Importance Of Minerals

We need minerals for the proper composition of body fluids, the formation of blood and bone, the maintenance of healthy nerve function, and regulation of muscle tone, including cardiovascular system.

Groups Of Minerals

Nutritionally, minerals belong to two groups:

macro minerals and trace minerals. Body needs trace minerals in minerals in minute amounts and macro minerals in larger quantities. Macro minerals are electrolytes for they help regulate cellular water balance.

Macro minerals:

Most people have calcium deficient diets. Good calcium nutrition through out life is essential for achieving peak bone mass and preventing deficiency-related bone loss.

Magnesium controls bio-chemical reactions in body and is crucial to good health. Dietary deficiency of magnesium may occur in elderly people, alcoholics, pregnant ladies, and people suffering from diarrhea. Studies show that taking magnesium supplements during pregnancy reduces birth defects.

Phosphorus deficiency is rare; it is imperative to maintain a proper balance of magnesium, calcium and phosphorus at all times.

Potassium helps maintain healthy nervous system and regular heart rhythm. Low potassium might be responsible for high blood pressure.

Trace Minerals :
Chromium helps metabolize glucose. We do not get enough chromium from our diet. Athletes, pregnant ladies, people in forties need a supplemental boost.

Copper helps in building bones, accelerates healing process and helps maintain healthy nerves and joints. Copper deficiency manifests in osteoporosis.

Iron is essential to building blood. Young girl, strict vegetarians, athletes are usually low on iron.

Selenium is absorbed from soil either in plant produce or in livestock. Selenium deficiency has been linked to cancer and heart disease.

Zinc is vital for prostate gland function and the growth of reproductive organs. People suffering from diarrohea, kidney disease, excessive perspiration, diabetes can be low on zinc.

When minerals meet Women talking calcium after menopause should not take iron.

Do not take calcium and iron tighter for they neutralize each other.

Adults over 50 do not need extra iron unless doctor defects deficiency.

Those having insulin dependent diabetes a should consult their doctor before taking chromium supplement.

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Healthy Hair Vitamins

There a number of different specific hair vitamins and minerals that can play a major role in helping a person have a healthy head of hair. If a person does not have sufficient hair vitamins then the deficiencies can lead to thinning hair or even total baldness in the most severe cases. The fact is that the state of a person’s hair reflects the overall condition of their body. Extra hair vitamins are likely to be needed if a person is generally unwell or is undernourished as their hair will show damage too and may even stop growing.

Some of the most important hair vitamins that a person needs to have healthy hair include B6, biotin, inositol and folic acid. The best way to ensure that a person receives enough of these essential hair vitamins are for them to be taken as vitamin supplements. It is not just hair vitamins that are necessary for healthy hair though as there are a number of minerals that are essential, including magnesium, sulphur, silica and zinc.

The most essential hair vitamin is vitamin a but the best form of this is to include in the diet is beta-carotene. This is because the hair vitamin A can be toxic if consumed in large quantities but beta-carotene has no such problems and is converted by the body into vitamin A that can be used to promote healthy hair. Of course, vitamin A is not just a hair vitamin, it is also needed for a number of other functions including normal growth of bones, skin, nails and the protective sheath surrounding nerve fibres.

Protein is another essential hair vitamin. This is because hair itself is essentially protein. The amount of this hair vitamin that a person consumes in their diet can affect the hair directly. If a lot of protein is included in a person’s diet then this hair vitamin will lead to improved hair growth and a far fuller head of hair. However, a person who has a diet that is lacking in this hair vitamin will suffer from thinning hair and slow hair growth.

Of course, it is not just hair vitamins and minerals that are needed to ensure that a person has healthy, strong hair. There are a number of researchers who have found that there are direct links between the overall health of a person and the condition of their hair. If a person is under a lot of stress or suffers from a lack of sleep then their hair is also likely to suffer and it is likely that their diet will not provide enough hair vitamins to counter these effects. Hair vitamin and mineral supplements can be the solution to weak and damaged hair.

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Fruits To Be Eaten During Summer

With summer up on us, there are hordes of juicy, tasty fruits that you can sink your teeth into. They are good for the nervous & respiratory system and lead to healthier looking skin. They are approx 80% water with high natural sugar giving energy to one and all when eaten fresh and ripe. Gorge on these sweet luscious fruits this summer -

Apricots - Apricots are rich in potassium, magnesium supplying stamina. They contain vitamin C, iron and beta carotene. They are fairly firm with bright orange colour. To be had when ripe. Unripe fruit can be stored for up to 2 days or so at room temperature before eating. Keeping them in the fridge will make them last a bit longer. Rinse and wash apricots before eating.

Strawberries - Buy sweet smelling strawberries that are red in colour without any white or green spots. Strawberries are full of vitamin C, potassium, sodium and iron as well as being low in calories. Strawberries can be frozen up to twelve months whole or sliced, with or without sugar. Do not remove the stem of fruit while storing it in the fridge. Before eating, rinse gently under cold running water.

Raspberries - Good source of vitamin C, vitamin A and fiber, raspberries are the most fragile of all the berries. So they have to be plucked gently. Buy firm dry raspberries avoiding soft ones. They are high perishable and should be refrigerated if not eaten immediately. Gently rinse the raspberries under cold running water and dry them on paper towels before serving.

Watermelons - Mostly water so they are low in calories. Excellent source of vitamin C, potassium and high in pectin. To know whether if the fruit is sweet, thump it with the knuckles and if you hear a hollow sound, then the fruit is going to taste sweet. Watermelon has dark green skin and bright red coloured flesh. Uncut fruit should be stored in a cool place, while cut watermelon should always be tightly wrapped, refrigerated and used within a day or so.

Cherries - Dark cherries = high in nutritional value. Packed with enzymes, vitamins and minerals. Buy heavy firm cherries with bright colour and fresh stem. They last for two days or so. Chilling not only preserves them, but also makes them more flavorful. Simply rinse cherries in cool water and drain on paper towel until they are ready to be eaten.

Pineapples - Storehouse of minerals, potassium, sodium, phosphorus, magnesium, sulfur, calcium and iron. They have loads of vitamin C and are an excellent source of bromelain, an enzyme that helps digestion. The best fruit to be eaten is the one with strong sweet aroma. The colour of the fruit skin should be dark golden colour; leaves should be fresh and green with no brown or yellow tips. They ripen at room temperature. Wrap in plastic and refrigerate it.

Peaches - They are a rich source of beta-carotene and potassium and contain moderate amounts of vitamin C. Buy bright coloured, firm peach with smooth skin and sweet aroma. They can ripen at room temperature. It is ideal to refrigerate the ripe ones and eat it within 5 days.

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Tips to Help You Lower Your Cholesterol

More than 100 million Americans have high cholesterol. So, you probably know someone dealing with the condition, or you may have high cholesterol yourself.

Almost anyone can have an unhealthy cholesterol level. In fact, one in five people have high cholesterol. It's a very common problem and, in many cases, it may be inherited. So even though having high cholesterol may not be your fault, it's still very important you treat it now.

Having a high cholesterol level can lead to cardiovascular disease. One life is lost every 33 seconds due to cardiovascular disease.

Everyone should have their cholesterol levels tested to know if they are at risk. Maintaining healthy eating habits and exercising regularly may lower your cholesterol levels.

Here are a few ways you can fight high cholesterol in your diet.

* Stick with the basics. Basic foods like raw fruits and vegetables can help you lower your cholesterol.

* Reduce your fat intake. Learn what the label really means. Just because a label says "low saturated fat," "low cholesterol" or "cholesterol-free" does not necessarily mean the product is low-fat.

* Substitute healthy sides. Fruit is much better for you than fries.

* Do not eat poultry skin. It is high in cholesterol.

In addition to eating right, ask your doctor about dietary

supplements that can aid you in your fight. For instance, Advanced Plant Pharmaceuticals Inc. (APPI OTC BB) produces a product called Lo-Chol designed to help you maintain healthy cholesterol levels naturally. APPI is a pharmaceutical company that uses whole plants to develop products for the treatment of human diseases.

Lo-Chol is derived from six selected plants that work in concert to help normalize cholesterol levels.

Unlike almost all other herbal supplements on the market, Lo-Chol does not contain any extracts. Instead, it utilizes the entire part of a specific plant that is processed and standardized to deliver optimum potency and nutritional benefits. In clinical studies, people using Lo-Chol have shown cholesterol reductions of up to 58 percent with an average of 29 percent.

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How To Make Better Food Choices

Current trends and statistics show that people are making healthier decisions at the grocery store. In fact, according to a recent survey by the Grocery Manufacturers of America, "73 percent of primary grocery shoppers reported they were buying more nutritious and healthy foods and beverages than in the past."

A major reason for this shift is a health consciousness in America, with millions of people looking to lose weight and get into shape. However, says nutrition expert Sherry Torkos, "consumers are frustrated with their lack of success with many of the fad diets that simply don't work. Consumers are also becoming better educated about how to make food choices by using tools such as the glycemic index (GI), which is a ranking of food based on the rate of carbohydrate absorption they trigger."

Carbohydrates are staples of the American diet. In fact, most Americans get about half of their calories from carbohydrates. However, simple carbohydrates such as potatoes, white bread and pasta are rapidly digested and raise blood glucose to high levels. Fortunately, there may be a way to lower the GI of carb-rich foods by taking a supplement containing an extract of the white bean.

"The GI of white bread was significantly decreased by the addition of 3,000 milligrams of the Phase 2 brand white bean extract in powder form. At that dose, the GI was reduced by 20.23 points, or 39.07 percent," says Jay Udani, M.D., medical director, Pacific West Research.

Though consumers have lowered their fat intake, experts agree that excess carbohydrate consumption remains a problem. Fat calories removed from the diet are usually replaced by even more troublesome carbohydrate calories, meaning increased consumption of high-GI foods. This sort of diet is considered a primary factor for "diabesity," or type 2 diabetes brought on by being obese. Besides diabetes, overweight and obese individuals are at an increased risk for numerous other physical ailments, including hypertension, coronary heart disease, stroke and certain cancers.

"Consumers should steer towards the low-glycemic index foods, such as whole grains, most fruits, vegetables, nuts and legumes because they digest more slowly and don't cause spikes in blood glucose and insulin levels," adds Torkos.

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