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Gerd Cornelius Pacher asked:




Having sufficient levels of vitamin D is important throughout our lives. Vitamin D regulates how calcium is absorbed into the body. Children who do not have adequate levels of vitamin D will develop Rickets, which makes their bones soft and unable to support their weight. As adults we want healthy bones to prevent osteoporosis and broken hips.

Regular exposure to ultraviolet rays is essential in getting an adequate amount of vitamin D into our bodies. Our bodies will actually make vitamin D on our skin when exposed to sunlight for a sufficient amount of time. Because many people don’t make the time to sit outside in the sun without sunscreen for 15-20 minutes a day, we need to find others ways to get vitamin D into our bodies.

Before starting a regimen of vitamin D supplements, consider the foods that you eat. Many foods on the market today are fortified with vitamins. Select food products that are fortified with vitamin D.

Some types of fish have high levels of vitamin D. One of the best sources is pure cod liver oil. Do not buy refined cod liver oil unless you check the ingredients because the refining process often eliminates the vitamin D. Cooked salmon, mackerel, eel, tuna packed in oil, sardines packed in oil and shrimp contain vitamin D. A word of caution: You must be careful because consuming too much fish can lead to high levels of mercury in your system which is very dangerous for you.

Egg yolks, cheese, liver, beef, fortified milk, fortified cereals, fortified yogurts, fortified soy milk, fortified rice milk, fortified almond milk and fortified margarines are good sources of vitamin D. You can also get vitamin D from white beans, navy beans, ***** peas, almonds, oats, turnip and mustard greens, bok choy, tofu, okra, broccoli, seaweed, and oranges.

Ashi Jas asked:




Vitamin B9, is also referred to as folic acid or folacin or folate; and its chemical name is pteroylglutamic acid. Folic acid is the parent compound of a large group of naturally occurring, structurally related compounds collectively known as the folates.

In 1941, a substance was extracted from spinach leaves and named folic acid - from the Latin word “folium” for leaf, which was found to be useful in the cure for anaemia.
B9 is a water-soluble vitamin, which is absorbed from the small intestine, carried by the bloodstream and stored in the body (liver), but not in large amounts. The body uses what ever amount of folic acid it needs and excretes the extra through urine.

Benefits of Vitamin B9 -

* B9 is important for the production, growth and maintenance of new cells - especially during pregnancy and infancy when cell reproduction is extremely rapid. Both adults and children need folates to manufacture normal red blood cells and to prevent anemia.

* Required during early pregnancy to prevent birth defects, including problems with the spine (neural tube defects called spina bifida) and brain. Pregnant women who do not get adequate amounts of folate are also more likely to have premature babies or babies with low birth weight.

* Folic acid is required for red blood cell formation, energy production as well as the forming of amino acids. Necessary for creating heme - the iron containing substance in haemoglobin, which is imperative for oxygen transport.

* It works as a coenzyme in DNA and RNA synthesis, therefore important for normal cell division. This is why folic acid is so important during pregnancy, for embryonic and foetal nerve cell development.

* Vitamin B9, in association with vitamin B12 help convert homocysteine (a blood toxin which leads to cholesterol in heart muscles), thereby reducing blood levels of homocysteine and lowering the risk of cardiovascular disease. Increased homocysteine levels result in weak bones leading to fractures.

* B9 is involved in the production of neurotransmitters such as serotonin, which regulate mood, sleep and hunger.

* B9 is also linked to play an important role in prevention of certain cancers - lung, colon, and cervical.

Deficiency of Vitamin B9 –

Deficiency of folic acid, along with Vitamin B12 deficiency, causes a type of darkish brown, blotchy pigmentation that normally appears on the face, inside of mouth, on the thighs, and on the palms.
Folate deficiency can cause diarorhea, anaemia, loss of appetite, heart burn, constipation, weight loss, sore and swollen tongue and a variety of other symptoms.

In a developing foetus, folic acid deficiency may cause birth defects such as spina bifida (neural tube defects) and anencephaly.

Symptoms of deficiency include:

· Anaemia

· Gastrointestinal problems

· Memory problems

· Premature greying of hair

· Impaired brain and nerve functions

· Birth defects

· Mental sluggishness

Who are at risk of B9 deficiency?

· Alcoholics

· Smokers

· Aged people due to poor absorption of Vitamin B9 by their body

· People who are deficient in vitamin B12

· People with usually high production of red cells (hemolytic anemia).

· Pregnant and lactating women

Daily recommended dosage –

Men need around 200 micrograms per day of folic acid, and women need around 180 micrograms per day of folic acid.

If a woman plans to become pregnant, she needs to eat foods rich in or fortified with folic acid. She might also need to take a supplement to get around 400 micrograms per day. Once pregnant, Vitamin B9 intake should be 400 micrograms per day. Lactating mothers need 280 micrograms per day.

Dietary sources of folic acid –

Since folic acid is water-soluble vitamin, (our body absorbs only about half of the folic acid we get from food), and is easily destroyed by microwaving, processing, overcooking, or reheating, it is difficult to get the required RDA from food alone.

Foods that contain good amount of folic acid include -

· Leafy green vegetables such as spinach.

· Lentils

· Brown rice

· Cheese

· Mushrooms

· Liver

· Dry beans, legumes and peas

· Fortified cereals and grain products

· Fortified juices

· Fruits, especially bananas, oranges.

· Brewer’s yeast.

· Milk

· Root vegetables such as carrot, turnip.

Fresh vegetables are better than cooked because heat destroys folic acid. Even storing at room temperature accelerates the loss of this vitamin. Keep vegetables in a dark, cool place and eat them quickly.

Is an overdose of folic acid toxic to the body?

High doses of Vitamin B9 may cause stomach problems, sleep disorders, and skin disorders. It can also cause fits in persons with convulsive disorders.
Over doses of folic acid are known to obstruct with the effectiveness of methotrexate (an anticancer drug used in chemotherapy).

Zinc, estrogen, anticonvulsant drugs, may also not be efficiently absorbed when combined with folic acid.

John Gibb asked:




Calcium is not only important for strong bones and teeth but it is also required by many other systems of the body to perform their functions in a healthy environment. Calcium deficiency causes weak bones, brittle and yellow teeth, muscle cramps and a lot of other complications. Calcium dietary sources are very important to know if you want to prevent or overcome calcium deficiency.

Milk and dairy products are well-known calcium dietary sources. However, many of us are found complaining that we can’t digest milk or are allergic to it or do not like its taste and so on. What we don’t realize is: if milk is not a regular constituent of our diet we are at high risk of developing bone disease in old age.

So, what’s the solution? A possible solution is to add green vegetables to your diet like broccoli, spinach, kale, mustard greens and turnip greens. Fish and seafood are also good calcium dietary sources. Salmon, sardines, mackerel and shrimps are rich sources of calcium. In fruits, oranges and dates provide optimum levels of calcium and many other important minerals.

Yet another solution is to consume calcium-fortified food materials like calcium-fortified orange juice and cereals. Eating a whole bowl of oatmeal in breakfast is a good way to ensure that you are receiving adequate quantities of calcium everyday.

Other calcium dietary sources include pinto beans, soy beans, navy beans, hazelnuts, walnuts, sesame seeds and tofu. You can make a diet plan and include 2 or 3 of the above-mentioned calcium sources to fulfill your daily calcium needs. However, people who are already calcium deficient may want to try something else in addition to a proper diet.

The solution is to use calcium-rich supplements. Normally, 1000 – 1500 milligrams of calcium are required by an average, healthy person. It is recommended that you buy coral calcium supplements instead of normal calcium carbonate because coral calcium gets readily absorbed and helps in overcoming calcium deficiency fairly quickly.

In addition to a well-balanced diet and a daily dose of high-quality calcium tablets, avoid junk food, soft drinks, coffee, tea and too much sugar. Coral calcium supplements will be more effective if you also exercise on a regular basis and avoid smoking. If possible, try to find those supplements that contain other vitamins and minerals in good quantities to assist in maximum calcium absorption by the blood.

John Gibb asked:




Green leafy vegetables are not only excellent sources of calcium but they also provide adequate amounts of magnesium. Spinach is one of the vegetables that can be considered a good source of calcium and magnesium. Almonds, beans and other nuts are also rich sources of these two nutrients and come under the vegetarian diet.

Milk and dairy products are good non-vegetarian sources of calcium but they do not provide adequate amounts of magnesium. Children under the age of 10 require up to 120 mg of magnesium and 800 mg of calcium. ¼ cup of almonds, soybean, peanuts and cashews provide 30 – 100 mg of magnesium.

To balance your daily intake of minerals eat non-fat foods. Avoid saturated fat, a protein-rich diet coming from animal sources, alcoholic and soft drinks, too much sugar and tobacco. Any good source of calcium and magnesium is effective only if both these minerals are readily absorbed by the bloodstream. Furthermore, to prevent calcium loss through urine you need to increase your daily intake of vitamin D and phosphorus.

Many nutritional supplements available out there contain calcium and magnesium together along with many other vitamins and minerals. These supplements or tablets can also be considered a good source of calcium and magnesium. Try to find good-quality calcium tablets that contain high concentration of calcium along with adequate amounts of magnesium, sodium, potassium, vitamin D and vitamin K2.

Calcium tablets that fulfill both calcium and magnesium needs on a daily basis are the best ones to buy. It has been discovered that coral calcium obtained from fossilized coral reefs above sea level contains magnesium, potassium and sodium along with high concentration of calcium carbonate in just the right quantities. This particular compound helps to fights against many degenerative diseases and also acts as a good source of calcium and magnesium.

To buy high-quality calcium and magnesium supplements, look around for Okinawan coral calcium supplements. This special coral calcium comes from Okinawa island of Japan and is popular for its purity and effectiveness. It is easy to absorb and digest and can be used by people of all ages without any reservation.

Normally doctors recommend consuming 2-3 calcium tablets daily after each meal. Calcium carbonate and coral calcium supplements are best absorbed in the presence of stomach acid. Consequently they reduce acidity, helps in proper digestion of food and also assist in weight loss.

Dr John Anne asked:




It was studied by Keilin and Mann that zinc is essential for the activity of some enzymes. It is a component of vital enzyme carbonic anhydrase, and other enzymes like several dehydrogenises (alcohol, glutamics, and certain pyridine nucleotide) and pancreatic carboxypeptidase’s.
It is found in traces in all tissues, except the bones, teeth, and pancreas which have slightly more amount of zinc. A normal adult contains 1.4-2.5 gm of zinc. Zinc level for adults in plasma or serum is 0.1/100 ml, and in whole blood it is 0.7mg/100 ml. The need for zinc is small but its role in growth and well being is great.

It exists in the body mostly in combination with other constituents. It is bluish-white, metallic element. It is excreted mainly in urine. A study results said that rheumatoid arthritis can be taken care of by a diet rich in vitamin E, zinc, and beta carotene.

Recommended Daily Allowance: The RDA of 3 mg for infants, 10 mg for children, and 10-15 mg for adults is suggested. Most human diet provides these requirements. Growing children, pregnant and lactating women need more.

The zinc is administered on medical reasons for rapid healing of skin ulcers, acne, eczema, wounds, and prostate disorders.

Too much of zinc can cause vomiting, diarrhoea, and damage to the kidneys. 50-75 mg a day can backfire or lower HDL (good) cholesterol. Too much of zinc can cause loss of iron and copper in the body.

Dietary Sources: Whole wheat, breakfast cereals, nuts, legumes, animal food, like crabs, sardines, oysters, lean meat, eggs, cheese, and fish are good sources of zinc. The bioavailability of zinc in vegetables foods is low whereas animal foods are dependable sources.

Intensive cultivation over hundreds of years has caused depletion of zinc in soil, and thereby in the food crops grown in the area.

Functions of the Body: Zinc is an integral and essential element of insulin molecule. Zinc easily forms a compound with Insulin, and thus prolongs insulin action. As pancreas is rich in zinc, it helps storage of insulin in the pancreas.

Zinc promotes growth and sexual maturity, improves immune system and hastens healing of wounds, and helps digestion of protein. It is an ideal remedy for fatigue. It is needed to transport Vitamin A to the retina.

Deficiency Sources: The negative zinc balance could be due to low protein diet, pregnancy, refined foods, intestinal diseases, chronic alcoholism, diabetes, chronic fever, and haemodialysis. The deficiency of zinc can cause loss of appetite and taste, alopecia, skin lesions, reduced growth, and dysfunction of reproductive system. A syndrome of growth failure (dwarfism), hypogonadism, anemia, delayed ******* maturation and hepatomegaly due to zinc deficiency has been found. Acute zinc efficiency results in mental apathy, diarrhoea, moist eczema, and dermatitis especially around the mouth. In advanced age, deficiency of zinc is more prominent but, in young age, there can be slow hair growth and decrease in blood corpuscles. Its deficiency adversely effect utilization of iron, and copper. More on Zinc- Benefits, Dosage, Deficiency, Sources

Micheal Thomas asked:




Did your doctor suggest that you increase your intake of oily fish or green leafy vegetables? Including sources of omega 3 in your daily diet can help you get rid of itchy skin, increase your I.Q, reduce joint pain and even control your cholesterol levels.

Omega 3 or polyunsaturated fats form an important part of our cell membranes and are crucial for the healthy functioning of our brain and heart. However, these fats cannot be synthesized by our body and we need to obtain them from our diets.

The three essential fatty acids or Omega 3 are Docosahexaenoic acid, Eicosapentaenoic acid and Alpha-linolenic acid. While DHA and EPA fats can be instantly absorbed and used by our body, ALA fats need to be converted into DHA and EPA fatty acids.

When it comes to increasing your omega 3 intake, you do not need to carry a food index chart to your kitchen. Simply include more sources of omega 3 fatty acids in your daily diet and benefit in innumerable ways.

The dietary sources of Omega 3 can be divided into three categories - Aquatic or Non-vegetarian sources, Egg sources of omega 3 and Vegan or Plant-based sources of omega 3 fatty acids.

The Aquatic sources primarily include cold-water fishes such as salmon, tuna, mackerel, sardines and Hoki. Other seafood such as halibut, scallops, shrimps and crabs are also considered good sources of Omega 3.

The Hoki fish found in the cold ocean waters of New Zealand has naturally high contents of DHA and EPA fatty acids. Fish oils extracted from the Hoki fish are considered quite superior since they have 40% higher DHA content than other fish oils.

We prefer fish oils over eating fish in the natural form; we will come to the reason behind this later.

The opinion of various researchers is divided on the egg sources of omega 3. However, most of them consider duck eggs and chicken as good sources of omega 3 fatty acids.

Plant-based sources of omega 3 include dark green, leafy vegetables such as spinach, broccoli, cabbage, cauliflower, tofu and soybeans. Walnuts, hemp seeds and certain vegetable oils like flaxseed oil, canola oil & sunflower oil are good vegan sources of Omega 3 fats.

Unless you have an aversion or allergy with fish, it is best to consume fish oils for obtaining the maximum amount of omega 3. Plant-based sources of Omega 3 contain ALA or alpha-linolenic acids that need to be further converted into EPA and DHA fats by our body.

Fish oils provide both EPA and DHA fats in the natural form which can be easily absorbed by the cell membranes. Consuming fish oil regularly will keep your heart healthy and your nervous system functioning effectively.

Coming back to our preference for fish oils over eating fish in the natural form, let us tell you why.

We all are aware of the growing levels of mercury in ocean waters. Such toxins make regular consumption of fish in large quantities unsafe for your health. This is the reason why doctors and health experts consider fish oils to be one of the best sources of omega 3.

Not all fish oils are created equal and only the fish oils that are molecularly distilled are free of all toxins such as mercury, metals and PCBs. Purchase pharmaceutical grade, molecularly distilled fish oils since they are the purest form of omega 3 fatty acids.

Steven P. Ross asked:




Depression is a very vague term, that confuses a lot of people. It’s hard to tell whether you suffer from depression or not. However, there are certain depression tests are out there to help diagnose someone suffering from depression, and what kind of treatment is required, based on the type of depression they may suffer from. If you want to learn about the different depression tests potential depression patients undergo, then you should read this article.

The fact is, the quicker you can identify the depression, the quicker you can expect to recover from it. It is important to recognize early warning signs of depression, before it has a chance to fully set in. One of the best ways to determine if you have depression is to undergo different depression tests with the help of a professional.

Typically, when any relationship is created between a patient suffering from depression and a professional therapist, the first part of the relationship is spent on diagnosing the patient. Depression is a generic term that is used to cover a variety of different disorders which cause unhappiness in an individual. This means the doctor needs assessment time for figuring out exactly what the type of depression is, in order to know what to do to effectively treated.

Unless a proper diagnosis is made, relief from depression can be troublesome.

Some of the ways the doctor uses depression tests to make a diagnosis is to first consider the patient’s background as well as their symptoms which seem to trigger the depressive episodes. This means the more truthful you are to the professional’s questions, the more accurate the results of your depression tests will be.

They also observe the different types of emotional and physical suffering processes of the patient. For example if a symptom of withdrawal occurs in the patient, the doctor looks at this as a signal that the person may be in a state of depression, because of this emotional suffering. Other indicators that doctors use are extended fatigue, low motivation and energy, chronic frustration, disruption of eating habits, and irregular patterns asleep, just to name a few.

Also, there are certain tests used to determine the mental state of the patient. These tests may cover a patient’s reaction time, certain word association exercises, as well as examining whether the patient’s core beliefs are healthy or not.

In conclusion, these are some of the depression tests that are administered for feedback, to get information on what type of depression, if any, the patient suffers from, as well as what type of treatment is required.

Thomas Parker asked:




In my last article I discussed the multiple benefits of consuming protein. However, many people are often unaware of where they can source additional protein for their diets. Furthermore, vegetarians often struggle to get enough protein in their diets, because meat (a very rich source of protein) is off the menu. In this article I show you how you can increase your protein intake by discussing five different protein rich food groups.

1) NUTS:- Nuts (such as almonds, cashews, ground nuts and peanuts) are all very rich in protein and available from the majority of food stores. Plus, they are suitable for both vegetarians and non-vegetarians.

2) SOY PRODUCTS:- These include soy milk, soy yoghurt, tofu and even soy protein supplements. Soy products (particularly tofu) are increasingly becoming available in the major food stores and can also be purchased online. Although most soy products are aimed at vegetarians, they are suitable for non-vegetarians also.

3) DAIRY PRODUCTS:- Dairy products include eggs, milk, cheese and yoghurt. They are one of the best sources of protein available with eggs and milk having a very high biological value (a value that measures how well the body can absorb the protein). Plus, dairy products are a fantastic option for vegetarians and non-vegetarians alike. Furthermore, they are available in a wide variety of locations including your local store.

4) LEAN FISH AND MEATS:- Lean fish (such as cod, salmon and tuna) and meat (such as beef, chicken and lamb) are very rich in protein. Although they are not suitable for vegetarians, non-vegetarians should definitely consider adding more meat to their diet if they feel they are not consuming enough protein. Leans fish and meats can be purchased from most grocery stores and specialist butcher shops.

5) PROTEIN SUPPLEMENTS:- Protein supplements come in many forms including bars, drinks, powders and shakes. There are also many types of protein supplement including; whey, miscellar casein, egg and soy, with whey being the most popular. Although, protein supplements are not as readily available as the foods listed above, they are highly convenient. Protein supplements can be purchased from specialist health shops and from multiple online stores.

A lot of people struggle to meet the recommended daily allowance (RDA) for protein. However, with a little thought, adding protein to your diet is not that difficult and you will discover that there are a lot of rich sources out there. I hope this article helps you supplement your diet with the necessary amounts of protein.

John Gibb asked:




We are often told by health specialists to introduce calcium-rich foods to our diet if we want to develop strong bones and teeth. Calcium not only helps in developing a strong skeletal system, but it also helps in protecting it from various diseases including degenerative disease. Calcium sources are broadly categorized as animal and plant sources.

Green leafy vegetables like broccoli, mustard greens, and Brussels are rich plant sources of calcium. One of the widely-known animal calcium sources is milk. Doctors normally advise to intake more vegetables than dairy products because in addition to useful nutrients, they also contain some contaminants, cholesterol and fat.

These substances might be dangerous for obese people and those who do not like to exercise on a regular basis. Therefore, it is recommended to avoid animal sources of calcium as much as you can. Red meat, eggs and other dairy products are rich in protein and may cause calcium loss in your body.

Another source of obtaining calcium is to consume supplements rich in coral calcium. Coral calcium is essentially a salt mainly composed of calcium carbonate and has many health benefits associated with it.

If you have adequate amounts of calcium in your body you will be at a reduced risk of developing osteoporosis. Since calcium sources in food are hard to find and consume, doctors now suggest taking calcium-rich supplements. These are easy to consume and provide all the benefits of developing strong bones, and improving posture and strength. These products also contain other minerals and vitamins, for example vitamin D and K2 for the enhancement of your bone health. They are easily available online and most of the time these products don’t require a doctor’s prescription as they have already been approved by health specialists.

Some rich and easily digestible calcium sources are orange juice, spinach, oatmeal, beans, sweet potato, sesame seeds and raisins. In addition to increasing your intake of calcium you also need to reduce your consumption of protein-rich food, especially the ones that come from animal sources. Proteins tend to increase calcium loss through urine just like sodium. That’s why health experts tell us to reduce our intake of salt as much as we can.

Exercise is mandatory for proper absorption of calcium in bones. Don’t let proteins and other substances cause calcium loss in your body. If you are not used to doing physical exercise a lot, then take a walk or simply indulge yourself in household chores. Don’t sit idle for long periods of time. Vitamin D helps in controlling the amount of calcium in our body, therefore introduce vitamin D supplements to your diet after consulting a physician.

Rich Fuller asked:




Folic acid is a vital vitamin for good physical and mental wellbeing, however it is also the B vitamin that people are most likely to be deficient in. In order to ensure that you get the correct amount of folic acid it is important that you eat foods rich in this vitamin. If you are going to take a folic acid supplement you need to take a good B vitamin supplement as well containing the other B vitamins, especially vitamin B12 as folic acid may mask symptoms of vitamin B12 deficiency.

An excellent source of folic acid are cereals that have been fortified with 100%DV (400 mcg) of folic acid. The National Institute of Health, office of dietary supplements explains the term DV, “DV’s are reference numbers developed by the Food and Drug administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for folate is 400 micrograms.A food providing 5% of the DV or less is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient.”

Three ounces of cooked, braised beef liver is an excellent source of folic acid offering 45%DV. The next good sources of folic acid are cowpeas and cereals fortified with 25%DV, both of these sources have a 25%DV. For the cowpeas you will need to have half a cup of immature cowpeas (also known as blackeyes) which have been boiled.

Half a cup of frozen spinach that has been boiled also contains a 25%DV for folic acid and is one of the foods normally recommended to increase your intake of folic acid.

Half a cup of great northern beans that have been boiled, as well as 4 boiled asparagus spears contain a DV of 20% and can also be used to increase your intake of folic acid.

A number of other foods contain a DV between 10 and 15% such as vegetarian baked beans, raw spinach, green peas, broccoli, egg noodles, avocado, peanuts, lettuce, wheat germ, tomato juice and orange juice.

By following a diet that contains plenty of fruit and vegetables, especially the dark green, leafy vegetables as well as taking cereals that have been enriched with folic acid allows you to ensure you are getting enough folic acid in your diet. There are many good sources of folic acid and a large variety of meals can be planned using the sources mentioned above. Have a look at the DV of folic acid or folate on the foods you buy and try to achieve 100% DV daily for maximum benefits.