Recommended Vitamins & Minerals For Men Over 60

Men over 60 need special nutritional supplements to achieve optimum health. Supplements like anti-oxidants to help fight free-radical damage, vitamin E for cardiovascular health, minerals like Iron and magnesium, lycopene for prostate health and B vitamins for cell energy processes.

Vitamin C

Take 500mg of Ester C with bioflavanoids twice daily. (Ester C is the stomach friendly version of vitamin C). Due to the anti-oxidant and immune-enhancing capability of vitamin C, taking it can help prevent the damage done by free-radicals. It can also reduce a man's risk of dying from heart disease or cancer.

Vitamin E

Include 400 internal units (IU) of natural vitamin E in your daily supplement regimen. Vitamin E is considered one of the anti-aging, anti-oxidant vitamins that aid in preventing age-related memory loss. It can also reduce the risk of prostate cancer and heart disease.

Iron and Magnesium

Include iron and magnesium in your daily supplement regimen. Iron deficiency can be common in men over 60 and a deficiency in iron can impair immune function as well as attribute to the likelihood of developing Restless Leg Syndrome. The recommended daily intake of Iron for men is 15- to 25-mg per day. Magnesium, taken at 200- to 400-mg daily, assures you are getting enough magnesium necessary for nerve function and energy metabolism.

Alpha Lipoic Acid

Taking 600-mg of the anti-oxidant Alpha Lipoic Acid daily is proven to benefit men suffering from memory loss and possible dementia. It is also beneficial in treating diabetic related nerve pain.

B Vitamins

B vitamins are frequently found to be deficient in men over 60, particularly B12 and folic acid. B vitamins are necessary for healthy nerves and adding 100mg of a high-potency B complex, which includes 400 to 800mcg of Folic acid, can also help support brain function.

Lycopene

Lycopene is an anti-oxidant caretonoid naturally found in foods such as pumpkins, spinach, tomatoes and carrots. The daily supplementation of 8- to 10-mg of Lycopene offers prostate support and has been demonstrated to prevent prostate and lung cancer. Other benefits of Lycopene include preventing inflammation and blood clotting as well as reducing the risk of heart attack.

CoEnzyme Q10

Take 30- to 100-mg of of CoQ10 daily. CoQ10 acts as an anti-oxidant nutrient which can help with cardiovascular health and increase energy. Although a small amount of CoQ10 is produced in the body naturally, taking CoQ10 is especially important for men who are on cholesterol lowering statin drugs, as these can prevent the production of CoQ10.

Tags: your daily supplement, Alpha Lipoic, Alpha Lipoic Acid, also reduce, also reduce risk, cardiovascular health, daily supplement

Delay Menstruation With Home Remedies

If you can't delay menstruation, you might be able to induce it early with the use of certain herbs.

There's nothing more disappointing than realizing your period is due on your wedding day or the week of a fabulous romantic vacation. At one time or another all women have been in the position of wanting to delay menstruation for a few days. There are few home remedies available to delay menstruation, but there are some tricks to try to delay it, so that your wedding day or vacation is period-free.

Instructions

1. Rid yourself of the notion that you will be able to delay menstruation without the use of birth control pills or other hormonal agents. The truth of the matter is that the only surefire way to delay your period is by keeping your progesterone levels high. During a normal menstrual cycle, bleeding begins when the levels drop. Women on the pill induce this by having a "withdrawal week" in their pill pack.

2. Talk to your doctor at least a week prior to when you expect your period if you plan on delaying it via hormonal means. Progesterone levels begin to drop at least seven days before your period actually begins, so you'll need to start supplements soon.

3. Determine whether preponing menstruation will solve your problem. Just as postpone means to make something happen later than expected, prepone means to make it happen sooner. In some situations, inducing your period early may be a reasonable compromise. Know, however, that this process should be attempted about two weeks prior to your normal due date in order to give you enough time to finish the flow.

4. Induce menstruation with the use of herbs. Anecdotally, tea brewed of parsley leaves has induced menstruation in woman. Steep a handful of fresh parsley leaves in a pot of boiled water for about 30 minutes. Strain the tea and drink three to four strong cups throughout the day.

5. Use ginger and yarrow to induce menstruation. It's not recommended that you try all of these herbal remedies at once, but if one doesn't seem to work, try something different. Just like with parsley, you'll need to use fresh herbs, brew a tea and drink it.

Tags: your period, delay menstruation, means make, parsley leaves, your wedding

Make Gummy Bear Steps

Gummy bears are a favorite candy with children and adults.

Gummy bears are a candy dating back to the early 1900s. According to the National Confectioners Association, Hans Riegel first made the chewy candy in his native Germany. U.S. teenagers learned about the candy through their German classes, and the candy gained popularity in the United States. It was not until the early 1980s that a U.S. candy company developed its own version of the tasty candy. German companies countered by bringing more of their production to the United States to make their own version more readily-accessible. Today, gummy candies are available in a variety of flavors, colors and shapes. The following recipe makes approximately 36 candies depending on the size of your candy mold.

Instructions

1. Coat a candy mold lightly with vegetable oil. Using a small pastry brush helps you make sure you get into all of the cavities of the mold. While gummy bears are usually bear-shaped, you can make gummy candies in any shape you like.

2. Combine 1 3/4 oz. of pectin with 1/2 tsp. of baking soda in a medium saucepan. You can find pectin in the canning goods aisle at your grocery store or home-improvement store.

3. Add 3/4 cup of water to the pectin and baking soda. Turn the burner to medium heat.

4. Stir the mixture until the pectin dissolves completely. The baking soda and pectin will begin to foam as the mixture heats. Stir constantly until the mixture thickens and becomes clear. This should take two to three minutes at medium heat.

5. Turn off the burner and cover the saucepan to keep it warm.

6. Mix 1 cup of light corn syrup and 1 cup of sugar in another medium saucepan. Turn the burner on high heat and stir until the sugar dissolves and begins to boil.

7. Cook the sugar until a candy thermometer displays 260 degrees Fahrenheit. Add the pectin mixture and return the sugar to a boil for one minute. Remove the pan from the burner.

8. Add lemon or orange extract and food coloring if you wish. Stir thoroughly until the flavoring and coloring are incorporated.

9. Pour the candy into the prepared candy molds and let them cool at room temperature.

10. Sprinkle powdered sugar lightly on the exposed parts of the candy once it has cooled completely. Shake off any excess sugar and peel the gummy candy from the molds. Sprinkle the front of the candy lightly with powdered sugar and shake off any excess.

Tags: baking soda, Turn burner, candy mold, Gummy bears, gummy candies, lightly with, medium heat

What Are The Dangers Of 5htp

5-HTP is often used to treat conditions such as depression.

Side Effects To Taking Acidophilus

Acidophilus is a bacteria that lives in the body, mostly in the intestines and vagina. It can prevent the growth of harmful bacteria and is used to prevent yeast infections, antibiotic related diarrhea and urinary tract infections. Also known as Lactobacillus acidophilus, there aren't a lot of known side effects unless you are allergic to it.

Identification

Acidophilus is available in health food stores, drugstores, supermarkets, through the mail and on the Internet. It's available as capsules, tablets, suppositories, douches, powders or liquids. Dairy products such as yogurt and foods such as sauerkraut contain acidophilus. Other drugs, including vitamins, minerals, herbal supplements, prescription medicine and over-the-counter medications could interact with acidophilus. You should talk to your doctor before taking acidophilus.

Warning

Some companies may produce acidophilus that could contain other drugs or toxins. While most sources of acidophilus seem safe and have few side effects, you should always buy yours from a trusted supplier to avoid risks and talk to your doctor if you have allergies, take other medications or supplements, are pregnant or nursing or have other medical conditions. Always use acidophilus according to package instructions or your doctor's advice.

Side Effects

The most common side effects experienced by people who use acidophilus are gas, flatulence and stomach discomfort. This usually only occurs the first day or 2 after you begin taking acidophilus. Some people have flu-like symptoms for a short time, including fever and nausea, and some experience bloating or diarrhea. Women who use acidophilus vaginally may feel burning or itching in the vagina.

Serious Side Effects

Allergies to acidophilus produce serious side effects. Go to the emergency room if you become dizzy, have itching, rashes or hives or experience difficulty breathing and swelling of the lips, throat, tongue or face. If your immune system is weak or you have an illness that makes it easy for you to get infections, you could develop a serious infection by using acidophilus.

Benefits

Most people take acidophilus without having to worry about complications or side effects. Using acidophilus can help balance the good bacteria in your system by preventing the growth of harmful bacteria. This prevents development of annoying yeast infections and urinary tract infections. But you should have a doctor test the level of bacteria in your system and help you decide what amount of acidophilus would benefit your system.

Tags: side effects, your doctor, your system, bacteria your, bacteria your system, growth harmful, growth harmful bacteria

Prevent A Pms Headache

Eating vegetables, fruits and whole grains may help prevent PMS headaches.

PMS headaches can occur one to two weeks before the onset of monthly menstrual bleeding. The cause of this malady is not completely understood, but is likely related to falling estrogen levels. There are several actions you can take to prevent these headaches from occurring each month. Keep in mind, however, that no single treatment works for everyone; you may need to try several before you find one that is effective for you.

Lifestyle

A number of lifestyle factors can impact your PMS symptoms. Making changes in you life may help ease or prevent PMS headaches. Exercise regularly and try to get around eight hours of sleep every night. Learn cope with stress in healthy ways by incorporating yoga, massage or journal writing into your day. In addition, eat a healthy diet and avoid caffeine, alcohol, tobacco, sugary foods and salt. Ask your doctor about using supplements to prevent PMS symptoms such as black cohosh, evening primrose oil, folic acid, magnesium and vitamin E.

Pain Medications

Some pain medications, such as naproxen and ibuprofen, can prevent headaches related to PMS. Take these medications as directed well before you expect your headaches to appear, possibly five to seven days before your period starts. If these medications prove ineffective, consider stronger prescription drugs called triptans. These come in the form of a nasal spray, a pill or an injection and may be helpful when taken at the onset of a PMS headache or migraine.

Birth Control Pills

If your headaches are caused by premenstrual estrogen decline, birth control pills may provide prevention. For this headache treatment, your physician will likely prescribe low-dose "monophasic" birth control pills. All of these pills have the same amount of hormones in them, unlike other birth control pills that have varying amounts in each pill. Taking these pills everyday will stop your headache-inducing estrogen decline that happens prior to your period each month.

Antidepressants

Tricyclic and SSRI antidepressants are another common line of defense against PMS headaches. These medications can balance certain brain chemicals called neurotransmitters that affect PMS symptoms. When taken long-term, certain antidepressants can diminish or completely prevent headaches related to the premenstrual cycle. In addition, some women may need to take them only two weeks before the start of their period each month.

Tags: prevent headaches, birth control, control pills, each month, birth control pills, estrogen decline, headaches related

Increase Vitamin D Intake From Food Sources

Increase Vitamin D Intake From Food Sources

Vitamin D, also called the "sunshine vitamin," is an essential nutrient for healthy bone structure and to maintain the body's levels of phosphate and calcium. The body's Vitamin D needs can be met through exposure to sunlight and a balanced diet. However, inadequate sunlight exposure due to factors such as smog, sunscreen and seasonal changes brings up the need to supplement your Vitamin D levels. This may also be necessary for medical reasons among individuals over the age of 65 to maintain optimal bone health. The following guidelines address consume more Vitamin D through wise diet choices.

Instructions

1. Add fatty fish to your diet. Studies have proven that fatty fish is the most abundant food source of Vitamin D. Vitamin D, a fat-soluble compound, is stored and accumulated in the fish's body tissues. Some of the fatty fish include herring (1383 IU per 3 oz.), wild salmon (988 IU per 3.5 oz.), cat fish (425 IU per 3 oz.), halibut (510 IU per 3 oz.), cooked mackerel (345 IU per 3 oz.) and farmed salmon (245 IU per 3.5 oz.).

2. Take a daily dose of fish oil, such as cod liver oil, which is a natural food supplement. Cod liver oil provides more than 1350 IU per 15ml of oil, and is the only other food source of Vitamin D that rivals the content per serving of fatty fish such as herring.

3. Stock up on non-fish seafood sources of this essential vitamin, such as shrimp (129 IU per 3 oz.), oysters (272 IU per 3 oz) and cooked eel (200 IU per 3.5 oz.).

4. Incorporate other natural animal food sources into your meals, such as beef liver (30 IU per 3.5 oz serving) and eggs (up to 25 IU per yolk).

5. Use mushrooms to increase your Vitamin D intake. Every four shitake mushrooms, for example, provide 249 IU of Vitamin D. Mushrooms provide vegans with their one and only natural food source of Vitamin D.

6. Shop for food brands that are fortified withVvitamin D, which can be rich sources of Vitamin D. This is especially important if you are allergic to seafood. Per FDA requirements, fortified cow milk, soymilk, rice milk and orange juice provide 100 IU of Vitamin D per 8 oz glass. Yogurt, tofu, Swiss cheese, breakfast cereals, margarine and breads are other foods that are often fortified with Vitamin D.

7. Cook with Vitamin D-rich foods and products. Using fortified products such as fortified milk as an ingredient in your recipes, such as sauces, baked goods and puddings will help increase your intake of Vitamin D. Unlike many other vitamins, Vitamin D is relatively stable and will not be destroyed by cooking.

Tags: fatty fish, food source, food source Vitamin, source Vitamin, fish such, fortified milk, From Food

What Are The Benefits Of Fish Oil Vitamins

Fish oil is one of the most popular and necessary dietary supplements currently on the market. Because fish oil is jam-packed with omega-3 fatty acids, it offers essential support to all parts of the body: the brain, skin, heart, joints and more.

The Brain

The human brain is composed largely of omega-3 fats, so fish oil is important in maintaining brain health. Omega-3 supplements can boost IQ and memory, and may also prevent dementia, depression, psychosis and ADHD.

The Heart

Fish oil is essential to supporting heart health. It can lower cholesterol, tryglicerides and blood pressure, leading to lower rates of heart attack and stroke.

Pain Relief

Omega-3 fatty acids found in fish oil act as natural anti-inflammatories, making them important supplements for anyone with inflammatory diseases, including rhematoid arthritis.

Cancer Prevention

Colon cancer, prostate cancer and breast cancer are among the biggest killers in America, but they can all be diminished using daily supplementation with fish oil.

Skin and Hair

Fish oil can prevent and treat eczema, acne and other common skin disorders, while also enabling the growth of thicker, lusher and stronger hair.

Tags: fatty acids

Foods To Help With High Potassium Levels

High potassium levels, also known as hyperkalemia, can inhibit the electrical impulses of the heart from acting normally, which can make the heart muscle stop beating, resulting in a fatal heart attack if left untreated. If you have seen signs of high potassium in your body, such as heart palpitations, upset stomach or a very slow pulse rate, contact your doctor right away. In the meantime, there are a few foods that you can include in your diet that will not raise the potassium levels in your body.

Apples

Apples are low in potassium and high in vitamin A and fiber. They will not raise the potassium levels in your system and are beneficial for your digestive system.

Kale

Kale is a low potassium food that is also high in vitamins K, C and beta carotene. Kale can improve immunity and will not raise potassium levels.

Berries

Berries, such as blueberries and blackberries, are extremely high in antioxidants and low in potassium. Berries can be eaten without an increase in potassium levels and can also help your body fight off infections.

Mushrooms

Mushrooms will not raise potassium in the body and are high in vitamin D, which can reduce cancer risks.

Pasta

Pasta can be eaten without the risk of increasing potassium in the body. It is low in potassium and high in complex carbohydrates, giving the body much needed energy.

Tags: potassium levels, raise potassium, will raise, will raise potassium, raise potassium levels

Acidbase Titration Science Fair Projects

Students use titration to determine the chemical properties of unknown liquids.

Titration is a process that students use to calculate the concentration of an unknown solution by making it react with a substance of a known concentration. This method is typically used to find the pH level of a substance of unknown concentration. The process is completed by adding small amounts of a liquid of known concentration to the unknown substance. While doing this experiment, the liquid of the known concentration is called titrant, and the substance the concentration of which is not known is called titrand or analyte.

Finding Concentrations

Students take a small quantity of the substance they want to identify, and put it into a small beaker or flask. At the beginning of the experiment, students measure the pH of the unknown liquid. Students then incrementally add small amounts of titrant to the unknown solution, taking pH readings after each step. They plot the changing pH of the solution versus the amount of titrant added. At the end of the experiment, students use the volume of the titrant used, and information on its concentration and the resulting pH level to calculate the concentration of the titrand.

Determining Acid Strength

For this experiment, students fill a buret with sodium hydroxide solution (NaOH). Students then place a defined quantity of vinegar, which contains acetic acid, into a beaker. By using the steps defined above, students can identify the concentration of acetic acid in the vinegar. As they add small amounts of NaOH to the vinegar, the pH level of the household acid changes, and when the experiment is over, students can calculate the concentration of acetic acid in the vinegar. By performing the experiment a number of times, with various types of vinegars, they can study the acidic concentration of this common household product.

Evaluating Fruit Juices

Fruit juices are also a naturally occurring acid. Orange juice is slightly acidic, as are juices from other citrus fruits. The titration process allows students to measure and identify the concentration of acids in common fruit juices. Because vitamin C is found in acidic fruit juices, the experiment can also be used to determine the amount of vitamin C in a fruit juice.

Evaluating Antacids

When the concentration of an acid is known, titration can determine how much antacid is required to neutralize an acid, as well as determine the strength of the antacid material. In this experiment, students take an antacid tablet and crush it with a pestle and mortar. Students take equal amounts of the antacid, and mix it into a solution so that the experiment can be completed a number of times. In this case, rather than titrating the solution with a base such as NaOH, students use hydrochloric acid (HCL) of known concentration as the titrant. By adding incremental amounts of HCL to the crushed antacid tablet solution, students can calculate the strength of the antacids. Students can use this project with multiple brands of antacids to determine the strength of various antacids and predict their effectiveness.

Tags: experiment students, known concentration, acetic acid, calculate concentration, small amounts

Does Vitamin E Oil Help Fading Of Acne Scars

Introduction

While vitamin E oil is frequently recommended as a way to heal acne scars, there are few studies that support this claim. Many people believe that using vitamin E oil topically can fade acne scars, and other types of scarring. Vitamin E oil is natural and inexpensive, so try to fade your acne scars with this over-the-counter product before trying more expensive and involved treatments.

The Advocates of Vitamin E Oil

The article "Can Vitamin E Reduce Acne Scars?" at the Acne Myths website states, "Vitamin E has been shown to promote healing and reduce the appearance of scars when applied topically." Many dermatologists and plastic surgeons also recommend vitamin E oil. Plastic surgeon Dr. Joel Studin believes that vitamin E oil is helpful with all types of scarring. He recommends that his patients use vitamin E oil after any cosmetic procedure to reduce the appearance of scars. All scars, whether acne, depressed or raised scars, are caused by the amount of collagen in the wound area. Collagen is a protein found in the dermis, or middle layer, of the skin. When the skin suffers an injury, such as a pimple, it heals itself by producing scar tissue to cover and protect the wound. People heal in different ways; some acne sufferers have dark discolorations, ice pick scars or pockmarks, or thick scars like keloids. In his article "Scarring," Dr. Studin writes that vitamin E oil helps "by reducing the strength of the three strands that form collagen." When rubbed into the scars, the vitamin E oil breaks down the collagen fibers that form the scars. The oil makes the scar "softer and more pliable," and in time, it can fade away or become less noticeable.

The Detractors of Vitamin E Oil

A study at the University of Miami tested the efficacy of vitamin E oil on scars. In the study, the subjects used two products on different scars. One product was a standard moisturizer, while the other was the same moisturizer with vitamin E oil added. After 12 weeks, the researchers and the test subjects reviewed the scars; in 90 percent of the cases, no improvement was seen. In 1/3 of the cases, the test subjects developed an allergic reaction to the vitamin E. However, this study is not without its controversy. Some researchers complained that the amount of vitamin E oil used, 315 IU (international units) was too low to have any affect on scars. Researchers also pointed out that the number of subjects in the study (15) was too small. Another point of contention was that the study was only three months long, too short a period to prove that vitamin E oil has no affect on scars, including acne scars.

Tags: that vitamin, acne scars, affect scars, appearance scars, reduce appearance, reduce appearance scars, test subjects

Shop Cheap For A Large Family

Purchase rarely used items with short shelf lives in normal-sized quantities to avoid waste.

With ever-increasing grocery prices, having lots of mouths to feed quickly becomes expensive. Shopping at discount wholesale clubs, outlets and discount stores instead of at supermarkets and malls can save your family lots of money, especially when buying in bulk and using newspaper or online coupons. Learn take advantage of these cost-cutting techniques to shop for your large family without spending a fortune.

Instructions

1. Shop for your family's food, personal care, medications and household supplies at discount warehouse clubs. Although it costs a fee to join, you can save hundreds or even thousands over the course of a year instead of shopping at the grocery store.

2. Purchase items with long shelf lives in bulk to maximize savings without having to throw away unused, expired products.

3. Shop for paper products such as paper towel, bathroom tissue, napkins and paper plates in bulk.

4. Shop for pantry items with long shelf lives such as cereals, coffee canned goods and grains in bulk at warehouse clubs.

5. Purchase meats in bulk and freeze excess quantities for future use.

6. Purchase personal care products such as shampoo, razors and mouthwash in large containers, sizes or packages instead of buying several small ones. Purchase three-, six-, nine- or 12-packs of toothpaste, shaving cream, soap and deodorant.

7. Purchase vitamins and medicine in large containers or sizes and have prescriptions filled at the discount warehouse club instead of a pharmacy to save money and take advantage of wholesale prices on these costly necessities.

Tags: items with, shelf lives, containers sizes, discount warehouse, items with long

Vitamin K

Everyone knows the importance of taking Vitamin C to help strengthen the immune system and avoid scurvy, and that B complex vitamins help to combat stress, but other equally important vitamins are often overlooked. Vitamin K is one of these essential, but often ignored vitamins that perform many vital functions in the body.

History

This fat soluble vitamin was discovered in 1930 by Henrik Dam, a Danish scientist, while studying cholesterol-free diets in chickens. Dam had inadvertently removed Vitamin K from the chickens' diet, causing them to hemorrhage and bleed to death. The chickens did not recover when they received purified cholesterol in their diets, thus alerting Dam to the fact that there was a second substance that had been removed and was responsible for helping the blood to clot.

Function

Vitamin K is essential for blood clotting. It is necessary for bone growth and repair, and can help prevent osteoporosis by improving bone density. Deficiency of this important vitamin may lead to Alzheimer's disease. Vitamin K can help to stave off cardiovascular disease by prevent hardening of the arteries, and it has been shown to have anti-cancer effects. The September 2003 issue of the "International Journal of Oncology" published a study showing that lung cancer patients treated with Vitamin K exhibited slower cancer cell growth. Vitamin K deficiency may lead to poor blood sugar control and diabetes-like symptoms.

Types

There are three types of Vitamin K; two are natural, and one is synthetic. Vitamin K1, also called phylloquinone, is found in plants. Vitamin K2, known as menaquinone, is produced by the friendly bacteria that line the human digestive tract. A third type, vitamin K3, or menadione, is produced synthetically in a laboratory.

Considerations

The recommended intake of Vitamin K for adults ranges from 75 to 120 mcg. There is no toxicity associated with high intakes of the natural forms of Vitamin K, but the synthetic form, Vitamin K3, may be toxic in high doses. Vitamin K, like all fat-soluble vitamins, is stored in human fat tissue. Individuals with digestive disorders, such as Crohn's disease, colitis or celiac disease may need extra Vitamin K. Alcohol, antibiotics and aspirin can all lead to deficiencies of this vitamin, and those who suffer from heart disease or osteoporosis will benefit from higher levels of intake.

Sources

According to the United States Department of Agriculture, the foods highest in Vitamin K are kale, collards, spinach, turnip greens, mustard greens, Brussels sprouts, broccoli and onions. All leafy green vegetables contain high amounts of Vitamin K, as do blueberries, plums, black-eyed peas and lentils. Vitamin K is best absorbed when eaten with some amount of fat, such as butter or olive oil.

Tags: Vitamin help

Test For Vitamin Deficiencies

Test for Vitamin Deficiencies

Slow-healing bruises, brittle nails and flaky skin are all symptoms of vitamin and mineral deficiencies. They exist as helpful signals indicating that our body is lacking nutrients, though many either ignore the problem or choose to treat the symptom instead of the cause. Conducting a simple self test of tracking symptoms will remind and motivate you to eat a more nutritional diet. However, certain signs can indicate a more serious problem, so it's important to maintain regular checkups with your doctor.

Significance

Vitamins and minerals are essential nutrients that our body needs in order to grow, function and develop normally. Nutritional deficiencies can lead to many problems including hormonal imbalances that can cause mood swings, depression, as well as other health problems like scurvy (a sign of vitamin C deficiency) and other degenerative conditions.

Facts

It's important to keep in mind that lifestyle habits and stress can affect the absorption of nutrients. According to the American Journal of Public Health, smoking and drinking alcohol depletes vitamin C in the body. Additionally, a cup of coffee can cut iron absorption to one-third because of tannic acid, which is also found in teas.

Considerations

Vitamin deficiency also affects mineral absorption. For instance, vitamin D helps the body absorb calcium, which is crucial for building bone density and strong teeth. Calcium also helps metabolize iron and aids muscle movement when combined with magnesium. A rich source of calcium can be found in milk, cheese, yogurt, tofu, spinach and other green leafy vegetables.

Detection

Although there is no surefire way to test for vitamin deficiencies without getting a blood or urine test, you can get a rough idea by taking a step back every other week and asking yourself the following questions:

1. Do I show any outward signs such as having a lack of energy, inflamed gums, acne, dry skin, dandruff or slow-healing bruises?

2. Currently what is the bulk of my diet?

3. Am I eating too much of one food group?

4. Am I eating enough fruits and vegetables?

Identification

Vitamin A is important for good vision, skin and hair. Food sources include dairy products, spinach, broccoli, lettuce, carrots, peppers, sweet potatoes, melons and mangoes.

Vitamin B6 is important for breaking down proteins and fats. Deficiency signs include water retention, muscle tremors and cramps. Food sources include nuts, cereals, broccoli and cauliflower.

Vitamin B12 is important for a healthy nervous system. Deficiencies are more difficult to detect since it takes a long time to show up. Anemia is a common result. Food sources include lean red meat, eggs and cheese.

Vitamin C maintains a healthy immune system, helps repair tissues and quickens the recovery of wounds. Deficiency signs include nose bleed, inflamed gums, chronic fatigue, red pimples and frequent colds. Food sources include citrus fruit, strawberries, kiwis, peppers and broccoli.

Vitamin D affects the absorption of calcium, which is important for strong teeth and bones. Deficiency symptoms include hair loss, tooth decay, painful bones. Sources include sunlight, dairy products, eggs and fish.

Vitamin E is a powerful antioxidant that helps slow the aging process and helps repair skin tissues. Food sources include sunflower seeds, peanuts, peanut butter, almonds, wheat germ and asparagus.

Prevention/Solution

Include lots of fruits and vegetables in your diet to decrease chances of vitamin deficiencies and maintain a healthy body. Before taking any kind of supplements, consult your doctor. An excess of certain vitamins can be toxic, such as vitamins A and B6. The safest route is to eat a well-balanced diet by following the food pyramid and eating plenty of fruits and vegetables.

Tags: Food sources, Food sources include, sources include, fruits vegetables, Vitamin important, calcium which, dairy products

Vitamin D Supplements

About Vitamin D Supplements

Vitamin D has been the focus of many health studies. Health and nutrition experts advise that most of us don't get enough of the vitamin. Consequences can include poor health, including increased risk of death from stroke; heart attack; and all-cause mortality, including cancers, infection and autoimmune diseases.

Considerations

According to estimates, 1 billion people worldwide are either deficient in vitamin D or have some form of insufficiency. An article published July 2007 in The New England Journal of Medicine estimates that vitamin D deficiency is common in adults and children, despite the addition of vitamin-fortified food to our diet.

Most tissues and cells of the body contain vitamin D receptors, designed to convert inactive 25-hydroxyvitamin D circulating in the body to the active form, 1,25-dihydroxyvitamin D.

Our biggest natural source of vitamin D is from sunshine---without daily sunshine, the body cannot convert vitamin D to its active form. Most of us don't get enough sunshine, nor do we consume sufficient quantities of fortified foods to meet the body's demand, making vitamin D supplements a viable alternative for disease prevention.

Theories/Speculation

The adequate level of vitamin D for the body still hasn't been determined. Most nutrition experts agree that without sunshine exposure, most children and adults need approximately 800 to 1,000 IU (international units) of vitamin D daily.

Significance

Disease prevention isn't the only reason the body needs vitamin D. Without adequate levels, calcium and phosphorus are poorly absorbed in the intestine. Both are essential for bone health and optimal cellular function.

Prevention/Solution

Taking vitamin D supplements is recommended, in addition to 20 minutes of sunshine daily. Foods that contain vitamin D include mushrooms and oily fish. Milk, Swiss cheese, fortified juice and cereals should be included in a healthy diet.

Vitamin D supplements are supplied as vitamin D2 or vitamin D3. Vitamin D3 is believed to be more effective because of the manufacturing process and the way they are metabolized. Both forms will work in combination with dietary intake of vitamin D-rich foods.

Many vitamin D supplements have been reformulated to the more readily metabolized vitamin D3. Ask your pharmacist for a recommendation, or read the label on the bottle before your purchase.

Warning

More is not better. Though rare, vitamin D intoxication (more than 50,000 IU per day) can lead to high levels of calcium and phosphorus in the bloodstream, leading to kidney problems.

If you take certain medications, you may be at even more risk of vitamin D deficiency. Examples include Prednisone, which can lead to bone loss; the weight-loss drug Orlistat; and the seizure disorder medications phenobarbital and phenytoin (Dilantin).

Tags: vitamin supplements, active form, calcium phosphorus, contain vitamin, levels calcium

Write A Mini Paper

Mastering the formula for a mini-paper can simplify homework assignments.

The requirements of a mini-paper vary by school and instructor, but in general, a mini-paper is a basic five-paragraph argument essay that identifies a topic, offers a thesis, and provides evidence in support of that thesis. The first paragraph introduces the subject in increasingly specific terms and makes a statement, or thesis, about the writer's position. Three support paragraphs come next, followed by a conclusion that summarizes the supporting points and restates the thesis in the affirmative. A student can use this simple template as a basis for mini-papers on effectively any subject.

Instructions

1. Introduce the subject. Start with a broad scope and narrow to define the paper's specific topic. For example, an essay about the importance of taking Vitamin C supplements may start with a few sentences about how the body uses vitamins and minerals in general, then mention the effects of Vitamin C in particular.

2. Create a thesis. The thesis should be a comprehensive statement that clearly states the writer's position on the given subject. Simple qualitative words can help formulate a thesis: The subject is good because... The subject is bad because... People who support the subject are right because... People who support the subject are wrong because...

A thesis in the Vitamin C example may state that taking Vitamin C supplements is essential to a person's health, or it may state that Vitamin C supplements are ineffective and should not be taken.

3. Augment the thesis by introducing three supporting points. These supporting points will correspond with the three main body paragraphs that follow the introduction. If the writer's thesis is that Vitamin C supplements are good for one's health, his complete thesis sentence may look like this: "Because Vitamin C boosts the immune system [point #1], promotes healthy bone growth [point #2], and because the modern American diet does not include enough naturally occurring Vitamin C [point #3], supplements containing Vitamin C should be a regular part of our daily diet." This will be the final sentence of the introduction, which gives the reader a convenient "road map" for the rest of the paper.

4. Write the supporting paragraphs. These paragraphs correspond to the supporting points introduced in the thesis statement and should come in the same order. Each body paragraph should contain evidence from research to lend credibility to your argument. The third point should be the strongest support for the thesis, to leave a lasting impression in the reader's mind. If you realize one supporting point is weaker or stronger than you originally thought, don't worry. Just reorder the paragraphs and make sure to make the same changes in order to the thesis statement.

5. Write the concluding paragraph. The conclusion should restate the thesis and summarize supporting points without being repetitive. Rather, rephrase these elements in a concise and compelling manner. Be sure not to introduce new information in the conclusion.

Tags: supporting points, Vitamin supplements, because People, because People support, People support

Know If Broccoli Is Decayed

Avoid purchasing broccoli with thick or tough stems.

Broccoli contains many vitamins and nutrients, such as vitamin A, vitamin C, fiber and protein. After you purchase fresh broccoli, it needs used within at least three days because the vitamins will begin to diminish. Since broccoli has a short storage life, the produce requires an inspection before you consume it to determine if the vegetable has decayed. Consuming decayed or spoiled broccoli can cause you to become ill. Follow these steps to determine if broccoli is decayed.

Instructions

1. Examine the florets on the broccoli. If the florets appear yellow instead of green then they have started to decay. Fresh broccoli will appear dark green in color.

2. Look at the broccoli carefully to inspect if for signs of mold. Mold will appear as areas of discoloration on the produce. Discard the broccoli immediately if you notice mold.

3. Touch the broccoli to feel the texture. Avoid broccoli that appears soft or slippery because this indicates spoilage.

4. Smell the broccoli closely. If you notice an odd odor or foul smell, discard the broccoli as this indicates it has gone bad.

Tags: this indicates, will appear

Eat Beets

Beet roots and greens are full of vitamins and minerals.

Beets are root vegetables that are available in a variety of colors, from deep red to yellow, and even striped. They're full of potassium and magnesium, and contain betaine and folate that work together to reduce levels of homocysteine in the blood, which has been linked to heart disease, stroke and dementia. Their deep red color comes from betacyanin, a powerful antioxidant. Beets can be eaten raw, steamed, boiled or baked. The greens are packed with fiber, calcium, iron, vitamin A and vitamin C. In Eastern and holistic medicine, beets are believed to tonify the yin and purify the blood.

Instructions

1. Beets come in a variety of colors.

Purchase fresh beets with the greens attached from your grocer or farmer's market from summer through winter. Cut the greens about one inch from the root. Gently scrub the beet clean. Leave the skin intact if you're going to boil, steam or bake them, or peel them if you're enjoying them raw.

2. Slice beets in half to bake, steam or boil.

Bake the beets by slicing them in half and placing them in a glass baking dish with about 1/2 inch of water. Cover with foil and bake in a 425 degree Fahrenheit oven for 30 to 45 minutes, or until tender. Boil or steam halved or quartered beets for 20 to 30 minutes until tender. Allow them to cool and the skins will slip off. Enjoy them as a side dish with a little orange zest, butter or ginger.

3. Beet soup is colorful and satisfying.

Make gingered beet soup. Bake or boil 8 red or golden beets; allow them to cool. Grate or julienne two peeled beets. Cut the remaining 6 beets into 1-inch cubes, and place them in a blender or food processor. Add 2 cups of chicken or vegetable stock, 1/2-inch piece fresh ginger, and 1 tbsp. balsamic vinegar. Puree, then pour into a medium pot and simmer for 10 minutes. Stir in the grated beets. Serve with a garnish of sour cream, parsley or chives.

4. Eat them raw. Slice beets paper thin or grate them for a colorful, sweet, earthy addition to salads. They also make nutritious juice. Use small beets and fruits and vegetables such as carrots, cucumbers, celery, orange and pineapple. Raw beet juice can be strong tasting, so use one part beets to four parts other fruits and vegetables for a tasty balance of flavors.

5. Don't toss the greens!

Wash the greens thoroughly to remove sand and grit, then cut them into ribbons, discarding the tough, thick stems. Steam them or saute the greens in a little olive oil, garlic, onion, or red pepper flakes for a quick, nutritious side dish. Beet greens are similar to kale and collard greens.

Tags: about inch, dish with, fruits vegetables, minutes until, minutes until tender, side dish, Slice beets

Vitamin B12 Shots Vs Supplements

Vitamin B12 injections and supplements can provide benefits for those who are deficient in the vitamin. You can easily become deficient if you do not eat much animal protein, suffer from an infection or take medications to reduce the acid in the stomach.

VitaminB12 can provide many benefits.

Injections

Vitamin B12 injections begin to work immediately, as it goes directly into the bloodstream. Those deficient in the vitamin will notice an overall sense of more energy.

Supplements

Vitamin B12 in a supplemental form is a good idea to take, though taking it in pill form tends to not be absorbed by the body. Taking B12 Sublingual is a better way to ingest it since it melts in the mouth and goes into the bloodstream faster.

Significance

Currently there is no evidence to support that B12 shots are more effective than the Sublingual method. The main problem with B12 is that it is hard for the body to absorb; in pill form it can be destroyed by the digestive system.

Considerations

Many people like B12 shots because of the instant energy they feel afterward that lasts several days. B12 shots can be rather costly, at about $25 per injection as of October 2009.

Final Thoughts

Elderly people and those with weakened immune systems normally benefit from B12 shots rather than the supplements.

Tags: deficient vitamin, into bloodstream, pill form, shots rather, Vitamin injections

Vitamins That Give Amazing Energy

Vitamin B's are essential for creating energy for the body.

Vitamins are essential for the production, sustainability and reproduction of energy. A balance of all the body's required vitamins are important to maintain energy levels. However, there are a few vitamins that play a larger role in energy creation. Vitamin B's are the energy creators, but in order for the body to utilize that energy, all its other parts have to be properly nourished.

Vitamin B12

Vitamin B12 is the most important vitamin for energy production. It allows genes to function normally, produces energy, boosts the formation of blood cells and keeps the body's immunity levels up. When immunity levels are high the body doesn't have to use as much energy fighting illness, leaving people with more energy for other things.

Vitamin B5

Vitamin B5 is necessary for the body's energy production and the regulation of the adrenal stress hormone. According to the Vitamins and Nutrition website, B5 is known as the "anti-stress" hormone, which is important to preserve energy because stress wears out the body's energy supply.

Vitamin B2-Riboflavin

Vitamin B2-Riboflavin is needed for oxygen utilization and prevents fatigue, blindness, anemia and dehydration. When the body intakes oxygen, the better it is utilized and circulated the less hard the major organs have to work and therefore less energy is wasted. The blood needs at least 97 percent oxygen levels for the body to function properly.

Vitamin C

Vitamin C is an antioxidant. It boosts the immune system to fight bacteria and germs and helps the body heal faster. Vitamin C has a rejuvenating effect on the body, especially if someone is recovering from being ill. It supplies the body with a little extra shot of energy to bounce back to its normal levels after being sick.

Tags: Vitamin Vitamin, body energy, energy other, energy production, immunity levels, Vitamin B2-Riboflavin

What Foods Are High In Vitamin B12

Vitamin B12 is important to the development of myelin on our nerve cells and the formation of red blood cells in our bodies. People who do not get enough B12 in their diets can suffer from a variety of symptoms, including a general weakness and nervousness as well as impaired blood clotting and problems with memory. The World's Healthiest Foods (WHF), a website run in conjunction with the George Mateljan Foundation, also explains that eating a diet high in vitamin B12 can help improve the process of metabolism, especially when eating proteins and carbohydrates (see Resources).

Beef

Certain cuts of beef are very high in vitamin B12. Calf liver provides close to 700 percent of the daily recommended allowance for B12. Beef tenderloin is another very good source, according to the WHF organization.

Fish

Several types of fish and shellfish are "excellent" and "very good" sources of B12 that provide more than 75 percent of the daily recommendations. Shrimp, salmon, scallops, halibut and cod are smart choices for incorporating B12 into your diet.

Game Meats

Venison and lamb, in 4 oz. portions, contain high amounts of vitamin B12. They weigh in at 3.6 micrograms (mcg) and 2.45 mcg, respectively.

Dairy Products

Two percent milk and lowfat yogurt are rich in vitamin B12 and are good sources of the vitamin for vegetarians.

Eggs

Though not as high as other sources of protein, eggs can provide a good dose of B12, especially for those who do not eat meat. Each boiled egg contains 8% of the daily value of B12.

Tags: good sources, high vitamin, percent daily, very good

Control Diabetes With Natural Supplements

Supplements are a natural treatment option for people suffering from type 2 diabetes, and they can reduce the amount of insulin required to treat type 1 diabetes. (reference 2) Supplements can play a role in treating and even reversing the effects of diabetes, but the best course of treatment is a change in diet and regular exercise. (reference 3) While supplements should not be the only treatment used, knowing which supplements to take can greatly reduce your dependence on insulin and the symptoms of diabetes. (reference 1)

Instructions

1. Take the antioxidant known as alpha-lipoic acid. This supplement can improve glucose uptake and prevent glycosylation, which causes sugars to abnormally attach to proteins. It can also improve eye and nerve health. You should start with 100 mg a day and work your way up to about 600 mg a day. Higher doses are an effective treatment for diabetic neuropathy, which causes nerve damage. (reference 2)

2. Take a magnesium supplement to enhance insulin production. Take 400 mg a day, and try to incorporate magnesium glycinate, which has less of a laxative effect than other types of magnesium supplements. (reference 2)

3. Take the antioxidant coenzyme Q10, which has been linked to heart health. You should take around 60 to 100 mg a day. Be sure to take a coenzyme Q10 supplement with your largest meal of the day. (reference 2)

4. Take a supplement that contains the mineral vanadium. Vanadium performs a function of insulin, helping with the transportation of glucose into cells. It can reduce the effects of diabetes in people with type 1 and type 2 diabetes. Take about 45 to 150 mg a day. Be sure to monitor your blood sugar levels carefully while taking a vanadium supplement. (reference 3)

5. Take vitamin C and vitamin E supplements to help control your diabetes. Vitamin C prevents glycosylation, which causes sugars to abnormally attach to proteins, and is safe to take at most levels. The only side effect, loose stool, occurs in patients taking over 2000 mg a day. Insulin sensitivity can be improved by taking high doses of Vitamin E. Take approximately 1350 IU per day. (reference 3)

6. Take biotin, a B vitamin that's necessary for your body to metabolize carbohydrates, fats, and proteins. Insulin sensitivity and glucokinase activity, which aids the liver in using glucose, can also be improved by taking a biotin supplement. Blood glucose control can be regulated with the use of biotin in patients with type 1 and type 2 diabetes. Damage to the nerves in the feet, a condition known as diabetic neuropathy, is another symptom that can be treated with biotin. Take approximately 9 mg a day. (reference 3)

7. Take supplements with omega 3 fatty acids, which help build up cell walls and provide energy. Your body doesn't make omega 3 fatty acids, but supplements that include flaxseed oil contain plenty. Take the equivalent of one to two tablespoons of flaxseed oil a day. Fatty fish also contain omega 3 fatty acids, but avoid relying on them for your daily dose. Flaxseed has much higher amounts and has no risk of toxicity poisoning or contaminants as fish oils do. Other sources for omega 3 fatty acids include evening primrose, borage, walnuts, and wheat germ. (reference 3)

Tags: reference Take, fatty acids, omega fatty, omega fatty acids, type diabetes, which causes, abnormally attach

Stimulate Testosterone

Testosterone isn't just useful for tackling football players and prize fighters. It's the king of hormones in men, primarily responsible for many things in their bodies such as regulating sex drive, maintaining male characteristics like physical strength and body shape, governing sperm production and quality as well as forming personality traits from athletes to poets. It also plays a role in assertiveness and creativity--two valuable qualities. Stimulating it is simple.

Instructions

1. Diet appropriately to stimulate testosterone production. Protein is good, but should be paired with high carbohydrate and low fat intake as well. These vitamins must be a part of the diet: vitamin A, B6, vitamin C, boron, zinc and branched-chain amino acids whether taken through food or supplements. Also get good fats in the diet, meaning monounsaturated and omega-3 and 6 polyunsaturated fats.

2. Train in the morning. Testosterone levels are generally higher in the morning according to studies. Testosterone is also increased after a resistance training workout, or weight lifting, because the muscle mass that's being worked releases the testosterone.

3. Do multi-joint exercises when working with weights such as squats and hang cleaning. It releases more testosterone than isolated movements. Also have a short rest time in between sets even if it means decreasing the amount of weight--rest time should be about one minute. It's a catch 22 because higher weight also leads to more testosterone, so keep weight up as high as possible with short rest times. Keep in mind, time under tension which must range between 40 and 70 seconds.

4. Maintain a healthy weight. As people get older and more overweight, testosterone levels begin to drop. Exercise to gain lean muscle and fat loss.

5. Use healthy alternatives for testosterone injections, gels or other replacements. For building muscle use creatine monohydrate. For vitality and energy use multivitamins and for sex drive use something your doctor recommends.

6. Practice self control and stress management. Stress leads to cortisol production and that leads to low testosterone production. High blood pressure from stress and other causes also lowers testosterone.

Tags: more testosterone, short rest, testosterone production

Vitamins Containing Testosterone For Men

Testosterone is a steroid hormone that is part of the androgen group. It is primarily known as the male sex hormone although it is also secreted in the ovaries of females, too. Men, in particular, need testosterone to strengthen their bones and promote overall health. There are some vitamins that contain testosterone to improve the well-being of men.

Facts

Known as the "male hormone," testosterone is produced in the testes. It is responsible for the development of male sexual qualities such as deep voices. It is also credited for the formation of strong muscles and bones. Testosterone is known as the most potent member of the androgen family. In men, high levels of testosterone mean that there is a lower risk of high blood pressure and heart problems.

Vitamin C

As a water-soluble vitamin, Vitamin C is needed in order for the body to properly grow and develop. This particular vitamin is essential in the production of hormones such as androgen, estrogen, and progesterone. Thus, it is essential in helping men produce the testosterone they need. In addition to this, Vitamin C is needed to form the collagen required to create blood vessels.

Vitamin C cannot be stored in the body because the unused amounts are expelled through the urine. It has to be supplied through the food one consumes.

Vitamin D

Vitamin D is a kind of fat-soluble vitamin. It is present in some types of food although it is mostly obtained when ultraviolet rays from the sun come in contact with the skin. When this happens, vitamin D synthesis occurs. Vitamin D is connected with testosterone in men because the encoding genes that are in charge of functions of cells are controlled in part by Vitamin D. It can also protect the membranes of cells against damage caused by free radicals and can thus help protect the testes.

Vitamin B6

Vitamin B6 is a vitamin that comes in three forms: pyridoxine, pyridoxal, and pyrodoxamine. It is an important vitamin because it is needed in protein metabolism as well as red blood cell metabolism. In addition to this, vitamin B6 is needed by the nervous and immune systems in order to function properly. For men, Vitamin B6 is necessary in maintaining normal levels of testosterone because it regulates the balance of androgen production.

Vitamin A

An important component in maintaining the normal functions of the reproductive organs, vitamin A promotes the production of testosterone in men. The reason for this is that Vitamin A can cross the blood-testis barrier and thus be converted in its active form, which is retinoic acid. In addition to this, vitamin A can lessen the production of the female hormone estrogen in men. As a result, the production of testosterone is enhanced.

Tags: addition this, levels testosterone, maintaining normal, male hormone, production testosterone

Remove Scars With Vitamin E

The formation of scars is due to the skin trying to repair itself after a trauma or injury. The fibrous scar tissue is easily distinguished because the scar cells are of a lesser quality and lighter in tone than regular skin cells, and are more functional than aesthetically pleasing. Scar removal has been a long sought-after venture, but scars are never really completely removed or healed, either medically or cosmetically. Medical interventions may even injure skin further. Natural home remedies, such as Vitamin E, are safer and have no side effects. Vitamin E has great antioxidant properties, is a repairer of damaged skin, a deep moisturizer, a skin protector, an anti-aging agent, and has anti-inflammatory properties.

Instructions

1. Take Vitamin E capsules, 200-400 I.U., with your daily dietary supplements as an internal means of healing. Vitamin E contains antioxidant properties that restrict free radicals from forming and damaging the skin further. It will also keep the skin strong, soft, hydrated and flexible as it heals.

2. Break open Vitamin E capsules, spread liberally on top of the scars, and leave on overnight. Continue this daily until the scar is healed. This should help the healing process of the skin cells and help lighten the scar tissue. For best results, you must apply Vitamin E as soon as you see the scar because the longer it has been since the skin injury, the less effective any skin regimen will be in healing and lightening the scar tissue. Mix aloe vera paste with Vitamin E oil and apply several times a day for extra healing potency.

3. Eat foods that contain Vitamin E to help the healing process from the inside out. Foods such as green leafy vegetables, fresh fruits, eggs, sunflower seeds, almonds, olives, blueberries, cucumber, wheat germ, and protein-rich foods are good sources of Vitamin E. It is very important that the Vitamin E be taken while the injury is still in the healing stage to be most effective.

Tags: scar tissue, antioxidant properties, healing process, help healing, help healing process, skin cells, skin further

Calcium & Vitamin D Side Effects

Calcium & Vitamin D Side Effects

Most people know that calcium prevents osteoporosis, a bone-weakening disease, and vitamin D prevents rickets, a bone deformity condition in children. While the list of the benefits of normal levels of calcium and vitamin D can go on and on, too much of a good thing may result in detrimental side effects.

Common Side Effects

"Milk does a body good," has been the slogan of the National Dairy Council for years, and they appear to be right. Fortified milk, not only is a good source of calcium, but also a ready source of vitamin D. In a study conducted by Columbia University in New York City, nearly 85 percent of the elderly entering nursing homes had symptoms of osteoporosis. They concluded that this bone-weakening disease, which causes bone fractures and tooth loss, was attributed to low vitamin D. While low levels of vitamin D can lead to bone disease, high levels can cause heartburn, difficulty swallowing, chest pain, stomach pain, nausea and constipation.

The 1994 National Institutes of Health Consensus Development Conference on Optimal Calcium Intake noted that calcium consumption up to levels of 2,000mg per day should be safe for most people. Although temporary, higher levels of the mineral is also known to cause constipation, belching, bloating and gas. High levels of calcium can cause also kidney stones. It is not necessary to cut back on dairy products, however, if you do get kidney stones. Normal levels, as opposed to low levels, of calcium in your diet actually reduce the risk of kidney stones.

Gallstones may also result from excess calcium in the diet. While higher levels of calcium seem to prevent gallstones in men, it is just the opposite with women. Alan Hoffman, M.D., Ph.D, professor at University of California, says that animal studies indicate that diets high in calcium enhance the formation of gallstones.

Rare Side Effects

Vitamin D is stored in fat cells. Too much of the vitamin taken over long periods of time, can cause calcium buildup in the soft tissues of the body. This, in turn, can result in irreversible kidney damage. Additionally, large amounts of vitamin D can lead to birth defects.

Conversely, inadequate levels of vitamin D can inhibit intestinal absorption of calcium, causing hypercalcemia, or an excess of calcium in the blood. Symptoms include headache, anorexia, nausea, vomiting, gastrointestinal disturbances, abdominal cramps, dry mouth, metallic taste, weakness, fatigue, muscle and bone pain, ataxia, tinnitus, and vertigo. More severe stages of hypercalcemia may show up as mental confusion, hypertension, cardiac arrhythmias, seizures and renal insufficiency.

Calcium Dosage Recommendations

The daily adult intake level for calcium, set by the Consensus Development Conference of the National Institutes of Health is 1,000mg taken with food. Men and women over the age of 65 should up their dosage to 1,500mg a day.

Vitamin D Dosage Recommendations

The daily recommended dosage of vitamin D is 400 IU. Because vitamin D can be so toxic in large amounts, never take more than 600 IU daily, especially during pregnancy, unless prescribed by a doctor. Vitamin D may also pass into breast milk, so always consult a physician if breastfeeding.

Drug Interactions

Mineral oil can decrease the absorption of vitamin D. Do not take the vitamin with antacids and laxatives. Prescribed medications such as digoxin, phosphate binders and thiazide diuretics should not be taken in combination with vitamin D.

Do not take calcium in the morning if you are also taking a bisphosphonate like Fosamax, Actonel or Didronel that day, as the calcium will inhibit the medication's absorption. Calcium can also inhibit iron absorption and absorption of thyroid medication. Take thyroid medication in the morning, and delay calcium supplementation until afternoon or evening.

Tags: levels calcium, kidney stones, Side Effects, that calcium, bone-weakening disease, Calcium Vitamin, Calcium Vitamin Side

What Does Vitamin E Do For Hair

What Does Vitamin E Do for Hair?

Vitamin E is a very important vitamin for overall heath and beauty. This vitamin typically comes in a rich oil form. You can take capsules internally as a supplement to boost hair health. You can also apply vitamin E can topically as a vitamin treatment for hair. The antioxidant-rich oil strengthens and nourishes hair from the inside out. Buy vitamin E in packaged capsules or oil. You can find vitamin E oil online or at your local pharmacy.

Supplement

Take vitamin E in a supplement form to allow it to work by strengthening the hair from the inside of your body through your skin. Everything we put into our bodies affects us, whether good or bad. Putting Vitamin E into our bodies helps to maintain healthy cells and to promote new hair growth.

Hair Treatment

Apply vitamin E oil topically to the hair as a rich and luxurious treatment. Simply apply the oil to wet hair and leave it on for a few hours before rinsing it out. The vitamin will penetrate the hair shaft. This will work to strengthen your hair and add shine.

Shine

Vitamin E adds a great deal of shine to your hair, whether you take it internally or use it externally on your hair as a treatment. It adds much shine due to its composition: as an oil it naturally adds shine to your hair. The oils and omega 3 fatty acids in vitamin E coat and moisturize the hair shaft from root to tip. Using the vitamin occasionally will not make much difference, but you will see positive results after taking it consistently for a few months.

Texture

Vitamin E is an antioxidant. Antioxidants help to prevent free-radical damage. Free radicals cause us to age at a faster pace than we might otherwise, as well as to encourage disease. Vitamin E protects our cells and improves our overall health by preventing damage, thus resulting in aging more slowly. This slower aging process means improved hair texture: The hair becomes softer and more manageable.

Strength and Hair Growth

Vitamin E also strengthens the hair. The oil actually helps hair to become thicker and fuller, reducing breakage and brittleness. Massage the vitamin oil into the ends of the hair to prevent split ends. Also, massaging the scalp with vitamin E can increase circulation and promote hair growth.

Tags: your hair, Does Vitamin, Does Vitamin Hair, from inside, hair from, hair from inside, hair growth

Is Cucumber Essential Oil Extracted From The Seed

Is Cucumber Essential Oil Extracted From the Seed?

Cucumber essential oil is extracted from the seeds through a process called cold-pressed extraction. The seeds from the cucumber are ground to a fine paste, then slowly stirred until the paste clumps. Then the paste is pressed to release the oil.

Benefits of Cold-Pressed Extraction

There is minimum heat used when gathering oil through cold-pressed extraction. This process yields less oil than with the use of heat but it is of a higher quality, as heat can degrade the oil's properties.

Vitamin C

Cucumber oil contains a concentrated amount of Vitamin C, which is quite appealing to cosmetic companies, given Vitamin C's rejuvenating effects on the skin.

Proteolytic Enzymes

Cucumber oil also contains proteolytic enzymes, which help to revitalize skin with its exfoliating powers.

Dilution

Dilution is key with any essential oil and cucumber oil is no exception. A few drops of the oil per tablespoon of olive oil is a good rule of thumb.

Skin Conditions

Cucumber oil can be used to treat minor facial imperfections, such as acne. Its detoxifying effects help rid the skin of dirt and oil, thereby clearing up blemishes.

Tags: cold-pressed extraction, Essential Extracted, Essential Extracted From, Extracted From, Extracted From Seed, From Seed

The Best Foods For Nursing Mothers

Eat as you normally do while nursing, within moderation.

Apart from special foods touted to boost milk production, nursing mothers need not follow any particular eating regimen when breastfeeding. Their bodies will produce a high quality of milk regardless of what the mother may eat. Nonetheless, when nursing, make sure that calorie intake is sufficient to meet the energy demands of feeding an infant (2,500-2,800 calories daily), and include nutrient-rich foods to maintain health.

Foods Containing DHA

Many nutrients that were important for mothers to take during pregnancy are also important to include in a nursing mother's diet. Docosahexaenoic acid (DHA), an omega-3 fatty acid, is required by the infant for optimal eye, brain and nervous system development. Because the infant cannot produce DHA on its own, it must obtain it from the mother through the placenta and while breastfeeding. Nursing mothers can take DHA supplements to ensure the baby is getting adequate amounts or they can eat foods rich in DHA such as fatty fish like salmon and herring, and DHA-fortified foods like eggs, breads and cereals.

Foods Rich in Calcium and Vitamin D

Nursing mothers need about 1,200 to 1,600 milligrams of calcium daily, which will probably necessitate additional supplementation along with calcium-rich food. These foods may include dairy products, dark leafy greens, broccoli, hazelnuts and almonds. Another important nutrient nursing mothers should be vigilant about is Vitamin D. Deficiency in this hormone (it is not technically a vitamin) is more common in the modern age given urban lifestyles with limited sun exposure. Vitamin D helps the body absorb calcium more efficiently. Egg yolk is a natural source of Vitamin D, but Vitamin D can also be found in fish, butter, fortified soy milk and orange juice.

Foods High in Folic Acid

Vitamin B9, otherwise known as folic acid, is essential during pregnancy for the development of the baby's nervous system. It is still critical for the nursing baby to obtain this nutrient from its mother's milk so nursing mothers should continue taking their prenatal vitamins as well as eat foods like asparagus, cabbage, corn and chick peas. Many foods like whole grain breads and orange juice are also bolstered with folic acid.

Vitamins To Lower Blood Pressure

Vitamins to Lower Blood Pressure

More than 60 million Americans have high blood pressure. The condition can lead to heart attacks, strokes and kidney disease. Next to maintaining an ideal body weight, perhaps the most important non-drug factors in controlling elevated blood pressure are relaxation, exercise and a healthy, mineral-and-vitamin-rich diet.

High Blood Pressure Defined

High blood pressure, or hypertension, is the resistance produced each time the heart beats and sends blood running through the arteries. The peak arterial pressure of the blood, occurring just after the contraction of the left ventricle, is called systolic pressure. The lowest arterial reading is referred to as the diastolic pressure. Normal blood pressure is in the 120/80 range, while high blood pressure exceeds 140/90.

Vitamin C

According to four separate studies conducted at Tufts University in Massachusetts, the less vitamin C in the diet, the higher the blood pressure. Although the normal daily value of vitamin C is 60 mg, patients at Tufts were put on a 240 mg daily regimen. It was discovered that they were 50 percent less likely to suffer from high blood pressure.

Vitamin C strengthens blood vessel walls, making them more resistant to hypertension. In conjunction with the herb hawthorn, the vitamin dilates the blood vessels, improving the heart's pumping ability. Regimens call for 1,000 mg of vitamin C three times daily, with 100 to 150 mg of hawthorn three times a day. Some people may have to reduce the dose of the vitamin, since it can cause diarrhea. It is good to remember that foods including orange juice, pineapple juice and cantaloupes are absorbed into the body more efficiently than supplements.

Niacin

Niacin, also known as vitamin B3, is beneficial in lowering blood pressure by increasing circulation. It may also help to reduce high blood pressure in another way. According to a study in Hypertension: Journal of the American Heart Association and data from the Physician's Health Study, a long-term clinical trial, high cholesterol may lead to high blood pressure in males. Daily doses of 2,000 to 3,000 mg of niacin have been found to reduce total cholesterol and LDL cholesterol, which clogs arteries, by 20 to 30 percent. Hence, niacin-rich foods such as tuna, veal and chicken breasts may have an indirect impact on elevated blood pressure.

Thiamin

Doctors have long prescribed vitamin B1, commonly known as thiamin, to patients suffering from physical and emotional stress, and depression. A study by the University of California, Davis, found that symptoms of thiamin deficiency include fear, uneasiness, confusion and mood swings--all factors that contribute to elevated blood pressure. They further discovered that thiamin supplements can improve sleep and appetite, elements that reduce high blood pressure.

Riboflavin

Riboflavin is one of the essential B vitamins. It is a proven stress reducer and may help lower high blood pressure. In addition, riboflavin controls cholesterol buildup, which can effect blood pressure, by helping to tame harmful free radicals. Foods rich in riboflavin include poultry, fish, milk and cheese.

Tags: blood pressure, blood pressure, high blood pressure, high blood, blood pressure

Physical Properties Of Ascorbic Acid

You can find ascorbic acid, also known as vitamin C, in oranges.

Ascorbic acid is also known as vitamin C. According to "Organic Chemistry, A Short Course," humans can't synthesize ascorbic acid from glucose -- it must be consumed in their diet. You can find ascorbic acid in citrus fruits such as oranges and in tomatoes. A diet deficient in ascorbic acid can lead to scurvy, which causes loosening of the teeth, an inability to heal wounds, hemorrhaging and eventually death. Ascorbic acid has several distinct physical properties.

Structure

Ascorbic acid has a chemical formula of C6H8O6. Four of the six carbons, along with one oxygen, are arranged in a five-sided ring. This ring contains a double bonded oxygen atom connected to one of the carbons. The ring of carbon and oxygen also has a double bond between two of the carbon atoms. Attached to each of these carbon atoms is a hydroxyl group. This arrangement is rather uncommon in organic compounds and is called an enediol. The molecular weight of ascorbic acid is 176.1 grams per mole.

Acidity

While ascorbic acid does not have an acid or carboxyl group, it does have an acidic hydrogen, a hydrogen that can be easily removed. Since ascorbic acid has an acidic hydrogen, it can behave like a weak acid when dissolved in water or when reacted with other compounds. Ascorbic acid has a pleasant acid taste.

Solubility

Ascorbic acid is water soluble; therefore, vitamin C is classified as a water soluble vitamin. Since vitamin C is water soluble, your body is unable to store reserves of this vitamin, so you must consume it regularly in your diet. Ascorbic acid is sparingly soluble in ethanol. It is insoluble in both ether and chloroform.

Other Physical Properties

Ascorbic acid is a colorless to almost white crystalline solid. It is odorless. Its melting point is 192 degrees Celsius, and it starts to decompose as it melts. Ascorbic acid mixed in sodium hydroxide, sodium carbonate or sodium bicarbonate has a pH of 5.5 to 7.0, while a 5 percent solution in water has a pH of 2.2 to 2.5.

Tags: Ascorbic acid, ascorbic acid, water soluble, acid also, acid also known

What Foods Increase Sperm Count

According to the National Infertility Association, about 40 percent of all fertility problems are caused by male-factor issues such as having a low sperm count. A man is considered to have a low sperm count when he has less than 20 million sperm per one milliliter of ejaculate. The condition can be caused by biological or environmental factors, and often can be rectified by making a lifestyle change, such as eating a healthier diet. Men wishing to increase and improve the quality of their sperm should eat the following foods.

Foods high in Zinc

Zinc is essential to the healthy production of sperm. A deficiency in this trace mineral can lead to low sperm count, poor motility and reduced production. Men with lowered sperm counts should thus make sure that their diet includes foods with an ample amount of zinc. These foods include beef, chicken, lamb, pork, crab meat, lobster and salmon. Adequate amounts of zinc also can be gained from eating brown rice, pumpkin seeds, whole grain cereals, beans and peanuts.

Foods high in Selenium

Selenium is an antioxidant that can improve both the motility, shape and volume of sperm. Natural sources of selenium include Brazil nuts, walnuts, tuna, beef, chicken, eggs and cheese. However, one should take particular care when consuming selenium as too much of it can be toxic. According to Dietary Fiber Food.com, an adult should eat no more than 400 micrograms of selenium a day.

Foods high in vitamin C

Eating foods high in the antioxidant vitamin C can help improve sperm count and quality, as well as reduce a condition called "agglutination," which is when sperm become clumped together. Foods high in vitamin C include fruits such as oranges, lemons, kiwi, papaya, mangoes and tomatoes. But there also are plenty of vegetables high in vitamin C, such as broccoli, potatoes, and yellow, red and orange peppers.

Foods high in L-arginine

L-arginine is one of the 20 amino acids that constitute protein and is essential to boosting sperm volume. It can be found in high-protein foods such as peanuts, Brazil nuts, pork, chicken, beef, turkey, seafood, soybeans and chickpeas.

Foods high in vitamin E

Vitamin E is an antioxidant excellent at ridding the body of free radicals that can damage sperm. According to IVF News Direct!, the vitamin has been long understood to improve sperm volume and motility. Foods containing ample sources of vitamin E include wheat germ (particularly wheat germ oil), eggs, sweet potatoes, sunflower seeds, almonds, hazelnuts and peanuts.

Foods high in Folate

Numerous studies, including one reported in the Dutch journal "Fertility and Sterility," show that folate (folic acid) is vital in improving sperm concentration and quality. To increase your folate intake, eat plenty of leafy green vegetables, such as spinach and kale, as well as broccoli, lentils, chickpeas, organ meats, oysters, asparagus, oatmeal and avocados.

Tags: Foods high, high vitamin, sperm count, Foods high vitamin, beef chicken, Brazil nuts