Uses of Phosphorous in the Daily Diet: Phosphorus Health Benefits and Food Sources

Phosphorus is one of the most essential mineral in the body and is ranked second to calcium. Estimates suggest that about 80% of all phosphorus is present in the form of calcium phosphate in the teeth and bones. Though the deficiency of phosphorous is relatively rare, the condition can often be associated with a host of problems.

Phosphorus Supplements: Phosphorus Dietary Supplement

Phosphorus is available as potassium phosphate or sodium phosphate. Potassium phosphate exists as monobasic, dibasic, and tribasic potassium phosphate; whilst, sodium phosphate exists as monobasic, dibasic, and tribasic sodium phosphate. Some preparations blend together 2 or more of the forms. Medical supervision is extremely crucial when managing phosphorus deficiency.

Most multi-vitamin and multi-mineral supplements do not have phosphorus, given that, such supplementation is usually unwarranted

Phosphorus Deficiency
can result in weak bones

Phosphorus Deficiency Symptoms and the Use for Phosphorus Supplementation

Deficiency of phosphorus is usually rare; though, it may be observed in individuals who take antacids which contain aluminum for the management of heartburns or in individuals who are chronic alcoholics

A deficiency of the mineral results in demineralization of the bones, making them weak. Phosphorus plays an important role in absorbing calcium and utilizing it. In case of inadequate phosphorus in the body, the bones become weak and brittle. Likewise, the teeth become weak and fragile too. There may be discomfort in various joints of the body.

Loss of appetite and exhaustion are important deficiency symptoms as well. Tingling numbness, tremors, anxiety, weight loss and restricted growth are associated features.

 Phosphorus Uses and Phosphorus Health Benefits

• Phosphorus has an important role to play in the maintenance of healthy bones and teeth.
• It also participates in several vital functions of the body, such as energy metabolism, synthesis of DNA and the absorption and utilization of calcium.
• Phosphorus plays a role in facilitating optimal digestion.
• Phosphorus helps in the normal functioning of the kidneys and ensures proper discharge of wastes.
• Adequate levels of phosphorous are essential to maintain normal brain functions.
• The mineral facilitates maximum utilization of protein in the body and thus ensures proper growth as well as cellular repair. It also helps utilize carbohydrates and fats.
• Phosphorus helps maintain a good hormonal equilibrium.

Natural Food Sources of Phosphorus

Phosphorus is easily available in most foods, especially high protein foods. Here’s a list of the foods that are packed with the mineral phosphorus:

Beef is a great source of
Phosphorus

• Yogurt
• Milk
• Lentils
• Salmon
• Beef
• Turkey
• Almonds
• Peanuts
• Egg

The RDA for phosphorus is the same as that of calcium. On an average, it is 1000 milligrams for adults.

Phosphorus Supplement Side Effects

• You may develop an allergic reaction after taking a phosphate supplement. Notify your doctor immediately if you experience the following: difficulty in breathing, swelling of the face, itching, giddiness or hives.
• Other side effects that have been noted are: nausea, vomiting, loss of appetite and constipation. Sudden weight loss is seen in some cases too.
• Fatigue and mood swings are rare side effects that are associated with the supplement.
• Another thing to remember is that the ratio of calcium to phosphorus is important. Imbalance in the levels of calcium and phosphorus are closely linked to osteoporosis. So, make sure you consult a health care professional before you start phosphorus supplementation. To maintain proper balance, the ratio of calcium to phosphorus should be 2:1. Foods that are loaded with phosphorus but have relatively smaller quantities of calcium are soft drinks, red meat and poultry. When phosphorus levels are too high, calcium is lost in the urine.

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Five Super Foods that should be included in Routine Diet

The food you consume is fundamental to good health and freedom from diseases. Most people have fallen prey to the modern comforts of life, with poor physical activity and consumption of refined and processed foods that give only temporary gratification and no true nourishment. Incorporating the right foods in your daily diet is very crucial to good health.

Super Foods Diet: List of Super Foods

A diet that is rich in fresh fruits and vegetables helps keep you fit, healthy and promises to prevent virtually every chronic disease. Almost all fruits and vegetables give your body a generous dose of anti oxidants that battle free radical damage and thus ward off cancer. They pep up energy levels and make you feel invigorated and fresh all day long.

• Broccoli
• Strawberries
• Lettuce
• Dates



Broccoli is a super food
and has anti cancer
 propeties

• Sweet potato

Broccoli is a Super Green Food

Broccoli is an excellent anti cancer food. Glucosinolates found in the vegetable is responsible for cancer fighting. Furthermore, research states that broccoli sprouts contain 30 to 50 times more concentration of the protective agents than found in mature broccoli. Glucosinolates help detoxify the liver of all the noxious, lethal compounds and perk up liver functioning. It is considered to be effective in treatment of hepatitis. Experts say that to cut down the risk of cancer, one needs to consume about 2 pounds of the vegetable per week.

Strawberries are One of the Top Ten Super Foods

The amazing health benefits of strawberries are due to the presence of flavanoids. This flavanoid content of the berry makes it a wonderful defender against inflammation, cancer and cardiac diseases. Strawberries reduce inflammation by lessening the activity of COX that triggers swelling and pain. The fruit also exerts powerful anti-cancer benefits. In a clinical trail, strawberries topped the list of 8 fruits linked to lower cancer rates.

Lettuce is a super food for
Weight loss

Super Food for Weight Loss: Lettuce

Lettuce has extremely low calorie content – 15 calories per 100 grams of lettuce. It also has abundant water volume and is one of the most famous weight loss foods. It supplies the body with Vitamin A, Vitamin C, Vitamin K and chromium. Incorporating plenty of lettuce in to your diet will help you shed superfluous and unwanted weight rapidly and naturally and also provide you with a burst of energy.

Super Food to Fight Constipation: Dates

Dates are packed with a special soluble dietary fiber called beta-D-glucan. Beta –D-glucan adds bulk to the stools, decreases the transit time of the feces in the gut and aids in speedy elimination. Dates promise to fight the most stubborn cases of constipation.

The wonder food also reduces the absorption of cholesterol by the body and slows the absorption of sugar in the intestine, thereby maintaining normal levels of blood sugar.

Dates are the best ‘energy food’; they supply the body with loads of energy and boost stamina and endurance levels appreciably. They also facilitate weight loss and weight management.

Anti Aging Super Food: Sweet Potato For Anti Aging

Sweet potato has been touted as an anti aging food. The root is an excellent source of carotenes, and provides loads of vitamin C. It exerts powerful antioxidant benefits and helps fight off free radical damage effectively, thus staving off the onslaught of aging. It is also classified as an anti diabetic food; it stabilized serum glucose levels and improves the response to insulin and helps in the management of diabetes.

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Selenium Health Benefits: Selenium Deficiency Treatment Foods

Recent studies have shown that selenium works quickly and stimulates cellular growth and prevents the cells from becoming cancerous. Based on test tube studies, experts have suggested that selenium’s cancer fighting abilities are fast acting and highly beneficial. Selenium, though a trace mineral, has potent anti-oxidant properties and is also beneficial as a anti-aging agent. Selenium is found naturally in various foods and is also beneficial in treating selenium deficiency symptoms

Selenium is an important trace
mineral

What is selenium deficiency? Selenium Deficiency Symptoms

An adult human body needs approximately 50 micrograms of selenium each day for normal functioning. The trace mineral is present in various organs of the body including the kidney, liver, pancreas and spleen.

Some of the common factors responsible for selenium deficiency include gastro-intestinal bypass surgery, impaired colon functioning and Intravenous feeding for prolonged period of time. Excessive consumption of refined and processed foods can also result in the deficiency.

Selenium deficiency can result in several complications which include,

• Extreme tiredness and chronic fatigue
• Hypothyroidism may also develop due to lack of this mineral
• Generalized muscular weakness and body ache are also observed. Selenium deficiency is also associated with joint pain and weakness. 
• Reduced mental functions with poor memory and poor concentration
• Keshan disease can occur due to selenium deficiency which is characterized by impaired cardiac functioning and enlarged heart. The condition may also give rise to arrhythmias.
• Deficiency increases the risk of developing cancers.

Health Benefits of Selenium: Selenium Overdose Risk

Regular intake of foods and supplements containing selenium, have been know to provide several health benefits,

• Selenium helps improve the HDL to LDL (i.e. good cholesterol to bad cholesterol) ratio and lowers the risk of heart attacks. Further, it helps in reducing ‘blood thickness’ and decreases the risk of clot formations.
• According to a study published in US Journal, Agricultural Research, selenium taken in combination with Vitamin E can convert inactive viruses into active and disease causing forms. These findings reiterated the role of selenium in providing protection against shingles, cold sores and other viral infections like flu and common cold. It is also known to reduce the progression of dreaded disease like HIV/AIDS
• Selenium has protective action against development of macular degeneration and cataract.
• Combination of Vitamin E, Vitamin C and Coenzyme Q10 along with selenium has been found effective against a host of ailments including eczema, lupus and rheumatoid arthritis. 

Long term consumption of selenium dose in excess of 900 micrograms can result in complications like fatigue, hair loss, changes in the finger nails, skin rash,depression  and nausea. Always consult your medical professional before taking high dose selenium supplements.

Brazil Nut is the Best
Source of Selenium

Selenium Deficiency Treatment: Food Sources of Selenium

Consuming foods that are rich in selenium can suffice the dietary requirement and supplementation is often not required. Here are some important sources of Selenium,

• A single Brazil Nut contains as much as 120 micrograms of selenium and provides the highest concentration of selenium. Red Snapper is another important source of selenium
• Grains namely wheat bran, Oats, brown rice also contain selenium, which depends on the quantity of selenium content in the soil
• Sea foods are also a great source of selenium
• Poultry including eggs and chicken also contain selenium. Meat is another good source of the mineral.
• Herbs like Garlic also contain considerable amounts of the mineral.

It is often recommended to consume 500 IU of Vitamin E, which considerably enhances the effectiveness of the trace mineral.

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Health Benefits of Ginseng to Treat Impotence and Depression Naturally: Optimum Dosage and Precautions of Ginseng Supplements

Ginseng is one of the most popular herbs which is added to different types of health drinks, energy tonics, fruit juices and vitamin supplements due to its potential benefits like enhancing energy levels and ability to fight stress. These health drinks are popular among teenagers, but often these drinks contain very little quantity of this wonder herb. Panax Ginseng is also referred to as the Asian Ginseng which has been used in Chinese medicines for over thousands of years for longitivity and to enhance quality of life. This Chinese Ginseng is different than American Ginseng (P.quinquefolius) and Siberian Ginseng (E. Senticosus), which has completely different effects on human health.

Ginseng has a great
influence on the

endocrine system

Ginseng Health Benefits: Prevents Cancer, Boosts Immunity and Treats Impotence 

The medicinal part of the Ginseng herb is its slow growing root which contains thirteen different ginsenosides, which are the active ingredients of the herb. In addition the herb contains panxans, which are substances believed to lower blood sugar levels and polysaccharides, which play a crucial role in boosting the immune response. The major health benefits of Ginseng herb include,

• A large scale study conducted in Korea found that the use of ginseng reduced the risk of developing cancer by half. Ginseng is considered to boost the production of “killer T cells”, which are the part of the cellular immunity of the body and play a crucial role in cancer prevention. Further, as this herb stimulates the immune system it also plays a protective role against common infections like flu.
• Ginseng plays a crucial role in regulating the production of stress hormones by support the endocrinal organs namely the pituitary gland and the adrenal glands. This enhances the ability of an individual to combat stress and also is effective in treating fatigue and feeling of tiredness.
• Ginseng has a direct action on smooth muscle tissue and hence is considered effective in management of erectile dysfunction and impotency in males. Some claims indicate that this herb increases testosterone and sperm production in the body and thereby enhances fertility in men. 

Optimum Dosage of Ginseng Supplement: Precautions while taking Ginseng Supplements

Though the use of the herb is rarely associated with side effects, there are certain factors that need to be taken into consideration while using this herb as a supplement,

• Though ginseng may be available in a variety of forms including powder, tincture, tablets and capsules, it is always recommended to consume standardized products that contain about 7% ginsenosides. Ginseng powder and tinctures are considered more potent than other forms of the herbal supplement
• Avoid ginseng when pregnant or when one suffers from uncontrolled hypertension. Ginseng also needs to be avoided in individuals with cardiac arrhythmias
• Ideal dose of ginseng herb ranges between 100 mg- 250 mg per day. However it can be increased to twice the dosage, especially in individuals recovering from a chronic illness or a major surgery.



Ginseng helps control
depression and impotence

• Side effects associated with ginseng include headaches, stomach upsets, insomnia and restlessness. In females ginseng is often associated with breast tenderness and irregular menstrual bleeding. 

Ginseng Supplements for Depression: Ginseng controls Blood Sugar Levels and Diabetes

In addition Ginseng Supplements play a crucial role in management of depression and diabetes,

• In a study conducted on individuals suffering from type 2 diabetes, it was observed that 200 mg of ginseng supplement each day helped lower the blood sugar levels considerably compared to those on placebo
• In another study it was observed that ginseng can stimulate the production of endorphins, which are ‘feel good’ hormones which play a crucial role in management of depression

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Treating Nail Problem with Supplements: Tips to Prevent Brittle Nails and Manage Hangnails at Home

Healthy and pink nails are considered as a sign of good health in Chinese and Indian medicine. Nails are also considered as a sign of beauty however nail problems like fungal infections and brittle nails result in unsightly nails which affects one in 25 people. Swiss researchers reported that an average intake of 2500mcg of biotin each day can help increase the thickness and texture of nails by almost 25%. Nutritional deficiencies are commonly responsible for nail problems, which can be effectively managed by using dietary supplements.

Nails are indicative of
health

Causes of Nail problems: Anatomy of a Nail

 Nails are made up of a protein referred to as ‘Keratin’ which is makes the nails one of the strongest tissues in the body. However nail problems like brittle nails, fungal infections or cracked nails are observed in several individuals and are commonly attributed to,

• Nutritional deficiency primarily of Vitamin B complex and Vitamin C can result in nail problems including hangnails and brittle nails


• Chronic obstructive pulmonary disorders like Asthma and Emphysema may also result in bluish discoloration of the nails and make them weak and brittle. Bluish Discoloration is also indicative of heart disorder


• Recurrent exposure to harsh chemicals can also impact the nails making them dry and brittle


• Fungal infections, especially in the toenails can result in athlete’s foot which may result in nail troubles. 

Supplements to Treat Nail Problems: Treating Brittle Nails Naturally

Various supplements help overcome the nutritional deficiencies and contribute to stronger nails in general. An eight week therapy regimen would help improve the nail condition and treat brittle nails,








Biotin is essential for
Healthy Nails



• Biotin along with amino acid complex works in synergy and helps the building of keratin and other proteins that help in making the nails strong. 600 mcg of biotin twice a day helps strengthen the nails along with one pill of amino-acid complex twice a day.


• Vitamin E helps in improving the texture of the nail tissue while Vitamin C enhances the effect of Vitamin E and biotin. 500 IU of Vitamin E with 1000 mg of Vitamin C thrice a day is beneficial


• Calcium and Magnesium forms an integral part of the exoskeleton and improve the thickness of the nails. 600 mg calcium and 250 mg of magnesium once a day helps improve nail texture


• Vitamin B complex comprising of 150 mcg of Vitamin B12 and 400 mcg of folic acid are essential in enhancing immunity and aid in the management of nail bed infections. 

Tips to Prevent Nail Problem: Managing Hangnails at Home

Here are some simple tips that would help in managing nail problem and manage hangnails and brittle nails,

• Head to head study has shown that tea tree oil was equally potent as the most popular antifungal (clotrimazole) and is effective in more than 60% of cases of fungal infection.


• Avoid trimming cuticles. Cuticles protect the nails from bacteria and fungal infection and also responsible for a shinny and healthy texture


• Wear gloves while doing household chores like washing utensils. Avoid exposure to harsh chemicals.


• Apply petroleum jelly or Aloe Vera on the hands and nails, especially after your hand has been in water for long period of time.


• Always keep your nail short, since long nails are at a greater risk of breaking easily. Always trim your nails after a bath or soak your nails prior to trimming to prevent splitting of the nails.

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Managing Seizures with Supplements Effectively: Importance of Vitamins and Minerals in Epilepsy

As per one of the theory attempting to explain the cause of seizures, epileptic attacks are attributed to the damage of fatty membranes that surround the nerve cells. Preliminary research studies have shown that Vitamin E, with its strong antioxidant properties, prevents the damage of the fatty membrane and thereby prevents the occurrence of seizures. Though there is no concrete proof of how supplements benefits of supplements in management of seizures and epilepsy, their role in managing epileptic attacks is undisputed.

Seizures are associated
with abnormal impulses
in the brain

How Supplements to help manage Epilepsy: Role of Supplements in managing Seizures

It should be noted that supplements can’t cure the condition and anticonvulsant drugs are mandatory for the treatment of epilepsy. Under no circumstances should supplements be considered as substitute to prescription drugs. However supplements do contribute positively in management of seizures,

• Nutritional deficiencies are identified as one of the leading cause of epileptic seizures. Supplements help in correction of these nutritional deficiencies and prevent recurrence of seizures
• At times supplements contribute effectively in aiding anti-convulsant drugs by enhancing their efficacy.
• Prolonged use of anticonvulsant drugs is associated with unpleasant side-effects, which can also be effectively managed by supplements. 

Supplements for Epilepsy: Important Vitamins and Minerals to Manage Seizures

• Vitamin B complex, especially Vitamin B6 and Folic Acid play a crucial role in management of epileptic attacks. Vitamin B6 is involved in the production of neurotransmitters (i.e. chemicals meant to send message from one neuron to another). However, since most of the B complex vitamins work in conjunction, it is best to take a Vitamin B complex supplement. Ideally 400 mcg of Folic Acid and 150 mcg of Vitamin B12 is ideal
• Calcium and Magnesium deficiencies also have been associated with epileptic seizures. Ideally consume 250 mg about twice a day. However there are certain precautions for magnesium supplements.
• Glutamine and Taurine are two amino acids whose deficiency is associated with seizures. Glutamine helps stabilize the blood sugar levels while Taurine regulates electrical impulses in the brain which may result in a tranquilizing and calming effect



Supplements enhance
the effectiveness of
Anti Convulsant drugs

• Regular intake of 5000 IU of Vitamin E is presumed to improve the nerve sheath, which in turn is reported to improve electrical transmission of impulses and helps in preventing seizures.

Managing Epilepsy Effectively: Do’s and Don’ts for Seizures

There are certain things that need to be understood, especially while handling a person with seizures or epileptic attacks,

·      Don’t try to restrain a person having a seizure. This increases the risk of you either hurting yourself or the person.

·      Don’t try to insert a gag in the mouth of the person to prevent him from biting his tongue. You are actually putting the person at a greater risk of choking.

·      Cushion the persons fall and ensure that he/she doesn’t fall on a hard or a sharp object

·      After the seizure is over, turn the individual on to his/her side to prevent gagging or choking

A person who has had a previous episode of a seizure should refrain from the consumption of alcohol, as alcohol tends to interfere with the action of anticonvulsant drugs.                                    

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Health Benefits of Lecithin: Improves Concentration, Memory, Heart and Liver Detox

Lecithin supplements are being prescribed by numerous nutritionists and health care experts. Lecithin exerts remarkable health benefits and is particularly important for the liver and nerves.

What is Lecithin?: Lecithin Benefits

Lecithin is a fatty substance found in animal and plant based foods, such as: eggs, liver, soy, wheat germ and peanuts. Our body manufactures lecithin as well. Certain processed food products like ice cream, chocolate, margarine, make use of lecithin too etc.

Lecithin is an excellent source of choline (vitamin B), in the form of phosphatidylcholine. In the body, phosphatidylcholine breaks down in to choline.

The health benefits of lecithin are:

• Aids in liver functioning


• Prevents gall stones from occurring


• Relives heart burn and acidity


• Boosts memory power








Chocolate contains
Lecithin

• Protects the heart

Soybean Lecithin or Soya Lecithin

Soybean is a wonderful source of plant based lecithin. When you take soy lecithin, your body obtains choline from it. Lecithin and choline play a vital role in governing the functioning of every cell in your body. Soybean, tofu, soy milk, soy curd, miso, etc., will provide you lecithin in abundance.

Lecithin and Cholesterol : Lecithin for the Heart

Lecithin found in most plant sources help lower serum cholesterol levels appreciably. Lecithin decreases LDL (low density lipoprotein) and VLDL (very low density lipoprotein) and maintains normal levels of HDL (high density lipoprotein). Thus, lecithin supplementation can ward off cardiovascular disorders successfully.

How to Improve Memory? Enhance Memory with Lecithin Supplements

Lecithin is a powerful nerve building nutrient that greatly improves memory. Lecithin is used in the treatment of Alzheimer’s disease, managing twitches and jerks and preventing neural tube defects.

 Lecithin rich foods, consumed on a regular basis, keep your mind agile and active, enhance memory considerably, boost concentration levels and stave off degenerative diseases like Alzheimer’s and dementia.

Lecithin improves Liver
and Digestive Functions

Liver Detoxification with Lecithin: Improving Liver Function

Lecithin is particularly useful I treating gall bladder and liver disorders. Lecithin is a key component of bile; and low levels of lecithin trigger gall stone formation. Taking lecithin supplements can prevent and treat gall stone successfully.

Lecithin is often called a liver strengthening nutrient. It prevents build up of fats within the liver, improves flow of fats and cholesterol through the liver and gall bladder and helps the liver in the process of detoxification. Hepatitis, cirrhosis and gall stones are effectively treated with lecithin supplementation.

Lecithin Granules and Lecithin Dosage: Lecithin Side Effects

• Lecithin is available in the form of granules, which need to be taken with meals to enhance absorption. The dose is 1 teaspoon of the granules, twice daily. The nutrient is also available in the form of capsules (2 capsules to be taken daily), or tablets or liquid.


• Granular lecithin has a nutty taste and can be sprinkles over food or added to drinks.


• High doses cause nausea, vomiting, diarrhea, bloating and sweating.

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