Living Fit, Healthy and Happy

Health Benefits of Juicing That'll Change Your Life

Health Benefits of Juicing That'll Change Your Life
By David Cheum

In today's fast-paced lifestyle, most people are too busy to
prepare wholesome, nutritious meals. As a result, their bodies
are badly lacking in vital nutrients for good health. A great
solution can be found in the health benefits of juicing.

A year after I started to drink fresh juices regularly, I met a
distant relative. And what she said was a pleasant surprise:
"You look good! When I saw you last year, your complexion was
dull. Now, it is glowing with health."

I didn't know I had an unhealthy-looking complexion in the
first place. But I'm glad it's no longer so. I believe it was
because of the benefits of juicing.

Here are some marvelous health benefits of juicing:

1. Juice Is Living Food

Cooking destroys most of the nutrients and enzymes in
vegetables and fruits. But not everyone enjoys raw vegetables.
Therefore, drinking fresh vegetables and fruits juices is an
excellent way to get living food for your body.

2. Easy Digestion And Assimilation Of Nutrients

Solid foods take 2 to 3 hours to digest before the nutrients
can be made available. Juices, on the other hand, need just 15
minutes to be assimilated to feed your cells and tissues.

Dr. Lynn Tan (N.D.), a renowned Natural Health expert, notes
two other great health benefits of juicing...

3. For Cleansing And Repairing Of Your Liver, Kidneys,
Intestinal Tracts And Other Vital Organs

There are many health benefits of juicing carrots. Carrot has
the richest source of beta-carotene. It is an effective
antioxidant to protect your body from free radical damage and
premature aging.

Carrot juice causes your liver to release bile, and excessive
accumulated cholesterol and toxins. Cleansing of the liver may
cause the effect of a slight yellowish color on your skin due to
the large amount of waste matter being released. This
discoloration is harmless.

Carrot juice also has an alkalizing effect on your blood. It
soothes the entire nervous system while toning your intestinal
walls.

4. For Toning Your Blood

Blood is the life stream of your body, affecting every cell and
system you possess. For the complex working of the body, your
blood needs a constant source of nutrients.

Millions of people suffer from a lack of iron (anaemia) without
knowing it. If you still feel tired despite having enough sleep,
you may have a form of anaemia.

Anaemia saps your energy by depriving your cells of oxygen.
This happens when your blood has too few red blood cells or too
little haemoglobin to transport oxygen through the bloodstream.

The health benefits of juicing green leafy vegetables is
tremendous in fighting anaemia. This is because it is extremely
rich in iron and other minerals. And it is very high in
chlorophyll.

Chlorophyll is a substance found EXCLUSIVELY in plants. It has
a structure similar to human haemoglobin.

During the 1940s, researchers found that consuming chlorophyll
enhances the body's ability to produce haemoglobin. Thus,
improving the efficiency of oxygen transport.

The above are just a few of the awesome health benefits of
juicing. So start drinking fresh fruits and vegetables juices
today for good health!

About the Author: David Cheum is the founder of Natural Health
Superstar, where you discover Simple Steps To Nourish Your
Health To Enjoy Life. Pick his FREE ebook today, "You Can Regain
Youth & Health Through Detoxification & Rejuvenation" at
http://naturalhealthsuperstar.com

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Our Skin's Natural Defense Against Aging — Antioxidants!!

Our Skin's Natural Defense Against Aging — Antioxidants!!
By Elizabeth Karen

Free radicals are atoms or groups of atoms with an odd number
of electrons that impact our bodies by disrupting our living
cells and causing cellular damage which in turn speeds up the
aging process and opens the pathway for disease. As we age, we
all accumulate free radical damage, but free radicals are also
increased through outside agents such as pollution, cigarette
smoke, and radiation from the sun and other sources. Our body’s
natural protection against free radical damage are antioxidants
which neutralize free radical damage by donating an electron and
stabilizing the atom, thus preventing cell and tissue damage.
The latest research on aging points to free radical damage as
one of the primary causes of aging and suggests that by boosting
our use of powerful antioxidants such as Vitamin C, green tea,
Vitamin E, and grape seed extract, we can effectively slow the
aging process by slowing the cell damage caused by free
radicals. These powerful antioxidants, featured in several
effective skin care products, are touted for their anti-aging
and anti-carcinogenic qualities.

Vitamin C is one of the most powerful antioxidants available
and is effective in fighting free radical damage and maintaining
cellular integrity and thus fighting the growth of skin cancer.
Research suggests that topical application delivers more Vitamin
C than oral ingestion. Recent studies published by the Journal
of Investigative Dermatology also have shown that topical
application of Vitamin C has a rejuvenating effect on the skin
by stimulating the production of collagen and elastin,
particularly in post menopausal women who typically experience
reduced cellular function.

Research into the antioxidant power of green tea suggests
polyphenols, powerful antioxidants with anti-inflammatory and
anti-carcinogenic qualities present in green tea, when applied
topically or taken orally, have photo-protective qualities as
well. Many skin care companies have taken the cue and now green
tea extract is a common ingredient in many skin care products.

Vitamin E has long been used in skin care products aimed at
reducing scarring and stretchmarks, healing sunburns, and
treating skin inflammation because of its healing properties,
however, Vitamin E is also a powerful antioxidant. It plays a
valuable role in reducing the effects of free radical damage to
aging skin.

Grape seeds are rich in Vitamin E, but even more important are
the flavonoids found in grape seeds, phytochemicals with
important antioxidant properties. Grape seed extract has been
shown in laboratory studies to prevent the growth of various
types of cancer and is now added to both skin care products as
well as taken orally.

The latest skin care research convincingly demonstrates that
topical application of antioxidants is important to any skin
care routine. Not only does the application of antioxidants
reduce free radical damage, but it also has been shown to have a
pronounced photo-protective effect, reducing the damage caused
by UV exposure. Antioxidant application is particularly
important in aging skin as it increases the cellular function of
dermal cells, which tend to degenerate in aging skin.

About the Author: Elizabeth Karen has been studying natural
skin care and antioxidants for years. She believes that with a
good skin care regimen packed with antioxidants one can prevent
premature aging of the skin. One of Elizabeth's favorite brands
currently is Mad Hippie Skin Care - http://www.madhippie.com

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Five Snack Foods To Satisfy The Health Nut In You

by

healthy_blogging

Healthy snacks trump junk food any day of the week. The trick is selecting foods that taste good, are provide a lot of energy and fill you up fast. With so many different foods to choose from, coming up with a good snack can be overwhelming. But you're in luck because I'm going to list five healthy snacks that will satisfy any health nut. Okay, here we go!

 

Eat Healthy Fats If You Want To Live

All of the foods on this list contain fat. But before you hit the "back button" there's something that you need to know: fats are good for you. That's hard to believe, isn't it? And it's especially hard considering the bum rap that fats have received over the years. Lots of people mistakenly believe that fats are dangerous, and some folks will do just about anything to cut fats from their diet. If only they knew the truth. Far from being unhealthy fats are good for the body. Fats are important because they:

• aid in digestion
• prevent heart disease
• are involved in cognition and memory
• are essential to sexual reproduction
• insulation
• vitamin transport
• etc.

Fats are necessary for life, we either produce them naturally (lipogenesis) or obtain them in our diet. The fats we want to avoid are the artery clogging trans fats (also known as partially hydrogenated fats), these fats are usually derived from chemical manipulation of carbon and hydrogen bonds which results in a substance that has absolutely no nutritional value. Processed foods are full of this dangerous type of fat (that goes by different names including "partially hydrogenated vegetable oil", and "partially hydrogenated fats"), which is why junk food is often linked to health problems.

So what are some sources of healthy fats? You're about to find out.

 

Five Heart Healthy Snack Foods (That Taste Great, too)

In the previous section I briefly talked about the difference between good fats and bad fats. Now I'm going to provide you with a list of five heart healthy snack foods that I know that you're definitely going to like. These snacks foods are convenient because they're:

• easy to prepare
• inexpensive
• highly nutritious
• taste great

So what are these healthy foods? The hint was in the title. Can you guess what it is? Nuts. That's right. I enjoy nuts because they're a natural source of energy, they're a rich source of protein and essential fatty acids, and can be purchased at any supermarket or health food store.

So jot down this list of healthy snack foods.

1. Peanuts. Rich in vitamins, minerals and healthy fats, peanuts are a source of anti-oxidants and reduce cancer risk. They taste very good eaten shell and all.
2. Almonds. Like peanuts, almonds are a good source of dietary fiber, healthy fats, vitamins and minerals. They taste really great unsalted and freshly roasted.
3. Macadamia nuts. This plant food is rich in fats, vitamins, minerals and dietary fiber. They're a good fuel source, just 100 grams contains over 3000 kiloJoules of energy, making them a fantastic between meal snack.
4. Pecans. Raw, unsalted pecans are rich in essential fatty acids, physterols, vitamins and minerals. They're associated with improved memory and cognition which makes them a brain boosting food.
5. Pistachios. A good source of proteins, healthy fats, vitamins, minerals and anti-oxidants, you can't go wrong with pistachios. Eating just a handful of pistachios per day may significantly improve your heart health. 

Each of the above foods are best when consumed in their natural form i.e. without sugar, salt or other additives. They can be eaten stand alone or as mixed bag, but either way, they'll keep your hunger at bay. If you have food allergies or concerns, make sure to check with your doctor, to see if they're safe to eat. 

By the way, if you like this article, then check out "5 Healthy Snack Foods That Are Guaranteed To Fill You Up Fast" to read about other nutritious foods.

 

Article Sources

Sanders et al. Occurrence of resveratrol in edible peanuts. Journal of Agricultural Food Chemistry. 2000 April; 48(4): 1243-6.

Kay et al. Pistachios increase serum antioxidants and lower serum oxidized-LDL in hypercholesterolemic adults. Journal of Nutrition. 2010 June; 140(6): 1093-8.

USDA Nutrient Data Laboratory

 

"Five Snack Foods To Satisfy The Health Nut In You" copyright 2011 Living Fit, Healthy and Happy. All Rights Reserved.

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5 Healthy Snack Foods That Are Guaranteed To Fill You Up Fast

by

healthy_blogging

 

Okay, your stomach's growling. It's been three hours since you had lunch and you really need something to tide you over for the next few hours. A candy bar sure would taste good right about now. But no, wait! You know that candy bar is so full of sugar and calories that it just wouldn't be worth the few minutes of pleasure you'd get from eating it. So, what to do? Oh, right! You just remembered that list of snacks published on Living Fit, Healthy and Happy. Yeah, now that's what you call a list of healthy alternatives to junk food. 

 

Five Healthy Snack Foods That Will Fill You Up And Help You Lose Weight

The human body is a living machine and just like with any machine, when it runs low on fuel it doesn't perform at its best. We need four to six meals each day to prevent hunger and keep up our metabolism. Junk food just won't cut it. But you still want and need something to eat. You're in luck, because this list of low calorie snack foods are tasty, healthy and good for weight loss.

1. Homemade trail mix. This snack food is rich in nutrients including fats, proteins and anti-oxidants. To make your own batch of trail mix, just add unsalted cashews, almonds, walnuts, sunflower and flax seeds, and non sugar coated dried fruits.
2. Fresh apples. This amazing fruit is filled with anti-oxidants that improve brain function and reduce your risk of developing certain cancers. Apples are also a source of soluble and insoluble dietary fiber which helps with food absorption, bowel movement and weight loss.
3. Raw celery. Celery is rich in potassium and calcium which our bodies need for strong bones, normal brain function, and maintenance of fluid balance.
4. Plain low-fat yogurt. This dairy food is a rich source of vitamin D which is important for strong bones, a healthy immune system and appetite control. If you don't like the taste of plain yogurt then add some freshly sliced bananas, peaches or strawberries.
5. Whole grain oatmeal. This cereal is easy to prepare and is great for your health because it reduces heart disease risk and lowers your chances of developing type 2 diabetes. You can easily store cooked oatmeal in the fridge then warm it up in the microwave.

There now. You're feeling much better after you've had something nutritious to eat. Since you've replenished your energy reserves, you're happier, more alert and you won't feel hungry. You're feeling so good that you're ready to go on with your day.

This is just a short list of healthy snack foods. What would you add to it? Tell us about it in the comments.

 

Spread the word! Use Twitter, Facebook, Formspring and the other social media tools located at the bottom of this article and the sidebar to tell others about this website.

 

I'm living fit, healthy and happy. Are you?

 

"5 Healthy Snack Foods That Are Guaranteed To Fill You Up Fast" copyright 2011 Living Fit, Healthy and Happy. All Rights Reserved.

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The Whey Protein Miracle

The Whey Protein Miracle
By Daniel Lee

So here I am writing to you about what I just ate for
breakfast. It was extremely fast and easy. It was loaded with
health benefits. Curious?

I grabbed a Dannon Light & Fit Yogurt out of my fridge and
tossed in 6-7 whole blueberries and two spoons of whey protein
powder. This particular yogurt has no High Fructose Corn Syrup
while most brands are loaded with it. The blueberries are a
super-food and are loaded with antioxidants.

The whey protein is what I really want to tell you about. I buy
mine in bulk from a local vitamin store and it is very
inexpensive considering all the health benefits of eating whey.

In 2003 a study appeared in the Journal of Natural BioChemistry
examining the health benefits of whey protein. The results of
that study are truly amazing.

Whey protein has long been used by body builders to increase
muscle mass. It is considered to be the very, very best type of
protein you can consume to pack on muscle mass. I bet most of
these body builders didn’t realize that whey also has a host of
other benefits in the human body.

The first thing to know about whey is that its’ amino acid
content is nearly identical to that of skeletal muscle in the
human body. Whey is the most rapidly absorbed type of protein
and moves out of your stomach almost immediately. When this rush
of amino acids hits the bloodstream, your body goes into a
frenzy of muscle building activity. This process continues for
about two hours. Therefore, according to the study a constant
intake of whey protein all through out the day will cause your
body to build muscle non-stop! Most people desire more muscle
than fat…this is one way to help that process.

The second thing to know about whey is that it is a natural
by-product of making cheese. Thus, it is very high in calcium.
Now, besides building and keeping healthy bones calcium has
another major benefit. The study found that in diets lacking
calcium, the body creates calcitrophic hormones which tell your
body to increase fat storage. These hormones are making you fat!

By consuming a high calcium diet you can prevent your body from
releasing these calcitrophic hormones and therefore greatly
decrease the amount of fat that gets stored. Consuming increased
amounts of whey protein will cause you to lose weight.

As if this weren’t enough to convince you, whey protein also
contains high concentrations of immunoglobulin (IgA) which is
essential for your body to fight off infections. More research
is being done currently but the strong indication is that
increased IgA can help your body prevent infections. So far,
whey protein has been shown to have strong anti-microbial
effects in animal tissue cultures.

And finally, whey protein contains high concentrations of
lactoferrin which is a powerful antioxidant. Antioxidants
protect body tissues from damage by free radicals and are the
key component in anti-aging and disease prevention. Lactoferrin
also does a very good job of preventing bacterial infections.

As you can plainly see, whey protein is a powerful supplement
to enhance your overall health. More muscle, less fat, stronger
immunity and a good dose of antioxidants are the health benefits
you will experience with this supplement that can be mixed in
with almost any type of food.

About the Author: There is so much more to learn about
protecting your health and living to the fullest...Go to
 http://www.blog.longerlifebetterhealth.com to get the latest
research and facts about your health.
http://www.blog.longerlifebetterhealth.com

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Green Tea Or Black – The Choice Is Yours

Green Tea Or Black – The Choice Is Yours
By Steve P Smith

Whilst increasing attention is now rightly being paid to the
health benefits of white and green teas, the virtues of the much
more familiar, and still much more common, black tea, should not
be neglected. All three are products of the camellia sinensis
plant and as such have many common attributes, particularly in
their anti-oxidant functions; the difference between them being
entirely attributable to the differing methods by which they are
produced.

So-called “herbal teas”, by contrast, are drinks made from
infusions of the leaves of a wide variety of other plants.
Although these are often very beneficial to health, they are not
“teas” at all in the strict sense, this term being restricted to
the products of the camellia sinenis plant, and should be
considered separately, probably as a branch of herbal medicine
or therapy.

The fresh, ie unprocessed, leaves of the camellia sinensis
plant are rich in compounds known as polyphenols, and
particularly those of a type known as catechins, which are
powerful anti-oxidants. The problem is that these compounds are
easily destroyed by the processing that the leaves go through.
In the case of black teas the process, known as fermentation,
results in the almost complete oxidation of the catechins
resulting in a dramatic loss of their anti-oxidant power.

The highly prized white teas, by contrast, are produced by
steaming the very young leaves of the camellia sinensis plant,
protecting them from this damaging oxidation. Green teas are
produced by a similar process of heat treatment, but the older
leaves used are not generally as rich in the active ant-oxidant
compounds. There is yet another category of teas, known as
oolong, which fall somewhere between the green and black
varieties by being partially oxidised (fermented).

Whilst conventional medicine continues to insist that the
evidence for the health giving benefits of all these teas
remains inconclusive, there is in fact ample evidence of the
anti-oxidant power of these beverages. For example, a number of
respectable studies have concluded that moderate tea consumption
(just a few cups day) may reduce the risk of heart disease by
around a third, in the case of black tea, and a half in the case
of green tea. At least one research report further suggests that
tea consumption may help reduce the risk of stroke by as much as
two-thirds.

Since heart disease and stroke remain two of the biggest causes
of premature death and disability in the affluent Western world,
these findings alone would seem to make the regular consumption
of tea, and green tea in particular, a worthwhile precaution.

But the benefits don’t end there.

Free radical oxidative damage to the lining of the blood
vessels is known to be a factor in the development of
atherosclerosis (hardening of the arteries) another major cause
of life threatening cardiovascular disease. The consumption of
black tea has been shown to have a protective effect on the
cells lining the blood vessels (the endothelium) and to the
extent that this effect is due to anti-oxidant polyphenols, it
appears highly likely that tests with green tea would produce
results at least as good.

Less conclusively, but interestingly, there is also evidence
that the anti-oxidant qualities of the polyphenols in both green
and black tea may have a role in combatting both cancer and
osteoporosis.

In the case of cancer, such effects have been clearly
demonstrated in animals, though the evidence in respect of
humans is less clear cut. But to the extent that cancer is a
disease of degeneration, the onset of which may be hastened by
oxidative damage in cells caused by free radical activity, the
anti-oxidant activity of black and green tea can only be of
potential benefit.

Similarly, there is observational evidence that bone mass
density is positively correlated with tea consumption, which is
therefore protective against osteoporosis, possibly because of
the drink’s anti-oxidant properties, but the causal link is not
fully understood.

Despite the familiar reservations of conventional medicine,
there appears good evidence for the anti-oxidant qualities of
the polyphenols in tea in general, and green tea in particular.
But that’s not all. Tea is also a good source of some trace
minerals, including manganese, which is itself a powerful
anti-oxidant. Black tea is a particularly good source, and a
convenient way of obtaining this mineral, which is often
drastically under supplied in food. In addition to its general
anti-oxidant properties, manganese is also known to nutritional
therapists as an aid to cardiac and bone health, in relieving
the symptoms of diabetes, and in treating certain types of
seizure.

The only likely downside to the consumption of significant
quantities of tea is that both green and black varieties may
contain considerable amounts of caffeine. Strong black tea is
also rich in tannin, the acidic substance which also gives the
astringent taste to red wines, and which may lead to minor
stomach disturbances if overdone This problem does not arise
with green tea, however, and both black and green varieties are
readily available in decaffeinated form, the latter also in a
range of enhanced natural flavours for improved palatability.

About the Author: Steve Smith is a freelance copywriter
specialising in direct marketing and with a particular interest
in health products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/HealthBenefitsOfTea.htm

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Zinc - The Brain’s Anti-Oxidant

Zinc  - The Brain’s Anti-Oxidant
By Steve P Smith

Although dietary zinc has been known since the 1960s to play an
important role in human health, it was not until as recently as
1990 that its role as an important ant-oxidant was identified.
Perhaps not surprisingly, early attention focussed on zinc’s
role as an essential mineral for sexual and reproductive health,
particularly in the male; but it is now known that its functions
are much more numerous. Indeed some nutritional practitioners go
so far as to claim that plentiful supplies of dietary zinc are
vital for the proper functioning of every cell in the body.

Initial laboratory experiments appeared to show two ways in
which zinc discharged its anti-oxidant functions. The first is
that dozens of vital enzymes within the body contain zinc and in
these enzymes the zinc molecule acts directly as an
anti-oxidant, protecting the biochemical structure of the enzyme
from free radical attack. Secondly, zinc acts to stabilise
proteins which may otherwise react with highly unstable
minerals, particularly iron and copper, to form free radicals.

These experimental demonstrations of zinc’s anti-oxidant
activity have now been amply confirmed by studies of the effects
of zinc deficiencies and supplementation in live humans; and
some researchers have given particular attention to zinc’s
activity within the brain.

Zinc is found in higher concentrations within the brain than
any other essential mineral except iron and is believed to be
particularly important in preserving the effectiveness of the
so-called “blood brain barrier” (BBB). The purpose of the BB is
to protect vital brain and nervous system tissue from the toxins
which it might otherwise absorb through the blood supply. The
potential problem is that the BBB is made of a highly sensitive
and fragile membrane, largely comprised of fatty acids, which is
particularly vulnerable to the oxidative damage caused by free
radicals.

The supposition is therefore that oxidative stress upon the
body may lead to reduced effectiveness of the BBB, with a
consequently increased likelihood of degenerative health
problems within the brain and nervous system; the best known of
these being Alzheimer’s and Parkinson’s disease.  This
supposition has been borne out by laboratory experiments on
rats, which have also shown that zinc deficiency in these
animals significantly reduces the strength of the BBB.

It is perhaps not surprising, therefore, that zinc deficiency
in humans has long been associated with brain pathologies
including schizophrenia, multiple sclerosis, dyslexia,
Huntington’s disease, various dementias anorexia and depression.
The logical corollary of these well-established findings should
be that adequate supplies of dietary zinc will protect against
these pathologies, perhaps especially those degenerative ones
most closely associated with long-term oxidative stress.

Unfortunately, however, it appears that zinc is one of those
minerals which it is becoming increasingly difficult to obtain
from the daily diet. Soil depletion, environmental pollutants
and diets high in refined carbohydrate diets are all implicated
in dramatically reducing the amount of zinc active within our
bodies; and the problem is especially acute for the elderly,
whose less efficient digestive systems often struggle to absorb
adequate amounts of the mineral, even supposing that these are
present in the diet in the first place.

And these problems are compounded by the fact that the
functions of zinc are by no means confined to brain and nervous
system health. Adequate zinc is also necessary for the
effectiveness of the immune system and wound healing, for
reproductive and sexual health, the prevention of degenerative
eye disease, the regulation of blood sugar and the maintenance
of skin health to name but a few.

Not surprisingly, therefore, nutritional therapists make a
strong case for routine zinc supplementation, particularly for
the older population, and commonly recommend a daily protective
dose of 15–25 mg of zinc per day. Both the US and EU authorities
suggest a Recommended Dietary Amount (RDA) of 15 mg, and a good
quality multi-mineral product will commonly provide around half
this quantity. Higher doses of the single mineral are of course
available when required for tackling the conditions detailed
above, but more than 200 mg of zinc daily should not be taken
for extended periods because this may interfere with the
absorption of other minerals.

In this context it should be remembered in any case that the
body functions holistically and that all supplements of zinc, of
whatever quantity, should be taken together with comprehensive
multi-mineral and multi-vitamin preparations.

About the Author: Steve Smith is a freelance copywriter
specialising in direct marketing and with a particular interest
in health products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/Zinc-Anti-Oxidant.htm

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Enrich Your Body With Beta Carotene

Enrich Your Body With Beta Carotene
By Darrell Miller

Beta Carotene is a healthful supplement to most diets. Beta
Carotene comes from the orange coloring naturally present in
foods such as pumpkins, squash and sweet potatoes. The scientist
who discovered the nutrient of “carotene,” did so by
crystallizing a mixture created from carrots.

Not only is this a powerful antioxidant, beta carotene is a
provitamin A compound. This compound converts to Vitamin A once
ingested. Among the many benefits of Vitamin A are healthy skin,
hair, vision and an improved immune system. Alpha, beta, and
gamma carotene nutrients are all considered “provitamin” because
they are converted to Vitamin A in the body.

Vitamin A deficiencies have been linked to a number of health
problems. Those include bone development disorders and
reproductive disorders. Commercial grade beta carotene typically
changes to retinol in the body and this is essential to good
vision.

Beta Carotene is in the same carotenoid family as the
oft-discussed lycopene, another powerful weapon against many
diseases. Beta Carotene holds many benefits in itself. The
compound also contains flavonoids. Flavonoids are also
antioxidants and are found in most red and orange fruits.

Other items that contain beta carotene include: tomatoes,
cantaloupe, watermelon, apricots and mangoes. Food items
containing a spectrum of the carotenoid, including beta carotene
are: spinach, broccoli, kale, and lettuce.

Foods that contain the healthful flavonoids hold them just
around the skin so it isn’t recommended that you peel these
fruits. If you remove the skin, you will likely strip away these
beneficial nutrients.

Beta carotene has been studied for its effectiveness with such
diseases and disorders as: anemia, cataracts, chronic
obstructive pulmonary disease (COPD), cystic fibrosis, benign
breast disease, immune system enhancement, Graves’ Disease,
improving lung function, macular degeneration, osteoarthritis,
angioplasty, cancer, cardiovascular disease, postoperative
injury prevention, stroke, sepsis and many others. All
scientific proof has resulted in a diverse report on each
theory. Your health care professional will have further
information.

Beta carotene supplements come in capsules, chewable tablets or
typical tablets. If you want a natural way, this will require
five to eight servings of fruit and vegetables a day. This
amount seems to be prohibitive to many and supplements may be
ideal for such a situation.

As wonderful as Vitamin A is for the healthy body, there are
some cautions you should consider before making this a part of
your daily regimen. Smokers or those who drink alcohol should
not use this supplement. People who are allergic to orange foods
should not take beta carotene. As with any change in your diet,
discuss the benefits or risks of beta carotene with your
physician prior to using the supplement.

There are little in the way of scientific study or research
involving children and beta carotene. There is also minimal
information in regards to pregnant or nursing women using this
supplement. Your healthcare provider should be consulted in
either of these situations.

Carefully study product labels. The FDA does not usually
regulate the use of herbs or supplements. There is also the fact
that many supplements are produced synthetically with the use of
palm oil, algae or fungi. Hence, make sure the supplement you
purchase is from a reputable name brand company that gets tested
regularly for quality assurance.

About the Author: More information on the powerful antioxidant
beta carotene is available at VitaNet ®, LLC Health Food Store.
http://vitanetonline.com/

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Why Niacin Is A Small But Vital Part Of Your Anti-Oxidant Rich Diet

Why Niacin Is A Small But Vital Part Of Your Anti-Oxidant Rich
Diet
By Steve P Smith

Vitamin B3, commonly known as niacin or nicotinic acid, is one
of the B complex of water soluble vitamins needed by the body
every day.

In its derivative form of nicotinamide, niacin is required by
the body for the production of coenzymes known as, if you’ll
forgive the jargon, nicotinamide adenine dinucleotide (NAD) and
nicotinamide adenine dinucleotide phosphate (NADP).

The importance of NAD and NADP may be shown by the fact that
over 200 of the body’s other enzymes are dependent on an
interaction with them for an almost infinite variety of vital
functions.

The antioxidant enzymes, superoxide dismutase, catalase and
glutathione, for example, are the body’s first line of defence
against highly damaging superoxide free radicals and work in a
closely complementary fashion. Each of these anti-oxidant
enzymes is formed by the body from the amino acids in the
proteins in your diet, and each is needed for the others to
function correctly.

This holistic functioning of the body is also reflected in the
dietary requirements for the successful production of the
enzymes. As well as a good supply of first-class protein, ie
that containing each of the essential amino acids, a wide
variety of vitamins and minerals are required to allow optimal
levels of enzyme manufacture.

So for example, vitamin E cannot do its work in the absence of
an adequate supply of active vitamin C. In its turn, vitamin C
cannot remain active without the presence of glutathione. And
although it is the most prevalent anti-oxidant enzyme in the
body, glutathione cannot act effectively in the absence of the
trace mineral, selenium, and vitamins of the B complex,
including B3 and B6.

In addition to its importance in assisting with the manufacture
of anti-oxidant enzymes, there is also some evidence that levels
of niacin above those required for the avoidance of deficiency
may have some protective effect against the DNA cell damage that
may be a precursor to the development of cancer.

Intense attention has also been paid to the apparent
effectiveness of niacin (or nicotinic acid) in reducing blood
levels of Low Density Lipids (LDLs), the so-called “bad”
cholesterol, an effect recognised since 1955. It has also been
demonstrated by numerous research reports that levels of High
Density Lipids (HDLs), or “good” cholesterol may be raised by
niacin. This has given rise to extravagant claims for niacin as
a natural alternative to conventional heart drugs, including
statins. But it has to be stressed that the beneficial effects
appear to require pharmacological doses of several grams a day,
which should only be taken under medical supervision.

In fact the recommended upper safe level of niacin intake has
been set by the Food and Nutrition Board at 35 mg a day to avoid
the unpleasant flushing of the face and body which is a common
side effect of high doses. At the other end of the scale, the
most important extreme deficiency disease relating to vitamin B3
is known as pellagra.

Symptoms of pellagra affect the skin, the digestive system and
the brain, so sufferers may develop a heavily pigmented rash on
areas of the skin exposed to sunlight; they may experience
vomiting and diarrhea and symptoms similar to the early signs of
dementia. In the most extreme cases pellagra can even be fatal
if allowed to progress untreated.

Fortunately, however, as little as 11 mg of niacin a day has
been shown to be sufficient for the prevention of pellagra, and
the disease should never now be seen in affluent Western
societies. But the Recommended Dietary Allowance (RDA) has been
set at a slightly higher, safety, level of 16 mg for men and 14
mg for women To put this in perspective, a small 3oz serving of
lean chicken or turkey will provide between 5 and 7 mg, beef 3
mg; and salmon or tuna (a particularly rich source) between 8
and 11 mg. An unfortified cup of cereal may provide 5 mg,
fortified perhaps as much 20 mg or more.

Milk, nuts, beans and leafy green vegetables may be useful
secondary sources, but it should be noted, however, that
unrefined grains such as corn or wheat (even in the form of
wholemeal bread) are relatively poor sources because the niacin
they contain is not easily absorbed by the human digestive
system.

The RDA of 16mg should be easily achieved through a normally
well balanced daily diet, and should be enough to prevent
deficiency disease, but as always in nutrition, mere absence of
disease is not at all the same thing as optimal health. So the
sensible approach to supplementation, and the one recommended by
numerous authorities to ensure maximum benefits, appears to be
to take a multi-vitamin or B complex supplement sufficient to
raise niacin intake to around 20 mg a day.

About the Author: Steve Smith is a freelance copywriter
specialising in direct marketing and with a particular interest
in health products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/Niacin.htm

Source: http://www.isnare.com

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Beating The Free Radicals: Why Your Diet Alone May Not Be Enough

Beating The Free Radicals: Why Your Diet Alone May Not Be Enough
By Steve P Smith

Fail to ensure that your diet is adequate in anti-oxidants and
you’re asking for your body to be attacked by free radicals. And
the potential severity of this attack should not be
underestimated, because free radicals are strongly implicated in
the aging and degeneration of our cells and therefore of our
bodies as a whole.

If you’re at all interested in diet and nutrition you’ve
probably heard of free radicals and gathered that they’re
regarded as highly damaging. You may also be aware of research
suggesting that so-called “anti-oxidant” foods (sometimes
referred to as “superfoods”) and supplements may play a useful
role in counteracting the effects of these free radicals.

But what exactly are free radicals and anti-oxidants, and how
do they do what they do within the body?

To provide a detailed explanation would probably require a PhD
in molecular biochemistry, but the basics appear to be as
follows.

Every cell in the body is comprised of molecules, which are in
turn comprised of atoms. Each atom is made up of a nucleus
surrounded by layers of electrons and it is the electrons in the
outermost layer which form stable molecules by bonding with the
electrons of other atoms. Free radicals are formed, however,
when normal metabolic reactions within cells sometimes leave
some of these electrons unbounded and their molecules thereby
destabilized.

This is a perfectly normal and natural process, and free
radicals may even serve a useful purpose in helping the body’s
immune system to counteract threats such as viruses and
bacteria. Normally the body can in any case handle free
radicals, but problems can arise if they’re produced in
excessive quantities or if insufficient anti-oxidants are
present. If left unchecked, free radicals multiply themselves
through chain reactions which can rapidly lead to cellular
damage and ultimately even disease. The importance of
anti-oxidants is that they seem to counteract the effects of
free radicals by using their own electrons to bond with and
stabilize them.

The problem for us in the twenty-first century is that our
environment seems as though it might have been expressly
designed to encourage our bodies to produce free radicals.
Modern pollutants such as industrial emissions, car exhausts,
pesticides, herbicides, dyes and all kinds of everyday household
chemicals expose us to ever greater quantities of toxins. An
unwelcome by product of its increasingly desperate struggle to
detoxify the body is that the liver produces enormous numbers of
free radicals.

And all of this is happening just when our diets have never
been more deficient in the anti-oxidant nutrients which are most
vital for the manufacture of the free radical destroying
anti-oxidant enzymes. Most important of all these nutrients are
vitamin C, mostly found in fresh fruits and vegetables; and
Vitamin E, principally found in whole grains, nuts and certain
natural oils. But the modern prevalence of highly refined
grains, and the treatment of fruits and vegetables with
preservatives, dyes, pesticides and even radiation is a proven
disaster for the retention of these vitamins in their natural
food sources.

Despite this, many physicians nevertheless continue to insist
that a balanced and varied diet including all the main food
groups should generally provide adequate nourishment, including
anti-oxidants. And in a sense of course they’re right. In an
ideal world if everybody ate three well balanced meals a day,
including an abundance of fresh fruit and vegetables, there
might indeed be no need for supplementation. But of course, very
few of us do eat like that these days.

It’s been reported for example that some 25% of all Americans
obtain only around 40mg of Vitamin C from their daily food
intake – and that’s only 2/3rds of a recommended amount which
many authorities regard as in any case far too low. Likewise,
the principal food sources of vitamin E make it very difficult
indeed to obtain an adequate supply from food alone.

Although the body functions holistically, and needs an adequate
supply of a full range of vitamins and minerals if it’s to
produce a good supply of anti-oxidants, any deficiency in
vitamins C or E is particularly serious. Numerous studies have
credited both these vitamins with excellent protective effects
against the characteristic degenerative diseases associated with
excessive free radical activity – including diseases of the
heart and circulatory system, age-related cognitive and visual
impairment, and even cancer.

Not surprisingly, then, many well informed individuals,
including many physicians, take the view that supplementation of
their diets with these vital nutrients is a highly sensible
precaution.

About the Author: Steve Smith is a freelance copywriter
specialising in direct marketing and with a particular interest
in health products. Find out more about anti-oxidants at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/FreeRadicals.htm

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=193291&ca=Wellness%2C+Fitness+and+Diet