10 Mood-Boosting Nutrients

A diet that is lacking in key vitamins and nutrients could be to blame for bouts of bad moods. Below are some of the most important supplements for those dealing with the symptoms of anxiety, depression, stress, or other mood-sabotaging conditions:

 

1. Vitamin D

Depending on where you live in the world, vitamin D can be hard to come by. Three-quarters of many teens and adults living above the tropics, are deficient in this vitamin, most likely because their exposure to sunlight is limited – and the body can only make vitamin D when it is exposed to sunlight.
This nutrient is extremely important and plays a role in most bodily functions. Our brains contain a large number of vitamin D receptors, indicating that it plays a role in cognitive function. It’s recommended that everyone gets 20 minutes of sun exposure each day or 2,000 IU daily of vitamin D supplements.
Vitamin D can also be found in fatty fish, cheese, eggs, mushrooms, cereals, and soy milk.
2. Omega 3 fatty acids
Research supports the theory that omega-3 fatty acids play an important role in brain health, specifically when it comes down to improving symptoms of depression and cognitive functioning. One of the best ways to get more omega-3s in your diet is to eat fatty fish such as salmon, mackerel, and herring. If eating fish isn’t your thing, you can supplement with fish oil. You can also get omega-3s from nuts and seeds such as flax seeds, chia seed, walnuts, and almonds.
It’s recommended that we get at least 1,800 - 2,000 mg of two key kinds of omega 3s: DHA and EPA. If you’re taking omega-3 supplements, they should have at least 650 mg of DHA and 1200 mg of EPA.

3. Vitamin B6

This vitamin plays an important role in a wide array of bodily functions, both psychological and physical. It’s especially important for proper nerve functioning, which is one of the reasons that it’s often associated with neuropsychiatric disorders, including depression.
The birth control pill depletes B vitamins, especially B6, so supplementation is recommended for those who are on the pill. If you’re not on the pill, it’s recommended that you get around 25 mg of vitamin B6 each day. Seafood, lean meats, eggs, poultry, legumes, and soy products are great sources of this vitamin.
4. Vitamin B3
This vitamin is involved in the production of serotonin, a neurotransmitter that allows brain cells and other nervous system cells to communicate. Having too little serotonin has been linked to depression.
In other words, a deficiency in B3 can impair levels of serotonin and have a negative impact on your mood. Therefore, if you’re feeling depressed, it’s recommended to get a daily B3 dose of 20 mg, although you might need a higher dose if your depression is severe. This vitamin can be found in mushrooms, peanuts, poultry, fish, peas, potatoes, pasta, milk, and cheese.

5. Magnesium

Magnesium helps with muscle tension, relaxation, constipation, and also plays a key role in the production of brain hormones. Still, nearly half of American adults consume less than the required amount of magnesium.
Foods that are rich in magnesium include dried beans, nuts, dark leafy greens, and whole grains. However, you can also take a supplement of 320-450 mg each day.
6. Vitamin C
A lot of research has been done over the years that have found a link between vitamin C and mood, as well as cognitive functioning, especially in the elderly. These studies have shown a significant reduction in anxiety and depression when sufficient levels of vitamin C were taken, either in through diet or supplements. 
Since it’s a water-soluble vitamin and not stored by the body, it must be taken regularly to ensure that healthy levels are maintained. It’s recommended that we get a minimum of 100 mg per day and no more than 2,000 mg per day, since it can cause diarrhea.
Foods that are high in vitamin C include oranges, strawberries, Brussels sprouts, bell peppers, kiwis, broccoli, tomatoes, and parsley.

7. Vitamin B12

This vitamin helps to boost mood, energy, and depression, which is why many people with mood disorders such as depression are often deficient in it.
An estimated 15% of American adults are vitamin B12 deficient. To keep your vitamin B12 levels adequate enough, add sardines, beef liver, lamb, eggs, mackerel, feta cheese, and cottage cheese to your diet. If you’re a vegetarian or a vegan, you can get it in supplement form.
8. Folate
This vital nutrient, which goes by the name of folic acid or vitamin B9, helps the body to create new cells. This is why it’s extremely important for pregnant women to get their fair share of it. In fact, pregnant women experiencing a vitamin B9 deficiency are at risk of having a baby with neural tube defects such as anencephaly and spina bifida. Additionally, a deficiency in this nutrient can cause depression.
With your doctor’s permission, aim for around 400 mcg per day of folic acid. It can be found in leafy green vegetables, breads, citrus fruits, beans, rice, pastas, and cereal.

9. Iron

The biggest signs of iron deficiency are low energy, mood changes, and chronic fatigue. If these symptoms sound familiar to you, you might be one of the almost 10% of women or 2% of men who suffer from a deficiency.
The recommended daily amount of iron is 18mg for women of childbearing years and 25 mg for pregnant women. However, if iron supplements aren’t your thing, you can get this nutrient from animal protein, lentils, liver, spinach, soy foods, milk, and cereal.
10. Chromium
Humans require a very small amount of this metallic element, though anywhere from 25-50% of American adults are mildly deficient in it. Chromium helps to balance our blood sugar levels which, in turn, stabilizes our mood.
If you’re consuming chromium in a supplement it’s recommended that you get 200 mcg per day. However, it can also be found in animal proteins and potatoes.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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Super-foods to fight Flu

When the weather changes, more people are prone to flu. When flu hits you, it lowers  not our energy but also our mood, running nose, fever. But, eating super-foods can help to fight the flu, as it strengthens our immune system.

1. Garlic: Garlic is a powerful antioxidant that can boost the immune system and help you fight the flu. One of the major compounds found in garlic is known as allicin. This has antibacterial and anti-microbial properties. Garlic also promotes the growth of healthy gut bacteria that keeps your digestive system functioning efficiently and prevents toxins from accumulating inside your body. Garlic can be easily added to your diet by using fresh garlic pods to flavor your food.
2. Turmeric: Turmeric is one of the healthiest spices known to man. This is rich in anti-oxidants and also has anti-inflammatory properties. Turmeric helps remove toxins from the body and is known to boost the immune system. It is a popular ingredient in many curries and is typically used in its powdered form.
3. Green Leafy Vegetables: Green vegetables such as kale, spinach, and arugula are rich sources of vitamin C. This vitamin is known to fight viruses and reduce the risk of catching a cold. These vegetables are also rich in fiber and aid in digestion and removal of waste from the body. When picking green vegetables it is important to note that the darker the shade of green, the higher the nutrient content.
4. Chicken Soup: Chicken soup is a popular home remedy for the flu. It can also be used to prevent a flu and boost the immune system. This is because a clear chicken soup or broth has concentrated amounts of proteins and vitamins that boost the immune system. Chicken soup should always be consumed while it is hot so that the hot liquid can loosen mucus secretions soothe an itchy throat.Vegetarians can have tomato soup or mushroom and onion soup or carrot and onion soup, as soups being hot soothes the throat, helps to get the mucus out.
5. Salmon: Fish such as salmon, canned tuna and sardines and egg yolks have a high level of Vitamin D. As the length of a day reduces and grey clouds hide the sun, it is important for your body to get enough vitamin D through your diet. This vitamin helps fight colds and coughs and helps those suffering from it to recover faster.
6. Water: In addition to eating right, it is also important to keep your body hydrated. This allows the nutrients to reach all the parts of your body and aids in the removal of waste and toxins. Thus, though you may not feel thirsty, it is essential to drink 8 to 10 glasses of water a day.                                             
   

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Foods to Help Combat Arthritis

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 Certain foods have been shown to fight inflammation, strengthen bones and boost the immune system.
1) Fish
Great for: Rheumatoid arthritis
 Here's some fin-tastic news! According to research conducted at Stockholm's Karolinska Institute and Hospital, eating fatty fish just once a week can halve your risk of developing rheumatoid arthritis. Certain types of fish, particularly salmon, tuna, mackerel and herring, are packed with inflammation-fighting omega-3 fatty acids. To reap the benefits, experts recommend at least 3 to 4 ounces of fish, twice a week.
 2)Soy- Great for: Rheumatoid arthritis
Besides being low in fat, high in protein and a good source of fiber, soybeans are packed with inflammation-busting omega-3 fatty acids. Opt for tofu or edamame beans to stock up on the healthy benefits of soybeans.  

3)Olive Oil
Great for: Rheumatoid arthritis, osteoarthritis
 One of its benefits lies in the compound oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. While stocking up on olive oil will certainly do you a lot of good, it's not the only vegetable oil with health benefits. Try avocado oil, which has been shown to lower cholesterol. Another great option is walnut oil, which has 10 times the omega-3 that olive oil has.
 4)Dairy
Great for: Osteoporosis, osteoarthritis
 Milk, yogurt and cheese are a good source of calcium and vitamin D - vital nutrients that are known to increase bone strength. Vitamin D has also been shown to boost the immune system. Furthermore, this nutrient is essential for calcium absorption. Leafy green vegetables are another alternative to dairy products - and are rich in both calcium and vitamin D.
5) Broccoli Great for: Osteoarthritis
 Broccoli is a fantastic source of vitamin K and C. It also contains a compound called sulforaphane, which has been found to prevent or slow down the progression of osteoarthritis. Broccoli is also a good source of calcium, known for its bone-building benefits.

6) Green tea Great for: rheumatoid arthritis, osteoarthritis  Packed with polyphenols (micronutrients) and antioxidants, green tea is believed to reduce inflammation and slow cartilage destruction. Another antioxidant in green tea, called epigallocatechin-3-gallate (EGCH), blocks the production of molecules, causing joint damage in people with rheumatoid arthritis.   7) Citrus Great for: Rheumatoid arthritis, osteoarthritis  Research shows that getting the right amount of vitamins may prevent inflammatory arthritis and maintain healthy joints with osteoarthritis. So, stock up on oranges, grapefruit and limes - all great sources of vitamin C.   8) Grain Great for: Rheumatoid arthritis  Opt for whole grains as part of your daily diet as they have been found to lower levels of C-Reactive Protein (CRP) in the blood. CRP is a marker of inflammation, which has been associated with heart disease, diabetes and rheumatoid arthritis. Opt for foods such as oatmeal, brown rice and whole-grain cereals. 9) Beans Great for: Rheumatoid arthritis  Packed with fiber, this essential nutrient found in beans helps lower CPR. Furthermore, beans are an excellent source of protein - important for muscle health. With such a variety of beans available, some are also rich in folic acid, magnesium, iron, zinc and potassium - all of which are essential for their heart and immune system benefits. Stock up on red beans, kidney beans and pinto beans in particular. 10) Garlic Great for: Osteoarthritis  According to a number of studies, consuming foods from the allium family - such as garlic, onions and leeks - may reduce effects of early osteoarthritis. Furthermore, researchers believe that the compound diallyl disulphone found in garlic may limit cartilage-damaging enzymes in human cells.   11) Nuts Great for: Osteoarthritis, rheumatoid arthritis  Nuts are a great source of protein, calcium, magnesium, zinc, vitamin E and immune-boosting alpha-linolenic acid (ALA). They are also rich in protein and fiber and have heart-healthy benefits. To reap the benefits of vitamin-packed nuts, opt for walnuts, pine nuts, pistachios and almonds.

Tips for Protecting Your Bones

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Osteoporosis is a disease that damages the bones and makes them brittle and easily breakable. The disease causes a significant decrease in bone density, and this causes the bone to weaken and increases the risk of fractures.

 

Our bones are always building and breaking down their issue; When the balance between building and breaking is changed, then the bone density goes down. With age, this problem has a horrible way of increasing in occurrence.

 Important tips for the treatment and prevention of decreasing bone density:

 1)Physical activity.

 

Physical activity, besides being the best thing you can do for yourselves, helps the bones become denser by putting pressure on them, which may prevent the disease to begin with. We recommend using weights to strengthen the skeletal muscles.

 

2. Increase your calcium intake -

Good sources: Green leaves, soy, sardines, broccoli and nuts. Regular bovine milk isn't that good a source of calcium because of its low absorption rate.

 

3. Increase your omega 3 intake - These fatty acids can be found in flax-seeds or fish: Salmon, cod, and halibut - and are essential to keeping your bones strong.

 

4. Reduce caffeine and alcohol intake - Sorry, but coffee and alcohol 'release' calcium from the bones and damage the hormonal balance in the body, which is  important to keeping them strong.

 

5. Reduce red meat - Seems like we're taking all the fun out of lunch, but eating red meat actually reduces the absorption of calcium in the body.

 

6. No smoking - Cigarette smoke damages bone density.

 

7. Eat nuts and almonds - These contain magnesium which is essential to the process of absorbing calcium.

 

8. Get at least 15 minutes of sun exposure a day - Exposing your skin to the sun a few minutes a day is the best way of getting your vitamin D, which functions as a sort of glue and helps keep the bone density up.

 

9. Eat sunflower seeds - These contain zinc, a key mineral for maintaining strong bones.

 

10. Make sure you're not lacking in these elements, and take according to professional opinion:  Boron, Silicone, vitamin C, vitamin D, calcium, magnesium, vitamin B12, vitamin B6 and folic acid.