Category Archives: Health & Nutrition
Health & Nutrition #70 by Nutrobalance
Edition #70
Diet to Fight Depression
The longer I practice medicine the more I appreciate firsthand how mental, emotional and physical health overlap far more than we commonly acknowledge in our society. And unfortunately, our mental/emotional health is not in a good place right now. My impression is that in this era of ever-increasing digital “connectedness,” binge TV watching, and around the clock smartphone use, loneliness and depression are little-discussed but pervasive epidemics. continue reading……
Eating a high protein breakfast may help you with weight management
You’ve probably heard that breakfast is the most important meal of the day, but did you know that the type of breakfast you eat is just as important. New research suggests that eating a higher protein breakfast can help you feel more full and satisfied throughout the day, leading to greater weight loss overall. In… continue reading…
Enjoy Life by eating Nature’s Way
When we follow nature’s way by what we eat we take a simple step that brings rewards many times greater than the effort required.
We are what we eat and the millions of chemical reactions occurring in our bodies every second of our lives depend on the quality of the raw materials in our food.
By choosing the right balance of nutrients, while watching other aspects of lifestyle, body and mind function potentially normal, and this gives us the starting point in order to enjoy life to the full. We need three basic requirements when eating well: Food needs to have the right acidic/alkaline balance It must supply the exact amount of all essential nutrients. It must supply these nutrients without causing harmful effects continue reading…….
Recipe: Spicy Spanish Paprika-Roasted Chickpeas
click here!!
Enjoy life by eating Nature’s Way
When we follow nature’s way by what we eat we take a simple step that brings rewards many times greater than the effort required.
We are what we eat and the millions of chemical reactions occurring in our bodies every second of our lives depend on the quality of the raw materials in our food.
By choosing the right balance of nutrients, while watching other aspects of lifestyle, body and mind function potentially normal, and this gives us the starting point in order to enjoy life to the full. We need three basic requirements when eating well: Food needs to have the right acidic/alkaline balance It must supply the exact amount of all essential nutrients. It must supply these nutrients without causing harmful effects An example of a food that contravenes the last requirement is red meat. Although it provides balanced protein, it has no fiber and it contains substantial amounts of saturated fat and cholesterol, which may cause harm. It is a sad fact that the modern human being is the only creature in the history of life on earth that doesn’t know what it should put in it’s mouth,and most people are poor nourished.
The problem with modern food.
We may think, perhaps, that our mental attitude or regular exercise will keep us well and that the key to health is the old golden rule:’everything in moderation’. However, only by understanding how much damaged is caused by processed foods will individuals feel motivated to make the necessary changes if they want optimal health, and freedom from degenerative disease.
Here follows an overview of the main effects of processed foods:
No balance.
As already mentioned in my introduction, we need to nourish our bodies with the right balance of acid-forming and alkaline-forming foods after metabolism is complete. This is easy to achieve, because the alkaline-forming foods are mainly all fresh fruits and vegetables, while the acid-forming foods are all the rest, with a few exceptions. The average Western diet contains approximately one-and-a-half times as much acid forming (concentrated) food as it does alkaline forming food, but this ratio is completely the wrong way around. The major problem of eating too much concentrated food is the build-up of acidic waste products in the system, waste products who are toxic in the subtle sense of the word. Toxamia is the underlying cause of most of our health problems. Also, a diet that is insufficient in fruits and vegetables is a diet unsufficient in the vital antioxidants-carotenoids(the beta-carotene family), vitamin C and many others. These are of paramount importance in preventing oxidation and free radical damage in the body, which are the basis of cancer, heart disease and other degenerative conditions.
Too much protein.
Most Western people consume two or three times as much protein food as required – mainly in the form of red and white meat, cheese and eggs. The adequate amount of protein-rich food is approximately 85-120 grams (3-4 ounces) per day. The ‘pure’ protein from this and other foods meets the international standards of half a gram of protein daily per kilogram of body weight. Excess protein can’t be stored in the body and must be broken down and eliminated, putting great strain on the liver and kidneys. Large quantities of animal protein are highly acid-forming, containing a large quantity of saturated fat and cholesterol, forming uric acid which may lead to goat. The problems caused by a lack of fiber in animal proteins quickly increase with the quantity consumed. Excess protein in the diet may cause as much colo-rectal cancer as does excess fat.
Too much fat
The typical modern diet contains 40% of total calories from fat,which is far too much.and this amount of fat is dangerous. Because fat contains two-and-a-quarter times as many calories as carbohydrate or protein, excess fat is the major contributor to obesity. Fat inside our body coats the intestines and blocks the assimilation of some of the vital water-soluble minerals. Fat plays a major part in heart disease, stroke and cancer. Saturated fat, which is harmful in itself, also stimulates the liver to produce large amounts of cholesterol. The general opinion is that it is rancid or oxidized fat and cholesterol that do the most harm. Oxidation is caused by high temperature, as in deep frying, exposure to air and exposure to light. We need some fat only in small quantities and unsaturated, and we have to make sure that there is plenty of vitamin E in the diet to protect the fat against oxidation. Even too much unsaturated fat will thicken the blood (make it sticky), leading to serious health problems, like high blood pressure .
Refined carbohydrates
Refined sugar is not a natural food – nowhere in nature does sugar occur in it’s pure form. White sugar is devoid of minerals and vitamins, as they have been removed in the form of molasses to be used for stock feed. The animals get the good nutrients and we get the ’empty’ calories. The absence of alkaline minerals in sugar, which are needed to neutrolize the carbonic acid formed during metabolism, means that refined sugar is highly acid-forming. In fact, it cannot even be metabolized properly because of the absence of B vitamins (particularly B1, B2, B3 and B5), which activate the enzymes that break sugar down to release energy. in it’s effort to metabolize a highly unbalanced substance, the body takes minerals and vitamins from its reserves in the liver, but these stores are usually low anyway due to the consumption of a large volume of processed foods. It is not by change that B vitamins give us more energy. They simply enable us to properly utilize sugar.
The average daily consumption of sugar is approx 130 grams, which is an enormous amount by any standard. This is equivalent to the calories contained in almost 1 kg of apples. In addition, we also consume large amounts of calorie-rich fat, protein and starch.
The possible long-term consequences of regular, large amounts of refined sugar – whether white, brown or raw – include obesity, high cholesterol, gout, hypoglycaemia, diabetes, high acidity and depletion of minerals and vitamins.
The same applies to white flour and white rice. White flour and its products and white rice have lost about 50 – 75% of their minerals and vitamins, and much of their fiber.
Refined carbohydrates can easily be replaced in most dishes with dried fruit, honey, wholemeal flour or brown rice. What we need is a diet that is essentially unprocessed, low in fat,high in fiber, free of salt, caffeine etc, and loaded with fresh vegetables and fruit.
Lack of Fiber
Fiber is needed to create bulk in digestive tract in order to stimulate
peristalsis, the intestinal muscle action that pushes food matter along.
If fiber is lacking, partly digested food may leave the bowel after one
or even up to four days,instead of six to 12 hours.
Partly digested food in warm climates produce ammonium and other
nitrogenous compounds, which are highly toxic and may eventually lead
to cancer. This is why research in the 1970s found that the major cause
of bowel cancer is lack of fiber.
Other results from lack of fiber are appendicitis, deverticular disease
of the bowel, varicose veins, piles (haemorrhoids) and hiatus hernia.
In addition, because soluble fiber carries bile salts made from
cholesterol out of the body with the bowel motions, lack of fiber is a
major cause of gallstones (most are made of cholesterol) and heart disease.
Fiber is found in plants. Fiber is the defining difference between the
plant and the animal kingdoms. All unprocessed plant foods contain fiber,
while all animal foods – red and white meat, cheese, milk, yogurt and eggs –
contain no fiber. Health problems are inevitable on a high meat diet.
To summarize:
The typical Western diet is based on meat and dairy products, high in
refined sugar and flour, too low in vegetables and fruits, and overloaded
with condiments, caffeine, food additives and pesticides.
It’s all back to front!
What we need is a diet that is essentially unprocessed, low in fat,high
in fiber, free of salt, caffeine etc, and loaded with fresh vegetables
and fruit.
So just how do we put together such a diet – so that we can expect to
enjoy good health, well being and longevity?
Health & Nutrition #69 by Nutrobalance
Edition #69
How to Double the Effectiveness of a Treadmill Workout
Your treadmill workout will only be as effective as you make it. If you keep your run slow and stately, you’ll see limited progress. Those who never push themselves on the treadmill will burn fat very slowly, and they’ll never really get the results they want. Here are a few simple tips to help you max out the effectiveness of your treadmill workout: continue reading….
5 Ways That You Can Make an Easy, Affordable Meal Plan
When it comes to shopping for nutritious meals, there are no handouts. If you don’t take the time to plan ahead, maintaining a healthy …Read More »
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13 Foods you should never put in your mouth
It’s really tough to stick to hard-and-fast food rules. But some foods can seriously mess with your health. Do your best to steer clear of these foods that scare registered dietitians.
Click here!!
Principles of Good Health
Good health is the normal state of the human body, and this should continue from birth till death under normal conditions. continue reading…..
Jamie Oliver’s Recipes – The Best Chicken Salad
Posted on April 30, 2014 by pinockio
Nutritional Information (amount per serving)
Calories:892kcal
Carbs
40.9g Sugar
10.2g Fat
53.7g Saturates
12.8g Protein
59.3g
Serves 4-6 Approx time: 110 min. Difficulty: super easy
Ingredients:
1.2 kg higher-welfare chicken
sea salt
freshly ground black pepper
olive oil
1 loaf ciabatta, torn into chunks
12 slices higher-welfare pancetta
50 g wild rocket
1 bunch fresh mint, leaves picked
145 g semi-dried tomatoes in olive oil, drained and halved
balsamic vinegar
good-quality extra virgin olive oil
Method
Preheat the oven to 200ºC/400ºF/gas 6.
Season the chicken with salt and pepper, then rub with a little olive oil. Place in a roasting tray and roast for 1½ hours or until cooked, adding the bread after 30 minutes. Remove from the oven.
Once your chicken has cooled slightly, tear the meat into long pieces with your hands or a couple of forks, and set aside.
Fry the pancetta slices in a little oil until crispy. Toss the chicken with the croutons, rocket, mint, tomatoes and pancetta. Season well, dress with a little balsamic vinegar and extra virgin olive oil and serve with a glass of crisp white wine.
Principles of Good Health
Good health is the normal state of the human body, and this should continue
from birth till death under normal conditions.
When given the right conditions, the human body is a very efficient self healing
mechanism. The body’s ability to heal depends directly on it’s level of vitality.
The higher the vitality, the faster and more powerful the healing.
Improving lifestyle increases vitality and elimination of toxins, which may bring
about symptoms. These are but temporary and are often wrongly interpreted as
a sign that the lifestyle changes are doing more harm than good.
We are often getting worse before we get better.
Infectious disease is not a change attack on the body by some foreign organism.
Generally speaking, it is part of the body’s defense processes at work.
The primary, underlying cause of most acute and degenerative diseases is
toxaemia as a result of our modern lifestyle. And repeatedly suppressing minor
ailments by drugs of the body’s efforts to cleanse itself from toxaemia
for many years with a lifestyle for which the human body was not designed.
The decrease in vitality as we grow older is compounded by the accumulating
toxaemia. There comes a time when our bodies no longer have sufficient vitality
to cleanse themselves with a cold, the flu or similar minor ailments.
The build-up of toxins escalates and eventually results in damage to organs or
other tissues. This is degenerative disease.
Depending on diet, stress, other aspects of lifestyle and inherited weaknesses,
the degeneration may manifest itself as arthritis, osteoporoses, gallstones, ulcers,
high blood pressure, heart disease, stroke, diabetes, nerve damage or a host of
other problems. By some mechanism that is now gradually coming to be
understood, the degeneration may ultimately result in cancer.
When we understand toxaemia, it is perfectly clear why rheumatism and arthritis
in their various forms are the most widespread degenerative diseases in Australia,
affecting one person in every six.
Fortunately, the same healing principles that apply to acute disease, also apply
to degenerative diseases. If the cause is removed and vitality subsequently
restored, the body will attempt to heal itself.
Generally speaking, provided there is no total destruction of tissue, it will do so.
The time required for full recovery may be a matter of weeks, months or even
years.
Fortunately, the initial improvement is often immediate, which encourages
the person to persevere. As a rule of thumb, it takes approximately one month for
each year of age to restore a HIGH level of health. However, the return to
good health may be greatly accelerated by the use of USANA Health Sciences’ Nutritional Supplements.
Old age is not synonymous with disease. Disease is more common in older
people only because of the accumulated effects of our modern lifestyle.
For the the most part we have it in our own hands to maintain a high level of
physical and mental wellbeing to a ripe old age, if we choose what’s right for us.
The Amazing Hunza People
Hunzaland is a tiny country located high in the foothills of the Himalayas in Pakistan.
The first group of Westerners to reach Hunzaland was the British army, which among
them a medical practitioner and researcher, Dr. Robert McCarrison.
Dr McCarrison was fascinated by the health and temperament of these people.
They lived isolated from the outside world and depending entirely for survival on
what they could produce themselves.
After 10 years studying the Hunzas, McCarrison – later to become Sir Robert
McCarrison – spent a further seven years studying nutrition in the capacity of Director
of Research on Nutrition in India. He later became a Major General in the British
army and also chairman of the Post-Graduate Medical Education Committee at the
University of Oxford.
McCarrison summerized the Hunzas with the words: “These people are surpassed by
any other race in perfection of physique. They are long-lived, vigorous in youth and age,
capable of great endurance and enjoy a remarkeble freedom from diseases in general.”
In their natural, primitive state, the Hunza people exhibited perfect mental and
physical health – vibrant health, in fact, with many of the population living to over
100 years of age, even to 150 or more. Men at 90 years of age were known to have
fathered children, while women at the age of 80 looked like Western women of 40.
Sickness was rare. Virtually unknown were ulcers, appendicitis, colitis, high blood
pressure, heart disease or childhood illnesses. It appeared that there was not a single
case of cancer in the entire population.
The people were friendly, hospitable and religious, free of fear, hatred and jalousy.
Divorce was rare and their was no juvenile delinquency. There were no jails, police
or army.
Medical studies have identified the Hunza’s natural way of eating as the major factor
in their physical and mental health and well being. They lived on fresh vegetables,
fresh fruits, legumes, whole-grain foods and goats’ cheese and butter.
Meat was eaten only on ceremonial occasions, so it was a rarety in their diet.
They did indulge in a strong grape wine. Everything was organically grown on mineral-
rich soils.
In their way of life there was no refined sugar, no pasteurisation of milk, no
hydrogenation of oil, no chemical fertilizers, no chlorination or fluoridation of
water and no vaccination.
They were a people of great intelligence, grace and charm, and were one of the
healthiest races the world has ever seen. They still live in the same part of the world
but are no longer isolated from Western influence.
Health & Nutrition #68 by Nutrobalance
How to Eat Healthy and Avoid Fad Diets
Fad diets are bad. Oh sure, they can lead to successful weight loss if you follow them exactly as they are designed. But that doesn’t mean every food that fits a diet is healthy, but it does mean you have to change your eating patterns to fit the diet’s rules.
The rules are difficult to follow for a long term, so most people give up. The weight they worked so hard to lose comes back, and they find a new diet, lose the weight once more, and end up on a weight loss roller coaster.
This kind of yo-yo dieting may or may not be bad for your health. At the very least, it’s frustrating and disappointing.
continue reading……
How to get moving when you have a desk job
Having a desk job may impact your weight, posture, balance and overall health far more than you may expect. See what’s happening and strategies to stop the damaging cycle. Ways to get moving when you have a 1 from Real Living Nutrition Services
continue reading……
Aging
·
Four lifestyle habits—not smoking, not being obese, 30 minutes of exercise a day, and eating plenty of fruits, veggies, whole grains, and little or no meat—can in effect turn back the clock 14 years. Of these four habits, diet may be the most important for DNA health. The more servings of fruits, vegetables, and beans we consume, the longer we may live. A plant-based diet appears to help preserve muscle mass, boost immunity, repair DNA faster, slow the process of aging, meaning one can enjoy not just a longer life, but a healthier one. continue reading…..
Jamie Oliver’s Recipe of the Day -Winter squash penne, mint & avocado chopped salad
Serves 4
Cooks In 15 minutes , Difficulty: Super easy
Nutrition per serving
Calories 639 32%
Fat 18.7g 27%
Saturates 4.3g 22%
Protein 24.2g 54%
Carbs 98.7g 38%
Sugar 19.6g 22%
Ingredients:
Pasta
1 organic vegetable stock cube
1 butternut squash , (neck end only)
1 onion
1 teaspoon fennel seeds
1 small dried red chilli
1/2 bunch of fresh sage
1 X 400 g tin of chickpeas
320 g dried penne
20 g parmesan cheese , plus extra to serve
1/2 bunch of fresh flat-leaf parsley
Salad
3 ripe tomatoes
1/2 cucumber
4 spring onions
2 little cos lettuces
1/2 bunch of fresh mint
1 ripe avocado
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
20 g feta cheese
Method:
Ultimately, 15-Minute Meals is a frame of mind, and I think if you give it a proper go you’ll really get into it. It’s fun, dynamic, no-nonsense cooking. Yes, the first couple of times you cook this recipe it might take a little longer, but that’s OK, it’s not a race. Once you embrace that and get into the spirit of the shortcuts and tips that I’ve given you, you’ll definitely start knocking this recipe out of the park in 15 minutes. Good luck!
Ingredients out • Kettle boiled • Food processor (bowl blade) • Lidded casserole pan, medium heat • Large lidded pan, high heat • Stick blender
START COOKING
Make 500ml of hot stock with the cube, then refill and boil the kettle • Trim the stalk off the squash, roughly chop the neck end (don’t peel, and keep the seed end for another day), then blitz in the processor with the peeled onion, fennel seeds, dried chilli and sage leaves until combined. Put into the casserole pan, add the stock, chickpeas and their juice, then put the lid on and stir regularly.
Put the pasta into the large pan, cover with boiling salted water and cook according to packet instructions. On a large board, chop and mix up the tomatoes, cucumber, trimmed spring onions, lettuce and the top leafy half of the mint • Squeeze and squidge over the avocado, discarding the skin and stone. Dress and toss with the extra virgin olive oil and balsamic, then season to taste and crumble over the feta.
Using a stick blender, blitz the sauce to your liking, season well to taste and finely grate in the Parmesan. Drain the pasta, toss with the sauce and season to taste. Serve scattered with chopped parsley leaves and an extra grating of Parmesan.
Jamie’s Tip: A badly organized kitchen will hold you back in your cooking – simply clear out all the clutter that gathers on surfaces that has nothing to do with food, anything used for prep or stirring should be near where you cook, and the kit you use most frequently should be at easy access – this will allow you to be instinctive and fast in the kitchen. Happy tidying!
Read more at http://www.jamieoliver.com/recipes/vegetables-recipes/butternut-pumpkin-penne-mint-avocado-chopped-salad/#6Em8uYj6zPZVmhdB.99
More Health & Nutrition from Nutrobalance
Deficiency Diseases
Essential vitamins
Creation
Deficiency Diseases
In today’s world we don’t see a lot of full-blown deficiency diseases.
Although deficiency diseases are rare in developed countries, they may still occur.
However, we do see sub-clinical or low-level deficiency diseases.
People with digestive disorders may not get all the nutrients they need.
People who abuse alcohol are particularly prone to deficiency diseases, as are those
who live in poverty. They regularly occur in many parts of the developing countries.
You can also have, what’s called localized tissue deficiencies. That means, you might have
enough of a nutrient in your blood, but you might not have enough in specific tissues,
such as your lungs or cervix. This put you at risk for lung cancer and cervical cancer, respectively, and you’d never even know it!
Rickets.
Rickets is a bone softening disease that occurs when the body doesn’t get enough
vitamin D.
Vitamin D is essential to transport calcium and phosphorous into the bones to prevent that your bones are getting soft. Vitamin D deficiency is now recognized as an epidemic
in the USA.
In children it can cause growth retardation. In adults, it causes a painful bone disease, called osteomalacia. It also causes muscle weakness, type 1 diabetes, multiple sclerosis, rheumatoid arthritis, high blood pressure, heart disease and many common cancers.
For most people, 15 minutes of sunshine will provide the Daily Allowance of 400 IU.
The RDA ( Recommended daily allowance ) is 200 IU. But for optimal health, the recommendation is 600 IU. The USANA Health pack contains 500 IU per packet,
with 2 packets per day.
Beriberi
Beriberi is caused by a deficiency of thiamin, a B vitamin that is essential for helping the body utilize energy. Although beriberi is very rare in the USA, bariatric surgery is causing a resurgence of it and the other nutritional deficiencies as well. Beriberi shows up one year after surgery.
Bariatric surgery (weight loss surgery) includes a variety of procedures performed
on people who have obesity. Weight loss is achieved by reducing the size of the stomach with a gastric band or through removal of a portion of the stomach (sleeve gast … Wikipedia
Pellagra
In 1914, the year when World War 1 began, a terrifying epidemic swept through the
South of the USA, causing diarrhea, skin inflammation and in many cases death.
More than 100,000 people where struck down, and worst of all, nobody knew what
caused it.
It wasn’t until 1937, that scientists understood that pellagra (meaning rough skin)
was caused when people didn’t get enough niacin, a B vitamin, in their diet.
Especially in the rural South, where people relied on corn as their main grain, which contain a form f niacin that isn’t available to the body.
To day we’ve all but kissed pellagra goodbye in the USA, thanks to the fortification of flours and cereals, which makes it very easy to get the DV of 20 milligram of niacin.
However, pellagra is still common in parts of the world where people have
a lot of corn in their diets.
And it can develop after gastrointestinal disease or even from alcoholism.
It can also be a complication of the eating disorder anorexia.
Scurvy
Long before it was understood that certain foods are essential for preventing disease, sailors worldwide often suffered from scurvy, a vitamin C deficiency, causing slow
wound healing, bleeding gums, pneumonia and eventually death.
The amazing thing about scurvy is that you can reverse it almost instantly by having several servings of food that are rich in vitamin C. In fact, sailors who where all but depleted of vitamin C where often able to recover in a matter of days after including oranges or lemons in their diets.
Scurvy has been virtually wiped out for centuries, yet today, vitamin C deficiency is cropping up in the most unexpected places. When an Arizona State University researcher tested vitamin C levels in college students, many where just on the sunny side of scurvy.
To get enough vitamin C in your diet, just pour some orange juice. One 6-ounce glass contains 73 milligrams of vitamin C. Other excellent sources include citrus and tropical fruits, broccoli and sweet peppers.
The RDA of vitamin C is 60 mg and the recommended optimal level is 1300 mg.
Although the RDA’s did a good job to eliminate Scurvy and Rickets, consuming the RDA ‘s
does not even come close in order to prevent degenerative diseases, which are still on the rise, and our epidemic health stats shows that!
Essential Vitamins
Vitamins are essential food factors. They don’t nourish or provide energy,
but enable nourishment to be utilized and energy to be generated.
Vitamins are activators and regulators, and when they are present in our foods
in adequate amounts, they ensure good health.
When vitamins are lacking in our foods, deficiency diseases, like heart disease,
diabetes, osteoporosis and arthritis, soon manifest themselves.
Although the discovery of vitamins goes back to the beginning of the last century,
men have long recognized the existence of food factors which cured disease.
In 460 B.C. The famous Greek physician Hippocrates correctly advised giving
ox liver ( which is rich in vitamin A ) for eye diseases.
He also described the disease we know as scurvy, which can be cured with
vitamin C.
In 1768 Captain James Cook sailed around the earth, a journey that took 3 years.
He returned without a single death among his crew from scurvy, which was a
remarkable achievement in those days. His secret was : he served his men a drink
made of sprouted barley, prepared fresh daily and used liberally.
Unknown to Cook, this drink supplied an abundance of vitamin C, which is
essential to prevent scurvy.
The RDA Levels, which are daily dietary allowances, recommended by the
U.S. Government, consisting of Vitamin C (against scurvey) 60mg, Vitamin E, 15 IU
and Vitamin D (against Rickets) 200 IU , did a good job to eliminate
those diseases, but consuming the RDA’s will not even come close to helping
prevent a degenerative disease, and our EPIDEMIC health stats prove that.
Here follows a list of the principal members of the vitamin family:
Vitamin A This is needed to prevent eye, ear, nose and sinus trouble;
it also prevent kidney and bladder ailments, skin disturbances and gall-bladder
infections. This vitamin is essential to prevent respiratory ailments, such as
bronchitis, coughs, colds, etc.and for colitis and other infections of the
intestinal tract. The richest source of vitamin A is fish liver oil.
The Vitamin B group: This group comprises at least eleven vitamins, i.e.,
B1, B2, B6, B12, pantothenic acid, inositol, niacin, folic acid, biotin,
para-amino-benzoic acid, choline, and possible others.
A lack of these vitamins can have a damaging effect upon the nerves, skin,
digestion, appetite, eyes, blood cell supply, muscle tone, and can cause
anaemia, headache, migrane, constipation, chronic fatigue and other ailments.
The best sources of the B group vitamins are unprocessed cereals.
Vitamin B1(thiamin) is needed for overweight conditions, palmitation, headache,irritability, excessive fatigue, and oedema.
Vitamin B2 (riboflavin) loses its potency when exposed to light.
This vitamin is beneficial for sores or cracks at the corners of the mouth,
burning or dryness of the eyes, disorders of the cornea of the eye,
burning sensation of the feet and ‘twilight’ blindness.
It is useful for cataract in conjunction with vitamin C and E.
Vitamin B6 (pyridoxine) This vitamin is used for the more serious forms of
neuro-muscular and nervous disease, such as disseminated sclerosis,
myastenia gravis, muscular distrophy, and Parkinson’s disease; in conjunction
with certain other vitamins.It also gives relief in the ‘morning sickness’
of pregnancy.
Vitamin B12 was discovered in 1948, and is now being used most successfully
(together with other vitamins) to combat pernicious aneamia.
This vitamin has several other uses. Beneficial in multiple sclerosis,
and other neuro-muscular diseases;in osteo-arthritis, osteoporosis (brittle
or soft bones), and skin troubles
Choline. The function of choline is to transport fats in the body.
When choline is lacking, fats accumulate in the liver and can give rise to
cirrhosis of the liver.a rich source of Choline is egg-yolk, liver and
wheatgerm. It is also found in peas, cabbage, potatoes, soya beans and spinach.
Folic Acid stimulates the normal growth and reproduction of red blood cells
in the bone marrow. The principal use of folic acid is to prevent simple
anaemia, and it has been used with success to cure this ailment.
Folic acid should not be used for pernicious anaemia, for which vitamin B12
is necessary.
Niacinamide (Niacin) has proved beneficial for vertigo, nausia, vomiting,
skin lesions, head noises, insomnia, neuritis, tender gums, diarrhoea,
depression, and loss of appetite.
A severe deficiency of niacinamide can give rise to pellagra.The symptoms
of this disease are skin disorders, digestive disturbances, degeneration
of the nervous tissue and mental aberrations. Pellagra is common among
those whose diet has been deficient in liver, lean meat, milk, eggs and
other protein foods, also green vegetables.
Pantothenic acid is required for growth and normal functioning of living cells.
The richest sources are: liver, yeast and rice polishings. Egg-yoke, peanuts,
wheatgerm, molasses, soyabeans, dried peas, and beans are also good sources
of this vitamin, which is partially lost by the head of cooking and the use of
sodium bicarbonate when cooking vegetables. It is also leached away in the
water used for cooking vegetables.
Pantothenic acid is very effective for painful burning feet and for the pains
of neuritis. It has also been beneficial for inflammation of the intestines
and stomach. According to Adelle Davis in “Let’s Eat Right To Keep Fit”,
pantothenic acid improves defective memories and ‘appears to offer awards
of positive health and perhaps can help to extend youthfulness.’
Para-Amino-Benzoic Acid (PABA) in such serious diseases as lupus and other
rare forms of skin disease, together with other vitamins. It is effective
in preventing and healing sunburn.
Vitamin C is destroyed by cooking. A lack of vitamin C can result in
influenza and colds. fragile capillaries, spongy and bleeding gums,
joint pains, rheumatism and arthritis, and bone ailments.
It is needed for tissue replacement,for cartilage, strong teeth and bones.
The best sources of vitamin C are fruits and vegetables.
Vitamin D is essential to prevent and cure rickets. It is also required
to ensure healthy teeth bones, normal growth and heart function.
The effect of sunlight on the oil glands of the skin causes a provitamin
called ‘ergosterol’ to be secreted on the surface of the skin.
After the ergosterol is acted upon by the ultra-violet rays of the sun,
it is converted into vitamin D and absorbed into the body through the skin.
Vitamin E. This vitamin is normally present in cereals, and cereal and
vegetable oils, before the various refining and extractive processes are
commenced. A lack of vitamin E gives rise to serious heart ailments,
hypertension, high blood pressure, rheumatic heart trouble, hardening of
the arteries, varicose veins and ulcers, loss of muscular power, cataract,
kidney and liver ailments, and retinal diseases.
Vitamin E strengthens muscular tissue and reduces the body’s requirements
for oxygen. It also improves the circulation, dissolves blood clots, and
prevent their formation.
Vitamin F (Lecithin) – also known as unsaturated fatty acids.
The best sources of this vitamin are unprocessed cerial and vegetable oils,
such as soyabean oil, wheatgerm oil, peanut oil, olive oil, etc.
Lethitin is needed to prevent eczema, dandruff, falling hair, brittle nails,
underweight conditions and retarded growth. It is also beneficial in
emulsifying cholesterol, a hard and waxy substance that silts up veins
and arteries, and leads to hardening of the arteries and thrombosis.
Vitamin K. This vitamin is concerned with the normal coagulation of blood.
When it is lacking, blood takes longer to coagulate.
Vitamin K concentration tends to be low in new born babies, which explains
a number of cases of haemorhagic disease in the newly born.
It is now usual to give expectant mothers vitamin K injections, late in
pregnancy. Vitamin K is found chiefly in the leaves of green vegetables.
Vitamin P (the flavenoids), This vitamin comprises hesperidin, rutrin,
citrin etc. Hesperidin is a flavenoid extracted from oranges and appears
to be more effective when taken with vitamin C, as each supplement
reinforces the action of the other, called synergy.
Rutin is obtained from buckweat.
Extensive clinical research has shown that the flavenoids are necessary
to prevent capillary fragility. When the capillaries are healthy, the
absorption of infection from mucous surfaces during the course of the
common cold and influenza, is greatly reduced and both ailments are
more quickly and easily thrown off.
You can get high quality essential vitamins and minerals by visiting:
http://www.nutrobalance.usana.com to ensure that all the necessary
requirements for optimal health are met.
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