by admin | Jul 31, 2019 | Health Awareness
B vitamins have a powerful impact on the body, contributing to a broad range of processes that help us function every day. The eight B vitamins aid in converting food into fuel to support the metabolism. They’re also vital to blood cell development, brain and liver function, eyesight, and maintaining vibrant skin and nails. Yet, of the eight B vitamins, there’s one standout contender which has an especially important job: vitamin B6.
The Power of Vitamin B6
Also known as pyridoxine, vitamin B6 is essential for nervous system health and brain development. It is used in the production of hemoglobin, the critical protein which helps transport oxygen throughout the body via blood. It also supports a healthy immune system.
While B6 is critical for brain development in children, it’s also needed to support brain health at every age. The vitamin supports the production of key hormones, including serotonin. This neurotransmitter contributes to feelings of happiness and wellbeing, but its complex biological function extends far beyond mood regulation. In fact, serotonin also modulates cognition, memory, and various physiological processes.
Vitamin B6 also helps the body produce melatonin, the hormone that corresponds with daylight and helps us maintain healthy sleep patterns. Melatonin production declines naturally with age, and emerging research is exploring the connection between the hormone and reduced cognitive function in people with dementia.
To that end, researchers are also studying the impact of B vitamins on aging brains. Some studies suggest a combination of B6, B12, and folate could minimize age-related memory loss and cognitive decline, while also reducing the risk of Alzheimer’s.
How Much B6 Do You Need?
Recommended daily values for B6 change with age and you should always consult with your physician before adding any supplements to your daily regimen. While children need relatively little (just 0.5 mg for children aged 1 to 3, for example), men and women aged 19 to 50 should aim for 1.3 mg per day. For men aged 51 and over, 1.7 mg is recommended, while women of the same ages should stick to 1.5 mg. With that said, vitamin B6 is water soluble, meaning that any excess amount you take in that the body cannot use will exit as waste. Thus, unlike fat-soluble vitamins which are absorbed by the body when taken in excess, B6 and other water-soluble vitamins pose very little threat of toxicity.
What Are Some Good Sources of B6?
Some people with chronic diseases, including Crohn’s disease, celiac disease, and ulcerative colitis could be at risk of vitamin deficiencies and should speak with their healthcare providers about alternate means of ensuring ample nutrition. Most other people who eat a healthy, varied diet with plenty of whole foods are likely to take in adequate amounts of B6.
Yet, it’s not always easy to maintain optimal eating habits with every meal, which is why it may be a good idea to pay close attention to your B6 intake. Meat, poultry, and fish are rich in B6, so people following plant-based diets could be more likely to get lower amounts of B6. Chickpeas, nuts, beans, bananas, and potatoes also contain the vitamin, however.
If you’re concerned about your vitamin B6 intake, you might consider discussing supplements with your doctor. B6 is available in both multivitamins and as a standalone supplement. Taking a daily vitamin can help fill in any nutritional gaps in your diet, and as further research is conducted, it may also be confirmed that increasing the intake of this powerful vitamin could benefit populations with cognitive or health concerns.
by admin | Jul 23, 2019 | Health Awareness
Bone broth appears to be popping up everywhere these days. Hailed for its powerful nutritious properties among communities of health-conscious individuals, the stock can be made right at home and may provide a wealth of health benefits. Although research behind its benefits is still ongoing, millennia of broth drinkers can’t be wrong. Discover what the broth is made of and how it could benefit you below.
What is Bone Broth?
The history of bone broth extends all the way back to prehistoric times when hunter-gatherers would use animal parts they couldn’t otherwise consume into a drinkable broth. The diverse solution can be made from virtually any animal, and you don’t even need a recipe: just mix together water, vinegar, and bones in a large pot. If you do prefer to follow a formula for your first try, there are many recipes available online.
What Are the Benefits of Bone Broth?
The health drink is rich in the protein collagen, which, when cooked, becomes gelatin. The gelatin provides critical amino acids, but in addition, the animal bones themselves are loaded with key nutrients such as calcium, potassium, magnesium, and phosphorus. Marrow is also replete with vitamins A, and K2, along with zinc, iron, and omega-3 fatty acids. Many individuals – even those who eat well – have gaps in their diets, so adding bone broth can help address them.
Beyond bone broth’s rich vitamin and mineral concentration, it is also believed to have a number of key benefits. Some evidence shows that bone broth:
- Boosts digestive health. The solution is highly digestible and also promotes the digestion of other foods, as gelatin binds to water in the digestive tract to move food through. Moreover, it’s suspected that the gelatin can help intestinal wall permeability, known as leaky gut syndrome.
- Helps you achieve cosmetic goals. By improving connective tissues, it’s suspected that the broth could reduce the appearance of cellulite, improve hair and nail strength, and re-mineralize teeth.
- Improves joint health. Animal bones are products which, under normal circumstances, are inedible. Yet, they’re rich in collagen, which can be formed into gelatin that the body can use to strengthen its own connective tissues. Thus, drinking bone broth may improve joint health, especially in individuals with conditions like osteoarthritis.
- Reduces inflammation. Amino acids glycine and arginine found naturally in bone broth, are known for fighting inflammation. Chronic inflammation is suspected to play a key role in many serious conditions, including Alzheimer’s disease, heart disease, diabetes, and certain types of cancer, among other illnesses.
- Kickstarts weight loss. Although bone broth is typically low-calorie, it’s also very satiating. Thanks to the gelatin, you’ll likely feel full long after drinking the broth, even though you’ve only consumed a few calories. It’s also been shown to reduce fat and increase muscle strength.
- Improves sleep quality. Finally, the glycine present in bone broth may also aid in sleep regulation. Thus, anyone who has difficulty falling or staying asleep may wish to incorporate broth into their nightly routine, as it won’t leave you feeling groggy or have any of the other side effects associated with sleeping pills.
What is the Bone Broth Diet?
You may have heard about bone broth diets designed to help you lose weight and boost overall health. While you certainly don’t have to be quite this prescriptive to incorporate bone broth into your diet, some individuals enjoy having a plan laid out for them. The diet incorporates periods of intermittent fasting to boost metabolism, it’s a good idea to speak with your doctor before engaging in any fasts. People with blood sugar concerns or any similar health issues may need to avoid fasts. With that said, the benefits of bone broth described above can still be realized by simply drinking the mixture regularly alongside a healthy diet.
by admin | Apr 26, 2019 | Health Awareness
You probably already know that leafy greens are considered the holy grail of nutrition. While they’re low in calories, they’re also rich in the key vitamins and minerals needed to help our body function its best. Yet, a lesser-known aspect of these powerful veggies is that not all are created equal, and in fact, some are far more nutritious than others. Browse through some of the most popular salad greens, ranked from least nutritional to healthiest, below.
#7 Butter Lettuce
While swapping out wraps or bread for butter lettuce is a healthy way to enjoy your favorite sandwich without the carbs, butter lettuce has only small amounts of iron and calcium. It is, however, a good source of vitamin A, which still makes it a strong contender in the realm of salad greens.
#6 Green/Red Leaf Lettuce
Often found in packaged mixed greens, red and green leaf lettuce is well-liked for its mild taste, making it the perfect base for salads with flavorful ingredients. It can also deliver a significant dose of vitamins A and K. Since it’s low in fiber, consider pairing it with some fibrous veggies, including cauliflower, celery, and green peppers.
#5 Romaine
Perhaps the most popular lettuce of all, romaine has a fresh flavor and a rewarding crunch. Although it’s versatile enough to accommodate virtually any toppings, it isn’t quite as nutritional as some of the other types on this list. It does, however, have a high concentration of folic acid, which supports fetal health.
#4 Watercress
Often overlooked here in the U.S., watercress is a popular salad green in Europe. It’s has a higher nutritional value than romaine and leaf lettuce, and delivers nearly the entire daily recommended intake for vitamins A and K. Surprisingly, it’s also a great source of vitamin C.
#3 Swiss Chard
Also, a less popular veggie, swiss chard has similar properties to watercress with lots of vitamins A, C, and K. Yet, it also has iron and calcium, a critical nutrient for supporting bone health. This green from the beet family can be enjoyed raw, but it has less bitterness when cooked. If you don’t find it appealing on its own, consider incorporating it into a soup, omelet, or stir fry.
#2 Spinach
It should come as no surprise that spinach falls so high on the list. Although it has a mild flavor, it provides a wealth of nutrients, including vitamins C and K, as well as fiber and iron. It also has lots of folic acid. While fresh fruit and nuts come together to form a delicious spinach salad, it can also be blended into smoothies without altering the overall taste.
#1 Kale
Often hailed as a “super food,” kale is certainly deserving of its spot as the healthiest salad green. In addition to fulfilling your daily requirements for vitamins A, C, and K, the veggie is a rich source of phytonutrients. These compounds found in plants have powerful benefits, including cancer prevention, heart health, and immune system support.
As you can see, it’s a good idea to switch up your go-to salad every now and then to reap the greatest benefits that greens have to offer. Whether you’re a longtime kale connoisseur or you’re just starting to broaden your horizons for salad greens, there are many ways a variety of leafy vegetables can help you achieve and maintain your best version of health.
by admin | Apr 23, 2019 | Health Awareness
At one point or another, you’ve probably come across something about the “keto diet,” whether it’s a friend who’s lost weight on it or an article on the newsstand. Indeed, it appears that following ketogenic (keto for short) eating principles is the latest dieting fad which has taken the masses by storm. While it does have the potential to spur significant weight loss, however, it also carries certain risks. Here’s what you need to know before going keto.
What Is the Keto Diet?
At the most basic level, keto is a low-carb, high-fat approach to eating. It bears similarities to the Atkins diet and similar low-carb eating plans. Essentially, it requires dieters to drastically limit their intake of carbohydrates (which are found in everything from breads, pasta, and cereal products to fruit) and to replace them with fat. For those who follow the plan strictly, it means breaking down nutrition as follows:
- 75% fat
- 20% protein
- 5% carbohydrates
The average American diet consists of 50-65% of carbohydrates, so the keto diet requires a major dietary overhaul for most people. By making these changes, you’ll send your body into a different metabolic state known as ketosis.
What is Ketosis?
Ketosis is the process by which the body uses stored fat for energy. This occurs when there isn’t enough glucose to provide energy. As stored fat is burned, a buildup of acids known as ketones develop, which can supply the brain with energy. To determine whether they’ve reached ketosis, many individuals who pursue the diet use urine strips or blood pricks. Eventually, however, most people become able to recognize the feeling of being in ketosis.
Keto Meal Planning
Most variations of the keto diet require a strict, principled approach to eating in which high-fat foods like oils, butter, avocado, cheese, coconut, and nuts are used to satisfy the appetite. Non-starchy vegetables such as broccoli, asparagus, zucchini, peppers, and cucumbers, as well as leafy greens, are also permitted. Meats, eggs, and fish can be consumed regularly as well.
The list of restricted foods spans far and wide, however. Most fruits are not permitted, nor are grains of any type, heavily processed foods, alcohol, and milk, among many other foods and drinks.
Keto Diet Benefits
Weight loss is one of the main drivers that attracts people to the keto diet. More than 20 studies have supported low-carb eating approaches, indicating that reducing carbohydrate intake can help people lose weight. This is likely due to the fact that cutting carbs also requires you to nix simple, refined carbohydrates, which are typically caloric yet have little nutritional value.
It’s also suspected that the keto diet may help to control or prevent certain diseases, including epilepsy, metabolic syndrome, type 2 diabetes, obesity, dementia, Parkinson’s disease, polycystic ovarian syndrome, and certain types of cancer.
Despite its potential benefits, however, further research is still limited, especially in terms of long-term results. There are also certain risks all participants should consider before embarking on this diet.
Keto Diet Risks
One of the most notorious impacts of the diet is the “keto flu.” As the body adapts to this new eating approach, it experiences flu-like symptoms, including headaches and fatigue. Water is also lost early on, which can lead to dehydration – a potentially serious condition. It’s therefore critical to drink plenty of water, especially at first.
The diet is also difficult to stick with. Thus, while you may see results at first, it’s important to ask whether reducing carb intake so drastically is a practical long-term eating style you can maintain.
Additionally, a high-fat diet could lead you to take in too many saturated or trans fats, found in foods like red meat, cheese, butter, and poultry skin. These can cause “bad” cholesterol to spike and put you at risk for developing heart disease. Moreover, eliminating entire food groups can lead to unfavorable byproducts like kidney stones and constipation.
Ultimately, while the keto diet may be right for certain populations, it’s a good idea to have a talk with your doctor before you make the switch. By staying hydrated, limiting saturated and trans fats, and eating a healthy variety of keto-friendly foods, you may be able to find success with this approach.
by admin | Apr 5, 2019 | Health Awareness
At some point or another, you’ve probably heard about the importance of getting enough vitamin D. This nutrient helps us stay healthy at every age, supporting the body’s ability to absorb calcium and block parathyroid hormone release to support strong bones. Yet, outside of promoting bone strength, vitamin D could also help us combat potentially serious illnesses. Below are five health issues which have been linked to low vitamin D levels.
1 Schizophrenia
Unlike many of the other conditions on this list, schizophrenia is a condition which typically appears at a younger age. Symptoms such as social withdrawal, difficulty focusing, and hallucinations commonly develop between the ages of 16 and 30. Research shows people who are vitamin D deficient are twice as likely to be diagnosed, and specifically, individuals living in high latitudes and colder climates are at a higher risk for developing schizophrenia.
2 Dementia
The risk for some forms of dementia, the condition in which cognitive function, behavior, and memory are compromised, is as much as two times higher in older adults with vitamin D deficiencies. Research shows that the greater the deficiency is, the higher the risk. While a direct cause-and-effect relationship has yet to be established, having vitamin D levels checked may still be a practice worth considering, especially in groups with a family history of Alzheimer’s or other forms of dementia.
3 Heart Disease
Low vitamin D blood levels have been linked to cardiovascular complications, including heart disease. Vitamin D is involved in cardiovascular function, and vitamin D receptors have been found in all cardiovascular cells and are even located in arterial walls. It’s suspected that insufficient levels of the nutrient are correlated with atherosclerosis, a build-up of fat in the artery walls which is a telltale characteristic of heart disease.
4 Erectile Dysfunction
Men with severe erectile dysfunction (ED) appear to have lower vitamin D levels than those with mild ED. While these findings were gathered through a small study, researchers theorize that the relationship between vitamin D and artery health (described in the point above) could be behind the trend. To produce and maintain an erection, there must be ample blood flow and properly functioning arteries.
5 Prostate Cancer
In a study published in 2014, researchers observed lower vitamin D levels in men who tested positive for prostate cancer, compared to their cancer-free peers. The trend was especially prevalent among African-American men. While the research didn’t suggest how vitamin D levels could lead to prostate cancer, the nutrient has been a suspected disease-fighting agent for quite some time and is said to also help reduce the risk of conditions such as multiple sclerosis and the flu virus.
While there’s still much to learn about vitamin D’s ability to defend against disease and promote better overall mental and physical health, these findings make a compelling case in the nutrient’s favor. Because the body can’t produce its own vitamin D without sunlight exposure or dietary factors, it’s important to make sure you’re taking in ample levels every day. Populations across the globe are suffering from low vitamin D, which could be attributed to dietary factors and increasing sun safety awareness. If you’re concerned about your levels, consider discussing supplementation options with your medical team.
St. Petersburg, Florida
