Lecithin One of the healthy fats

Your mother may never have admonished you to take your lecithin, but this healthy fat is essential for the normal function of every cell in our bodies.

Lecithin directly affects nerve and brain function, fat transportation, and metabolism, and protects cells from oxidation. Lecithin contains a phospholipid called phosphatidylcholine, which is absorbed by the intestinal mucosa and metabolized to choline in the liver.

Small amounts of choline are carried to the brain, where it is converted to the neurotransmitter acetylcholine, which is required for adequate nerve function as well as for memory storage and retrieval.

Memory Helper

In healthy individuals, lecithin can increase acetylcholine levels in the brain. Because a decrease in acetylcholine is associated with Alzheimer’s disease, it has been suggested that increased lecithin levels may increase this important neurotransmitter.

As a 2002 study reported in the Clinical Therapeutics journal,while patients with mild to moderate dementia experienced improved memory with increased dietary choline, it was not beneficial to patients with advanced Alzheimer’s disease.

Studies have shown that choline is also needed for the normal development of the brain during fetal growth. In an interesting animal study, when pregnant female rodents were supplemented with choline, their offspring’s brain function changed, resulting in lifelong memory enhancement. Thus, memory function in the aged offspring was partially determined by what the mother ate during pregnancy.

Heart Health

Lecithin has been shown to help with cardiovascular disease by lowering cholesterol and preventing atherosclerosis. Lecithin is an emulsifying agent, meaning that it is able to suspend the fat and cholesterol that is travelling through the bloodstream and stop it from attaching to the artery walls, thus preventing atherosclerosis.

Some studies demonstrate that soy-derived lecithin has significant effects on lowering cholesterol and triglyceride levels, while increasing HDL cholesterol, the good cholesterol, in the blood.

Brain Function

There is evidence that bipolar disorder is associated with reduced choline in the central nervous system. Supplementing with lecithin has been shown to result in significant improvement and stabilization of mood during hypermanic phases; however it has also been reported to depress mood, so its use for mood disorders should be monitored by a qualified health practitioner.

Gallstone Prevention

Lecithin may play a role in preventing gallstones from forming. Studies have shown that taking lecithin orally will increase the amount of lecithin in the bile, and this can increase the ability to dissolve cholesterol.

Since gallstones are mostly composed of cholesterol, reducing excess cholesterol may help to reduce the formation of gallstones. Unfortunately, lecithin has not been shown to aid in dissolving gallstones after they have formed.

Weight Loss

Since lecithin is able to package fat in the bloodstream and eliminate it from the body, it is often suggested that lecithin can help with weight loss, but this does not mean that lecithin is able to flush out fat from our subcutaneous tissues. To date, there is no clear evidence that lecithin aids in weight loss.

Getting Lecithin

Lecithin is found naturally in such foods as egg yolk, soybeans, grains, wheat germ, fish, and legumes. When the diet is not adequate, lecithin can safely be consumed as a supplement; since it can be completely metabolized, it is virtually nontoxic to humans. A standard dose of lecithin is one to three grams per day.

Cautions

It is important to note that lecithin does have potential side effects and interactions with medications; therefore it is recommended that you consult with a licensed health care practitioner before taking lecithin.

More about → Lecithin One of the healthy fats

Lose Weight with Weights

It is a widely-believed myth that training with weights will make you resemble Arnold Schwarzenegger or Sylvester Stallone. Women especially often shy away from the bench press and other weight machines, afraid of building too much bulk. In doing so, they miss out on a host of health benefits–better posture and alignment, osteoporosis prevention, strength and weight loss.

Huge, glistening, rippling muscles will not develop overnight, or even with regular weight training. Testosterone is necessary in order for muscles to increase dramatically in size–and women just don’t possess enough of the hormone for this to happen. Although huge muscles can be developed through training, even most men do not eat well enough or train hard enough to gain any serious mass. Bulking up is nearly a full-time job–one to one and a half hours, five or six days a week–and requires supplemental protein and calories.

Pump Up to Slim Down

Aerobic activity (activity requiring oxygen as a fuel source) is widely known as best for burning fat. Although weight training is often deemed an anaerobic activity (does not use oxygen as a fuel source), it too has fat burning benefits.

By increasing muscle mass on your body–even slightly–you will decrease your body fat percentages. Muscle mass can be likened to a furnace that burns energy, thus decreasing the body’s fat to muscle ratio. As a bonus, muscle burns more calories than fat on your body during rest: lean muscle tissue requires more calories than fat tissue to simply exist.

The variety of weight training activities and formats allows for aerobic intervals. These elevate the heart rate throughout the workout, burning more fat. Muscle is the most metabolically-active tissue on the body and it will continue to burn fat in any state of activity 24 hours a day.

Weights for Your Bones

Weight training is an effective step in preventing osteoporosis. When heavy loads, such as in weight resistance training, are applied over a long period of time, bones with ample blood supply become more dense. The amount of collagen fibres and mineral salts present will also increase.

As we age we may lose bone cells. Weight bearing exercises work to replace them, keeping our skeletons strong and healthy.

Physical activity is vital for maintaining a healthy spine and correct posture. Weight training stretches and strengthens major and minor muscles groups of the body, keeping the spine straight and the joints flexible and lubricated. A healthy spine allows mobility and pain-free daily function.

If you wish to start on a weight training program, consult your doctor, especially if you are currently a sedentary person. Many gyms have weight room attendants or personal trainers who will be happy to provide you with instruction and a program to follow. Start slowly and watch the benefits appear before your eyes!

More about → Lose Weight with Weights

Feed a Healthy Weight

If weight loss was a colour, it would be green. It’s no coincidence that green vegetables factor heavily in most weight and health maintenance programs.

Fruits, vegetables, and sea vegetables provide vitamins, minerals, antioxidants, and macronutrients (fats, proteins, and carbohydrates including fibre), as well as many other cofactors to keep digestion smooth, metabolism on track, hormones balanced, immunity strong, and detoxification steady. With obesity rates rising, a nutrition-based strategy to support disease prevention and weight maintenance is within our grasp: going green.

Nutrition to go

Green superfood formulas deliver concentrated nutrients lacking in the everyday diet—nutrients that are essential in supporting a healthy weight.

If you don’t get enough vitamin D, for example—and three million Canadians don’t—this can impact hormone production. Hormones are the body’s chemical messengers, regulating everything from insulin production to metabolism. Poor metabolism and/or blood sugar imbalances can cause weight gain.

If you’re nutrient deprived, energy and motivation can suffer. Who wants to work out when you’re exhausted? A study in the Canadian Journal of Dietetic Practice and Research, however, suggests green food formulas show promise for improving energy. 

Green formulas have also been shown to reduce cholesterol, reduce cold symptoms, and improve the condition of the skin.

Superfoods to watch for

Keep an eye out for these ingredients:

• Alfalfa, barley, and wheat grasses: high in chlorophyll and enzymes, and provide cleansing and nourishing effects
• Red beet powder: helps digestion, and stimulates the kidneys and lymphatic system
• Spirulina: contains beta-carotene, enzymes, and essential fatty acids
• Apple fibre powder: soluble and insoluble fibre keep the intestinal tract healthy
• Phosphatide complex from lecithin: may support the nervous system, help the absorption of nutrients, and help prevent atherosclerosis
• Royal jelly: supports immunity and may increase energy
• Bee pollen powder: high in nutrients and antioxidants

Superfood formulas can be mixed with water or juice. Or add a scoop or two to your morning shake. If you’re in a rush, opt for the convenience of capsules.

More about → Feed a Healthy Weight

Lose the Bulge-Not the Carbs

Advocates claim that low carbohydrate intake will improve our body’s insulin/blood sugar balance, thereby fostering weight loss. Although preliminary research has shown slightly more weight loss over the short term with lower carbs, long-term studies demonstrate otherwise.

A recent one-year randomized study compared many of the leading diets, including low-carb diets and the traditional low-fat diet. It was found that all the diets were similarly effective at reducing weight and lowering cardiovascular risk factors. The traditional low-fat diet was found to be the most practical; therefore compliance was best with this diet.

Critical for Weight Loss and Health

The majority of research in nutrition clearly demonstrates that carbohydrate-rich foods–specifically fruit, legumes, vegetables, and whole grains–reduce the risk of most chronic diseases such as diabetes, cancer, and cardiovascular disease.

These foods are loaded with antioxidants, vitamins, minerals, healthy fats, healthy low-glycemic carbohydrates, and fibre. Together these compounds protect our bodies from disease and optimize metabolic rate. Diets that dramatically lower the intake of these valuable nutrients would also miss many health benefits. The long-term consequences of eliminating healthy carbohydrates could be catastrophic to nutritional health.

Further, carbohydrate-rich whole grains such as oat bran contain a soluble form of fibre that acts to stabilize blood sugar levels, reduce cholesterol in the blood, and curb appetite.

Dietary Supplements and the Bulge

Restricting calories often restricts the intake of essential nutrients. Inadequate intake of any nutrient could affect health and metabolic rate. A balanced one-a-day multivitamin and mineral supplement from a reputable company acts as an insurance policy to fill the nutrient gaps.

An essential fat supplement such as organic flaxseed oil would also be helpful, particularly when the intake of fat is overly restricted. Interestingly, fish oils have been found to support weight loss in obese individuals with hypertension due, possibly, to its stabilizing effects on blood sugar levels.

Current studies suggest that a higher intake of low-fat calcium-rich foods is associated with a lower prevalence of obesity. Although calcium supplements do not appear to benefit weight loss, a diet providing 900 to 1,100 mg of calcium from food is a good strategy.

Time-tested Strategies for Successful Weight Loss

Maintaining weight loss is the greatest challenge for most dieters. The National Weight Control Registry has compiled a list of strategies that have worked for dieters.

Accept Failure

Be easy on yourself. It takes time and patience to change your lifestyle; weight loss is never linear. Focus on the health benefits of these changes.

Allow Periodic Indulgence

It’s okay to have some chocolate, chips, or ice cream periodically. Try healthier options such as 70-percent chocolate, or certified organic chips baked with nonhydrogenated oil.

Frequently Monitor Your Weight

This gives you clues about whether you are on track so you can make modifications to your program. It also creates body awareness.

Exercise for One Hour Daily

Becoming active on a regular basis is critical. The key is to just get moving: go for a walk, play some tennis, or join a gym. Walk to the grocery store, or take the stairs at work.

Every bit of activity helps.

Consume Five Small Meals per Day

Consuming three smaller meals with healthy snacks throughout the day will foster stable blood sugar levels, thereby controlling appetite and improving moods and metabolic rate.

Follow a Balanced Diet Rich in Healthy Carbohydrates and Low in Fat

This diet involves portion control, and moderate intake of fat. Emphasize whole grains, vegetables, legumes, fruit, lean meats, fish, poultry, and low-fat dairy.

More about → Lose the Bulge-Not the Carbs

5 Reasons why snacking is important

5 Reasons why snacking is important - Both young and old will like the name suggests snacking. Made the most delicious snacking while relaxing or watching a favorite television show. Unfortunately the snacking habits can make plus size waist widened. Weight gain was in the habit of snacking causes the food was not good. Try snacking with healthy food, certainly not going to make weight and waist circumference increased.

Read Dilansit from Simple, see 5 reasons why snacking is important for the body.

1. Balancing metabolism

The researcher says that maintain metabolic balance can be achieved by eating three meals and two snacks a day between meals. If balanced metabolism, burning fat will be perfect and overall body health is maintained.

2 . Not overeat

Overeating is one of the reasons why a person experiencing a swollen waistlines. But with snacking, control appetite will remain intact. As various studies have been carried out, eating smaller meals is much better in keeping the body leanness.


3. Meet vitamin

Snacking is an easy and delicious way to meet the needs of vitamin that is not obtained from the daily feeding schedule. But of course snacks consumed should have a high nutrient content. For example, fresh fruits, whole grains, or beans.


4. Keep the mood

When blood sugar levels are too low, a person will usually irritability and difficulty concentrating. To overcome this, favorite snack foods can be done any time the mood began to deteriorate. That way, your blood sugar will rise again and the mood is getting better.


5. Avoid junk food

When he returned home from work, feeling hungry and tired bodies merge into one that encourages one to eat right away. However, because of lazy cooking, junk food eventually become the primary choice for dinner . It certainly will not happen if someone snacking before dinner first.


Those are some reasons why snacking is important. But do not forget to enjoy a healthy snack.

More about → 5 Reasons why snacking is important

5 Sources of food bone and teeth formation

5 Sources of food bone and teeth formation - Magnesium, a mineral that plays an important role in the formation of bones and teeth, make the muscles relax, launched metabolism, and blood pressure control. If you want to get the best of magnesium intake, try the food consumption as reported by the Live Strong following.

1. Grains and beans
Best sources of magnesium are pumpkin seeds. In addition, quite a lot of sesame also contains magnesium. Nuts contain magnesium which is actually similar to grains. For example, cashews and almonds.

2. Legumes
Soy beans and black beans are the best sources of magnesium are derived from legumes family. Followed by lima bean that can meet the needs of 20 percent magnesium every day in every portion.

3. Green vegetables and whole grains
Spinach, especially the still raw and fresh, is a source of magnesium that can be consumed every day. In addition to green leafy vegetables, whole grains were also similar. Wheat can be enjoyed in the form of cereal or oatmeal is eaten at breakfast.

4. Fish
Some particular fish has a fairly high magnesium content. Call it the salmon and halibut. As a bonus, eating salmon will also provide intake of omega-3 fatty acids for the body that nourish the brain and heart.

5. Low-fat milk and yogurt
Milk and yogurt is delicious and healthy, especially if the fat content is low enough. Beside rich in magnesium, both of which have a high calcium to support healthy bones and teeth.

That is a variety of food sources forming bones and teeth, magnesium. Do not forget to eat them every day to meet your daily magnesium needs.

More about → 5 Sources of food bone and teeth formation

Add Some to Lose Some

Although a nutritious diet and regular exercise are key to losing weight, research shows that there is more you can do to shed pounds. Dietary supplements can play an important complementary role in regulating metabolism, suppressing appetite, and curbing sweet cravings.

Before delving into the issue of weight loss, it’s essential to understand what causes weight gain. According to the US Centers for Disease Control and Prevention, weight gain is a complex process influenced by a potentially large combination of factors:

• genes
• metabolism
• behaviour
• illness
• medications
• environment
• culture
• socioeconomic status

It’s no wonder that the conventional weight-loss strategies centred around diet and exercise aren’t curbing the high rates of Canadians who are obese (23 percent) and overweight (59 percent).

New Approaches to Losing Weight

Dietary supplements can safely help with weight loss, when formulated correctly, by targeting a range of root causes of weight gain at the same time.

Several weight-loss herbals affect how insulin works. Insulin is a hormone secreted by the pancreas that lowers blood sugar and affects fat storage by the body. Although it is unclear exactly how they work, extracts such as Gymnema sylvestre and chromium picolinate, which affect insulin activity, may help trigger fat loss.

Other extracts that target fat include Coleus forskohlii, which breaks down the fat stored in fat cells; Garcinia cambogia, which inhibits fat and cholesterol synthesis; and green tea, which not only increases metabolism but may also reduce the risk of colorectal and breast cancer in women.

Thermogenics such as Capsicum annuum increase metabolism to burn more calories; lipotropes, such as choline and betaine, break down fat that can accumulate in the livers of obese people.

However, herbal remedies can do more than just control fat levels. Diuretics such as Arctostaphylos uva-ursi can reduce weight by eliminating excess water buildup in the body.Gymnema sylvestre curbs sweet cravings and Hoodia may sppress appetite.

Choose Wisely

First talk to your health care practitioner. If he or she feels that it’s safe for you to take diet supplements to assist your weight loss, be sure to discuss formulations that target the multiple factors involved in weight control and that are appropriate for your particular needs.

What’s important to know is that dieting and exercise are a great start to losing weight, but adding herbals can give you that extra edge in dropping pounds.

Sample Herbal Wight-Loss Mix

• Control insulin with Gymnema sylvestre and chromium picolinate.
• Improve metabolism with Coleus forskohlii, Garcinia cambogia, and green tea.
• Burn fat with Capsicum annuum.
• Reduce liver fat with choline and betaine.
• Lose excess water with Arctostaphylos uva-ursi.
• Curb sweet cravings with Gymnema sylvestre.
• Reduce appetite with Hoodia.

More about → Add Some to Lose Some

Effective Weight-Loss Programs

There are hundreds of weight-loss programs that vow to help create a lean, muscular body with little body fat. The reality is that while most popular diets and programs produce short-term results, the majority of people fail to achieve and maintain their weight-loss goals in the long run.

The real solution is taking a rational approach to weight loss by utilizing scientific breakthroughs in the understanding of human appetite regulation and metabolism. The centrepiece of any effective weight-loss program is utilizing unique blends of selected, highly viscous soluble (HVS) fibres. When properly combined these natural dietary fibres act synergistically to bind more water and create a greater gel-like mass than any other fibre alone.

When taken with water before or during meals, HVS dietary fibre blends bind up to 600 times their weight in water to form a gelatinous, viscous mass within the stomach. As a result, it produces a tremendous feeling of satiety (fullness) and reduces the absorption of calories. HVS dietary fibre blends are available in capsule form, powdered drink mixes, and meal replacement formulas.

When used within a framework of proper diet and lifestyle, HVS dietary fibre blends work to promote weight loss because they help achieve five key goals:

• Effectively promote satiety leading to a reduction of calories consumed.
• Improve the sensitivity of body cells to the hormone insulin.
• Increase metabolism and fat burning without using harsh stimulants.
• Reset the mechanisms that control fat cell size and body weight.
• Bind dietary fat and cholesterol within the intestinal tract and escort them from the body.

The beauty of utilizing a program based upon HVS dietary fibre is that it is both simple and highly effective. Clinical work at the Canadian Center for Functional Medicine indicates that at least 75 percent of those who are serious about losing weight will lose weight effectively by following these simple guidelines:

• Take a meal replacement formula that provides a minimum of five grams of HVS fibre twice daily as a meal replacement.
• For meals when you are not using the meal replacement formula, take two to five grams of HVS fibre five to 10 minutes before the meal.
• Use two to five grams of HVS fibre when hungry between meals, alone or with a healthy, low calorie snack.
• Drink six to eight glasses of water daily.
• Eat less! HVS fibre curbs the appetite. But you will still need to choose smaller portions of food and skip second or third helpings.
• Exercise. If you cut back on calories without exercising regularly, your metabolism will drop so low that it will be very hard to burn fat. It does not take much; a brisk walk for 30 minutes a day produces significant health and weight-loss benefits.

More about → Effective Weight-Loss Programs

Eat Early; Eat Less

Changing eating patterns may lead to easier weight loss. Research published in the Journal of Nutrition (2004) followed participants and their eating habits for seven days. Those who ate more in the morning had less total food consumption for the rest of the day, while the others in the group generally ate more as the day went on, with less time between food consumption. This resulted in higher calories consumed and less calories burned as activity levels dropped in the evenings.

Starting the day right by having a sound breakfast has been confirmed in other research to reduce fat cravings, lower cholesterol levels, and lead to overall increase in vitamin and mineral intake. This one change may be a simple key to managing your weight.

More about → Eat Early; Eat Less

Exercise Smarter-Not Harder-for Weight Loss

We all know that exercise is essential for weight management because it burns calories. But how much and what kind of exercise is best?

Researchers at the University of Pittsburgh enrolled 201 overweight, sedentary women as participants in a one-year study. They were randomly assigned to one of four exercise groups: (1) vigorous intensity with high duration; (2) moderate intensity with high duration; (3) moderate intensity with moderate duration; or (4) vigorous intensity with moderate duration. All women were instructed to follow a 1,200 to 1,500 kilocalorie-per-day diet and reduce fat intake to 20 to 30 percent of total energy intake.

Weight loss was significant in all groups, with those exercising moderately gaining similar benefits to those who exercised vigorously. Participants who walked briskly (moderate exercise) for at least 50 minutes, five times a week, and who cut back on fatty foods saw the best long-term weight loss. In six months, they lost an average of 25 pounds, or about 15 percent of their body weight, and the program helped them keep the weight off the rest of the year. It came down to the calories they burned, not how hard they worked to burn them.

More about → Exercise Smarter-Not Harder-for Weight Loss

Disclaimer

1. Acceptance of our Terms

By visiting the website Health Articles, viewing, accessing or otherwise using any of the services or information created, collected, compiled or submitted to Health Articles, you agree to be bound by the following Terms and Conditions of Service. If you do not want to be bound by our Terms your only option is not to visit, view or otherwise use the services of Health Articles. You understand, agree and acknowledge that these Terms constitute a legally binding agreement between you and Health Articles and that your use of Health Articles shall indicate your conclusive acceptance of this agreement.

2. Provision of Services

You agree and acknowledge that Health Articles is entitled to modify, improve or discontinue any of its services at its sole discretion and without notice to you even if it may result in you being prevented from accessing any information contained in it. Furthermore, you agree and acknowledge that Health Articles is entitled to provide services to you through subsidiaries or affiliated entities.

3. Proprietary Rights

You acknowledge and agree that Health Articles may contain proprietary and confidential information including trademarks, service marks and patents protected by intellectual property laws and international intellectual property treaties. Health Articles authorizes you to view and make a single copy of portions of its content for offline, personal, non-commercial use. Our content may not be sold, reproduced, or distributed without our written permission. Any third-party trademarks, service marks and logos are the property of their respective owners. Any further rights not specifically granted herein are reserved.

4. Submitted Content

When you submit content to Health Articles you simultaneously grant Health Articles an irrevocable, worldwide, royalty free license to publish, display, modify, distribute and syndicate your content worldwide. You confirm and warrant that you have the required authority to grant the above license to Health Articles.

5. Termination of Agreement

The Terms of this agreement will continue to apply in perpetuity until terminated by either party without notice at any time for any reason. Terms that are to continue in perpetuity shall be unaffected by the termination of this agreement.

6. Disclaimer of Warranties

You understand and agree that your use of Health Articles is entirely at your own risk and that our services are provided "As Is" and "As Available". Health Articles does not make any express or implied warranties, endorsements or representations whatsoever as to the operation of the Health Articles website, information, content, materials, or products. This shall include, but not be limited to, implied warranties of merchantability and fitness for a particular purpose and non-infringement, and warranties that access to or use of the service will be uninterrupted or error-free or that defects in the service will be corrected.

7. Limitation of Liability

You understand and agree that Health Articles and any of its subsidiaries or affiliates shall in no event be liable for any direct, indirect, incidental, consequential, or exemplary damages. This shall include, but not be limited to damages for loss of profits, business interruption, business reputation or goodwill, loss of programs or information or other intangible loss arising out of the use of or the inability to use the service, or information, or any permanent or temporary cessation of such service or access to information, or the deletion or corruption of any content or information, or the failure to store any content or information. The above limitation shall apply whether or not Health Articles has been advised of or should have been aware of the possibility of such damages. In jurisdictions where the exclusion or limitation of liability for consequential or incidental damages is not allowed the liability of Health Articles is limited to the greatest extent permitted by law.

8. External Content

YOUR-WEBSITE-NAME may include hyperlinks to third-party content, advertising or websites. You acknowledge and agree that YOUR-WEBSITE-NAME is not responsible for and does not endorse any advertising, products or resource available from such resources or websites.

9. Jurisdiction

You expressly understand and agree to submit to the personal and exclusive jurisdiction of the courts of the country, state, province or territory determined solely by Health Articles to resolve any legal matter arising from this agreement or related to your use of Health Articles. If the court of law having jurisdiction, rules that any provision of the agreement is invalid, then that provision will be removed from the Terms and the remaining Terms will continue to be valid.

10. Entire Agreement

You understand and agree that the above Terms constitute the entire general agreement between you and Health Articles. You may be subject to additional Terms and conditions when you use, purchase or access other services, affiliate services or third-party content or material.

11. Changes to the Terms

Health Articles reserves the right to modify these Terms from time to time at our sole discretion and without any notice. Changes to our Terms become effective on the date they are posted and your continued use of Health Articles after any changes to Terms will signify your agreement to be bound by them.

More about → Disclaimer

5 Important facts about vitamin B12 deficiency

5 Important facts about vitamin B12 deficiency - During this vitamin B12 appears to have not noticed by most people. Though vitamin B12 are also needed by the body and can cause many health problems if not met.

Let's recognize vitamin12 and what I should know about vitamin B12 deficiency, as reported by the Daily Health Post below.

1. What is vitamin B12?
B12 is an essential water-soluble vitamin found in many natural foods such as fish, eggs, meat, and dairy products. Usually the disease is vitamin B12 deficiency occurs in vegetarians who do not eat meat. Vitamin B12 is very important because it is used for the synthesis of proteins and DNA. Even so the body can store enough vitamin B12 in the liver and can last up to several years. Because it is usually rare vitamin B12 deficiency.

2. Symptoms of vitamin B12 deficiency
Although vitamin B12 deficiency is rare, but its effects can be very serious and cause permanent damage to the brain and nervous system. Some of the symptoms of vitamin B12 deficiency include anemia, numbness in the hands or feet, weakness and lack of energy, loss of appetite, dementia, depression, shortness of breath, and others.

3. Causes of vitamin B12 deficiency
Although vitamin B12 deficiency is rare, but there are many factors that can cause it. Some kind of like being a vegetarian diet can lead to vitamin B12 deficiency because vitamin is mostly found in meat and dairy products. In addition, drinking alcohol can also be a cause of vitamin B12 deficiency.

4. How to find out
Do you include people who are potentially deficient in vitamin B12? How to find out is to do the test. Doctors usually recommend doing a whole blood test, test homocysteine ​​and methylmalonic acid test. But an easier step is checked by a doctor who has experience in handling the problem of vitamin B12 deficiency.

5. Adding vitamin B12
To ensure that there is no deficiency of vitamin B12 can be done several ways. For vegetarians who are not able to eat lean meats, dairy products, or fish, and eggs. As for vegetarians should increase the consumption of algae and seaweed. In addition, vitamin b12 supplements can also help maintain health and prevent vitamin B12 deficiency, even though not too effective.

Those are some things you should know about vitamin B12 and vitamin B12 deficiency disease. To prevent vitamin B12 deficiency, make sure you eat natural foods that contain lots of vitamin B12 such as eggs, fish, and others.

More about → 5 Important facts about vitamin B12 deficiency

9 characteristics of people who get anorexia

9 characteristics of people who get anorexia - Anorexia is an eating disorder that causes a person obsessed with her weight. Anorexia certainly not be overlooked. Because this condition can lead to various complications until death.

The bad news, most anorexics often refuse to undergo treatment. So when there are people nearby who have symptoms as reported by the Mayo Clinic, soon persuaded them to consult a doctor.

• Skipping meals.
• Reasoned that not eating.
• Eating certain foods, usually low in fat and calories.
• Perform certain rituals before eating, such as cutting food into small pieces so or spit out food after chewing.
• Cooking for others but do not want to eat.
• Often weigh.
• Frequently checking the mirror shape.
• Complain about weight.
• Do not want to eat in a public place.

Are there people closest to you who show these symptoms? If so, they help to cure his condition.

More about → 9 characteristics of people who get anorexia

3 Reasons why eating chocolate is good for health

3 Reasons why eating chocolate is good for health - Chocolate is a favorite food of many people. Not just because it tastes delicious, but because the chocolate was also good for the health of.

One proof that chocolate is good for the health of a study recently said chocolate could make the elderly brain remains active. Consider another reason why chocolate is good for health, as reported by Live Science below.

1. Healthy heart
Eating chocolate every day can reduce the risk of heart disease and stroke, according to a study in 2012.

2. To lose weight
If you think that eating fat makes chocolate, you are wrong. Because a study proves that chocolate consumption is associated with lean body weight.

3. Control appetite
Chocolate contains fiber which is a natural appetite suppressant. If you are already eating chocolate, you are more controlled in other foods.

Although healthy tan, there are a few things about food is related to be considered further. What is it? Listen more.

• Chocolate bars. Dark chocolate actually has a bitter taste, so it is usually mixed with brown other ingredients. So try to choose a darker chocolate bar because the content of dark chocolate in it far more numerous and healthy.
• Drink hot chocolate. In addition to be enjoyed in the form of bars, chocolate can also be consumed as a beverage. Use powdered dark chocolate coupled with a natural sweetener to get the maximum benefits from these healthy drinks.
• Another chocolate. Not like a chocolate bar or drink hot chocolate? You can enjoy chocolate powder sprinkled on foods such as cereal and oatmeal.

Although chocolate is very healthy, do not forget to still meet the nutritional needs of the body from other foods such as fruits and vegetables.

More about → 3 Reasons why eating chocolate is good for health

9 Fatty foods are good for health

9 Fatty foods are good for health - Do not be afraid to eat fatty foods, fatty foods because not all be bad for the body. In fact you need to consume fatty foods for the body to remain healthy. But do not consume as well, because one can choose fatty foods will make your body unhealthy, and even make the body fat. Therefore, the following 8 fatty foods are good for health if consumed regularly as in the quotation from the Live Strong below.

1. Olive oil

One tablespoon of olive oil contains 10 grams of unsaturated fat and only two grams of saturated fat. Because of the fat content in both high in olive oil, oil consumption is believed to be heart healthy.

2. Peanut butter

In addition to fats that are good for health, peanut butter is also rich in fiber, vitamins, and minerals. A study also been proven that consumption of peanuts or peanut butter can reduce the risk of type 2 diabetes.

3. Mutton

Mutton dish containing 85 grams of unsaturated fat which is equivalent to one teaspoon of olive oil. Mutton fat is good for the body was usually obtained from the goat's legs and waist.

4. Avocado

Delicious and healthy, that's the avocado fruit. This fruit contains good fats, vitamin E, folic acid, fiber, and carotenoids. Functions are carotenoids alone helps the absorption of nutrients in the body.

5. Dark chocolate

Do not be afraid to eat chocolate. Because chocolate, especially dark-colored, it is healthy for the body. Research says that eating dark chocolate can lower stress, improve blood circulation, and enhance immune system.

6. Walnuts

Despite the good fats in walnuts are not as much as that found in other foods, but it is quite healthy snack. Moreover, walnuts also contain protein, fiber, magnesium, and phosphorus.

7. Kuaci

Watermelon seeds sunflower seeds are a healthy snack rich in good fats, protein, fiber, and minerals. Even 90 percent of fat in watermelon seeds are kind of nice. So try making pumpkin seeds as a healthy snack daily.

8. Almond

Another pea family including fatty foods are good for health is almond. Another nutrient that is not less important is vitamin E in almonds, magnesium, manganese, fiber, copper, phosphorous, and riboflavin.

9. Sesame

Sesame typically found in traditional snacks of bread or dumplings. However sesame can also be processed into a variety of complementary dishes. Sesame is not only rich in good fats, but also zinc, protein, and fiber .

That many fatty foods are good for health. But remember, do not over when to eat them.

More about → 9 Fatty foods are good for health

Getting Juicy

Another day, another round of nagging guilt. Yet again, you’ve failed to consume even close to the seven to 10 servings of fresh fruits and veggies recommended by Canada’s Food Guide. The question is, just how does one go about adding these healthy foods into an already busy lifestyle?

Here’s one terrific way: fresh juices. If you happen to have a juicer packed away, think about starting up a relationship with it again. Don’t have a juicer? Take heart. There is now a new concept in juicing that doesn’t even involve owning a juicer.

Jump into juicing

Juicing is a method that extracts the juice from fruits and vegetables, leaving the pulp behind. This allows you to consume large amounts of nutrients and digest and assimilate them quickly. It is a lot easier to drink 8 oz of liquid than to consume 3 lb of food! Plus, juicing gives your digestion, assimilation, and elimination systems a much-needed rest from the constant work they do, allowing your body to cleanse efficiently and obtain maximum nourishment.

Concentrated cleansing

A juice-only fast of several days can be an amazingly healing and cleansing experience. But juicing on a daily basis can also be a strategy to get concentrated nutrition in a short amount of time. With juicing, you can start your day with a refreshing drink that contains four vegetable servings and two fruit servings, all before 8 am. In case you’re counting, that leaves you only one more fruit or veggie to consume during the day to meet the minimum requirement, more than easily done.

It’s now easier to do than ever before, simply by using your high-powered blender instead of a juicer. Just add the fruits and vegetables to your blender with a cup or so of water (depending on which fruits or vegetables you are using), blend, and strain through a mesh bag (often called a nut milk bag).

Most alternative health experts advise consuming way more fresh raw fruits and vegetables than listed in government guidelines. But with the power of juicing—whether juicing at home or buying at your favourite health food store or juice bar—your days of nagging guilt over not eating right are over.

Recipes

• Immune System Booster Juice
• Energy Enhancement Juice
• Weight Loss Booster
• Ambrosia

Combining juices

Don’t worry about mixing fruits and vegetables in the same drink. You may have read so-called rules somewhere about food combining, but those rules don’t really apply to juices. Juices are quickly and easily assimilated by the body.

What to do with the leftover pulp?

This is a common concern, as people do not like to waste food. However, the very concept of juicing is to remove the pulp so that digestion and assimilation of the nutrients will be rapid, so the pulp often goes into the compost pile.

Over the years useful and clever ways have been devised to use the pulp. If Fido needs to lose weight, add some pulp to your dog’s food for roughage so he will feel full on fewer calories (check first with your vet to make sure which fruits and veggies are safe for him to consume and which are not). Mix some pulp in with your salad, sneak some into soup, blend into smoothies, or use it in baking.

Nutrients and cleansing: health benefits of popular juices

Juice	Nutrients and cleansing health benefits
Apple	vitamins A and C; phytochemicals, pectin, and boron digestive, diuretic, antiseptic, and cleansing
Beet	vitamin A, potassium aids liver and gallbladder
Cabbage	thiamine; calcium; iron; magnesium; phosphorus; potassium; vitamins C, K, and B6; folate; and manganese antibacterial, anti-inflammatory, antioxidant, anti-ulcer, aids memory, detoxifying, restorative, boosts immunity, and promotes healing
Carrot	vitamins A, B, and C; iron; beta carotene; calcium; potassium; and sodium cleansing effect on the liver and digestive system; antioxidant
Celery	vitamins A, C, K, and B6; pantothenic acid; calcium; magnesium; riboflavin; phosphorus; folate; potassium; and manganese neutralizes acidity in the body; natural diuretic and laxative
Cranberry	vitamins A and C; iodine and calcium; flavonoids; enzymes; malic, citric, and quinic acids antibacterial, antiviral, antioxidant, emulsify fats
Cucumber	vitamin A, iron, and potassium high water content; a good vegetable for juicing also contains sterols, which may help reduce cholesterol
Grape	flavonoids, resveratrol, boron, and potassium antioxidant and antiviral
Kale	vitamins A and C, chlorophyll, calcium, iron, folic acid, potassium, and sulforaphane boosts the body’s detoxification enzymes
Orange /citrus	vitamin C, limonene, and flavonoids anti-inflammatory; supports immune system
Pineapple	vitamin C, potassium, bromelain, and iron digestive aid

Some final notes on juicing: remember the old saying, “Variety is the spice of life”? Rather than repeating the same recipe day after day, juice an assortment of fresh fruits and vegetables taken from all the colours of the rainbow: white, yellow, orange, red, purple, blue, and green. This will ensure that you are obtaining a rich variety of nutrients. Happy juicing!

More about → Getting Juicy