5 Nutrients You're Not Getting Enough Of

 

Every day our body needs nutrients many of us did not have enough or right combination of it. Below is an article of 5 important Nutrients we must have.

 

After a long hard day at the office, I crave a manly dinner. Something that will sharpen my mind, feed my muscles, and infuse me with energy to keep up with two young kids till bedtime.

 

So, often, I have a bowl of cereal. With bananas and whole milk. Mmm.

Do I feel like I'm depriving my body of key nutrients? Quite the opposite, actually. My favorite dinner isn't just for kids. It contains high levels of three nutrients that American adults need much more of: B12, potassium, and iodine. Our shortfalls with these nutrients—along with vitamin D and magnesium—have serious health consequences, including a higher risk of heart disease and stroke, fatigue, and weight gain.

Here's the good news: These nutrients are readily available in the foods you know and love. You can get more of one simply by spending more time outside. That doesn't sound so hard, does it? Here's how to fortify your diet—and your health.

 1. VITAMIN D
This vitamin's biggest claim to fame is its role in strengthening your skeleton. But vitamin D isn't a one-trick nutrient: A study in Circulation found that people deficient in D were up to 80 percent more likely to suffer a heart attack or stroke. The reason? Vitamin D may reduce inflammation in your arteries. Also, a University of Minnesota study found that people with adequate vitamin D levels release more leptin, a hormone that conveys the "I'm full" message to your brain. Even more impressive, the study also found that the nutrient triggers weight loss primarily from the belly. Another study found that people with higher D levels in their bloodstream store less fat.

 

The shortfall: Vitamin D is created in your body when the sun's ultraviolet B rays penetrate your skin. Problem is, the vitamin D you stockpile during sunnier months is often depleted by winter, especially if you live in the northern half of the United States, where UVB rays are less intense from November through February. When Boston University researchers measured the vitamin D status of young adults at the end of winter, 36 percent of them were found to be deficient.

 

Hit the mark: First, ask your doctor to test your blood levels of 25-hydroxyvitamin D. "You need to be above 30 nanograms per milliliter," says Michael Holick, M.D., Ph.D., a professor of medicine at Boston University. Come up short? Eat foods like salmon (900 IU per serving), mackerel (400 IU), and tuna (150 IU). Milk and eggs are also good, with about 100 IU per serving. But to ensure you're getting enough, take 1,400 IU of vitamin D daily from a supplement and a multivitamin. That's about seven times the recommended daily intake for men, but it takes that much to boost blood levels of D, says Dr. Holick.

 

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 2. MAGNESIUM
This lightweight mineral is a tireless multitasker: It's involved in more than 300 bodily processes. Plus, a study in the Journal of the American College of Nutrition found that low levels of magnesium may increase your blood levels of C-reactive protein, a key marker of heart disease.

 

The shortfall: Nutrition surveys reveal that men consume only about 80 percent of the recommended 400 milligrams (mg) of magnesium a day. "We're just barely getting by," says Dana King, M.D., a professor of family medicine at the Medical University of South Carolina. "Without enough magnesium, every cell in your body has to struggle to generate energy."

 

Hit the mark: Fortify your diet with more magnesium-rich foods, such as halibut, navy beans, and spinach. Then hit the supplement aisle: Few men can reach 400 mg through diet alone, so Dr. King recommends ingesting some insurance in the form of a 250 mg supplement. One caveat: Scrutinize the ingredients list. You want a product that uses magnesium citrate, the form best absorbed by your body.

 

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 3. VITAMIN B12
Consider B12 the guardian of your gray matter: In a British study, older people with the lowest levels of B12 lost brain volume at a faster rate over a span of five years than those with the highest levels.

 

The shortfall: Even though most men do consume the daily quota of 2.4 micrograms, the stats don't tell the whole story. "We're seeing an increase in B12 deficiencies due to interactions with medications," says Katherine Tucker, Ph.D., director of a USDA program at Tufts University. The culprits: acid-blocking drugs, such as Prilosec, and the diabetes medication metformin.

 

Hit the mark: You'll find B12 in lamb and salmon, but the most accessible source may be fortified cereals. That's because the B12 in meat is bound to proteins, and your stomach must produce acid to release and absorb it. Eat a bowl of 100 percent B12-boosted cereal and milk every morning and you'll be covered, even if you take the occasional acid-blocking med. However, if you pop Prilosec on a regular basis or are on metformin, talk to your doctor about tracking your B12 levels and possibly taking an additional supplement.

 4. POTASSIUM
Without this essential mineral, your heart couldn't beat, your muscles wouldn't contract, and your brain couldn't comprehend this sentence. Why? Potassium helps your cells use glucose for energy.

 

The shortfall: Despite potassium's can't-live-without-it importance, nutrition surveys indicate that young men consume just 60 percent to 70 percent of the recommended 4,700 mg a day. To make matters worse, most guys load up on sodium: High sodium can boost blood pressure, while normal potassium levels work to lower it, says Lydia A. L. Bazzano, M.D., Ph.D., an assistant professor of epidemiology at Tulane University.

Hit the mark: Half an avocado contains nearly 500 mg potassium, while one banana boasts roughly 400 mg. Not a fan of either fruit? Pick up some potatoes—a single large spud is packed with 1,600 mg. Most multivitamins have less than 100 mg of potassium, so eat your fruits and vegetables, folks!

 5. IODINE
Your thyroid gland requires iodine to produce the hormones T3 and T4, both of which help control how efficiently you burn calories. That means insufficient iodine may cause you to gain weight and feel fatigued.

 

The shortfall: Since iodized salt is an important source of the element, you might assume you're swimming in the stuff. But when University of Texas at Arlington researchers tested 88 samples of table salt, they found that half contained less than the FDA-recommended amount of iodine. And you're not making up the difference with all the salt hiding in processed foods—U.S. manufacturers aren't required to use iodized salt. The result is that we've been sliding toward iodine deficiency since the 1970s.

Hit the mark: Sprinkling more salt on top of an already sodium-packed diet isn't a great idea, but iodine can also be found in a nearly sodium-free source: milk. Animal feed is fortified with the element, meaning it travels from cows to your cereal bowl. Not a milk man? Eat at least one serving of eggs or yogurt a day; both are good sources of iodine.

 

Source: http://health.yahoo.net/experts/menshealth/5-nutrients-youre-not-getting-enough

 

Original Author Bill Phillips and the Editors of Men's Health

PCHRD develops anti-dengue solution from atis leaves

The fast rising cases of dengue victims and increase in mortality rate strike another headache to our government health officials. Most of dengue victims came from poor families that could hardly buy some mosquito repellant.   I found another article written by Danny O. Calleja  that would greatly help in preventing dengue cases, using the leaves of Atis that is locally available.   "Atis (Anona squamosa), a tropical plant that usually grows spontaneously in the Philippines, aside from bearing fruits of white, sweet, soft, juicy and mild agreeable flavored flesh, also yields leaves where government health researchers found extracts for the formulation of an effective anti-mosquito repellant.   As a result of its latest studies on atis, the Philippine Council for Health Research and Development (PCHRD) said it has came out with the Atis Lotion Mosquito Repellent that was formulated using the extracts of its leaves mixed with other locally available materials.   PCHRD, one of the five sectoral councils of the Department of Science and Technology (DOST) is a partnership-based national body responsible for coordinating and monitoring health research activities in the country. "This mosquito repellent will surely be a great help to the efforts of the government to address the dengue fever-menace currently spreading terror among residents especially school-age children in various parts of the country," Tomas Briñas, the regional director for Bicol of the DOST in announcing here Tuesday the PCHRD discovery.   It is not only against dengue, in fact, but against all mosquito-borne diseases like malaria and filariasis especially in areas of the country where incidence is high.   It also serves as a personal care product used in preventing mosquito bites that cause itchiness, inflammation and discomfort to individuals, he said. The repellent uses a washable, mineral oil - based formulation and its biodegrable since, it is derived from advantage against other well known repellents which are chemical based in formulation.   The Atis Lotion is composed of 10.125 percent mineral oil, 1.02 percent Sodium Carboxymethyl Cellulose, nine percent Propylene Glycol, 0.22 percent Methyl Paraben, 0.135 percent Propyl Paraben, 70 percent water and 10 percent plant extract, Briñas said.   Indeed, atis is considered as among the country's important crops given its various uses not only for food but more for natural medicines.   The leaves, bark and seeds contain alkaloid and chloroplatinate, a group of nitrogen-containing compounds that are physiologically active as poisons or drugs that are used as ingredients for medicines that kill lice, Briñas said. The flesh of the fruit, he said is reported to contain upwards of 10 percent of sugar, mostly glucose at 5.40 percent and some fructose of 3.60 percent. In the Philippines the leaves are applied as a poultice to children with dyspepsia. Crushed seeds with coconut oil are applied on the scalp to rid it of lice. A decoction of the seeds is used as an enema for the children with dyspepsia.   According to Sanyal and Ghose, externally the leaves, the unripe fruit, and the seeds which contain acrid principle possess vermicidal and insecticidal properties.   The crushed seeds, in a paste with water, are applied to the scalp to destroy lice.   The same is used as an abortifacient if applied to the uteri in pregnant women.   The bruised leaves, with salt, make a good cataplasm to induce suppuration and fresh leaves crushed between the fingers and applied to the nostrils cut shorts fits and fainting.   The ripe fruit, bruised and mixed with salt, is applied as a maturant to malignant tumors to hasten suppuration. The unripe fruit is astringent and is given in diarrhea, dysentery and atonic dyspepsia.   The bark, according to Briñas has been reported by Nadkarni as a powerful astringent and tonic to stop diarrhea. The leaves are used as an anthelmintic and its decoction for rheumatic baths to alleviate pain.   For infected insect bites, juice extract after pounding an unripe fruit is applied directly to affected parts three times a day to cure the infection. The seeds are considered a powerful irritant to the conjunctiva while the roots are considered a drastic purgative.   Atis tree is small that grows only three to five meters high. Its leaves are hairy when young, oblong, eight to 15 centimeters long, with a petiole one to 1.5 centimeters long.   Flowers occur singly in the axils of the leaves, about 2.5 cm long, pendulous, three-angled, light green to yellow.   Fruit is large, slightly heart-shaped, six to nine centimeters long, the outside with knobby polygonal tubercles. When ripe, the fruit is light yellowish-green The PCHRD studies also revealed that atis possesses anti-inflammatory properties as it yielded two new cyclic peptides, cyclosquamosin H and I, together with six known cyclic peptides, squamin A, squamin B, cyclosquamosin A, D E and cherimolacyclopeptide B from the seeds. Compound 7 showed an inhibitory effect on the production of pro-inflammatory cytokines.   Extracts of atis fruit pericarp was also tested for cytotoxic activity against Dalton 's lymphoma cells and HeLa cells.   The chloroform extract was found cytotoxic to the different cell lines tested and suggests the potential for AS fruit pericarp for the development of treatment for cancers.   The PCHRD said atis has an antihyperglycemic effect and alleviated liver and renal damage associated with STZ-induced diabetes mellitus in rats. The diabetic groups treated with aqueous leaf extract were compared with standard glibenclamide.   As hepatoprotective the study on diethylnitrosamine-induced liver injury in Swiss albino mice showed hepatoprotective effect, with improvement in biochemical parameters and confirmation by histopathological studies. The PCHRD also said that the ethanol crude extract of the fruit of atis for antimicrobial activity against some pathogenic microorganisms showed inhibitory activity against S aureus and S pneumoniae.   Results conclude the plant extract may serve as a valuable source of compounds with therapeutic antibiotic potentials.   Likewise, phytochemical study revealed the presence of quercetin in the atis seed extract and the results of the effects of quercetin suggest an involvement of this phytochemical in the mediation of antithyroidal activity, it added."   Source http://positivenewsmedia.net/am2/publish/Health_21/PCHRD_develops_anti-dengue_solution_from_atis_leaves.shtml   #

Let’s fight Dengue

Aedes Mosquito

Dengue cases in the Philippines rise up at a very high level. The Department of Health (DoH) has recorded a 40% jump in dengue cases in the 1st 6 months of 2010 compared to the same period last year.

Based on available data, DoH said 25,283 cases have been recorded between January 1 and June 26 this year. Death cases also rapidly increase. People are trying anything they can do to prevent and cure dengue. Previously I have mention here the plant called mangagaw or tawa that said to help cure dengue. In our place mangagaw  or tawa is used as juice to prevent dengue specially during symptoms of fever.

Below is an article posted in the abs-cbnNEWS.com titled Can fruits really cure dengue? Posted at 07/19/2010 7:41 PM | Updated as of 07/21/2010 10:26 AM.

Papaya Tree

MANILA, Philippines - Papaya leaves can help dengue fever patients fully recover from their illness, a recent study showed.

Dr. Sanath Hettige, who conducted the research on 70 dengue fever patients, said papaya leaf juice helps increase white blood cells and platelets, normalizes clotting, and repairs the liver.

Speaking to Sri Lankan news agency Lankapuvath, Hettige said these are the main aspects of the body that are affected by dengue fever.

There is a condition to this remedy, however.

According to Hettige, the papaya leaf juice will not be as effective during the final stages of dengue fever since, by then, the patient's organs are already badly affected by the disease.

Given this, he suggested that patients consume the remedy as early as possible.

Juice recipe

Hettige said adults should consume 10 ml of fresh papaya leaf juice (without water, salt or sugar) twice a day, along with their prescribed medication, to get its full effect.

Kids aged between 5 and 12, meanwhile, were asked to take in 5 ml 2 times a day.

Here's how to make papaya leaf juice, as told by Hettige to Lankapuvath:

1. Take fresh, mature leaves from a papaya tree. Leaves from the "Red Lady" papaya (papaw) variety are more effective.

2. Wash the leaves with clean water.

3. Crush the leaves in a pestle, without water or salt.

4. Squeeze the crushed leaves to extract the juice.

Durian also a cure?

Durian Fruit

Durian, known for its distinct taste and odor, is also rumored to be a cure for dengue fever. Like papaya leaves, durian is said to do wonders to a patient's platelet count.

In a hospital in Davao City, several dengue patients are consuming the fruit in hopes of recovering from the disease, a local newspaper reported over the weekend.

The Department of Health, however, said that no study has been conducted yet on the efficacy of durian on dengue fever cases.

"There's no established proof yet," Dr. Jo-anne Lobo, specialist in infectious diseases among children, told the Philippine Daily Inquirer.

Dengue fever is an acute illness caused by a bite of a striped Aedes aegypti mosquito. In the Philippines, dengue fever outbreaks usually occur during the rainy season, or from June to September.

Common symptoms include fever, headache, rashes, severe muscle pain, and a drop in platelet count. In extreme cases, hemorrhaging and death can follow.

These are all result of peoples initiative to help fight dengue. Specially there is no specific cure for dengue.

 Source http://www.abs-cbnnews.com/lifestyle/07/19/10/can-fruits-really-cure-dengue

Mangosteen Health Benefits

Mangosteen Fruit

 

Mangosteen has been used as a part of the traditional medicine of some Asian countries for a over longer period of time already.

Different parts of Mangosteen plant is used in treatment of some diseases. The named mangosteen, has nothing to do with mangoes. It is the fruit of evergreen mangosteen trees, which are natives to the southeast Asian countries. The fruits of purple mangosteen (Garcinia mangostana) of the genus Garcinia, turn reddish purple, when ripe. These fruits, which are almost round in shape are a little smaller than tennis balls in size. The rind of this fruit is bitter and so, is not edible. The inner edible portion is in the form of wedged segments and is white in color. The largest among the segments may carry the seed. The flavor of mangosteen is very unique and delicate. It can be explained as sweet, laced with a slight sourness. However, it is not the taste of the fruit, which is valued, but the various health benefits associated with it.

There were studies that Mangosteen is rich in nutrients and anti Oxidants

Below listed are some of its health benefits.

1. Anti-fatigue (energy booster)

2. Powerful anti-inflammatory (prevents inflammation)

3. Analgesic (prevents pain)

4. Anti-ulcer (stomach,

mouth and bowel ulcers)

5. Anti-depressant (low to moderate)

6. Anxyolytic (anti-anxiety effect)

7. Anti-Alzheimerian (helps prevent dementia)

8. Anti-tumor and cancer prevention (multiple categories cited)... shown to be capable of killing cancer cells

9. Immunomodulator (multiple categories cited) - helps the immune system

10. Anti-aging

11. Anti-oxidant

12. Anti-viral

13. Anti-biotic (modulates bacterial infections)

14. Anti-fungal (prevents fungal infections)

15. Anti-seborrheaic (prevents skin disorders)

16. Anti-lipidemic (blood fat lowering, LDL)

17. Anti-atherosclerotic (prevents hardening

of arteries)

18. Cardioprotective (protects the heart)

19. Hypotensive (blood pressure lowering)

20. Hypoglycemic (anti-diabetic effect, helps lower blood sugar)

21. Anti-obesity (helps with weight loss)

22. Anti-arthritic (prevention of arthritis)

23. Anti-osteoporosis (helps prevent the loss of bone mass)

24. Anti-periodontic (prevents gum disease)

25. Anti-allergenic (prevents allergic reaction)

26. Anti-calculitic (prevents kidney stones)

27. Anti-pyretic (fever lowering)

28. Anti-Parkinson

29. Anti-diarrheal

30. Anti-neuralgic (reduces nerve pain)

31. Anti-vertigo (prevents dizziness)

32. Anti-glaucomic (prevents glaucoma)

33. Anti-cataract (prevents cataracts)

34. Pansystemic - has a synergistic effect on the whole body

In Philippines, people used to make a decoction of mangosteen leaves and bark, which was beneficial in bringing down body temperature and also to treat thrush, dysentery, diarrhea and urinary disorders. By the eighteenth and nineteenth century, mangosteen was introduced to other parts of the world, but this tree in thrived in a very few regions, other than its native place. This fruit is sometimes referred to as the queen of fruits, due to its nutritional value and the presence of some compounds that offer various mangosteen health benefits.

It is said to be effective in preventing diseases, like, arthritis, cancer, osteoporosis, high blood pressure, atherosclerosis, kidney stones, cataract, glaucoma, Alzheimer's, neuralgia, etc. It is also said that this fruit can be effective in treating depression, aging, obesity, skin diseases, allergies, ulcers, diarrhea, fever, pain, and many others.

Moringa Plant the tree of life

Moringa Leaf

Moringa Plant is very abundant in the Philippines it is used as herbal treatment for various diseases and most of all used as food.

The article below describe Moringa as a very useful plant that has full of medicinal value and benefits.

Moringa Oleifera’s health benefits have been well understood and cherished for many centuries. The history of the moringa tree goes back centuries; there are historical references to Moringa oil being placed in the tombs of ancient Egyptians. Its usefulness is legendary.

In fact, the Moringa tree’s benefits are so significant that it has been called the Tree of Life in many cultures.

For centuries, the peoples of India and Africa have benefited from using the moringa plant. After hundreds of years of use on the other side of the planet, today the astounding health benefits of Moringa are pushing its introduction to the Western hemisphere.

Because the moringa tree is rich with nutrients, and because the tree’s various parts can all be used in some way, moringa’s many benefits are different depending on the part of the plant being used. Truth be told, the Moringa Tree’s health benefits alone are as varied as the different parts of the tree itself.

The young, immature Moringa Oleifera pods are the most valued and widely used of all the tree parts. The pods are extremely nutritious, containing every essential amino acid needed for a complete protein source, along with many vitamins, minerals, co-enzymes and antioxidants.

An interesting additional benefit of moringa seeds is found in the seed cake left over from the moringa oil extraction process. The seed cake can be used as a coagulant to clarify dirty and turbid water. The seed cake is used as an effective means of removing sediment and bacteria from water, helping to purify and treat water naturally where industrial water treatment is not available.

Moringa leaves are perhaps equally valuable to the seeds, and provide powerful benefits to anyone who is conscious of their nutrient intake. The leaves of the moringa tree are among the most protein-dense leaves of any plant species, and contain every essential amino acid required for a whole source of protein. Moringa leaves contain levels of Vitamin A comparable to carrots, calcium comparable to milk, and vitamin C comparable to oranges, as well as high amounts of other vitamins and minerals.

Importantly, these nutrients are not synthesized in a facility and packed into a pill, where the nutrients are largely unavailable for the body to absorb and use. The leaves are easily digested when put into capsules and provide high levels of available nutrients to your body.

Moringa leaf can also be used for tea, either alone or in combination with other teas. Even a small glass of moringa tea benefits the drinker with a host of nutrients. The benefits of the moringa tree to mankind make it a wonderfully useful plant species for a variety of vital purposes. It is no surprise that it is known as the Tree of Life in the cultures of its native habitat.

How can Moringa oleifera benefit you? The possibilities are endless. Here are just a few of the many real benefits people discover when taking Moringa oleifera:

Increased physical energy - Tune your body up with naturally occurring nutrients to make your energy last longer

Mental and emotional balance - Moringa oleifera's amazingly powerful nutrient compounds help restore stability to the chemicals that govern our thoughts and emotions. You have to experience it to appreciate it!

Faster recovery - Moringa oleifera's complete amino profile, along with dozens of vitamins and minerals, makes it a perfect recovery food after grueling workouts and physical strain.

Nutrient-dense mother's milk - Increased iron, potassium, Vitamins A, B, C, E, and dozens of other important nutrients are all readily absorbed from Moringa oleifera and transferred from mother's milk to the growing newborn. No wonder Moringa is called 'Mother's Best Friend' in cultures across Africa!

Health blood - antioxidants and unique regulating compounds help control blood sugar and keep the blood free of unhealthy substances.

Just a few of the other many benefits of moringa oleifera include increased flexibility, improved sensory perception, better sleep cycles, and improved memory.

Start using moringa now.

Source http://www.moringasource.com/moringa-benefits.php