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

Tuesday, November 8, 2011 · Posted in , , , , , , , ,

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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Essential Fatty Acids Deficiency: Functions and Foods for EFA

Tuesday, October 18, 2011 · Posted in , , , , , ,

Dietary fat plays several fundamental roles in the body. Fats are the most concentrated source of energy and provide 9 calories per gram. It is also required for the synthesis of structural components, such as cell membrane.  Since the body has an almost limitless ability to store fat, consuming a diet that is loaded with fats can result in obesity. It is imperative to remember that, just as the amount of fat is important, so is the type of fat that you consume.

What Are Essential Fatty Acids (EFA)?
The two official essential fatty acids are linoleic (omega 6 fatty acid) and alpha-linoleic (omega 3 fatty acid); nonetheless, there are other fats which are extremely important too. These two are vital complements for good health and ought to be incorporated in the daily diet.

Function of Essential Fatty Acid: Benefits of Essential Fatty Acids
Essential fatty acids perform some important functions in the body’s metabolic and physiological activities,
  • Cell membrane function: a cell membrane contains 2 layers, each made up of proteins, cholesterol, and fats. when one consumes fat that is mostly saturated fat, trans fat and animal fat, then the cell membrane has much less fluid than the membrane of a person who consumes optimal quantities of unsaturated fats. Without the right type of fats in the cell membrane, the cells fail to function normally, thus triggering a host of lifestyle linked disorders.
  • Conversion to prostaglandins: EFAs are transformed in prostaglandins. Prostaglandins are regulatory compounds that carry out various tasks and govern: your response to allergy, blood clotting, blood pressure, heart, kidney, and GI functioning, inflammation and pain, hormone manufacture, and nerve conduction.

Essential Fatty Acid Deficiency: Deficiency of EFA

The following are the commonly seen clinical manifestations of a deficiency of EFAs:


Walnuts are a good
source of Essential
Fatty Acids
Foods with Essential Fatty Acids: Sources of Essential Fatty Acids

The following foods provide generous doses of omega 3 fatty acids and omega 6 fatty acids; and thereby help in the optimal functioning of the body cells:

  • Cold water fish such as, Herring, Salmon, Mackerel, and Halibut
  • Flax seeds
  • Walnuts along with other dry fruits like Almonds, Cashewnuts, etc 
Essential Fatty Acids Supplements

EFA supplements are recommended in cases of dermatitis, eczema and excessive dryness of the skin, which is invariably triggered by an inadequate intake of essential fatty acids in the diet. Supplements also help manage hair fall and teat dull, lifeless hair. Experts advocate supplementation in cases of arthritis, severe constipation, atherosclerosis, insufficiently performing immune mechanism and Alzheimer’s disease.
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Importance of Vitamin K: Vitamin K Deficiency and Food Sources

Friday, October 7, 2011 · Posted in , , ,

Vitamin K is an extremely important vitamin, that tends to get somewhat neglected. Vitamin K obtained from plants is termed vitamin K1, whilst that obtained from the bacteria in the intestine is called vitamin K2, and vitamin K3 is an artificial derivative. The 3 vitamin K, function similarly when it comes to blood clotting, however, vitamin K1 is relatively superior for other bodily functions.

Vitamin K Structure
What Is Vitamin K For?: Importance of Vitamin K

  • The chief function of vitamin K is blood clotting. Vitamin K controls normal blood clotting by manufacturing prothrombin and facilitating the transport of calcium.
  • It also plays a vital part in bone health. It converts the bone protein osteocalcin from its inactive form, in to its active form. The osteocalcin molecule combines with calcium and keeps it in place within the bone, thus, helping in mineralization of the bone and preventing osteoporosis.
  • Vitamin K helps decrease the risk of bleeding in liver diseases, mal absorption, or after prolonged usage of anti biotics and / or aspirin.
Vitamin K Deficiency

Deficiency of vitamin K is very rare, and usually develops when the vitamin can not be absorbed from the GI tract. It may also occur after long-drawn-out treatment with anti biotics. The deficiency is invariably a result of poor absorption, rather than, an inadequacy in the diet. Long term usage of anti biotics tends to destroy some of the bacteria in the gut that assist in the manufacture of the vitamin; and consequently, the level drops. Newborns are at a risk of developing the deficiency. This is due to the fact that their gut contains no vitamin K synthesizing bacteria. Deficiency in adults is somewhat uncommon. it occurs when one has a disease that prevents the absorption of fat; celiac disease, cystic fibrosis, hepatitis and cholestasis.

A deficiency of vitamin K leads to impaired mineralization of the bone. Low levels of the vitamin are seen in individuals who have fractures due to osteoporosis. The vitamin found in abundance in a vegetarian diet is a protective factor against the development of osteoporosis. Other symptoms of deficiency are: easy bruising, bleeding from the nose, GI bleeding, profuse menstrual bleeding and blood in urine.


Kale is a good
Source of Vitamin K
Sources of Vitamin K: Vitamin K Foods

Rich sources of vitamin K are dark green leafy vegetables, green tea, broccoli, kale, spinach, lettuce and cabbage. Asparagus, watercress, oats, whole wheat and peas are good sources too.
The RDA for vitamin K is 1 microgram per 1 kilogram or 2.2 pounds of body weight.

Vitamin K Supplements
Vitamin K supplements are recommended in cases of deficiency, with apparent bone health and lessen risk of fractures, especially, in post menopausal women who have the possibility of developing osteoporosis. Further it is considered essential in the management of lower back pain and other arthritis disorders.
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Health Benefits of Vitamin B12: Vitamin B12 Sources and Deficiency Symptoms

Monday, October 3, 2011 · Posted in , , , , , , ,

Vitamin B12, also called cobalamin was identified as the nutritional factor in the liver, in 1948; and was said to prevent pernicious anemia. Vitamin B12, along with folic acid plays a pivotal part in many of the body’s processes, including synthesis of DNA.

Vitamin B12 Benefits

Vitamin B12 is necessary in very small quantities. The RDA for the vitamin is 2 micrograms.
  • Vitamin B12 is essential for the normal functioning of the nervous system. Adequate intake of the vitamin ca help stave off degenerative diseases such as Alzheimer’s Diseases and Parkinson's Disease.
  • The vitamin is also essential to prevent anemia.
Eggs are a great source
of Vitamin B12
  • The nutrient plays an important role in the working of most of the biological processes.
Sources of Vitamin B12: Vitamin B12 Foods
Vitamin B12 is found in significant quantities only in animal foods. The richest sources of the vitamin are: liver, eggs, fish, kidney, meat, chicken, oysters and cheese. Tempeh (fermented soy) and cow's milk are excellent sources for vegans (strict vegetarians), depending up on the medium on which it is grown. Nutritional brewer’s yeast also provides vitamin B12.

Vitamin B12 Deficiency: Vitamin B12 Deficiency Causes
Vitamin B12 deficiency is very commonly seen in vegans, pregnant women and in the elderly. It is imperative to identify the symptoms of vitamin B12 deficiency and rectify it immediately. What’s more, vitamin B12 reactivates folic acid, consequently, a deficiency of vitamin B12 results in folic acid deficiency as well; more so, if the folic acid levels are marginal.

Vitamin B 12 Deficiency Symptoms
Vitamin B12 deficiency is seen as:
  • The deficiency results in impaired nerve functioning, demonstrated as ‘pins and needles’ sensation or tingling numbness and a burning feeling in the feet.
  • The mental functioning gets impaired as well. Common symptoms include: depression, confusion, delirium and development of Alzheimer’s.
  • Anemia is another very common manifestation; it is seen as: giddiness, headache, fatigue and breathlessness.
  • The tongue becomes red and smooth. Vitamin B12 defiency is associated with apathus ulcers in the mouth.
Milk is an important
source of Vitamin B12
for Vegens
  • Diarrhea may also be a presenting feature.
Vitamin B12 Supplements
Vitamin B12 supplements are recommended for vegans. Tempeh and brewer’s yeast does provide some amount of the vitamin; however, studies say that the vitamin B12 in these foods is not is the form that meets the body’s requirements. The vitamin may be taken in the form of tablets, pills or injections. Vitamin B12 injections are used for the management of depression and anxiety among individuals.

Vitamin B 12 Overdose: Vitamin B 12 Toxicity
If you think you could be suffering from a deficiency of the vitamin, you may embark on vitamin B12 supplementation a regular basis. Before embarking on an extreme plan, first get yourself investigated. The most frightening aspect of vitamin B12 overdose is that it is linked to various types of cancers. Vitamin B12 encourages cell division and it does not differentiate between healthy cells and unhealthy cells. An excess of the vitamin gives the extra energy that is required by the cancer cells. Also, no research has been able to ascertain a safe upper limit for vitamin B12 intake.
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Selenium Health Benefits: Selenium Deficiency Treatment Foods

Friday, September 16, 2011 · Posted in , , , , , ,

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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Biotin for Health: Food Sources and Biotin Benefits and Ideal Dosage

Thursday, August 11, 2011 · Posted in , , , , ,

Biotin is a part of the vitamin B complex; but, surprisingly, it doesn’t get too much attention. Biotin plays a vital role in the breakdown of fats, carbohydrates and proteins. Biotin supplements assist in the treatment of a range of illnesses.




Structure of the
Biotin Molecule
What is Biotin?: Biotin for Health

The word biotin is derived from the word ‘bios’, which means life. This vitamin is present in practically all the foods. Additionally, it is also synthesized by the intestinal bacteria, provided that the digestive tract is healthy.

Biotin has a crucial part to play in the process of metabolism and it helps the body use glucose to generate energy. It is also necessary for the production of various enzymes.

Biotin Deficiency and Its Ill Effects

A severe deficiency of biotin is relatively rare. Our daily diet usually provides us with ample biotin. However, those who use antibiotics for log intervals or those who are on to anti-seizure medications, may develop a deficiency of the vitamin.

An insufficiency of the vitamin is seen as unhealthy nails and hair, brittle nails, hair loss, hair thinning and dry, lifeless hair.

Biotin Benefits

  • Biotin promotes healthy hair and nails. It stimulates hair growth, checks hair thinning and hair loss and makes them luxuriant. It improves weak and brittle nails.

  • Biotin helps your body to process fats, carbohydrates and proteins.




    • Biotin for Healthy
    Hair
  • The vitamin also enhances blood sugar control in diabetics. Biotin increases the body’s response to insulin, so that blood sugar levels stay low and do not fluctuate. It also protects against nerve damage that very commonly occurs in diabetics. It is also advocated in cases of candida albicans, where it slows the multiplication of the fungus.

Biotin for Hair: Benefits of Biotin Supplements

Biotin is very effective to mange hair loss that is linked to biotin deficiency. In fact, nutritionists and trichologists prescribe biotin supplements to make up for any deficiencies, particularly in individuals who are on to strong antibiotics or anti-epileptics. The vitamin repairs dry, scaly scalp and stimulates hair growth.

Furthermore, the market is flooded with a host of biotin hair products, biotin hair supplements and biotin shampoos.

Biotin Dosage for Health: Food Sources of Biotin
For healthy hair and nails, experts recommend a dose of 1000 mcg of biotin per day. In case o diabetics, it is prudent that you talk to your physician about the most appropriate dose to maintain normal serum glucose levels as well as to prevent diabetic neuropathy.
Liver, soy and its products, nuts, oatmeal, rice, barley, cauliflower, legumes and whole wheat are excellent sources of biotin. Overdose of Biotin is associated with slight diarrhea and gastrointestinal distress.
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