Vitamins: The Right Choice

Do you doubt: whether you should take extra vitamins from the pharmacy, or natural vitamin dose you receive every day with food is enough to solve such a difficult problem as the maintenance of good health. Anyway, how big is the real benefit from the vitamins, aren't the producers of multi-colored pills cunning by telling about the absolute their necessity? Let's see!

From food or from vitamin products?

To get the required daily dose of vitamin only from food, you must be sure your diet is >perfectly balanced, and eat every day for 5 portions of fresh fruits and vegetables (based on recent studies,experts propose to increase this number to 8 or even 10.

Also, consider the following facts:

• In nature there are products which are present at once all the vital vitamins the human body.
• Vitamins absorbed from food is not more than 20%.
• These compounds are easily destroyed by gentle in the process of cooking and food storage. Losses are ranging from 40 to 90%.

Now judge for yourself whether you can satisfy the "hidden hunger" (so called lack of vitamins), even eating correctly?
However, remind the nutritionists, even a regular intake of vitamins does not alter proper nutrition, which provides us with other important substances: proteins, fats, carbohydrates, fiber.

Natural or synthetic

There is practically no difference - thanks to modern high-tech production of vitamins. Moreover, synthetic vitamins are absorbed better than natural, often found in food in bound form. But do not forget that in fruits, vegetables and other foods in addition is contained the so-called secondary plant substances (enzymes, flavonoids) that enhance the beneficial effect of vitamins with about 50 times. There is still no laboratory in the world which can "pack" any of these substances in the capsule or tablet.

Before eating or after?

If in the instructions are no special guidelines, the vitamin and vitamin-mineral supplements should be taken after meals, and better at the end of the most nourishing meal in the morning. The drug is better assimilated. And for example, vitamin C taken in the evening(even in the cough drugs) can cause formation of stones.

From time to time or permanently?

In order to get a real effect, taking vitamins must be regularly. Carefully read the label on which should definitely be mentioned the specific content of each vitamin (easier when the figures are given as a percentage of daily requirement). If it's written 100%, the drug can be taken every other day. Since, according to the Institute of Nutrition, a general lack of vitamins we have is approximately 50%.

Vitamins or minerals?

Both. These beneficial substances in combination are called micro-nutrients. Many vitamins and minerals interact perfectly, complementing each others actions.

Vitamins and their natural sources

All vitamins can be found in a bottle, but do we know where to look for them in their natural sources? 

When most people think of vitamins they think of a pill, or several pills, as their source. If you asked about the "natural" source of specific vitamins you would probably hear that you can find vitamin C in an orange or vitamin D from the sun. To refresh our memories, or perhaps to learn this for the first time, let's take a look at the basic vitamins, what they do for us and where, in nature, they can be found.

Please note that this is provided as information only, and is in no way meant to help with any self-diagnosis. As with everything health related, if you believe you may have a deficiency or wish to know how much of a vitamin you should be taking, see your physician.

Vitamin A and beta-carotene: Vitamin A aids in maintaining good vision, such as preventing night blindness and cataracts, as well as reducing the risk of heart attacks and some forms of cancer. Beta-carotene is a
compound that makes up the red, orange and yellow pigments in plants that, when in the body, is converted into vitamin A. Excellent natural sources of vitamin A are raw carrots, sweet potatoes, winter squash, spinach, and cantaloupe.

Vitamin B1 - thiamine: Helps convert blood sugar to energy, forms red blood cells, maintains skeletal muscle. Sources are pork, sunflower seeds, whole grains, beans, seafood.

Folate: A B vitamin called folic acid, aids in metabolism and all of the body's biological reactions. It has recently been found to be especially important in pregnancy, as it aids in development of the fetus while preventing neural tube defects such as spina bifida and incomplete brain formation. sources are beans, spinach and other leafy greens, wheat germ, oranges, and mushrooms.

Vitamin B2 - Riboflavin: Aids in production of body energy. The more active you are the more B2 you need. It also protects against cancer and anemia. Sources of B2 are milk, yogurt, chicken, leafy green vegetables, fruit and almonds.

Vitamin B3 - Niacin: Required for proper metabolism of carbohydrates, fats and protein, as well as production of digestive acid. It is also essential for healthy skin, proper blood circulation and the functioning of the central nervous system. Sources are chicken breast, canned tuna, Brewer's yeast, peanut butter, beans, and sunflower seeds.

Vitamin B5 - pantothenic acid: Vitamin B5 has been found to help fight depression, reduce stress, metabolize carbohydrates, fats and proteins, and aid in the functioning of the gastrointestinal tract. Its presence is needed to produce healthy red blood cells, antibodies, cholesterol and Vitamin D. Sources are organ meats, fish, grains, egg, peanuts and peas.

Vitamin B6 - Pyroxidine: Often hailed as a wonder vitamin as it aids in the treatment of many disorders, such as: PMS, carpal tunnel syndrome, depression, nervous disorders, hyperactivity, diabetes, kidney stones, asthma, skin problems, acne, schizophrenia, and maintains a strong immune system. Sources are bananas, chicken, baked potatoes, chick peas, fortified cereals, oats, and peanuts.

Vitamin B12: Increases energy, reduces stress, improves memory, and aids the digestive system and strengthens the immune system. Sources are fresh fish, dairy products, beef and pork, and eggs.

Vitamin C: Vitamin C is known for fighting colds and cancer as well as enforcing strong teeth, healthy gums, and prevention of heart disease and cataracts. Sources of vitamin C are strawberries, melons, citrus fruit, broccoli, brussel sprouts, red peppers and cranberry juice.

Vitamin D: Builds and maintains strong bones and teeth as it aids in calcium absorption. It is also believed to aid in treatment of psoriasis, tuberculosis and cancers. Sources are the sun (5-10 minutes, 3 times per week), egg yolks, fatty fish, fortified milk, and liver.

Vitamin E - tocopherol: Protects cells from damage caused by destructive oxygen molecules (free radicals), aids in prevention of certain cancers, cataracts, and heart disease and improves the immune system. Sources are vegetable oil, mayonnaise, peants, whole grains, wheat germ, sunflower seeds, sweet potatoes and yams.

Vitamin K: Vitamin K plays an important function in blood clotting, maintaining healthy bones as well as aiding in the healing of fractures. Sources are leafy green vegetables, fruits, beets, potatoes, eggs, seeds, dairy products, meats, and is also made by bacteria in stomach.

Vitamn P - bioflavinoids: Vitamin P is a group of bioflavinoids that includes hesperidin, citrin, rutin, quercetin, calechin, flavone, and flavonals. They protect the capellary lining which is made up of the tiniest blood vessels in the body, as well as aid in the absorption and processing of Vitamin C. Sources are fruits, as bioflavinoids are actually a group of colored substances that are found in fruit skin and the pulp of the fruit.

As you can see, eating a well balanced diet is the best way to ensure getting adequate vitamins. If you feel you may need to supplement, along with eating a healthy diet, please consult your physician for your recommended daily allowances.

Vitamin D Sunlight or Supplements?

Giving your body the vital nutrients it needs to stay healthy is so important… and new research has uncovered that one of the most important nutrients, vitamin D (sunlight or supplements), may have more of a role in keeping us healthy than we even suspected.
When it comes to risks for deadly heart disease, deficiencies of vitamin D may be a risk factor that has, until now, gone unrecognized.
It may also be linked to other risk factors for heart disease that include diabetes, obesity and high blood pressure. The good news is that this type of deficiency is an easy thing to fix.
Several large studies have shown that those with low vitamin D levels were two times as likely to have a heart attack, stroke or another heart related event as compared to those with higher vitamin D levels.
” Vitamin D deficiency is an unrecognized, emerging cardiovascular risk factor, which should be screened for and treated,” says researcher James H. O’Keefe, MD, director of preventive cardiology at the Mid America Heart Institute in Kansas City, Mo., in a release. “Vitamin D is easy to assess, and supplementation is simple, safe and inexpensive.”
Vitamin D deficiency is far more common than anyone ever thought, and affects up to 50% of adults and otherwise healthy children in the United States.
This may be due in part to us all spending less non-sunscreened time in natural sunlight. Sunscreens of SPF 15 block virtually all vitamin D synthesis by the skin. If you’re older, or a bit overweight or obese, your body is naturally less efficient at making vitamin D from sunlight.
If you suspect a vitamin D deficiency there are blood tests that can be done to look for a specific form of the vitamin called 25-hydroxy vitamin D, and you can be screened if you have risk factors that concern you.
The U.S. governments recommended daily allowance of vitamin D is 200 international units (IUs) a day for those under 50; 400 IUs if you’re 50 to 70 years old; 600 IUs if you’re over 70 years old. Most health experts still think these numbers are too low, and that somewhere between 1,000-2,000 international units per day is a more appropriate level. The upper limit of vitamin D intake is 10,000 international units a day.
” Restoring vitamin D levels to normal is important in maintaining good musculoskeletal health, and it may also improve heart health and prognosis,” says O’Keefe. “We need large, randomized, controlled trials to determine whether or not vitamin D supplementation can actually reduce future heart disease and deaths.”
The most potent, most natural source of vitamin D is simple exposure to the sun, during the less intense (that’s from 10 am to 2 pm) hours of the day.
Food sources of vitamin D include salmon, sardines, cod liver oil and vitamin D fortified choices like milk and some cereals. Supplements are another good source of this vital nutrient.
If you are found to have a deficiency of vitamin D, there are methods you can use to restore the right levels in your body, either through vitamin d sunlight or through taking supplements. Talk with your own doctor about exactly what you can do. The research and vitamin D recommendations appear in the December 9, 2008, issue of the Journal of the American College of Cardiology (JACC).

Is the sugar harmful?

The sugar is glucose, necessary for almost all processes associated with metabolism. Consequently, one would think that sugar is useful. However, to the dissapointment of everyone who loves sweets, it is not.

Because the refined sugar, honey or sweeteners such as maple syrup, brown sugar and white flour, represent carbohydrates, which do not contain essential nutrients, or contain them in very small quantities. Thus, in the body are supplied the net carbohydrates that have no significance for metabolism. To ensure the filing of the body with necessary substances, in addition to the sweets it is needed to eat other products, which means to consume more calories than expended, resulting in the addition of weight.

Persons who eats sugar, need vitamin B1 (thiamine).  It is necessary in the digestion of carbohydrates and to turn them into glucose. Because sugar and other sweeteners do not contain vitamin B 1, or contain it in very small quantities, it must be presented in the body with other products. Thus, sugar truly can be called a robber in relation to vitamin B 1. Products made of solid raw grains, legumes and potatoes, on the contrary, along with other vitamins, minerals and trace elements contain enough thiamine, which is keeping in working condition our brains and ensure that we have "iron nerves."

This does not mean that you should completely avoid the sugar. The consumption of sweets in moderation and with concerned "additives" will certainly help to lift your mood. Thus, if you eat sweet foods, be sure your menu includes products containing vitamin B1, such as products from whole raw grains, legumes and lean pork.

It is not that sweet dessert dishes are in principle harmful. Simply, we must increasingly turn to natural sweeteners.

Synthetic and natural vitamins: good or bad

Vitamins were discovered and examined not in our era and they are known long ago. Nevertheless, some of the issues associated with them, still causes misunderstandings and doubts.

Why, for example, some of these substances occur in the body by themselves, while others may be obtained only from the outside? Why without them the metabolism is disturbed, and if so - their surplus disturbs it even more? How useful are natural vitamins and harmful the synthetic ones?

I won't stop on the benefits of the natural vitamins (there are many posts on the blog about them), but here is the list of side effects of overdose of synthetic vitamins. Synthetic vitamins are dangerous, and perhaps even harmful, as they differ from the natural ones in the structure (isomer).

DN- the daily needed amount

A - can damage the bones and liver, cause hair loss, nausea, visual impairment. DN - from 0.5 to 2.5 mg.

B1 - headache, irritability, insomnia, arrhythmia.DN - 1,4-2,4 mg.

B2 - headache, irritability, insomnia, arrhythmia. DN - 2 mg.

B3 - a violation of the functions of the liver. DN - 5-10 mg, after 40 years old- diminishes.

B6 - in high doses damages the peripheral nerves. DN - 2 mg.

B9 - rash on the skin, worsens the zinc absorption. DN - 200 micrograms.

B12 - in high doses may interfere with the functions of the liver and kidneys. DN - 2-5 mg.

C - allergic manifestations, diarrhea. SP - 50-100 mg.

D - headache, irritability, fatigue, diarrhea, loss of appetite. SP - 2,5-10 mg.

E - not recommended for people with blood diseases. SP - 8-15 mg.

The wrong reception of synthetic vitamins can cause the generation of rocks in the kidneys. The reason is that everyone carries nearly 500 species of microorganisms - both useful and harmful. When the harmful microbes in the digestive system suddenly begin to multiply, they are fighting against the salt contained in urine. They neutralize the microbes, turning them into crystals. And then they simply are removed from the body with urine.

The B Group Vitamins (part 2)

Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5

Vitamin B6

Vitamin B6 (pyridoxine) is involved in the processing of certain amino acids and in the functioning of the immune system, in the production of antibodies to fight infections. It plays a role in the production of red blood cells and in the processing of carbohydrates and fats. This water soluble vitamin is pervasive in many foods.
Lacking vitamin B6 may affect the development of atherosclerosis and lower immunity.

Vitamin B9

Vitamin B9 (folic acid) is required for the proper functioning of vitamin B12 in the production of red blood cells and processing of carbohydrates, fats and proteins. Good sources of this water soluble vitamin are: liver, kidney, green vegetables, yeast, fruits, dried beans and lentils, grains and untreated wheat seedlings.

The lack of folic acid is widely spread and can cause an anemic fatigue, insomnia, forgetfulness and irritability. Adequate consumption of folic acid is important for women who want to get pregnant, and for a healthy pregnancy.

Vitamin B12

Vitamin B12 is necessary for the proper functioning of vitamin B9 and important for the production of nucleic acid (genetic material). In addition, this vitamin is important for production of the fatty covering of nervous fibers, without which they would not be able to operate, as well as for the production of red blood cells. Vitamin B12 is involved in the processing of proteins, carbohydrates and fats and in the formation of healthy cells. This water soluble vitamin is found in dairy products, egg yolk, meat, liver, kidney and fish.

Biotin

Biotin (complex of Group B vitamins) - is soluble in water, involved in processing of fats, including the production of glucose in a lack of carbohydrates. It is working in combination (though whatever) with insulin and may be important in treating diabetes. Good sources of biotin - egg yolk, liver, kidney, wheat, oats, yeast and nuts. In addition, biotin is synthesized by the intestine's bacteria.

The lack of biotin in the body of an adult person occurs very rarely, but a shortage of it in infants can cause seboreynoy eczema (seborrhea dermatitis).

The B Group Vitamins

This group includes 11 different vitamins, such as riboflavin (vitamin B2), thiamine (vitamin B1), folic acid, pyridoxine (vitamin B6), Pantothenic acid.

Vitamin B1 (thiamine or aneurin) is involved in processing carbohydrates and providing vital energy for all of the organism. This water soluble vitamin is essential for the healthy functioning of the nervous system and muscles. It also plays a role in dealing with the body pain and may influence the intellectual functioning of the brain. Good sources of vitamin B1 - Lean pork, liver, kidneys, potatoes, cereals (millet, oat, buckwheat), bread (rye and wholegrain), legumes, green peas.

A light deficiency of this vitamin can cause digestive disorders, nausea, constipation, fatigue, irritability and forgetfulness.

Vitamin B2 (riboflavin) is involved in the processing of carbohydrates in enzymatic reactions inside cells, which means - in the formation of energy. It also helps to maintain healthy skin and mucous membranes.

Tрe lack of this vitamin causes pain in tongue and lips, dry skin, as well as, possibly nervousness, tremor, drowsiness and dizziness.

Vitamin B3 (niacin, nicotine acid) is involved in the maintenance of health and blood circulation, the nervous system and in the adrenal glands. This is a water soluble vitamin, which has as sources the cereals (except corn), as well as peanuts, beans, dried fruits, artichokes, meat, kidneys, liver and chickens.

The lack of vitamin B3 leads to vomiting and diarrhea, loss of appetite, stomach ulcers and duodenum, dermatitis, irritability, depression, insomnia, fatigue and headache pain. In more severe cases occurring disease pellagra, which has all of the symptoms, but also complicated by dementia.

Vitamin B5 (Pantothenic acid) is involved in the processing of carbohydrates and fats, in the formation of the nervous and immune systems, as well as in the adrenal glands. This vitamin is found in many products, and also is produces in the intestine. The deficiency is very rarely, but it may be accompanied by a low level of poor performance adrenal glands, causing headaches, fatigue, insomnia, nausea and abdominal pain - often in a state of stress.

Read about Vitamin B6, B9, B12 in the next post.

Vitamins And Minerals For Improving Memory

Zinc - improves memory, influences the concentration of attention. Most easily the zinc is digested from marine fish, leguminous, bread, flour products from the full milling, turkey.

Boron - although this micro-element is present in the food, with its lack - the brain activity is reduced. Boron is contained in the apples, pears, Grapes of broccoli.

Calcium - necessary for the normal functioning of the nervous system. It is contained mainly in dairy products, as well as in oranges, dried apricots, broccoli.

Magnesium - like calcium, is responsible for the transmission of nerve impulses. Can be found in peanuts, bananas, degreased milk.

Iron - is necessary to preserve the ability to remember and focus. His sources: giblets, liver, fat meat, dried fruits, beans, green vegetables.

Vitamin B1 - is involved in the release of the nerve cell chemical substances that affect memory. Most of all the vitamin is contained in chopped millets, nuts, meagres meat and giblets.

Vitamin B2 - it was found that those who eat foods rich in this vitamin, namely: degreased milk and its derivatives, giblets, products of full milling flour - have the best results in tests for checking memory.

Vitamin B12 - increasing doses of this vitamin prevents fatigue and improves the ability to remember. It is contained in meat and giblets. Vegetarians need to supply it to the organism by taking pill vitamins.

How Harmful Is The Sugar?

The Sugar consists of glucose, which is necessary for almost all the processes involved in metabolism. It can be assumed that the sugar is useful, but, to the disappointment of all who love sweets, it is not so.

Why? Because refined sugar, honey or sweeteners, such as Maple syrup, brown sugar and white flour, constitute carbohydrates, which do not contain the essential nutrients, or contain them in very small quantities. Thus, the body is supplied with pure carbohydrates that do not have a big significance to metabolism. To ensure that we give the body necessary substances, in addition to the sweets there is need to have other products, which means the intake of more calories than are spent, resulting in the addition of extra weight.

Those who eat sugar need vitamin B1 (thiamine). Because when digesting carbohydrates and turning them into glucose, it is necessary. Since sugar and other sweeteners do not contain vitamin B1, or have it in very small quantities, it must be supplied to the organism with other products. Thus, sugar has every right to be called a robber in relation to the vitamin B1. Products from crude grains, beens and potatoes, on the contrary, along with other vitamins, minerals and trace elements contain enough thiamine, which keeps active our brains and ensure that we have "steel nerves."

This does not mean that you have to completely give up on sugar. Consume sweets in moderation and with the "additives" will certainly help having a good mood. Thus, if you eat sweet foods, pay attention that your menu at the same time has included products containing vitamin B1.

It cannot be said that a sweet dessert is harmful. Simply, we must turn to natural sweeteners more and more.

Vitamins Will Be Chafed Into The Skin

The new method was developed by scientists from the Israeli Microbiological company Tagra.
With their efforts have been established the micro-capsules containing a nutritive substance (i.e. vitamin), and surrounded by some coverage.

This coverage has a special feature: the capsules (their shape resemble with some peculiar soft powder) can be jammed in the hands, rubbed with the fingers - they remain untouched.

But if such a tiny capsule just barely gets in cream, gel, or any similar substance to them, the protective coating immediately becomes flexible and mitigated. When the capsules are then taken in hands, and the person begins to rub them into her skin, they collapse, and the nutrients get directly into the skin.

It must be said that there is no interaction between the cream or the surrounding world, and the substances inside the capsules, as long as the capsule coverage is not broken. So, in case of taking micro-capsules, there cannot happen any unnecessary and too early contacts that may affect the quality of the contents of the capsule.

In the micro-capsules can be put anything: any natural or artificial vitamins for the skin, substances that are used to care for skin, and the like. All they fully maintain their healing force, no matter how long they stay inside those capsules.

Do Vitammins Have Anti-depressing Effect?

Any emotionally-nervous stress exceeds the consumption of vitamins, and their deficit increases the impact of stress on the body, and first of all we need to fill the Group B vitamins supply, which play an important role in the nervous system, as well as antioxidant-vitamins (C, E , beta). But, if the body gets the necessary dose of vitamins, do not expect additional effects by increasing the dose.

A very important factor in the fight against stress manifestations is your diet.
Avoid alcohol, tobacco and drugs, which can cause bad mood. It is not a secret that an ideally balanced diet can be achieved only with the use of biologically active food additives. Active components of food additives (vitamin supplements) correct diet in a way that,
first: activate the body's own anti-stress mechanisms;
secondly: implement elements with properties to suppress the stress effects.

Remember: Taking vitamins does not mean it will help to handle stress. Its cause can be in many other issues - so find it first (the cause) and then act for getting rid of it.

Vitamins and Sex

It is important to remember that if you do not feel very good, your sexual attraction will suffer just like the rest of the body. Many statements were made on the interconnection of vitamin E and the sexual activity. The studies have indeed shown that it increases the ability to fecundation for women and helps men to restore male sexual potency.

The fact that Vitamin E really affects the sexual attraction for men and women, still requires proof, but many people are taking vitamin E convinced about its efficiency and very happy about this.

Another nutrient that deserves attention is Zinc. The largest percentage of Zinc is found in the men prostate, and the lack of this mineral can lead to testicular atrophy and cause changes in the prostate gland.

Group B Vitamins help us to release energy, have beneficial effects on the nervous and immune systems, metabolism. They also stimulate sperm maturation and participate in the processes of puberty.

With the admission of large doses of Vitamin C people begin to feel greater sexual desire and may experience more intense orgasms. But remember that the large doses also can have bad effects. Be careful!

Vitamin A helps improve the generation of large amount of seed fluid. Also, vitamin A is a necessary ingredient for the synthesis of sex hormones, for the both sexes.

The vitamins, which support our energy level also contribute a lot to the sexual activity.

Sour, Sweet or Salty Food?

If you sometimes are longing for the acid, the salty or the sweet meals, it means that yor body gives you specific signals. But how to understand them?

Sweet foods

Food produces with the sweet taste is, first and foremost, a powerful antidepressant. The habit to eat sweets when emotionally hurt or disturbed is typical especially for women. If you find that you have this passion, perhaps you should look for the cause in psychological discomfort, and try to resolve issues of conflict in the family and at work.

The consumption of sweet is just an escape from some problems, but leading to others - extra weight, diabetes and others. The amount of eaten sweet has to be reduced gradually, replacing it with light physical loads or detracting on interesting occupations.

When there is an urgent need of "sweets", it is better to have dried fruits, which supplies the organism with necessary substances and does not bring harm. If that was not enough, you can eat a piece of dark chocolate, a marmalade - only comply with the measure, try to eat not more than 20-30 grams per day of these delicacies.

Sower (Acidic) foods

If there is a desire for "sourness", it may be that you immunity asks the assistance. This way the body is trying to fill the deficiency of vitamin C. That is why the appetite for meals with acidic taste can be a signal of the beginning of the cold or increasing body temperature. For example, cranberries can effectively cope with various inflammations, especially urological types.

The sudden passion for the acidic food may manifest signs of any kind of toxemia. When the poisonous substances get into the body, the immune system cells are trying to neutralize them and "call" on the assistance of vitamin C. So don't be surprised when desiring to eat a lemon having nausea - it indeed may bring relief.

By the way, if you were for lunch and couldn't help to eat too fatty foods, finish it with a sour cheese or something. Almost all sour (acidic) products decompose fats and improve the food digestion.

Salted foods

Ironically, but true: often salted meals are wanted when dehydrated. The use of salt, that is, sodium, is the easiest way to keep the fluid in the body. Slightly salted water will also be the salvation in the heat impact, because sodium maintains the temperature balance of the body. The constant lack of sodium in the body leads to the consumption of olives, as well as marinades of all types.

Marine boundless love for cabbage, often replacing salt, may indicate a lack of iodine in the body. In addition, perhaps drawn to the "solenenkoe" because of the disruption of the thyroid gland. If those passions are not linked to pregnancy, it is best to appear vrachu-endokrinologu.

Cheese - the source of proteins and vitamins!

First, it must be said that the cheese is unusually rich in vitamins. It contains vitamins A and B, and other amino acids, without which the human body can not manage, such as tryptophan, methionine and lysine.

In hard cheese there is a lot of calcium, phosphorus, zinc. To get the daily norm of calcium, for adult persons it is sufficient to eat only 80 grams per day of this kind of cheese.

As for proteins, the cheese cosists 22% of them. Cheeses can be described as a remarkable, universal source of proteins. In addition, the protein contained in cheese is completely absorbed.

Moreover, in cheese is present a so-named protein - casein, which forms the casomorphin - a substance with properties reminiscent to morphine, but when acting similar on the body, all the good effects are the same , without negative properties of the drug. And cheese also contains fatty acids that reduce the risk of cancer.

Ancient Romans thought the cheese is not only a remarkable way to improve digestion, but also an excellent antidote to poisoning! And the peoples of the Caucasus put much of smelly cheese on the wedding table because, in their view, this cheese is supposedly acting like an aphrodisiac.

But if these are just rumors, it was proven the fact: all who have allergy to milk, can calmly eat cheese in the food.
Allergic reactions to cows' milk almost exclusively is caused by lactose, which in the milk is in surplus, but is not present in the cheese, despite the fact that other substances and the properties of milk are preserved in cheese in its original form!

Take Care Not To Overdose On Vitamins

Taking vitamin and mineral supplements is very popular and a good habit. The United States government established the guidelines for each vitamin and mineral of how much to take within safe levels. But there are a lot of persons who believe that these levels do not correspond to the reality, they think these are too low and the take mega doses of vitamins.

It is recommended for us to ingest the majority of our vitamins and minerals from the real food. This way it is hardly to overdose with them. None of us should think that we can make up for a nasty diet by taking a few pills. In case it is not possible for you to have a balanced diet, or if you are pregnant, it's a good idea to consume extra vitamins.

Vitamins and minerals have an important role in fighting diseases and healing many ills. It is also believed that they can prevent cancer, ease arthritis, stop aging, grow back hair, and many other conditions. With this thought people are spending billions of dollars on Vitamin and mineral supplements, hoping this will cure all their ailments.

The Food and Drug Administration was hesitating in the increasing of RDA of many vitamins for the reason that many studies showed that taking more vitamins than needed is not always better. Some of the vitamins are really harmful in case they are taken in doses more than their levels, but others are harmless. For example taking more than 10000 mg of Vitamin E can increase the possible bleeding.

The Vitamin C is believed as a "safe" vitamin to take in mega doses, and there are many people who take tons of it because it can cure a cold and it can prevent cancer. But the Food and Drug Administration believes that too much Vitamin C is possible to cause diarrhea. Studies also are having some clues that taking overdoses of anti-oxidants during the chemotherapy for cancer, it is possible that you actually are feeding the cancer cells and make them resistant to the chemotherapy.

The best approach to the vitamin and minerals supplements is to take only the wise dose, and if you think you need more of a certain vitamin, consult you doctor before taking overdoses of it, especially in case you are pregnant, about to have a surgery or have a health condition.

Autumn Vitamins for Strong Immunity

As I said in the last post , we have to take care of our vitaminization now for being strong all the autumn and winter.

Choosing a vitamin complex

In Autumn, first of all are needed vitamins which enhance our immunity. This is all well-known vitamin C (ascorbic acid), as well as vitamins A (retinol), E (tocopherol) and B6 (pyridoxine). They increase the body's resistance to viral and bacterial infections, and help cope with colds and flu. Immunity and micro elements can be strengthen with: zinc, selenium, copper. These vitamins and trace elements are needed to all: from babies to the elderly.

Pharmacies offer a wide range of effective vitamin complexes. They typically need to be taken only once a day. For pregnant women there are special vitamin complexes, but anyway before taking them consult your doctor. Vitamins for children usually have bright attractive package, and the drops (or pastilles) can have a funny shape. Most of the complexes are extracts of natural or infusions of immune-simulators: Echinacea, ginseng, eleuterokokka. Such complexes can be recommended to the elder persons.

Autumn Vegetables: enhancing immunity

Autumn vegetables are generous to us with the needed immunity enhancing vitamins. Vitamin C can be found in fresh cabbage, sweet peppers (it is ranked first with the content of vitamin C in vegetables). Vitamin C is destroyed with long-term exposure to high temperatures and in contact with metal (aluminum pots). To get the daily rate of vitamin C, one fresh sweet pepper or 200 grams of fresh cabbage salad is sufficient. Perhaps you can even cook a fresh cabbage juice: it will not only alleviate the vitamins' needs, but also help with the first signs of cold and inflamed throat.

For vitamin A supplies are needed carrots. 1 glass of carrot juice a day has a general strengthening, antiseptic, anti-inflammatory, anti-cancer effects, refreshing the skin color. It is valuable not only the carrots' roots, but its leafy tops too. Take the green leaves from 3-4 carrots, scald them with boiling water, then mill with onions through the mincing machine. This vitamin mix is a great spice for rice, spaghetti, meat dishes.

Vitamin E is the most powerful natural antioxidant. Unlike vitamin A, vitamin E poorly can be accumulated in the body, so it is difficult to"stock" it for later. It is important ensuring to receive vitamin E in the body continuously. Vitamin E is found in abundance in vegetable oils (sunflower, flax, cornmeal, olive, almond). Apart from the use of vegetable oils for cooking, it is necessary to use one table-spoon of fresh oil a day.

Vitamin B6 is a real immunity vitamin, it is found in many vegetables: potatoes, carrots, cabbage, beans, beans, peas. From vegetable juices can be prepared exotic vitamin compositions. For example, take 2 carrots, 1 beet, a few leafs of cabbage and prepare a vegetable juice. To give it a different taste, you can also add half of lemon juice or orange juice.

Beside improving immunity, you should consider what vitamins will be practically impossible to find in the winter. It is the vitamin D, which is synthesized in the body only by the action of sunlight. While vitamin D is necessary, above all, to prevent rickets in children, in adults it prevents the loss of calcium, supports the strength of bone. Lack of vitamin D can affect the general feeling: there irritability, anxiety, depression.

Fortunately, vitamin D successfully accumulates in the body. When there is a possibility, you should take sun baths for 15-20 minutes a day. Recommendation is particularly relevant to children (up to 10-12 years) and women after 35-40 years.

Autumn Vitaminization

As the cool weather is approaching , doctors recommend a course with vitamins. What vitamins to choose? Are the plants good sources of vitamins? To successful Autumn vitaminization, we should know what vitamins we need and how better take them.

Myths about Autumn vitamins

There are several myths that prevent the fall vitaminization to be done fully and intelligently.

Myth 1. Why take vitamins in Autumn? We have had enough vegetables and fruit during the summer.

The body requirements of vitamins in vary from season to season. In autumn and winter we need more vitamins for the support of the immune system. In addition, the season of fresh fruits and vegetables ends. Fortunately, some vitamins are accumulated in the body, so doctors recommend to undergo intensive course of vitamins twice a year: in the spring and in the fall. Fall vitaminization allows stocking vitamins, and serves to prevent the common cold, autumn and winter depression.

Myth 2. Vitaminization is required only for children, the elderly or ill people.

Even the young, full of power women may have a serious lack of vitamins. In fact, taking oral contraceptives greatly reduces the absorption of vitamins. That is why doctors identify women as having the risk of avitaminosis and strongly recommend autumn course of vitamin therapy. Increased demand for vitamins also have people who are in stress situations, athletes, smokers, as well as those who frequently consume alcohol.

Myth 3. Vegetable sources are incomplete, insufficient to intensive vitaminization. You should use pharmacies complexes.
Using fresh vegetables and fruits to vitaminizate has its advantages. First, you get vitamins in their natural form, together with the necessary materials for their digestion. Secondly, vitamins in foods are completely and gradually absorbed, as the food digests. Unlike vegetable sources, many pills literally are "shooting" with vitamins, their concentration is so high, that only a part of them are digested. Thirdly, plant food activates intestinal functionality, which in itself is important for the health.

Myth 4.The pharmacy vitamins are synthetic vitamins. Taking vitamin complexes brings harm.

The "pharmacies" and "vegetable" vitamin molecules are absolutely identical. Therefore, in the absence of plant sources of vitamin their fellow pharmacists are the right alternative (i.e, late autumn and winter, when fresh vegetables and fruits are not available).

In the next post I will bring some tips on how to choose a vitamin complex, what are the autumn vegetables for enhancing the immunity.

The Importance And Benefits Of Vitamin K

One of the not no famous vitamins, but also vital for our healthy living is Vitamin K.
Its most important role is in the blood coagulation. It heps us stop bleeding and getting healthy again after we get cut. Persons with deficiency in Vitamin K have the tendency to excessive bruising and/or nose bleeding. These can cause grave problems if are seriously hurt, as they bleed for a long time.

Approximatively half of our daily dose of vitamin K, is taken from leafy, green vegetables as broccoli, asparagus, spinach, sweet potatoes, apricots. Also it is contained in vegetable oils like olive, canola and soybean oils.

Other easy to find sources of K vitamin are yogurt and some cheese; a liquid form of this vitamin is found in green tea and - surprisingly- in coffee.

I know we all are trying to avoid fats, but sometimes they are needed. Some nutrients are fat soluble -like vitamin K, A, D, E and F. With other words, for their absorption it is necessary to come into contact with some oils, fats.

There are more K vitamins: K!and K2 are fat-soluble and can be found in natural sources; K3 is the synthetic version for t people who cannot consume vitamin K naturally because they lack bile, an enzyme necessary for fat-soluble vitamins absorption.

Vitamin K has another important function: to improve the bone health and reduce risk of bone fractures, especially for post menopausal women, as they have the risk to get osteoporosis.

The majority of us will never have to worry about our body's vitamin K intake, but it's always good to know.
Although it is not so popular, Vitamin K has also been found to have cosmetic benefits.

Eye Supplements In Addition To Vitamin A

We all take our eyes and sight for granted, and that's ok cause we are born with them, but we only pay attention to them when some illness or trauma occurs. Sometimes it can be too late as our whole life is affected. There are many methods to take care of our vision, one of the prior importance is nutrition.

Of course we cannot control all the factors that involves the eye's health, but there also are a lot of them that we can prevent. Natural vision problems are caused by age, smoking, sunlight, obesity as well as the intake of many medications. The age related worsening (the most popular) can be delayed by means of nutrition.

It was proven that antioxidants from certain foods have an especially healthful effect on our eyes. Unfortunately far not everyone eats enough fresh produce - either because of the busy style of life, or just can't afford it.

Nowadays its very easy to find all the vitamins and supplements on the market, among them the A, C and E vitamins (antioxidants) have an influence on the eye health.

Vitamin A can be found in meals like eggs, liver, milk, carrot. It is involved in the formation and maintenance of healthy skin, hair and helps us to see in dim light, preventing night blindness for pregnant women.
Our eyes deteriorate without adequate supplies of vitamin C. An indication of its importance is the fact that the concentration of vitamin C in the vitreous humor (the clear liqud in the eyeball) is about twenty-five times our serum level (the level in our blood), the retina 100 times. The antioxidant qualities of vitamin C help prevent crystallization and accumulation of foreign molecules that result in the blurred vision of cataracts.

People with lower levels of vitamin E in their blood have a higher risk of cataracts and macular degeneration.
Not less important for the vision are the beta carotene, selenium, cupric and zinc oxide, lutein. Smokers should take care to take enough luteine as it is important to the retina.

Eye sight vitamins can be bought without a prescription unless it is a high dosage for certain people who have AMD and require an extra dosage. Over the counter vitamins are usually not expensive and provide most or all of the vitamins and nutrients listed on our eye nutrition page. Normally dosages range from 1 to 4 pills a day but these will vary with the amounts of vitamins and minerals in each pill. It is also good to note that although these vitamins and minerals are good for us, a moderate amount is all we need because taking too much of them can be dangerous.

Herbs And Vitamins For Better Memory And Longer Life

It is becoming increasingly popular to take supplements containing herbs and vitamins for better memory and longer life. Not only are well known traditional remedies for specific aging problems being used, but there is a lot of investigation and research being carried out in Asia and Europe on the natural and herbal remedies of yesteryear.

There have been several new remedies suggested over recent years for short and longer term loss of memory, and most of these are also recommended to improve intelligence and mental capability. The so-called ‘smart pill’ ginkgo biloba is a case in point, and this plant is under constant investigation with regard to its effect on Alzheimer’s sufferers.

The number of different herbs and plants, and the type of chemicals they contain, is massive, including various nutrients, antioxidants, hormones, enzymes and amino acids. The list of herbs under investigation is almost unlimited, though you have to be careful with some of them. Kava kava, for instance, helps stress and anxiety, and has been shown to have a positive effect in suppressing the growth of cancer cells.

For other reasons, however, it is banned for sale in parts of Europe, including England, though the reasons for this are currently under review. It is commonly used throughout the Pacific for its soporific effect, but can cause skin and other problems if overused. Where it can be purchased, however, its use is thought to prevent the onset of some cancers including leukaemia.

HUMAN GROWTH HORMONE

Another supplement that is contentious in its use is the Human Growth Hormone. This is used as a supplement in adults suffering from GH deficiency, and has been promoted as an anti-aging supplement. Whether or not it has this effect is still open to debate, though it certainly increases lean muscle mass and bone density in those with a deficiency. The first step in an anti-aging program should be to ensure that your GH level is as it should be.

GINKGO BILOBA

The real mind boosting herbs and supplements are those that claim to boost the memory, cure memory loss and treat Alzheimer’s disease. The queen of them all is probably ginkgo biloba, studies on which have provided evidence that it can be beneficial in improving the brain and memory function in early stage Alzheimer’s, and in age-related cognitive decline (ARCD). It is also believed to help in cases of certain types of glaucoma. These benefits might be due to the effect is has of increasing the circulation of the blood to the brain.

Ginkgo is also a powerful antioxidant that can protect the central nervous system from the effects of aging, and protect the cardiovascular system through the destruction of free radicals in the blood. Free radicals can be responsible for mental deterioration and dementia in the elderly. Gingko biloba contains a number of different active antioxidants and chemicals that improve blood circulation to the brain.

COENZYME Q10

It is not only the ancient remedies that are being found to have a scientific reason for their effectiveness in treating specific conditions, and Coenzyme Q10 is one of the relatively newer additions to nature’s arsenal. This substance is contained in every cell in the body, and it has been found to provide protection to the brain from Parkinson’s disease and other conditions that cause degeneration of the brain cells. This can help to improve memory, and reduce the effects of aging, though it does not relieve any existing Parkinson’s symptoms.

Studies into the effects of Coenzyme Q10 are still under way, and it has been shown to be a strong antioxidant. It is also believed to reduce high blood pressure though this is still under review, and studies into the potential uses of the supplement are continuing.

BILBERRY

Although used extensively over the ages for a large number of ailments, bilberry is generally regarded by experts as being another strong antioxidant. In fact most supplements that have an anti-aging effect appear to be antioxidants. This is because aging is closely associated with the presence of free radicals in the blood, and even the traditional antioxidants vitamins C and E can have an anti-aging effect on the body.

Bilberry has been used for the treatment of arteriosclerosis and various eye conditions such as macular degeneration and cataracts, and is commonly available. It contains flavonoids that can reduce the risk of blood clots, and hence of strokes and heart attacks. Although many of the medicinal properties claimed have yet to proved, bilberry is widely used as an herbal supplement.

PUMPKIN

Pumpkin is also high in antioxidants, and it is considered by the Chinese to stimulate the insulin-producing cells in the pancreas. The effect of increased insulin levels is to reduce the sugar levels in the blood, and reduce oxidation damage to certain cells in the body. It is being regarded as a possible natural treatment for diabetes that should reduce sugar imbalances and therefore have an anti-aging effect.

DHA

DHA is dicosahexaenoic acid, otherwise known as DHA, and is found predominantly in fish oils. Trials are currently under way with this material on humans in the treatment of Alzheimer’s disease where it appears to reduce the formation of plaques in the brain. DHA used be found in cattle and eggs, but this has reduced considerably due to cattle being taken off grass some time before slaughter and there is less DHA in factory eggs.

The synthetic supplement is synthesized from beet though is more expensive than the marine source. This supplement is also effective in those that suffer from heart disease.

There are many other natural supplements that have an anti-aging effect or that improve the memory. Most work by means of their antioxidant content, and there are new studies being carried out continually throughout the world. China is a rich source of such remedies, and as that country opens up more will be known about the scientific basis behind their pharmaceutical applications.

There is little doubt that the use of herbs and vitamins for better memory and longer life has a strong scientific basis, and that we still have a great deal to learn about the remedies used before the introduction of mass produced pharmaceuticals.

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