Category Archives: Vitamins/Minerals

Foods that Influence Anxiety and Depression

Most of us can relate to feeling anxious before speaking in front of a group or being depressed due to a stressful situation in our lives, but did you know that the food we eat can help decrease or increase anxiety and depression?

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Vitamins A C D and Super Food Season

We decided against the flu shot and good for us, we did not succumb to advertising aimed to get one, even for free.

Vitamins A, C and D are indispensable in keeping the immune system strong. The immune system protects against most infectious diseases. However, some germs are formidable foes because by constantly mutating they can break defenses easily. To protect ourselves, we are looking towards vitamin supplements for help and each year it seems to become more urgent to find stronger ones.

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Vitamin E is Essential for Successful Aging

In the United States, there is a lot of discussion and procedures centered around anti-aging. However, regardless of what steps we take, the date on the calendar assures us that we continue to get older each day. This is why in my practice, I focus on how nutrition and health as the basic tenets of thriving at any age.

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Old Fashioned Super Foods

Recently I became a grandmother. The event made me reflect on my first pregnancy, which is now the reason for giving birth to this post.

I was with an obstetrician who only wanted me to gain twenty pounds during the entire pregnancy. When I arrived at this number after only three months, she ordered me on a strict diet.

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The Annual Dilemma – Flu Shot or Not

The flu season is not here yet but, according to the CDC, the flu season never ends. Their “Flu View” still reports occurrences as late as May nationally.

Each year it is recommended that everybody get a flu shot. There are many vaccines from different viruses available and each year new viruses are detected and new vaccines have to be made. The safety of these vaccines, all with possible side effects, is not and cannot be properly studied because what a current year’s viruses are is not known beforehand.

Side effects can be severe, especially in children under three years of age, or in anybody for that matter.

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Brain Nourishments

The expression “senior moment” implies that we associate impaired memory with old age. However, studies have shown that neurons regenerate into old age and new synapses are formed all the time. The adult brain has 100 billion nerve cells or neurons, with branches that connect more than 100 trillion points. It is a neuron forest whose synaptic connections form the basis of memories, thoughts and feelings.

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Health Benefits of Watermelons

The round, green ball with an unparalleled inner sweetness is so much part of summer that without its presence we would never take our jackets off. As soon as we see watermelons on the stands, we know the season is here to head to the beach armed with cooling thirst-quenching watermelons.

The pink inside holds a ton of nutritional gems such as vitamins, minerals, antioxidants and one important amino acid, citrulline.  And we thought watermelons are merely sugar and water with little black seeds.

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Calcium Content In Foods

Many foods contain calcium, but some have more than others.

The following foods have a high content of calcium in only 3.5 oz of each:

Cheddar cheese 750 mg, Collard Greens 250 mg, Kale 249 mg, Turnip Greens 246 mg, Almonds 234 mg and Parsley 203 mg.

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Brazil Nuts, Watercress, Figs, Sunflower Seeds, Yogurt, Milk, Buckwheat, Sesame Seeds, Olives and Broccoli have 100 mg or slightly more calcium in 3.5 ounces. All these are easily incorporated into the daily diet, they are available in all stores.

It is better to rely more on foods for their calcium content than supplements, which may not get absorbed unless there are other minerals and also vitamins present to aid the uptake of calcium into bone. Calcium rich foods, such as those mentioned, usually contain other vitamins and minerals that help with absorption the natural way.

Milk is high on the list for containing plenty of calcium. Unfortunately, we have grown out of drinking milk by the time we are teenagers. It would be great to continue the habit of drinking milk, but for those who are lactose intolerant, it is not such a good idea. Milk from cows injected with hormones and antibiotics is not an option even if a person is not intolerant. Raw milk from a reliable source is an excellent alternative. Unfortunately, this milk is hard to find unless one knows a dairy farmer who is willing to sell it. Farmers at farmer’s markets sometimes carry raw milk. I grew up drinking raw milk and never experienced any ill effects. Yogurt, which is fermented milk, is often tolerated quite well.

Lactose is already broken down in yogurt due to fermentation. In that state it will not hurt a person’s digestive system. Yogurt contributes healthy bacteria as for example lactobacillus acidophilus and bifidum. These bacteria keep in check whatever might be raising its ugly head, candida or other fast-growing yeasts and parasites.

When purchasing yogurt read ingredients. Avoid those that are sweetened or have modified starches.

Healthy yogurt should only contain fermented milk with gut friendly bacteria. These are listed on the container, the only strange sounding names.

Ref. Michael T. Murray, N.D. Encyclopedia of Nutritional Supplements – Calcium content of selected foods in milligrams per 3.5 oz.

Quality Supplements

It is often daunting to have to choose a good quality vitamin supplement. There are so many brands on the market and, in addition to that, there is the cost factor.

In general, people don’t want to spend much money when they see that the choices also include cheaper varieties and large quantities in big bottles. Don’t be fooled by low prices and large quantities. You get what you pay for!

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