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5 Common Vitamin and Mineral Deficiencies That Can Harm Your Health

Source: HealthyandNaturalWorld.com

 

Although we live in a culture of abundance and can have almost every food we want, we may suffer nutritional deficiencies that can be harmful to our health. This article will cover the five major vitamins and minerals deficiencies, how to spot them and how to restore your body from what it lacks.

In today’s abundant society we have problems of excess that would compromise our health, for example excessive consumption of salt or excessive consumption of saturated fat, but also in our society there are nutritional deficiencies that almost all of us can have, and we should give attention and treat these deficiencies as soon as possible.

1. Lack of vitamin B12

Vitamin B12 helps to build red blood cells in our body and nervous system function.

How to identify lack of vitamin B12? This deficiency may lead to a feeling of fatigue, tingling in the feet or tips of the palm fingers and even depression. You can check the lack of this vitamin by doing blood tests.

How to complete the lack in vitamin B12? You can consume it from animal source foods only: meat, poultry, fish and eggs. Vegetarians have to put emphasis on getting this vitamin from eggs, while vegans should consult a doctor and take B12 supplement.

 2. Iron deficiency

Iron is a mineral component of the red blood cells.

How to identify iron deficiency? If we lack iron we may feel anemia, fatigue and dizziness. You can find if you lack iron in a simple blood test.

How to complete iron deficiency? you need to consume animal source foods: meat, poultry, fish and eggs. Unlike vitamin B12, you can get iron also from vegetarian food sources such as beans, soy products, tahini and green vegetables. You can increase its absorption from the food if you combine it with vitamin C, which is present in oranges, tomatoes, peppers and more, for example: a combination of chicken breast with orange juice can help us optimize the absorption of iron from food.

There are some foods that interfere with iron absorption, such as calcium-containing foods like dairy products or foods that contain caffeine found in coffee and tea, so you should eat these foods separately from foods containing iron: If you had fish for lunch, drink coffee two hours after the meal. To read more in this subject click my article How To Increase Iron Levels In Your Blood.

3. Lack of Omega 3

Omega 3 is an unsaturated fatty acid that helps anti-inflammatory processes in the body. It has also been found that this acid helps reduce the risk of heart and blood vessels diseases, as well as reduces depression. Both omega-3 and omega-6 fatty acids are necessary to our bodies and we need to consume them from food.

How do you identify lack of omega 3? Omega 6 is found in almost all processed foods but Omega 3 is uncommon in the same way, leading to excess consumption of omega-6.

How to complete lack of omega 3? You can received omega-3 from fish oil. There are omega 3 supplements which are a quick solution, but alternatively you can consume two fish dishes per week (especially North Sea fish) as well as consuming walnuts and flax seed daily.

4. Magnesium deficiency

Magnesium is an essential mineral for our body. It has a great importance to proper functioning of the heart and nervous system and preventing muscle contraction. It has also been found a close relationship between lack of magnesium to an increase in blood sugar levels, and therefore it is recommended for diabetics to consume it as part of the sugar balance in their body.

How do you identify magnesium deficiency? The deficiency may arise from little consumption from food, both due to increased physical activity and calcium intake that compete for magnesium absorption into our bodies.

How to complete magnesium deficiency? Magnesium should be consumed mostly through vegetable: beans, soy products, green vegetables, nuts, seeds, almonds, avocados and whole grains such as whole wheat bread and brown rice.

5. Vitamin D deficiency

Vitamin D is very important in the absorption of calcium in the body and helps maintaining bone density.

How do you identify vitamin D deficiency? vitamin D deficiency can lead to decreased bone density and affects the function of the thyroid gland, which located in the neck and is responsible for body metabolism. Lack of vitamin D is very common today in the Western world, partly due to the use of sunscreen and less sun exposure that helps make vitamin D into its active form. Other reasons are functional problems of the liver and kidneys that help to make the vitamin obtained from food into its active form in the body. You can check the level of vitamin D in a simple blood test.

How to complete vitamin D deficiency? After consulting your physician and dietitian, you can take powder or capsules. You can also get it from the following food sources: fish, dairy products fortified with vitamin D and eggs.

To summarize, periodic blood tests and ensuring balanced menu can help to prevent many of these common nutritional deficiencies of vitamins and minerals and maintain quality of life and well-being.

Source: HealthyandNatural World.com

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Discover The 9 Amazing Antioxidants for Great Health

Source: HealthyandNaturalWorld.com

We all heard about antioxidants and how good they are for our health, but what do we really know about them and which foods contain them? Our body’s metabolism works most effectively in an alkaline environment, one that is achieved thanks to a diet rich in antioxidants. This article will show you how to get these magical components that help the process of metabolism and protect against cancer, heart disease and allergies.

Many studies prove the link between the quality of our nutrition and our health. But what is a proper nutrition? what it includes? one of the major components in balanced diet is called antioxidants. They are found mainly in fruits and vegetables, and the list of their benefits is huge: they improve the appearance of the skin, reduce the risk of heart and blood vessels disease, maintain brain function and prevent neurological diseases. They are also a major factor in preventing cancer.

What are antioxidants?

We all know that without oxygen we can not exist. But although it is essential to our functioning, so it also leads us to illness and death, as it oxygenates anything in our body. Oxidation causes changes in the structure of the cells, proteins and fats in our body, harms the blood vessels and the heart, alters the genetic material found in the cell and damages the brain, eyes and our skin.

As the body is aware of the dangers that oxygen brings, the body uses antioxidants that fight free radical and toxins. In many cases, mainly due to poor nutrition and toxins, our body needs more antioxidants than it can produce. We can supply the required amount only through proper nutrition, and sometimes by taking nutritional supplements.

It is important to note that the processes of oxidation in the body is accelerated not only because of a diet low in antioxidants, but also due to stress, pollution , smoking, chronic use of certain drugs, radiation, excessive exercise and chronic lack of sleep .

If only we could integrate these magic components regularly in our menu, we would be able to upgrade and improve our health and our quality of life and even lose weight. But how to do it?

Antioxidants are found mainly in fruits and vegetables, foods that are broken down in the body to alkaline minerals. Our metabolism functions best in alkaline environment, whereas acidic nutrition considers to be a fertile ground for infections, various diseases and obesity. Such a diet is typically low in antioxidants.
Below you can find the most important antioxidants to the body, which will contribute to a better health and proper weight :

 1 . Beta Carotene

Foods rich in beta carotene: carrots, sweet potatoes , pumpkins , squash , mango , pomegranate and parsley.

Beta-carotene is an antioxidant that belongs to the carotenoids group. This ingredient is converted in our body to vitamin A in many cases, and has a similar roles. It is considered an important antioxidant against cancer and heart disease, it helps to increase the good cholesterol levels, improves night vision, rehabilitates damaged mucous membranes in the body (mainly gastrointestinal) and strengthens the immune system.

2 . Lycopene

Foods rich in lycopene: tomatoes, watermelon, red pepper, radish and red grapefruit.

Lycopene also belongs to the carotenoid group, and is known mainly to protect against prostate cancer. In addition , it protects blood vessels and heart function, mainly due to its ability to prevent the accumulation of bad cholesterol in the blood vessel walls. Another role of lycopene is less known – protecting the skin by achieving a youthful appearance and preventing sun damage. You can find more information in my article Discover How to Prevent cancer and Heart Disease with Tomatoes.

3. Lutein

Foods rich in luteing: green leafy vegetables.

This is another member of the carotenoids group and is found mostly in green leaves. The leaves also contain phytochemical named chlorophyll, known to have many health benefits (see my article How to Detoxify Your Body Using Chlorophyll). Lutein has been linked primarily to treat and prevent vision and eye problems.

4. Vitamin C

Foods rich in vitamin C: citrus fruits, broccoli, guava, kiwi fruit, strawberries, peppers, papaya and many more. Berries are especially high in vitamin C. You can find easy and nutritious berry recipes in my my e-book The Healing Berry Guide. This e-book will teach you how to transform your health with berries and their amazing health benefits.

A lot of things have been said about vitamin C. Here is just a partial list of the benefits of this antioxidant: strengthening the immune system, treating infections, treating respiratory problems and allergies, protecting against cancer, maintaining normal heart function, treating chronic stress, accelerating weight loss, treating arthritis and improving vision.

5 . Bioflavonoids

Foods rich in bioflavonoids: apple, onion, citrus fruits, pomegranate, green tea, blueberries and purple grapes.

Bioflavonoids are found primarily in foods that also contain vitamin C, and together they form a strong and stable structure of antioxidants that are good for strengthening the immune system, treating respiratory problems, treating allergies and infections, preventing cancer, treating inflammatory diseases and prevent heart disease.

6 . Vitamin E

Foods rich in vitamin E: vitamin E is found in many foods such as whole wheat, eggs and fish, but the main concentration is found in vegetable oils such as olive oil, wheat germ, avocados, seeds and various nuts .

The main function of vitamin E is treating cardiovascular diseases: vitamin E reduces bad cholesterol and increases good cholesterol levels, is a natural blood thinner and reduces the risk of stroke. In addition, it helps to treat nerve problems, prevent cancer, improve lung function, relieve arthritis pain and symptoms associated with menopause and strengthening the immune system .

7. Selenium

Foods rich in selenium: Brazil nuts.

Selenium is another antioxidant which is the best mineral to treat heart problems. It helps the body prevent cancer and other autoimmune diseases, it is anti-inflammatory and helps in detoxification of toxic metals that are accumulated in our body and improves the functioning of the pancreas. Excess of selenium is considered toxic, so the recommendation is to consume no more than 2-3 Brazil nuts a day. You can find more helpful information about how to detoxify your body in my book The Detox Guide which will teach you how to cleanse and energize your body naturally and safely.

8. Coenzyme Q10

How to get it: dietary supplement. Coenzyme Q10 is naturally produced in our body, but over the years its production decreases. It is found in foods like fish, meat, eggs and beans in very small quantities, so it is recommended to consume it as a supplement .

This antioxidant strengthens the immune system, treats high blood pressure, helps to balance diabetes, helps in weight loss ,cancer prevention and treatment of chronic fatigue. Another key role is strengthening the heart muscle and preventing muscle pain, which are known side effects if you are treated with statins. In case of taking dietary supplements you should consult with your doctor first.

9. Alpha Lipoic Acid

Foods rich in alpha lipoic acid: yeast, broccoli, spinach and potatoes.

This is a less known antioxidant but it has a very important role: this acid encourages the body to convert food energy more efficiently, thus preventing food to be stored as fat. In addition, it has an effective role in getting rid of toxins from the body, strengthening the immune system and also helps diabetics – it helps to balance blood sugar levels and prevents damage to the eyes as well as nerve damage which are known side effects of diabetes.

So after being more familiar with these antioxidants and their importance to our overall health, make sure that you get enough of these amazing components in your daily nutrition.

Source: Healthy and Natural World.com

Science Confirms Turmeric As Effective As 14 Drugs

Turmeric is one the most thoroughly researched plants in existence today.  Its medicinal properties and components (primarily curcumin) have been the subject of over 5600 peer-reviewed and published biomedical studies.  In fact, our five-year long research project on this sacred plant has revealed over 600 potential preventive and therapeutic applications, as well as 175 distinct beneficial physiological effects. This entire database of 1,585 ncbi-hyperlinked turmeric abstracts can be downloaded as a PDF at our Downloadable Turmeric Document page, and acquired either as a retail item or with 200 GMI-tokens, for those of you who are already are members and receive them automatically each month.

Read More Here:

http://www.greenmedinfo.com/blog/science-confirms-turmeric-effective-14-drugs?page=2

 

45 EXTRAORDINARY USES OF LEMONS!

uses-for-lemons

45 EXTRAORDINARY USES OF LEMONS! (preventdisease.com)
Most people are familiar with the traditional uses for lemons to soothe sore throats and add some citrus flavor to our foods. However the diversity of applications for lemons far exceeds general knowledge and once you read the following list, you’ll likely want to stock at least a few lemons in your kitchen 24-7.

1. Freshen the Fridge
Remove refrigerator odors with ease. Dab lemon juice on a cotton ball or sponge and leave it in the fridge for several hours. Make sure to toss out any malodorous items that might be causing the bad smell.

2. High Blood Pressure
Lemon contains potassium which controls high blood pressure and reduces the effect of nausea and dizziness.

3. Prevent Cauliflower From Turning Brown
Cauliflower tend to turn brown with even the slightest cooking. You can make sure the white vegetables stay white by squeezing a teaspoon of fresh lemon juice on them before heating.

4. Mental Health
Lemon water can also prep up your mood and relieve you from depression and stress. Long distance walkers and world travelers as well as explorers look upon the lemon as a Godsend. When fatigue begins, a lemon is sucked through a hole in the top. Quick acting medicine it is, giving almost unbelievable refreshments.

5. Refresh Cutting Boards
No wonder your kitchen cutting board smells! After all, you use it to chop onions, crush garlic, and prepare fish. To get rid of the smell and help sanitize the cutting board, rub it all over with the cut side of half a lemon or wash it in undiluted juice straight from the bottle.

6. Respiratory Problems
Lemon water can reduce phlegm; and can also help you breathe properly and aids a person suffering with asthma.

7. Treating Arthritis and Rheumatism
Lemon is a diuretic – assists in the production of urine which helps you to reduce inflammation by flushing out toxins and bacteria while also giving you relief from arthritis and rheumatism.

8. Prevents Kidney Stones
Regular consumption of the refreshing drink — or even lemon juice mixed with water — may increase the production of urinary citrate, a chemical in the urine that prevents the formation of crystals that may build up into kidney stones.

9. Keep Insects Out of the Kitchen
You don’t need insecticides or ant traps to ant-proof your kitchen. Just give it the lemon treatment. First squirt some lemon juice on door thresholds and windowsills. Then squeeze lemon juice into any holes or cracks where the ants are getting in. Finally, scatter small slices of lemon peel around the outdoor entrance. The ants will get the message that they aren’t welcome. Lemons are also effective against roaches and fleas: Simply mix the juice of 4 lemons (along with the rinds) with 1/2 gallon (2 liters) water and wash your floors with it; then watch the fleas and roaches flee. They hate the smell.

10. Anti-Aging
Lemon water reduces the production of free radicals which are responsible for aging skin and skin damage. Lemon water is calorie free and an antioxidant.

11. Fruit and Vegetable Wash
You never know what kind of pesticides or dirt may be lurking on the skin of your favorite fruits and vegetables. Slice your lemon and squeeze out one tablespoon of lemon juice into your spray bottle. The lemon juice is a natural disinfectant and will leave your fruits and vegetables smelling nice too.

12. Treat Infections
Lemon water can fight throat infections thanks to its antibacterial property. If salt water does not work for you, try lime and water for gargling.

13. Deodorize Your Garbage
If your garbage is beginning to smell yucky, here’s an easy way to deodorize it: Save leftover lemon and orange peels and toss them at the base under the bag. To keep it smelling fresh, repeat once every couple of weeks.

14. Keep Guacamole Green
You’ve been making guacamole all day long for the big party, and you don’t want it to turn brown on top before the guests arrive. The solution: Sprinkle a liberal amount of fresh lemon juice over it and it will stay fresh and green. The flavor of the lemon juice is a natural complement to the avocados in the guacamole. Make the fruit salad hours in advance too. Just squeeze some lemon juice onto the apple slices, and they’ll stay snowy white.

15. Purges The Blood
We consume a lot of junk food or food with a lot of preservatives and artificial flavours. This builds up a lot of toxins in the blood and body but daily consumption of lemon water helps to purify the blood.

16. Make Soggy Lettuce Crisp
Don’t toss that soggy lettuce into the garbage. With the help of a little lemon juice you can toss it in a salad instead. Add the juice of half a lemon to a bowl of cold water. Then put the soggy lettuce in it and refrigerate for 1 hour. Make sure to dry the leaves completely before putting them into salads or sandwiches.

17. Oral Health
Lemon juice also stops bleeding gums and reduces toothaches

18. Lighten Age Spots
Why buy expensive creams when you’ve got lemon juice? To lighten liver spots or freckles, try applying lemon juice directly to the area. Let it sit for 15 minutes and then rinse your skin clean. It’s a safe and effective skin-lightening agent.

19. Create Blonde Highlights
For salon-worthy highlights, add 1/4 cup lemon juice to 3/4 cup water and rinse your hair with the mixture. Then, sit in the sun until your hair dries. To maximize the effect, repeat once daily for up to a week.

20. Make a Room Scent/Humidifier
Freshen and moisturize the air in your home on dry winter days. Make your own room scent that also doubles as a humidifier. If you have a wood-burning stove, place an enameled cast-iron pot or bowl on top, fill with water, and add lemon (and/or orange) peels, cinnamon sticks, cloves, and apple skins. No wood-burning stove? Use your stovetop instead and just simmer the water periodically.

21. Clean and Whiten Nails
Pamper your hands without a manicurist. Add the juice of 1/2 lemon to 1 cup warm water and soak your fingertips in the mixture for 5 minutes. After pushing back the cuticles, rub some lemon peel back and forth against the nail.

22. Cleanse Your Face
Zap zits naturally by dabbing lemon juice on blackheads to draw them out during the day. You can also wash your face with lemon juice for a natural cleanse and exfoliation. Your skin should improve after several days of treatment. Lemon water is also a cooling agent, best way to beat the heat.

23. Freshen Your Breath
Make an impromptu mouthwash by rinsing with lemon juice straight from the bottle. Swallow for longer-lasting fresh breath. The citric acid in the juice alters the pH level in your mouth, killing bacteria that causes bad breath. Rinse after a few minutes because long-term exposure to the acid in lemons can harm tooth enamel.

24. Treat Flaky Dandruff
If itchy, scaly dandruff has you scratching your head, relief may be no farther away than your refrigerator. Just massage two tablespoons lemon juice into your scalp and rinse with water. Then stir one teaspoon lemon juice into one cup water and rinse your hair with it. Repeat daily until your dandruff disappears.

25. Get Rid of Tough Stains on Marble
You probably think of marble as stone, but it is really petrified calcium (also known as old seashells). That explains why it is so porous and easily stained and damaged. Those stains can be hard to remove. If washing won’t remove a stubborn stain, try this: Cut a lemon in half, dip the exposed flesh into some table salt, and rub it vigorously on the stain. But do this only as a last resort; acid can damage marble. Rinse well. Use These Lemons To Clean – Easy and Effective

26. Remove Berry Stains
It sure was fun to pick your own berries, but now your fingers are stained with berry juice that won’t come off no matter how much you scrub with soap and water. Try washing your hands with undiluted lemon juice, then wait a few minutes and wash with warm, soapy water. Repeat until your hands are stain-free.

27. Soften Dry, Scaly Elbows
Itchy elbows are bad enough, but they look terrible too. For better looking (and feeling) elbows, mix baking soda and lemon juice to make an abrasive paste, then rub it into your elbows for a soothing, smoothing, and exfoliating treatment. Rinse your extremities in a mixture of equal parts lemon juice and water, then massage with olive oil and dab dry with a soft cloth.

28. Headaches
Lemon juice with a few teaspoons of hot tea added is the treatment of a sophisticated New York bartender, for those who suffer with hangover headaches–and from headaches due to many other causes. He converts his customers to this regime, and weans them away from drug remedies completely.

29. Chills and Fevers
Chills and fevers may be due to a variety of causes; never the less the lemon is always a helpful remedy. Spanish physicians regard it as an infallible friend.

30. Diptheria
Skip the vaccine for this disease. Lemon Juice Treatment still proves as one of the most powerful antiseptics and the strong digestive qualities of the fruit are admired around the world. With the juice every hour or two, and at the same time, 1/2 to 1 tsp. should be swallowed. This cuts loose the false membrane in the throat and permits it to come out.

31. Vaginal Hygiene
Diluted lemon juice makes a safe and sane method of vaginal hygiene. Though it is a powerful antiseptic it is nevertheless free from irritating drugs in douches and suppositories.

32. Forget The Moth Balls
A charming French custom to keep closets free from moths is to take ripe lemons and stick them with cloves all over the skin. The heavily studded lemons slowly dry with their cloves, leaving a marvelous odor throughout the closets and rooms.

33. Stomach Health
Digestive problems are the most common ailments but warm water and lime juice is the solution to most digestive problems. Lemon juice helps to purify the blood, reduces your chances of indigestion, constipation, eliminates toxins from the body, adds digestion and reduces phlegm.

34. Disinfect Cuts and Scrapes
Stop bleeding and disinfect minor cuts and scraps by pouring a few drops of lemon juice directly on the cut. You can also apply the juice with a cotton ball and hold firmly in place for one minute.

35. Soothe Poison Ivy Rash
You won’t need an ocean of calamine lotion the next time poison ivy comes a-creeping. Just apply lemon juice directly to the affected area to soothe itching and alleviate the rash.

36. Remove Warts
You’ve tried countless remedies to banish warts and nothing seems to work. Next time, apply a dab of lemon juice directly to the wart using a cotton swab. Repeat for several days until the acids in the lemon juice dissolve the wart completely.

37. Bleach Delicate Fabrics
Avoid additional bleach stains by swapping ordinary household chlorine bleach with lemon juice, which is milder but no less effective. Soak your delicates in a mixture of lemon juice and baking soda for at least half an hour before washing.

38. Clean Tarnished Brass and Polish Chrome
Say good-bye to tarnish on brass, copper, or stainless steel. Make a paste of lemon juice and salt (or substitute baking soda or cream of tartar for the salt) and coat the affected area. Let it stay on for 5 minutes. Then wash in warm water, rinse, and polish dry. Use the same mixture to clean metal kitchen sinks too. Apply the paste, scrub gently, and rinse. Get rid of mineral deposits and polish chrome faucets and other tarnished chrome. Simply rub lemon rind over the chrome and watch it shine! Rinse well and dry with a soft cloth.

39. Replace Your Dry Cleaner
Ditch the expensive dry-cleaning bills (and harsh chemicals) with this homegrown trick. Simply scrub the stained area on shirts and blouses with equal parts lemon juice and water. Your “pits” will be good as new, and smell nice too.

40. Boost Laundry Detergent
For more powerful cleaning action, pour 1 cup lemon juice into the washer during the wash cycle. The natural bleaching action of the juice will zap stains and remove rust and mineral discolorations from cotton T-shirts and briefs and will leave your clothes smelling fresh. Your clothes will turn out brighter and also come out smelling lemon-fresh.

41. Rid Clothes of Mildew
Have you ever unpacked clothes you stored all winter and discovered some are stained with mildew? To get rid of it, make a paste of lemon juice and salt and rub it on the affected area, then dry the clothes in sunlight. Repeat the process until the stain is gone.

42. Eliminate Fireplace Odor
There’s nothing cozier on a cold winter night than a warm fire burning in the fireplace — unless the fire happens to smell horrible. Next time you have a fire that sends a stench into the room, try throwing a few lemon peels into the flames. Or simply burn some lemon peels along with your firewood as a preventive measure.

43. Neutralize Cat-Box Odor
You don’t have to use an aerosol spray to neutralize foul-smelling cat-box odors or freshen the air in your bathroom. Just cut a couple of lemons in half. Then place them, cut side up, in a dish in the room, and the air will soon smell lemon-fresh.

44. Deodorize a Humidifier
When your humidifier starts to smell funky, deodorize it with ease: Just pour 3 or 4 teaspoons lemon juice into the water. It will not only remove the off odor but will replace it with a lemon-fresh fragrance. Repeat every couple of weeks to keep the odor from returning.

45. Reduce Asthma Symptoms
In addition to a general detoxifying diet, 2 tablespoons of lemon juice before each meal, and before retiring can reduce asthma symptoms.
* If you do consume lemon peel, stick to organic lemons to reduce your pesticide exposure.

Thanks: The Farmacy
Shared: REALfarmacy.com
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Author: John Summerly is nutritionist, herbologist, and homeopathic practitioner. He is a leader in the natural health community and consults athletes, executives and most of all parents of children on the benefits of complementary therapies for health and prevention.