Health and Diet: September 2009

Dietary Fiber 1

What Is Dietary Fiber?

Dietary fiber comes from the portion of plants that is not digested by enzymes in the intestinal tract. Part of it, however, may be metabolized by bacteria in the lower gut.

Different types of plants have varying amounts and kinds of fiber, including pectin, gum, mucilage, cellulose, hemicellulose and lignin. Pectin and gum are water-soluble fibers found inside plant cells. They slow the passage of food through the intestines but do nothing to increase fecal bulk. Beans, oat bran, fruit and vegetables contain soluble fiber.

In contrast, fibers in cell walls are water insoluble. These include cellulose, hemicellulose and lignin. Such fibers increase fecal bulk and speed up the passage of food through the digestive tract. Wheat bran and whole grains contain the most insoluble fiber, but vegetables and beans also are good sources.

Soluble Fiber: oatmeal, oatbran,nuts,seeds, legumes (peas,beans,lentils),apples,pears,strawberries,blueberries.

Insoluble Fiber: whole grains (wholewhaet bread, brown rice,etc..) ,wheat bran, carrots, cucumbers, zucchinin, tomatoes.

Read another posts in this blog: Home , Green Tea Part 1, Green Tea Part 2, Dietary Minerals 1 , Dietary Minerals2, Dietary Minerals3, Vitamins1, Vitamins2, Vitamins3 , Vitamins4, Water and Human Health, Calcium1,Calcium2, Vitamins and Mineral Food Sources, Healthy Foods1, Healthy Foods2, Dietary Fibers1, Dietary Fibers2, Dietary Fibers3, .......to be continued.

Healthy Food2

Healthy Foods 1

Vitamins and mineral food sources

Calcium 2

Normal daily recommended intakes in milligrams (mg) for calcium are generally defined as follows:

Infants birth to 6 months: 210 mg
Infants 7 months to 1 year: 270 mg
Children 1 to 3 years: 500 mg
Children 4 to 6 years of age: 800 mg
Children 7 to 10 years of age: 800 mg
Adolescent and adult males: 800-1200 mg
Adolescent and adult females: 800-1200 mg
Pregnant and breastfeeding females under 19 years: 1,300 mg
Pregnant and breastfeeding females 19 years and older: 1,000 mg

Read another posts in this blog: Home , Green Tea Part 1, Green Tea Part 2, Dietary Minerals 1 , Dietary Minerals2, Dietary Minerals3, Vitamins1, Vitamins2, Vitamins3 , Vitamins4, Water and Human Health, Calcium1,Calcium2, Vitamins and Mineral Food Sources, Healthy Foods1, Healthy Foods2, Dietary Fibers1, Dietary Fibers2, Dietary Fibers3, .......to be continued.

Calcium 1

From the dietary minerals which is very important for the body is the calcium and so we must mention it.
Biological functions and health benefits of calcium
Calcium is an essential dietary element, a constant blood calcium level being essential for the maintenance of the normal heartbeat, and for the normal functioning of nerves and muscles.

Calcium ion is essential in a wide variety of important physiological processes, including muscle contraction, neuronal excitability, neurotransmitter and hormonal release, membrane integrity and permeability, signal transduction, enzyme function, and blood coagulation.

Calcium is used by the body as a building block of bone and for the proper functioning of organs and muscles. It is needed in many phases of blood clotting. Calcium is also an ingredient of artery-clogging plaque.

Calcium is necessary to help build and maintain healthy bones and strong teeth. The bones serve as a storage site for the body's calcium. They are continuously giving up calcium to the bloodstream and then replacing it as the body's need for calcium changes from day to day. When calcium intake is low or calcium is poorly absorbed, bone breakdown occurs because the body must use the calcium stored in bones to maintain normal biological functions such as nerve and muscle function. Bone loss also occurs as a part of the aging process.

Calcium levels often measure lower the week prior to one's menstrual period compared to the week after.

Calcium supplementation helps relieve mood swings, food cravings, pain or tenderness, and bloating associated with premenstrual syndrome.

Calcium is necessary to stabilize or allow for optimal activity of a number of proteins and enzymes. The binding of calcium ions is required for the activation of the seven "vitamin K-dependent" clotting factors in the coagulation cascade.

Calcium can slow bone loss in postmenopausal women, may reduce premenstrual syndrome symptoms, and is associated with reduced risk of colorectal cancer. Research suggests that calcium, especially calcium derived from dairy products, may help to regulate body fat.

Water and human health

THE IMPORTANCE OF WATER AND HUMAN HEALTH
“I'm dying of thirst!"
Well. We just might. It sounds so simple. H20. Two parts hydrogen, one part oxygen. But this element, better known as water, is the most essential, next to air, to our survival. Water truly is everywhere, still most take it for granted.
Water makes up more than two thirds of the weight of the human body, and without it, humans would die in a few days. The human brain is made up of 95% water, blood is 82% and lungs 90%. A mere 2% drop in our body's water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math, and difficulty focusing on smaller print, such as a computer screen. (Are you having trouble reading this? Drink up!) Mild dehydration is also one of the most common causes of daytime fatigue. An estimated seventy-five percent of Americans have mild, chronic dehydration. Pretty scary statistic for a developed country, where water is readily available through the tap or bottle.
Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions made up in our entire anatomy and physiology depend on water for their functioning.
- Water serves as a lubricant
- Water forms the base for saliva
- Water forms the fluids that surround the joints.
- Water regulates the body temperature, as the cooling and heating is distributed through perspiration.
- Water helps to alleviate constipation by moving food through the intestinal tract and thereby eliminating waste- the best detox agent.
- Regulates metabolism
- In addition to the daily maintenance of our bodies, water also plays a key role in the prevention of disease. Drinking eight glasses of water daily can decrease the risk of colon cancer by 45%, bladder cancer by 50% and it can potentially even reduce the risk of breast cancer. And those are just a few examples! As you follow other links on our website, you can read more in depth about how water can aid in the prevention and cure of many types of diseases, ailments and disorders that affect the many systems of our bodies.
Since water is such an important component to our physiology, it would make sense that the quality of the water should be just as important as the quantity. Drinking water should always be clean and free of contaminants to ensure proper health and wellness.

Vitamins 4

Vitamin deficiencies and human health
Vitamins are of vital importance in maitaining human health. Deficiencies of most of the vitamins will result in corresponding diseases.
A deficiency of vitamin A can cause retarded skeletal growth, night blindness, various abnormalities of the skin and linings of the genitourinary system and gastrointestinal tract. Thiamin deficiency can lead to muscular weakness, leg cramps, slow heartbeat, irritability, defective hydrochloric acid production in the stomach and consequent digestive disorders. Riboflavin deficiency can cause inflamed tongue, inflammation and ulcers in the mouth, Dandruff, weakness, abnormal blood vessel growth on the sclerae, and low blood counts. A niacin deficiency often leads to a chronic illness called pellagra. Vitamin B5 deficiency causes depression, personality changes, and heart problems. Vitamin B6 deficiency can cause impaired immunity, skin lesions, and mental confusion.
A deficiency of vitamin B12 (cobalamin) deficiency can cause pernicious anemia. An inositol deficiency could be a contributing cause of abnormal platelet aggregation, and alcoholism. Patients with systemic carnitine deficiency have a progressive neuromuscular disorder with nausea and vomiting. A deficiency in PABA may cause fatigue, irritability, depression, nervousness, headache, constipation and other digestive disorders. A lack of vitamin C leads eventually to scurvy. In children, vitamin D deficiency is called rickets. Vitamin E deficiency affects the central nervous system and causes muscle weakness, loss of muscle mass, abnormal eye movements, impaired vision, and unsteady gait. Biotin deficiency results in fatigue, depression, nausea, muscle pains, hair loss, and anemia. Symptoms of vitamin K deficiency include easy bruisability, epistaxis, gastrointestinal bleeding, menorrhagia and hematuria. Folic acid deficiency during pregnancy increases the risk for neural tube defects.

Vitamin overdose, side effects and toxicity
Overdosage of certain vitamins may causes some side effects. Therefore, the supplementation of vitamins should be safely dosed with the guides of a reliable medical instruction. Excessive intake of vitamin A can be harmful to bones and skin, causing weakness and brittleness. Large doses of niacin can cause liver damage, peptic ulcers, and skin rashes. Vitamin B6 toxicity can damage sensory nerves. High doses of PABA can cause blood sugar to drop. There is a high health risk associated with consuming too much vitamin D.

Read another posts in this blog: Home , Green Tea Part 1, Green Tea Part 2, Dietary Minerals 1 , Dietary Minerals2, Dietary Minerals3, Vitamins1, Vitamins2, Vitamins3 , Vitamins4, Water and Human Health, Calcium1,Calcium2, Vitamins and Mineral Food Sources, Healthy Foods1, Healthy Foods2, Dietary Fibers1, Dietary Fibers2, Dietary Fibers3, .......to be continued.

Vitamins 3

We knew the importance of vitamins, so it is important to know its sources

Sources of vitamins

Most of the vitamins can be found in plant and animal sources. They can also be chemically synthesized. Vitamin A occurs in nature in two forms: preformed vitamin A and provitamin A, or carotene. The vegetable sources of beta-carotene are fat and cholesterol free.
Thiamine is found in fortified breads, cereals, pasta, whole grains, lean meats (especially pork), fish, dried beans, peas, and soybeans. Sources of riboflavininclude organ meats (liver, kidney, and heart) and certain plants such as almonds, mushrooms, whole grain, soybeans, and green leafy vegetables. Niacin is found in dairy products, poultry, fish, lean meats, nuts, and eggs. Vitamin B4 is found in brewer's yeast, whole grains, raw unadulterated honey, bee pollen, royal jelly, propolis, most fresh vegetables, most fresh fruits. Common sources of pantothenic acid are cheese, corn, eggs, liver, meats, peanuts, peas soybeans, brewer's yeast, and wheat germ. Foods rich in vitamin B6 include white meat (poultry and fish), bananas, liver, whole-grain breads and cereals, soyabeans and vegetables. Beans, leafy green vegetables, citrus fruits, beets, wheat germ, and meat are good sources of folic acid. Vitamin B12 is found naturally in food sources in protein-bound forms.
Good sources of orotic acid are root vegetables and whey. Pangamic acid is found in whole grains such as brown rice, brewer's yeast, pumpkin and sunflower seeds, and beef blood. Vitamin B17 is found in most all fruit seeds such as the apple, peach, cherry, orange, plums, nectarine and apricot. Inositol is available from both plant and animal sources. Dietary sources of carnitine include foods of animal origin. Natural sources of PABA include bran, eggs, kidney, liver, molasses, wheat germ, brewer's yeast, and yogurt. Good dietary sources of biotin include organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts, and brewer's yeast. Cabbage and many dark green leafy vegetables are all good sources of vitamin C. Exposure to sunlight is an important source of vitamin D. Good food sources of vitamin D include milk, fatty fish. Vitamin E is found in the germ of a seed or grain. Alpha-lipoic acid is mainly derived from dietary sources. Rich sources of vitamin K include broccoli, Brussels sprouts, cabbage, cauliflower, kale, spinach and soybeans. Bioflavonoids are abundant in the pulp and rinds of citrus fruits and other foods containing vitamin C. Coenzyme Q10 is found in the membranes of endoplasmic reticulum, peroxisomes, lysosomes, vesicles and notably the inner membrane of the mitochondrion.

Vitamins 2

Functions of vitamins in human body

Vitamins promote normal growth, provide proper metabolism, ensure good health and protect against certain diseases.
Vitamin is required by the body in small amounts for metabolism, to protect health,and for proper growth in children.
Vitamins assist in the formation of hormones, blood cells, nervous-system chemicals, and genetic material.
Vitamins mainly serve as catalysts for certain reactions in the body. They combine with proteins to create metabolically active enzymes that in turn produce hundreds of important chemical reactions throughout the body. The fundamentals of cells depend greatly upon vitamins.
Vitamins are responsible for keeping cells strong, binding tissues, fighting infections, etc. Without vitamins our cells would not function properly and thus our organs would suffer and eventually we would no longer be able to survive.
Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.

Vitamin A plays an important role in vision, bone growth, reproduction, cell division and differentiation.

Vitamin B complex improves the body's resistance to stress. Aids in digestion, promotes good muscle tone, healthy skin.

Vitamin B complex reduces muscle spasms, leg cramps, hand numbness and helps regulate blood pressure.

Vitamin C is responsible for helping to build and maintain our tissues and strengthening our immune system.

Adequate amounts of vitamin D is necessary for preventing bone loss.

Vitamin E is the most effective, fat-soluble antioxidant known to occur in the human body. The main function of vitamin E is to maintain the integrity of the body's intracellular membrane by protecting its physical stability and providing a defense line against tissue damage caused by oxidation. Alpha-lipoic acid helps to neutralize the effects of free radicals on the body.

Vitamin K plays an important role in blood clotting and bone metabolism (carboxylation of osteocalcin). Bioflavonoids have antioxidant, anti-inflammatory, antiallergenic, antiviral, and anti-carcinogenic properties.

Vitamins 1

As we talked about dietary minerals in the previous articles , it is worth to talk about vitamins which are essential and very important for the body and one of the principal supplements for the human body and their lack may cause many diseases .

What are Vitamins?

Are a group of organic food substances or nutrients found only in living things, plants and animals. Vitamins were discovered by Dutch physician, Christiaan Eijkmann, who won the 1929 Nobel prize in physiology and medicine. The word vitamin was derived from the term vitamine. The term "vitamine" was first used in 1912 by Dr. Casimir Funk, a Polish biochemist, in reference to substances that were vital to life and contained an amine.

Vitamins are divided into two classes based on their solubility.
The fat-soluble vitamins include vitamin D, vitamin E, vitamin A, and vitamin K.
The water-soluble vitamins are folate (folic acid), vitamin B12, biotin, vitamin B6, niacin, thiamin, riboflavin, pantothenic acid, and vitamin C (ascorbic acid). Fat-soluble vitamins contain only carbon, hydrogen, and oxygen while water-soluble vitamins contain these three elements plus nitrogen and some-times sulfur. Fat-soluble vitamins can be stored in appreciable amounts in the body and the water-soluble vitamins cannot be stored in the body.

Vitamins are necessary in small amounts for normal metabolism and good health. Vitamins and minerals have no calories and are not an energy source, but assist in metabolizing nutrients in food and are invaluable in keeping your body running smoothly. Vitamins make it possible for other nutrients to be digested, absorbed and metabolized by the body. Vitamins are sometimes referred to as the "spark plugs" of our human machine. They are required to do many things and their excess or depletion can lead to acute and chronic disease.

Dietary Minerals 3

Welcome back in article dietary minerals 3 , in which we should point to importance of adequate intake and the danger of excessive intake of these minerals
I hope you enjoyed these articles and they became useful for you

Importance of adequate intake

Appropriate intake levels of each dietary mineral must be sustained to maintain physical health. Hypocalcaemia is an abnormally low level of blood calcium. Osteoporosis is influenced by hormonal levels and may be ameliorated by adequate calcium intake. Chromium deficiencies can affect the potency of insulin in regulating sugar balance. Chromium deficiency may be seen as impaired glucose tolerance. Deficiency of iodine and other micronutrients and may be a possible factor in observed differences in IQ between ethnic groups. Lack of iron may lead to unusual tiredness, shortness of breath, a decrease in physical performance, and learning problems in children and adults. Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Low dietary manganese or low levels of manganese in blood or tissue have been associated with several chronic diseases. Inadequate phosphorus intake results in abnormally low serum phosphate levels (hypophosphatemia). Potassium deficiency can cause problems with the formation of connective tissue, and can render normally strong body tissue vulnerable to all kinds of problems. Zinc deficiency can lead to immune dysfunction and impairments in growth, cognitive function, and hormonal function.

Excessive intake is dangerous

Excessive intake of a dietary mineral may either lead to illness directly or indirectly because of the competitive nature between mineral levels in the body. Excessive amounts of calcium in the blood may cause nausea, vomiting, loss of appetite, increased urination, kidney toxicity, confusion, and irregular heart rhythm. Excessive iodine intake may be associated with an increased incidence of thyroid papillary cancer. Excessive dietary iron is toxic, because excess ferrous iron reacts with peroxides in the body, producing free radicals. Very high levels of magnesium in the blood can lead to heart problems or an inability to breathe. high intake of molybdenum can alter the activity of alkaline phosphatase. Too much phosphate can lead to diarrhea and calcification (hardening) of organs and soft tissue, and can interfere with the body's ability to use iron, calcium, magnesium, and zinc. Increased level of potassium in the blood is known as hyperkalemia. High blood levels of selenium can result in a condition called selenosis. Excessive absorption of zinc into the human body can lead to reduced iron function, and impair the immune system.

Read another posts in this blog: Home , Green Tea Part 1, Green Tea Part 2, Dietary Minerals 1 , Dietary Minerals2, Dietary Minerals3, Vitamins1, Vitamins2, Vitamins3 , Vitamins4, Water and Human Health, Calcium1,Calcium2, Vitamins and Mineral Food Sources, Healthy Foods1, Healthy Foods2, Dietary Fibers1, Dietary Fibers2, Dietary Fibers3, .......to be continued.

See you soon in other articles ,wishing you a healthy life.

Dietary Minerals 2

Biological functions and health benefits

Minerals by themselves are inactive chemical elements, like the iron in a pan or calcium in a rock. But in the body, mineral nutrients are required to build tissues. They are also important for muscle contractions, nerve reactions, and blood clotting. Minerals help maintain acid-base balance, to keep the body pH neutral. Minerals help regulate body processes, such as in enzyme systems. Minerals function in nerve impulse transmission and muscle contraction. Minerals help release energy from food. For instance, calcium and phosphorous are important in bone structure and growth; potassium and sodium for electrolyte balance; and iron for oxygen transport. Some enzymes need metal ions obtained from minerals to aid chemical reactions in the body. Calcium, the most abundant mineral in the human body, has several important functions. he body uses this iron to carry oxygen to its cells. Chromium helps moves blood sugar (glucose) from the bloodstream into the cells to be used as energy and turn fats, carbohydrates, and proteins into energy. Copper is needed to help body use iron. Humans require iodine for proper physical and mental development. Magnesium is used by the body to help maintain muscles, nerves, and bones. Manganese is required to manufacture enzymes necessary for the metabolism of proteins and fat. Molybdenum functions as a cofactor for a number of enzymes that catalyze important chemical transformations in the global carbon, nitrogen, and sulfur cycles. Phosphorus promotes and stimulates early growth and blooming and root growth. Potassium works with sodium to maintain the body's water balance. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. Zinc functions as an antioxidant and is involved in many critical biochemical reactions.

Dietary Minerals 1

In this article we would talk about dietary minerals which is very important as dietary supplements.

Minerals are natural compounds formed through geological processes. In human, minerals are nutrients needed by the body in small amounts to help it function properly and stay strong. Humans need small amounts of about 25 minerals to maintain normal body function and good health,16 of which are essential nutrients and must be supplied by the diet. Many people think minerals and vitamins are the same, but they are not. Minerals, like vitamins, are important nutrients found in foods. The main difference is that vitamins are organic substances (meaning that they contain the element carbon) and minerals are inorganic substances. Minerals are needed for many things in addition to eating them in the form of nutrients in foods.

Types of minerals
There are two groups of minerals, major minerals and trace minerals. Major minerals (also known as macrominerals, macroelements or bulk minerals) are needed in the diet in amounts of 100 milligrams (mg) or more each day. They include calcium, magnesium, sodium, potassium, phosphorus and chlorine. Macrominerals are present in virtually all cells of the body, maintaining general homeostasis and required for normal functioning. Acute imbalances of these minerals can be potentially fatal, although nutrition is rarely the cause of these cases. Microminerals (also known as trace minerals) are micronutrients that are chemical elements. They include at least iron, cobalt, chromium, copper, iodine, manganese, selenium, zinc, and molybdenum. They are dietary minerals needed by the human body in very small quantities (generally less than 100mg/day) as opposed to macrominerals which are required in larger quantities.

Read another posts in this blog: Home , Green Tea Part 1, Green Tea Part 2, Dietary Minerals 1 , Dietary Minerals2, Dietary Minerals3, Vitamins1, Vitamins2, Vitamins3 , Vitamins4, Water and Human Health, Calcium1,Calcium2, Vitamins and Mineral Food Sources, Healthy Foods1, Healthy Foods2, Dietary Fibers1, Dietary Fibers2, Dietary Fibers3, .......to be continued.

Health and Diet