this common ailment, while just as unpopular as the ones listed above, is also just as important to address. Feeling sad, hopeless and disinterested in normal activities on a routine basis means it may be time to talk to a doctor.
In addition to the above, simple lifestyle changes can also make a tremendous impact on men’s health, and with no need to wait for doctor’s orders. For men, regular exercise is arguably the most important factor in promoting healthy body function—solid nutrition runs a close second. Both a healthy diet and proper supplementation are great ways to get the vitamins and minerals needed for good health.
This week, men everywhere are encouraged to adopt a new attitude and to look at their own health as their next big project. It’s safe to say it’s one they won’t regret.
Thursday, June 7, 2012
Minerals 101
Most of us have been learning about vitamins from an early age. By
now, we can name them all, tell their functions, and even rattle off
which foods are the best sources. With so much attention towards
vitamins, the benefits of minerals often
become overlooked. In reality, minerals are just as important for a
healthy diet as vitamins. For all those who need a quick brush-up on
their mineral knowledge, here’s a cheat sheet listing the ones most
often required for a healthy lifestyle.
1) Calcium
When it comes to bone health, calcium is the single most important mineral. It is essential in bone strength and growth, and also responsible for healthy teeth. Calcium rich foods include: dairy products, canned fish with bones, nuts, and leafy green vegetables.
2) Potassium
Potassium regulates fluids and keeps muscles and nervous system working properly. It also promotes the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Potassium can be naturally found in bananas, legumes, tomatoes, dry beans, and whole grains among others.
3) Iron
Iron is responsible for storing and transporting oxygen that enters the bloodstream. Iron also helps form hemoglobin which is an integral part in red blood cells. Iron-rich foods include: red meats, leafy greens, fish, eggs and beans.
4) Zinc
Your immune system relies on zinc to stay healthy. It protects and repairs damaged cells while fighting off illnesses and infections. Zinc can be found in meats, oysters, legumes, milk, eggs, and whole grains.
5) Magnesium
Magnesium is needed to convert blood sugar to energy. It also helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium can be found in whole grains, green leafy vegetables, shellfish, nuts and bananas.
This list hopefully will help guide everyone towards the proper minerals essential for healthy living. Those readers who find this list seems more complete than their daily menu allows for will find that supplements are often a welcome addition to any balanced diet. From this point forward, make sure to keep mineral consumption a priority.
1) Calcium
When it comes to bone health, calcium is the single most important mineral. It is essential in bone strength and growth, and also responsible for healthy teeth. Calcium rich foods include: dairy products, canned fish with bones, nuts, and leafy green vegetables.
2) Potassium
Potassium regulates fluids and keeps muscles and nervous system working properly. It also promotes the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Potassium can be naturally found in bananas, legumes, tomatoes, dry beans, and whole grains among others.
3) Iron
Iron is responsible for storing and transporting oxygen that enters the bloodstream. Iron also helps form hemoglobin which is an integral part in red blood cells. Iron-rich foods include: red meats, leafy greens, fish, eggs and beans.
4) Zinc
Your immune system relies on zinc to stay healthy. It protects and repairs damaged cells while fighting off illnesses and infections. Zinc can be found in meats, oysters, legumes, milk, eggs, and whole grains.
5) Magnesium
Magnesium is needed to convert blood sugar to energy. It also helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium can be found in whole grains, green leafy vegetables, shellfish, nuts and bananas.
This list hopefully will help guide everyone towards the proper minerals essential for healthy living. Those readers who find this list seems more complete than their daily menu allows for will find that supplements are often a welcome addition to any balanced diet. From this point forward, make sure to keep mineral consumption a priority.
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