Dried Fruits that are Good for Your Skin

Don’t you just love dried fruits as a snack? These nifty treats are one of the top snacks for weight watchers because of their low cholesterol and fat content. They’re convenient, cheap, delicious and very nutritious. They are healthier options to potato chips and a smart way to preserve fruits before they fall out of season. Even if your favorite fresh version is not available, more often than not, you’ll find dried ones just to beat your cravings.
Eating dried versions of fruits help one achieve the daily needed amount in a person’s diet. But, did you know that when you’re eating dried fruits, you’re not just eating for your health but also for your skin?

When fresh fruits undergo the process of drying (i.e. sun, air and freeze drying), water is removed while the flavors become intensified, as well as some vitamins and minerals. However, this process of removing moisture from fresh fruits can also zap out some nutrients but only to a minimum. Just to let you know how good dried fruits are for your skin, here are some of the vitamins and minerals they contain and how each can benefit the skin and overall health.

1. Vitamins

Dried prunes, plums and peaches contain Vitamin A, sometimes in beta-carotene form, which helps in preventing dryness and flakiness of the skin by maintaining and repairing broken tissues. It also helps fight acne and leaves the skin smooth and glowing. Vitamin B6 and Vitamin B Complex are found in dried apples, dates, peaches and apricots. These B vitamins help improve the skin’s ability to retain moisture, hence avoiding dryness, early appearance of wrinkles and flakiness. It also has a skin-lightening component and acts as an anti-cancer agent as well.

2. Antioxidants

These free-radical fighting agents are your skin’s best friend because it fights early signs of skin ageing. Eating foods high in antioxidants like raisins, dried blueberries (these have the highest amount of antioxidants), dried plum, dried apples, dried prunes, dried peaches and dried cranberries boost your skin’s protection against sun damage and the harsh effects of the environment. Antioxidants work side by side with the mineral manganese which helps in the production of antioxidants and energy in the body.

3. Iron

Did you know that almost all dried fruits in the market contain iron? From raisins, to dried plums, apples, dates and figs, dried peaches and apricots; this essential mineral is needed by the body not just to prevent anemia but to improve sleep. This is very important especially for the skin. Observe how lack of sleep can cause skin breakouts, coarse skin and large-looking pores. Furthermore, iron increases the collagen in the skin to keep it feeling firm, supple and smooth.

4. Dietary fiber

Fiber in dried fruits are good for the body because in aids in digestion and gives a smooth bowel movement (like dried prunes and raisins). But, you may ask, for the skin? Fiber helps prevent acne, fat build-up and cellulite by flushing out toxins from the body. Whatever type of fruit, whether fresh or dried ones, are loaded with fiber.

5. Copper

Inflammation is one of the things to prevent especially for a person who is suffering from acne. Copper helps in taming down inflammation and is a very good antioxidant as well. It also helps the skin make more elastin, which are the skin’s connective tissues.

6. Potassium
Potassium together with dietary fiber is significantly found in dried fruits. In fact, they are one of the fifty best sources of these nutrients on a per serving basis in the diet of Americans. Not only that, compared to all other fruits, they belong to the top five providers of dietary fiber and potassium. What’s so good about this nutrient that you need to have a lot of it in your system? Considered an electrolyte, it makes cells absorb important nutrients, remove unnecessary wastes, aids in cell renewal and speeds up healing of cuts. It is also an effective cure for allergies and aids in muscle building.

All these benefits and more are found in dried fruits. In fact, they are also great sources of carbohydrates that add energy to your system. Just remember, when buying dried fruits, pick the ones without sulfur and added artificial sugar. Traditional ones are sun-dried and contain natural sugars. This includes raisins, prunes, dates, apricots, figs, peaches, pears and apples. Blueberries, cranberries, cherries, strawberries and mangoes are treated with sweeteners before going through the process of drying. They may contain some sucrose syrup but they are nutritious as well.

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Vitamin rich diet, fish oil helps prevent Alzheimer’s

London: People taking diets high in several key vitamins or in health-boosting omega-3 fatty acids are less likely to develop the brain shrinkage linked to Alzheimer’s disease, according to a new research.

This means people who regularly eat oily fish like salmon, mackerel and sardines or large amounts of fruit and vegetables could delay the disease or stop it developing.

So the scientists claimed that making simple changes in diet could prevent death from Alzheimer’s disease.

“It is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their diet,” a newspaper quoted study author Dr Gene Bowman as saying.

Omega-3 fatty acids found in fish like salmon and mackerel have been shown to cut the risk of heart disease, help people recover from heart attacks, slow mental decline and reduce the risk of blindness.

Previous research has shown that eating fish can reduce people’s risk of Alzheimer’s disease by 47 per cent and even slow its progress.

But the latest study found that people with diets high in omega-3 fatty acids and in vitamins C, D, E and the B vitamins have higher scores on mental tests than people with diets low in those nutrients.

“Although there is no sure-fire way of preventing Alzheimer’s yet, we know that risk factors for heart disease and stroke can also increase the risk of dementia,” said Dr Simon Ridley, head of research at Alzheimer’s Research UK.

“The best advice at the moment is to eat a balanced diet with plenty of fruit and vegetables, and keep healthy by not smoking, taking regular exercise and keeping blood pressure and cholesterol in check,” he added.

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Diet patterns may keep brain from shrinking

Washington: People whose diets are rich in vitamins and omega 3 fatty acids are less likely to have brain shrinkage associated with Alzheimer`s disease, say experts.

Those whose diet is usually high in omega 3 fatty acids and vitamins C, D, E and B also had higher scores on mental thinking tests than people with diets low in those nutrients, Xinhua reported quoting the study in the online issue of Neurology.


Omega 3 fatty acids and vitamin D are primarily found in fish. The B vitamins and antioxidants C and E are primarily found in fruits and vegetables.

In another finding, the study showed that people with diets high in trans fats were more likely to have brain shrinkage and lower scores on the thinking and memory tests than people with diets low in trans fats.

Trans fats are primarily found in packaged, fast, fried and frozen food, baked goods and margarine spreads.

The study involved 104 people with an average age of 87.

Blood tests were used to determine the levels of various nutrients present in the blood of each participant.

All of the participants also took tests of their memory and thinking skills. Of the total participants, 42 had MRI scans to measure their brain volume. Overall, the participants had good nutritional status, but seven percent were deficient in vitamin B12 and 25 percent were deficient in vitamin D.

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Carrots are delicious, steeped in health

There's something about the carrot. Eat it raw, and it gives you refreshing energy. You can also cook it. Full of Vitamin A, they are easily available. On a winter afternoon, it's blissful to curl up with a book and a piece of carrot cake.
And if you love your share of Indian sweets then nothing can beat a plate of gajar ki halwa. You would be surprised to know the number of dishes and desserts that you could make with this vegetable. Saute carrots, cauliflower, spinach in olive oil and enjoy your share of vegetables.

Carrots are considered a goldmine of natural vitamins and nutrients. Among other raw vegetable juices, carrot juice is a sure shot winner. Carrot juice is known for its excellent cleansing effects and, in addition, it was considered a good remedy for constipation and fatigue.

As we all know, no other vegetable contains as much beta-carotene as carrots. In our body, beta-carotene is converted into Vitamin A, which assists in improving our eyesight and the functioning of our immune system, strengthening our bones and teeth, preventing possible problems with the functioning of the thyroid glad.

Carrot juice has very good anti-inflammatory, anti-cancerous and anti-aging properties. Carotene is a known anti-oxidant, which can prevent degenerative processes in the cells and has great anti-aging effects. Also, drinking raw carrot juice can be helpful for lowering the symptoms of stresses and normalizing the function of your digestive system.

You can mix carrot juice with beetroot juice and spinach. Wake up in the morning to this tonic and it will be a joyful health ride for you.

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Multi-vitamins are good for nothing

Researchers spent more than six years following 8,000 people and found that those taking supplements were just as likely to have developed cancer or heart disease as those who took an identical-looking dummy pill.

And when they were questioned on how healthy they felt, there was hardly any difference between the two groups.

Many users fall into the category of the 'worried well' - healthy adults who believe the pills will insure them against deadly illnesses - according to Catherine Collins, chief dietician at St George's Hospital in London.

"It's the worried well who are taking these pills to try and protect themselves against Alzheimer's disease, heart attacks and strokes," the Daily Mail quoted her as saying.

"But they are wasting their money. This was a large study following people up for a long period of time assessing everything from their mobility and blood pressure to whether they were happy or felt pain," she stated.

Multi-vitamin supplements have become increasingly popular as a quick and easy way of topping up the body's nutrient levels.

But a series of studies have indicated that, for some people, they could actually be harmful.

While the evidence that vitamins can do harm is still limited, the latest study seems to confirm that many people are at the very least taking them unnecessarily.

A team of French researchers, led by experts at Nancy University, tracked 8,112 volunteers who took either a placebo capsule, or one containing vitamin C, vitamin E, beta-carotene, selenium and zinc, every day for just over six years.

They assessed the state of their health at the beginning and end of the trial, taking a quality of life survey designed to measure everything from mobility and pain to vitality and mental health.

When researchers analysed how many in each group had gone on to develop serious illnesses over the years, they found little difference.

In the supplement group, 30.5 per cent of patients had suffered a major health 'event', such as cancer or heart disease. In the placebo group, the rate was 30.4 per cent.

There were 120 cases of cancer in those taking vitamins, compared to 139 in the placebo group, and 65 heart disease cases, against 57 among the dummy pill users.

"The perception that supplementation improves general well-being is not supported by this trial," the researchers concluded.

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Health benefits of spring onions

Spring onions were grown in Chinese gardens 5000 years ago! Do you know the onion bulb was worshipped as the symbol of the universe by ancient Egyptians? Nutritionally, green onions have a combination of the benefits of onions and greens. They are an excellent source of vitamin K and vitamin C, and a very good source of vitamin A too.

Spring onions can be added to dal and make it a much tastier dish. Similarly, you can add it to vegetables like cauliflower and potatoes and it will make an excellent dish. Mushrooms go very well with spring onions and interestingly spring onions can be added to soy nuggets while making a Chinese dish. Spring onions are used in salads as the flavor tends to be milder than other onions. It is used widely in oriental food both as an ingredient and as a garnish.

Spring onion is a nutritious plant, and therefore it provides a host of health benefits to us. It is a rich source of vitamins and minerals which aids in curing the various ailments. It is seen to have helped in reducing the harmful impacts of various diseases.

Some of the health benefits of spring onions are as follows:
- Spring onion lowers the blood sugar level.
- It is a support against gastrointestinal problems.
- It is often used as a medicine for common cold.
- It is used as an appetizer as it helps digestion.
- It speeds up the level of blood circulation in the body.

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Papaya recipes for your skin

Papaya is considered a wonderful wholesome fruit as it meets with some of our most essential vitamins, minerals and protein needs. Both ripe and raw papaya can be used to rejuvenate the skin. Ripe papaya is excellent for exfoliation of the skin and brings about newer looking skin and generally suits all skin types.

Recipe for skin rejuvenation:
1/2 cup ripe papaya pulp, 1/4 cup coconut milk, 1/4 cup of oat flakes. Run the mixture on your face and neck gently for about 5 minutes. Wash off with milk and water and notice the glow for yourself.

Recipe for skin glow:
1/2 cup ripe papaya pulp, 4 tsps orange juice, 4 tsps carrot juice, 1 tsp honey or glycerin. Mix the above ingredients and apply or massage the pack all over the face and neck.

Regular applications of the above two-treatments can do wonders to the face.

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White foods, a must in your diet

But today with the help of Shachi Sohal, H.O.D. Dietetics Deptt at Dr. B.L. Kapur Hospital, New Delhi we will have a look at some healthy white foods such as onion, garlic, white radish, baby corn and sesame seeds. Read on to understand the health power and benefits of these food items.

Onion: Nutritive Value per 100gms of edible portion
- Calories ( kcal): 50
- Proteins (gms): 1.2
- Carbohydrates(gms): 11.1
- Fat( gms): 0.1
- Iron( mg): 0.60

Health benefits:
Onions contain sulfur compounds as thiosulfinates which exhibit antimicrobial properties.
Onion is an aphrodisiac food, it helps in strengthening the reproductory organs.

Garlic: Nutritive Value per 100gms of edible portion
- Calories ( kcal): 145
- Proteins (gms): 6.3
- Carbohydrates(gms): 29.8
- Fat( gms): 0.1
- Iron( mg): 1.2

Health benefits:
- Garlic helps remove toxins, stimulates blood circulation and normalises intestinal flora.
- The allicin in garlic has been shown to lower blood pressure.
- Garlic has been proven to lower LDL cholesterol and raise HDL cholesterol.
Radish: Nutritive Value per 100gms of edible portion
- Calories ( kcal): 35
- Proteins (gms): 0.7
- Carbohydrates(gms): 3.4
- Fat( gms): 0.1
- Iron( mg): 0.4

Health benefits:
- Radish helps in preventing Urinary Disorders. It is a diurectic i.e. increases production of urine. It is helpful in the treatment of dysuria or painful urination.
- It is beneficial as a carminative for relieving gastric discomforts, and also serves as a laxative and stimulant.

Sesame seeds: Nutritive Value per 100gms of edible portion
- Calories ( kcal): 567
- Proteins (gms): 16.9
- Carbohydrates(gms): 26.04
- Fat( gms): 48
- Iron( mg): 7.78

Health benefits:
- Sesame seeds contain good amounts of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium and copper are especially concentrated in sesame seeds. These minerals are vital for bone mineralization, red blood cell production, enzyme synthesis, hormone production and regulation of cardiac and skeletal muscle activities.
- Sesame seeds are rich in oleic acid ( MUFA ) which helps to lower LDL (bad cholesterol) and increase HDL (good cholesterol) in the blood.

Baby Corn: Nutritive Value per 100gms of edible portion
- Calories ( kcal): 86
- Proteins (gms): 2.6
- Carbohydrates(gms): 18.5
- Fat( gms): 1

Health benefits:
- Baby corn is a good source of folate and vitamin B. It also contains potassium, vitamin B6, riboflavin, vitamin C and fiber.
- Good for people on a diet as it contains a good amount of nutrients, fibre and is low in calories

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Different Types of Multivitamins

Multivitamins help a person get the complete nutrients needed for a healthy body. But, with many supplements available today, it’s easy for the average person to get confused. To help you get educated as to what type of multivitamin you should purchase for your specific needs, here is a list of the different types of supplements, what you can get from them and what you should remember before buying any.

1. Basic Multivitamins

The basic all-in-one pill contains a complete load of all the vitamins and minerals you need for the whole day as recommended by the Institute of Medicine (National Academy of Sciences). Basic multis will be able to benefit your body with what a recommended daily allowance (RDA) table suggests like folic acid and vitamins A, B, C, D and E. The best part is you don’t need to take several tablets a day to get the necessary nutrition. However, there are certain minerals that a multivitamin pill contains as well but somehow do not meet the RDA. Examples of these minerals are calcium, magnesium and iron. You can take additional supplements of these minerals but only under your doctor’s advice.

2. Chewable Multivitamins for Adults

These are like basic multivitamin tablets but the only difference is you can chew them first instead of taking them in whole. This is a great feature especially for someone who doesn’t have the skill of swallowing pills. They also work for those who have a hard time breaking down pills and ending up with a queasy feeling in their stomach. Please take note that adult chewable multivitamins are totally different from those tasty candy-like chewables for kids. Naturally, children’s vitamins do not contain the same amounts of vitamins and minerals that an adult body requires. Sadly, they do not taste anything close to the chewable ones your kid takes.

3. Food-Based Supplements

This type of multivitamins is mainly powdered fruits, vegetables and other food elements combined with vitamins and formed into tablets or capsules. Its advantage is that it lessens the possibility of causing an upset stomach because the vitamins are combined with real food which the body can absorb a lot easier. In effect, food-based supplements are safe to take in even on an empty stomach. You might think that this type of vitamins are the more “natural” stuff but the truth is, they are almost just the equivalent of synthetically manufactured ones.

4. Specific Multivitamins

Specific multis are specially formulated for a targeted condition like pregnancy or for someone who is going through a certain condition like osteoporosis, eye problems or heart disease. For these people, there are certain vitamins and nutrients that their bodies need more or need less. A good example is a pregnant female who needs to take pre-natal vitamins that contain higher amounts of folic acid which helps prevent defects on babies. What you need to keep in mind about specially-formulated multivitamins, especially the ones made for joint problems, is that they do not have enough scientific proof to back up their therapeutic claims. Even if they are not harmful in general but it is best to seek your doctor’s approval before including them in your daily diet.

5. Multivitamins for Women

These are enhanced vitamins that contain higher levels of nutrients specifically needed by a woman’s body. Women’s multis may come in different formulations for certain age groups. But in general, this type of vitamins can definitely give any female the required daily allowance of nutrients such as calcium, iron and folic acid. For women aged 50 and above, you will notice that it contains more iron and vitamins E and C. Make sure that you ingest these tablets with a full stomach because iron can rub your stomach the wrong way.

6. Multi-Pill Packs

These are individually packed tablets of different vitamins and minerals that should work collectively. Vitamin D, Omega-3 fatty acids, and calcium are just some of the good stuff that is not regularly included in basic multivitamins but can be found in multi-pill packs of multivitamins.

7. Powdered Multivitamins

This kind of multivitamins is like powdered juice that you have to mix with fluid, but the difference is it has a bitter aftertaste. One tablespoon to be mixed with water, fruit juice or smoothie can go a long way since it’s already packed with nutrients that you can get from a number of tablets. Multivitamins in powder form contain nutrients that can be absorbed a lot easier by the body compared to tablets that contain binding agents and fillers that make it harder for the body to break down.

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Good carbs versus bad carbs

Complex Carbohydrates aka Good Carbohydrates

What are complex carbs?
Complex carbohydrates (aka Good carbohydrates) are foods that are, more or less, in their natural state. Simply put, good carbs are not processed. They have high fiber content, and are rich in vitamins, minerals and other essential nutrients.
Foods rich in good carbs are not digested rapidly, thus they do not heavily impact our blood sugar levels. Foods rich in good carbs are - vegetables, whole grains, fruits, sweet potatoes, brown rice, lentils and beans.

Simple Carbohydrates aka Bad Carbohydrates

What are simple carbs?
Simple carbohydrates (aka Bad carbobydrates) are usually refined or processed to the extent that their natural nutrients as well as healthy fiber content are removed. They include additives and added preservatives such as flavourings and artificial colourings. Simple carbs are broken down as glucose in the body which leads to a drastic hit in the blood sugar levels. More than necessary consumption of bad (thus the name!) carbs leads to various health consitions such as diabetes. These are processed foods, fruit juices, mostly all white items such as breads, pastas, rice, preserved soft drinks, and white refined sugar.
What makes good carbs 'good?'
Apart from being rich in dietary fiber and essential nutrients, good carbs help in supplying a steady level of sugar to the body because of the complicated molecules present in them which break down slowly and gradually. This helps in maintaining your energy levels, i.e., your blood sugar level does not rise or fall rapidly. They aid in keeping your blood cholesterol level in check. A diet which is rich in good carbs is more likely to be a calorie-conscious diet thus not adding to the flab of your tummy. Good carbs lead to a stimulation of serotin in the body, a chemical which helps in perking your mood levels and repressing appetite.

What makes bad carbs 'bad?'
Bad carbs are best avoided because they cause spikes in your blood sugar levels. They trigger the release of insulin which might result in hyperinsulinemia, a condition when your body tends to produce more insulin than needed. They are calorie-rich food items which are full of empty calories. If you consume a lot of bad carbohydrate you are likely to encounter health conditions such as diabetes, heart stroke, obesity, and they have no satiety value to them, thus making you feel hungry sooner than expected.

How can I add good carbs to my diet?
Add more whole grains produce such as fruits, vegetables and brown rice instead of processed food items to your diet. Add healthy snacks to your diet which will keep you full for longer. Add green leafy vegetables to your diet. Add healthy nuts, raisins and healthy sugar substitutes to your diet instead of calorie dense junk. The World Health Organization recommends adding 55-75% of total energy from your daily dietary routine from good carbohydrates, but only 10% from bad carbohydrates.

How can I avoid bad carbs in my diet?
Do not go for cheese and butter laden white bread breakfasts. Instead, opt for low-fat cheese with brown bread completed with a topping of your choice. Do not opt for milkmaid or liquidly processed fruit syrups to add to your bowl of fresh fruits, instead go for honey, jiggery and raisins. Do not go for processed food items. Instead opt for freshly produced, in-season fruits and vegetables. Do not go for white bread, white rice, white pasta, white sugar beyond recommended levels.

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Eat oranges to stay fit in winter

Winter is here and this is the time to savour oranges. You can have it just like that or as dessert. Ever enjoyed that chocolate orange cake which just melts in mouth leaving a lingering taste? If you want to avoid all the extra calorie, it's better to have oranges just like that. So, now you can carry an orange in your bag. Rich in Betacarotene, oranges can protect our cells. Orange peels are very good for skin too. The health benefits of oranges are as follows:

Fibre funda: The fibres in oranges are good for the digestive system and relieving constipation. Fibres also reduce cholesterol which is helpful in keeping you in good health. Fibres are also good in keeping the blood sugar levels in control.

Rich in calcium: Oranges are also rich in calcium, associated with a healthy bone structure and teeth.

Strong immunity: Vitamin C stimulates the production of white cells in our body, thus improving the immune system. So, eating oranges regularly will keep you away from viral infections.

Kidney health: Regular consumption of oranges significantly reduce the risk of developing kidney stones.

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Benefits of a healthy diet

It has been proven that vegetables and fruit not only enhance the health but also works magic on your hair, teeth, nails and skin.  Here's what veggies and fish can do for you:

Vitamin C: Papaya, broccoli, oranges and capsicum help combate wrinkles and dryness because of the vitamin C that's found in these foods.
Vitamin C smoothes skin, and is able to clean up the free radicals produced from ultraviolet rays. The skin needs vitamin C to produce collagen, which makes the skin less prone to wrinkles.

Lycopene: Found in foods like carrots, watermelon and tomatoes, lycopene is a substance that helps to keep your skin smooth. Research has proven that lycopene improves the texture of skin, so you'll be better off eating garden vegetables and fresh produce to boost your skin's concentration of lycopene.

Omega 3: All river fish and sea catches like tuna, salmon, and sardines are all loaded with Omega 3, which keeps your skin looking youthful by preserving the collagen in skin.

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Vitamin E prevents muscle wasting, repairs cells

Washington: Vitamin E is rubbed on the skin to reduce signs of ageing and is consumed by runners to improve endurance. But scientists now have found how the powerful antioxidant helps repair tears in the plasma membrane.

Daily activities such as eating and exercise can tear the plasma membrane and a new research by Georgia Health Sciences University shows that vitamin E is essential to repair, the journal Nature Communications reported.
Without repair of muscle cells, for example, muscles eventually waste away and die in a process similar to what occurs in muscular dystrophy, said a university statement.

Muscle weakness is a common complaint in diabetes, another condition associated with inadequate plasma membrane repair.

"Without any special effort we consume vitamin E every day and we don`t even know what it does in our bodies," said Paul McNeil, Georgia`s cell biologist and study co-author.

Century-old animal studies linked vitamin E deficiency to muscle problems but how that happens remained a mystery until now, McNeil said.

According to him, lack of membrane repair causing muscle wasting and death prompted him to look at vitamin E.

Vitamin E appears to aid repair in several ways. As an antioxidant, it helps eliminate destructive byproducts from the body`s use of oxygen that impede repair.

Because it`s lipid-soluble, vitamin E can actually insert itself into the membrane to prevent free radicals from attacking. It also can help keep phospholipids, a major membrane component, compliant so they repair better after a tear.

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Low Vitamin D ups diabetes risk in kids

High rates of vitamin D deficiency have been found in obese populations and past studies have linked low vitamin D levels to cardiovascular disease and type 2 diabetes.

The mechanisms by which obesity and its comorbidities are related to vitamin D deficiency are not fully known.
This new study examined associations between vitamin D levels and dietary habits in obese children, and tested whether there were correlations between vitamin D levels and markers of abnormal glucose metabolism and blood pressure.

"Our study found that obese children with lower vitamin D levels had higher degrees of insulin resistance," said Micah Olson, MD, of The University of Texas Southwestern Medical Center in Dallas and lead author of the study.

"Although our study cannot prove causation, it does suggest that low vitamin D levels may play a role in the development of type 2 diabetes."

In this study, researchers measured vitamin D levels, blood sugar levels, serum insulin, BMI and blood pressure in 411 obese subjects and 87 control non-overweight subjects. Study participants were also asked to provide dietary information including daily intake of soda, juice and milk, average daily fruit and vegetable intake, and whether or not they routinely skipped breakfast.

"Poor dietary habits such as skipping breakfast and increased soda and juice intake were associated with the lower vitamin D levels seen in obese children."

"Future studies are needed to determine the clinical significance of lower vitamin D levels in obese children, the amount and duration of treatment necessary to replenish vitamin D levels in these children and whether treatment with vitamin D can improve primary clinical endpoints such as insulin resistance," Olson added.

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Carbohydrates: The Body’s Edible Food Factories

Carbohydrates are needed for proper body function. They are the main source of fuel used foe energy in a person’s diet. As carbohydrates are introduced into the body, the body breaks them down into sugars that are then used as food for cells in the body such as the muscles and other organs, including the heart. While the emphasis in diet trends over the last few years has focused on a low carbohydrate intake, how the body processes carbohydrates in relation to blood sugar levels and weight gain would be better approached by looking at the type of carbohydrates in the diet as well as their amounts.

There are two types of carbohydrates, simple and complex. Simple carbohydrates process into sugars very quickly as well as having very little nutritional benefits. One example is fructose. Fructose, usually eaten in the form of processed grains or sweetener, rapidly floods the blood with sugars that are above and beyond the processing ability of insulin in the system. Excess sugars are instead stored in the body as fat, and the binge leaves the body with too much too fast, with complete absence nutrition in its wake.

Complex carbohydrates on the other hand go through a more gradual and balanced processing, are usually part of foods with the added vitamins and minerals that provide the body with much needed nutritional support, and provide the body with needed energy at a more reasonable level over a longer period of time. Whole grains and fresh fruits and vegetables often are great sources of complex carbohydrates, though some fruits do contain sucrose and fructose in higher levels than vegetables and whole grains.

This is the very reason that it is easier for a person with diabetes to control their blood sugar levels with complex carbohydrates than with simple carbs. With society pushing for faster and faster food on the go, and the emphasis on cheap production in large quantity the norm in commercial food production, the amount of processed foods and simple carbohydrates consumed by the general population, and intake of complex carbs and other nutritional food on the decrease. Many diseases that top the charts for fatality every year could be significantly decreased if this trend could be reversed, even if the amount of food consumed did not change.

 The absence of nutrients in our diet, combined with forcing our bodies to respond to the rollercoaster of chemical reactions involved in digesting the unhealthy food we do eat has created an environment prone to imbalance and extremes. Carbohydrates are our friends, and we have turned them into our enemy.

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How Protein Important For Our Body

Protein, along with carbohydrates and fats, make up the major building blocks in a healthy diet that allow for proper body function. Without any one of these compounds, called macronutrients because the high amounts needed as compared to other nutrient, the body would quickly run into problems and show signs of malnutrition. Carbohydrates supply the blood with much needed sugar fuel, fats provide the body with the ability to gain weight as well as save energy for later use, and proteins help with muscle production as well as energy production.

 Proteins are readily found in meats, cheeses and other dairy products as well as certain vegetables. Protein is also an important source of the Amino Acid Phenylalanine which is important to alertness and other brain function. Without an adequate source of protein in your diet, muscle production would be impossible, and muscle breakdown and atrophy would begin. This is the reason that protein is so important to bodybuilders and those with muscular dystrophy, as atrophy of the muscles is exacerbated by a lack of protein, and additional protein can be utilized for increased muscle mass production.

Most people get enough protein in a balanced diet for good muscular health, and many get much more protein than they actually need. In Western culture meat is often considered the main, and largest course in a meal, and while providing the body with much needed protein, too much meat, especially red meats, can also bring along massive amounts of fat and if prepared in a restaurant, usually plenty of salt to go along with that. The extra fat and salt are retained by the body, and the excess protein is either stored as fat or exits the body as waste.

The more active a person is the more protein the body can utilize, and the more muscle can be built. Inactivity causes even the smallest amount of protein to go to waste or go to the waist. It is either converted to fat and will later be used as energy, or passed from the body. 

Smaller cuts of meat and the introduction of vegetable, fish, and soybean sources of protein can be a great way to maintain proper protein levels without overindulging. The other option is to increase exercise that also brings with it increased benefits in both the present and for the future. Protein rich fish is also high in Omega 3 fatty acids that promote heart health, which can give it a healthy edge over beef or poultry.

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The Advantages of Shopping for Nutritional Supplements

If you are looking to purchase nutritional supplements, look no further than the World Wide Web. There are millions of businesses based both in the “real” and virtual worlds that hock any type of natural extract or supplement imaginable. These nutritional supplements can be anything from naturally building muscle and tone to ensuring your body has the proper nutrients at all times. Online sellers of nutritional supplements are just as reliable as the traditional brick and mortar stores, and are often controlled by the same company.

Instead of searching all over town for those hard to find nutritional supplements, look no further than your computer. The World Wide Web has essentially shrunk the earth, allowing you to purchase anything and everything from any corner of the globe and have it delivered directly to your door. Many small towns do not have a health food store or nutritional supplements shop, so instead of driving near and far to purchase the items you seek, you can save time and money on gas and hop on the internet for all your shopping needs.

Quite often, these online sellers of nutritional supplements are a great deal less expensive than traditional brick and mortar stores. This difference in price is usually because of the rock bottom overhead it takes to run a virtual business. Instead of renting a storefront for your nutritional supplements store, paying employees to stock and man the register, purchase a variety of business related items, and paying utilities on the store, you can quickly and easily run a significant business out of your own home. This savings is directly passed down to the buyer, who reaps the rewards of convenient shopping at great prices.

If you are looking at a place to purchase nutritional supplement online, ask your friends, family members, or coworkers for a reference. Most individuals have done some sort of shopping on the World Wide Web and can point you in a general direction. Also, speak with your primary healthcare provider about an appropriate store in cyberspace to purchase your nutritional supplements. This is critical since your doctor should know of anything you are taking, whether all natural over the counter supplements or prescription medications. Once you have found a reputable dealer of nutritional supplements online, establish a relationship with the company and be sure to tell your friends. Word of mouth advertising is an excellent way to spread the word about a specific business.

Whenever you purchase anything online, especially nutritional supplements, only work with legitimate sellers. Remember the old adage, if it is too good to be true, then it probably is, and carefully look up the background information of any store before you buy your nutritional supplements. Also, once your products arrive, ensure they are still properly sealed and the containers are in perfect condition when they arrive. This inspection is important so that you can be sure none of the products were tampered with before they arrived on your doorstep. Once your nutritional supplements arrive, you can begin taking them and be on your way to proper health in no time.

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Healthy Vitamin Supplements

Nutritional supplements have become the need of the hour with the rising health problems. The availability of natural vitamins and other minerals has vanished as the time passed by. People are heavily dependent on the health supplements which are even considered as part of health food items. There are different kinds of vitamin supplements available in the market. Here is a general guideline on what to select and how to select. 

Beware of the label contents: check out for the label. Be sure that the supplements give all the vitamins and other minerals that are required for daily activities. Do not waste time on other supplements which are not sure on what to give to their customers. 

Watch out for the ingredients: It is important to go through the contents of the ingredient portion. There are many plant based materials which have got a powerful anti aging effect as they fight the free radicals in the body. 

Study the delivery system: Ensure that the tablets or the products have got enteric coating which will make sure that the nutrients are absorbed by the body. This will also help in proper weight loss when conglomerated with substantiated physical activities. 

Choose according to your lifestyle: You know about your lifestyle. Choose your vitamin program accordingly. Do not opt for fake discount or wholesale vitamin products. They might spoil the health. If you think your diet is insufficient, then select accordingly. 

Consult your physician: It is important to have regular check ups and the physician might be in a better position to recommend any wholesale vitamin program that can be good for health. If you are affected with obesity, he might give a proper solution by offering health food items list and the list of physical activities to be carried on. 

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4 Life-Saving Supplements

As dietitian, it has always been a challenge to recommend dietary supplements to patients as the old-fashioned principle of dietetics stems from obtaining all of your nutrients from food. 

We now know that this is nearly impossible for most people. 

Our diet, especially a typical Western diet, simply cannot provide us with enough of the essential vitamins and minerals proven to obtain optimal health.  In fact, Canada's Food Guide to Healthy Eating has recently been revised to include a recommendation for vitamin D supplementation. This is a huge step in the right direction for the future of dietetics. 

The following 4 supplements are clinically proven to improve your health and fight off chronic diseases. 

1.  Multivitamin. 

No matter how great you think you eat or how complete your diet is, everyone should be taking a multivitamin.  It simply provides nutritional insurance to make sure that you are obtaining your recommended dietary allowance (RDA) of certain vitamins and minerals.  There is greater benefit to taking a multivitamin than not taking one;  however, I do recommend to look for the following when choosing a multivitamin: 

   

   a.  Make sure it has lower levels of beta-carotene and Vitamin A.  If you are a smoker, do not choose a product that has a high level of beta-carotene in it  (> 5000 IU), as high levels of beta carotene has been shown to accelerate the development of lung cancer.  Vitamin A is one of the rare vitamins that can build up in your liver and cause toxicity, so make sure that your multivitamin does not contain more than 1000 IU of Vitamin A.  It has also been linked to hip fractures later on in life. 

   b.   If you have allergies or any dietary restrictions, make sure you choose a multivitamin that lists all of their non-medicinal ingredients.  In Canada, it is not mandatory to include such a list on the product packaging.  Many companies do not include this list, and often consumers will choose a product thinking that it does not include a particular ingredient.  For example, gelatin is not required to be listed on the product; however, in Canada, all multivitamins that contain Vitamin A has gelatin in it, derived from the same raw materials.

2. Vitamin D.

200 IU, 400 IU, 1000 IU, 2000 IU, and now 4000 IU?  How much is enough?  The current recommendations are far too low for the typical Canadian diet.  We also live above the 40th latitude of the earth, and therefore, do not get the proper sun exposure needed to produce Vitamin D in our bodies.  Along with strengthening our bones, Vitamin D has also been related to almost every immune-related chronic disease, such as multiple sclerosis and lupus.  It has also been shown to reduce incidence of certain types of cancers. 

Instead of testing for Vitamin D deficiency, many physicians that I work with now simply assume that a patient if deficient in Vitamin D unless they are being supplemented.  Because it is relatively inexpensive, (pennies per tablet), Vitamin D should be on everyone's list of must-have supplements.  I take 2000 IU of Vitamin D3 per day. 

3.  Omega-3

Smooth skin, lubricated joints, lowered cholesterol, are there any more reasons to take these anti-inflammatory supplements?  For those of you that have read my previous entries, you know how adamant I am about taking an Omega-3 supplement.  Not a complete 3-6-9 supplement, just an Omega 3.  You get enough omega-6 and omega-9 through diet, and it is the ideal ratio between 3/6/9 that has the most beneficial effect. 

At University of Guelph, I had a professor  who dedicated 90% of his lectures to the benefits of omega-3 and the avoidance of trans fats, particularly in frozen breakfast waffles.  For those of you who had the same professor, I doubt that you ever ate a frozen breakfast waffle ever again. 

4.  Calcium

"Osteoporosis is a pediatric disease with geriatric consequences."

Unless you eat plenty of dairy products, the majority of Canadians need a calcium supplement.  This mighty mineral is necessary for the prevention of osteoporosis, one of the most debilitating diseases in our lifetime.  Having worked at a nursing home during the years of my internship, I have seen the consequences of brittle and frail bones, and if you could do something to prevent it, you would. 

Calcium supplements are simply not just for little old women.  In fact, at the age of 9 to 18, you need 1300 mg of calcium per day, almost the same as a post-menopausal woman.  What we need to do is build our bones to be the strongest possible while we are young, so when bone loss occurs (it's inevitable), it will not reduce our bones to paper-thin densities. 

We are continually building our bones up to the age of 30, so anything after that is simply maintenance.  And not just women get osteoporosis, 1 in 8 men have osteoporosis too.  It's an important mineral for everyone, at every age. 

These are my basic magic 4 supplements, what I believe almost everyone should be taking as a baseline for ensuring optimal health.

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Vitamin D, Calcium Effects Not Consistent

Vitamin D and calcium were thought to assist in preventing cancer, heart disease and other problems, but this has been questioned by a panel of US and Canadian doctors.

After reviewing about 1,000 studies on the supposed links between low vitamin D levels and higher risk of serious diseases, the panel concluded that they showed inconsistent results, sometimes due to shoddy research methods.

The experts also issued new guidelines — the first since 1997 — for North Americ…

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