Benefits of Taking Vitamin Supplements

In general, children and adults might benefit from taking one multivitamin per day. A multivitamin helps provide a consistent source of the necessary vitamins and micronutrients. According to the Harvard School of Public Health, “a daily multivitamin, and maybe an extra vitamin D supplement, is a great way to make sure you’re getting all the nutrients you need to be healthy.”

 

However, the very first consideration is to eat a healthy diet. Even the best supplement is no substitute for good nutrition. In many Western countries, people tend to consume foods that are high in calories, but lack nutrients that are vital for good health.

 

Some groups of people, because of distinct nutritional needs, benefit most from taking a vitamin and mineral supplement:

• Women of childbearing age (need extra calcium and iron)
• Pregnant or lactating women
• Children and teenagers with irregular eating habits
• Seniors
• Vegetarians or vegans (may be deficient in key nutrients)
• Dieters or people avoiding certain food groups (may be deficient in key nutrients)
• People with eating disorders or medical conditions (deficiency diseases, absorption problems, lactose intolerance, etc.)
• People who often eat processed and fast food

Extensive List of Reactive Foods

Below is a list, based on research, of many foods eaten on a daily basis and their potential of re-activity:

Reactive foods
90- 95% Reactive
• Farm raised fish
• Deli meats
• Most sushi – most sushi restaurants will use farm raised fish unless eating in expensive restaurants
85% Reactive
• Shrimp, most shellfish
• Turkey
• Tomato sauce
• Eggplant
• Oatmeal
• Greek yoghurt
• Beans- especially black beans and cannellini
• Cauliflower
• Cabbage
• Whole eggs
• Non-organic spinach- very high pesticide residue
• Cottage cheese
• Grapefruit- not recommended bcs of impairing liver function
• Tofu
• Salmon
• Oranges
70% Reactive
• Yogurt
• Green beans
• Asparagus
• Bok Choy
• Tomatoes, green peppers, eggplant, potatoes (purple potatoes are less reactive)
• Pork
60% Reactive
• Red peppers (green peppers are unripe peppers)
• Mushrooms
• Tuna, Swordfish, Cod
• Edamame
• Acid fruits (pineapples etc)
50% Reactive
• Veal
• Milk
• Tempeh
• White fish with exception of tuna, swordfish and cod
• Couscous
• Rice (except for brown or basmati lowers reactive rate to 10%)
• Almond milk
• Quinoa
30% Reactive
• Egg whites
• Nut butters made with roasted nuts
• Sesame seeds/Tahini
• Lentils, peas
• Bananas
20% Reactive
• Lactose-free milk
• Scallops
• Steak

• Lamb- if you have steak sensitivity you will have lamb sensitivity

• Roasted nuts- if you have chronic illness, auto-immune disease, or depression this bumps up to 75%

• Snow peas
10% Reactive
• Pit fruits- will include avocados
• Apples
• Garlic
• Cow’s cheese
• Chickpeas
• Raw onions
• Artichoke
• Shiitakis (may be higher with yeast infections)
• Chard- will be MUCH higher if you have thyroid issues- sensitivity to oxalic acid
• Spinach-organic – will be MUCH higher if you have thyroid issues and should not be eaten raw
• Strawberries
5% or less reactive
• Chicken
• Goat or sheep’s cheese (higher if African American or Asian)
• Pears
• Berries (except strawberries)
• Bread
• Broccoli
• Carrots
• Kale
• Zucchini, winter squash
• Beets
• Mixed greens, Collards
• Arugula- will be MUCH higher if you have thyroid issues
• Radicchio

Using Herbal Supplements

Herbal supplements are different from vitamin and mineral supplements in that they are considered to have medicinal value. Herbs, also known as botanicals, are one of humanity’s oldest health care tools, and the basis of many modern medicines. Primitive and ancient civilizations relied on herbs for healing, as do many contemporary cultures throughout the world. In fact, the World Health Organization has estimated that 80% of the world’s population continues to use traditional therapies, a major part of which are derived from plants.

 

If you are taking other medications, refrain from taking herbal supplements without first checking with your doctor. Herbal supplements and over-the-counter medications or prescription drugs can combine to cause adverse side effects. Just because an herbal supplement is extracted from a “natural” source does not render it any less potent than any other chemicals you may ingest.

Government Study says Chocolate helps with Weight Loss

People who are trying to lose weight may not need to bar chocolate from their diets.

A new government-funded study of nearly 1,000 healthy adults shows that people who frequently eat chocolate actually weigh less than those who say they eat it less frequently.

Study researchers say that people who reported eating chocolate five times a week had a body mass index (BMI) about one point less, on average, than people who said they ate chocolate less frequently. For a woman who is 5 feet 6 inches tall and weighs 125 pounds, one BMI point equals about five pounds.

That’s despite the fact that frequent chocolate eaters also reported eating more total calories and more saturated fat than people who ate chocolate less often.

Researchers say that may mean that the calories in chocolate are being offset by other ingredients that boost metabolism.

“With modest amounts of chocolate, they may have the effect of being free calories or even better than free — at least, the associations look that way,” says Beatrice A. Golomb, MD, PhD, an associate professor of medicine at the University of California, San Diego.

The study is published in the Archives of Internal Medicine.

Explaining what Dietary Supplements are…

The Dietary Supplement Health and Education Act (DSHEA) defines a dietary supplement as a product that:

• supplements the food you eat;
• contains one or more dietary ingredient (including vitamins; minerals; herbs or other botanicals; amino acids, and other substances);
• comes in pill, capsule, tablet, or liquid form; and
• is labeled as a dietary supplement.

There are different types of dietary, or nutritional, supplements. Vitamin and mineral supplements are types of dietary supplements containing micronutrients meant to help a healthy body function smoothly. Herbal (or botanical) supplements are dietary supplements that have a medicinal purpose. Herbal supplements generally support a specific area of the body’s health, such as the liver, bones or skin.

Study Shows White Rice may Raise Disk of Diabetes

When it comes to your risk of diabetes, a new study by Harvard researchers suggests that eating less white rice could make a difference.

Each additional daily serving of white rice, a staple of Asian diets, may increase the risk of Type 2 diabetes by 10%, according to the study, which analyzed the results of four previous studies involving 352,384 participants from four countries: China, Japan, U.S. and Australia. Those who ate the highest amounts of white rice had a 27% higher risk of diabetes than those who ate the least, and the risk was most pronounced in Asian people.

The studies followed people for anywhere from 4 to 22 years, tracking their food intake. All the participants were diabetes-free at the beginning of the study.

Using Dietary Supplements the Correct Way

It seems that almost every day we hear another claim that a certain vitamin or herbal supplement will cure what ails us or drastically improve the quality of our lives. Unfortunately, the information about dietary supplements is often confusing or unclear. The sheer number of supplements available can seem overwhelming, and it’s hard to know which offer genuine health benefits and which are merely giving false promises.

In the U.S. and other parts of the world, a dietary supplement must be proven unsafe before it is removed from store shelves. Therefore, it is up to you as the consumer to become a savvy shopper in order to make informed choices about the dietary supplements that will enhance your health.

Eating Almonds can Aid Weight Loss

Healthy tip of the day: Hidden Sugars and Salts

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

• Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks such as potato chips, nuts, and pretzels.
• Choose low-salt or reduced-sodium products.
• Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Healthy eating tip of the day: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

2012 Unhealthy.
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