*B12 - is a water soluble vitamin that helps in heart health, the metabolism of fats and in mental health. It is super important for those who are vegetarian or vegan since it is found in meat and eggs.
Patrick J. Skerrett, Executive Editor, Harvard Health said, "
a severe vitamin B12 deficiency can lead to deep depression, paranoia and delusions, memory loss, incontinence, loss of taste and smell, and more, according to another article in today’s New England Journal.
The human body needs vitamin B12 to make red blood cells, nerves, DNA, and carry out other functions. The average adult should get 2.4 micrograms a day. Like most vitamins, B12 can’t be made by the body . Instead, it must be gotten from food or supplements.
And therein lies the problem: Some people don’t consume enough vitamin B12 to meet their needs, while others can’t absorb enough, no matter how much they take in. As a result, vitamin B12 deficiency is relatively common, especially among older people. The National Health and Nutrition Examination Survey estimated that 3.2% of adults over age 50 have a seriously low B12 level, and up to 20% may have a borderline deficiency."
I was diagnosed with Polycystic Ovarian Syndrome almost a year ago and was put on Metformin to help with it. I bring this up because Metformin is also used for people with Type 2 Diabetes and can cause a B12 deficiency. Natural News said, "
The researchers found that metformin seems to inhibit the intestine's absorption of vitamin B12. Fortunately, calcium supplements appear to reverse this effect.
Vitamin B12 is critical for maintaining nerve and red blood cell health. It can be found in animal products, nutritional yeast and fortified breakfast cereals. Symptoms of deficiency include anemia, fatigue, nerve damage and cognitive changes. Because similar symptoms often occur in diabetics and the elderly, deficiency may be hard to detect in such populations. Yet while B12 deficiency can carry severe consequences, it is relatively easy to correct with supplementation
."
*Cinnamon - Web MD says, "
Some research has found that a particular type of cinnamon, cassia cinnamon, may lower blood sugar in people with diabetes... Lab studies have found that cinnamon may reduce inflammation, have antioxidant effects, and fight bacteria." I have also heard that it is a natural pain reliever. Greg Lee from the Two Frogs Healing Center said, "
In Chinese Medicine, cinnamon twigs, also called “gui zhi”, are used in herbal
formulas to help shield you against pain and fatigue that gets worse with
coldness. Cinnamon twig has slightly different properties from cinnamon bark,
which is know as “rou gui”, which is what you use in cooking. Fortunately,
cinnamon is used to penetrate and relieve pain in the body...Cinnamon bark increases blood circulation which helps deliver more oxygen to
your cells." (Here are a few links to learn more:
"Cinnamon Health Benefits" from Web MD;
"How Cinnamon Helps You to Relieve Pain and Fatigue" by Greg Lee who is the Co-founder of the Two Frogs Healing Center.)
*Omega-3 Fatty Acids - The Mayo Clinic says, "
Fish contain unsaturated fatty acids, which, when substituted for saturated fatty acids such as those in meat, may lower your cholesterol. But the main beneficial nutrient appears to be omega-3 fatty acids in fatty fish. Omega-3 fatty acids are a type of unsaturated fatty acid that's thought to reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease.
Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity and improve arthritis symptoms, and in children may improve learning ability. Eating one to two servings a week of fish, particularly fish that's rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden cardiac death." (Here are a few links to learn more:
"Omega-3 Fatty Acids: Fact Sheet" from Web MD;
"From aging to anxiety to arthritis, Dr. Oz explores omega-3 benefits" by Joanne Eglash at Examiner.com;
"Omega-3 in fish: How eating fish helps your heart" from the Mayo Clinic, this article also address the concern of toxin build up from fish such as Mercury- like in Tuna.)
*Vitamin C - Web MD said, "
benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
A recent study published in Seminars in Preventive and Alternative Medicine that looked at over 100 studies over 10 years revealed a growing list of benefits of vitamin C.
"Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health," says study researcher Mark Moyad, MD, MPH, of the University of Michigan. "The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer."
"But," Moyad notes, "the ideal dosage may be higher than the recommended dietary allowance."' (Here is a link to read more:
"The Benefits of Vitamin C")
*Fiber - Web MD says, "
Soluble fibers bind with fatty acids and slow digestion so blood sugars are released more slowly into the body. These fibers help lower LDL (bad) cholesterol and help regulate blood sugar levels for people with diabetes. Insoluble fibers help hydrate and move waste through the intestines and control the pH levels in the intestines. These fibers help prevent constipation and keep you regular." (Here are a few links to read more:
"Fiber 101: Soluble Fiber vs Insoluble Fiber" from Healthcastle.com;
"The Benefits of Fiber: For Your Heart, Weight, and Energy" from Web MD)
*Kelp - good source of Iodine, so is super helpful for those who have Hypothyroidism. (Here is a link to a post I already made about this:
"Found an Article Linking Hypothyroidism, Yeast, Sea Vegetables and Weightloss" )
*Carnitine-
Poliquin™ Editorial Staff said, "
Carnitine is an amino acid composite that is made from lysine and methionine. There are a couple of different forms of carnitine, such as acetyl-L-carnitine and L-carnitine tartrate, and we’ll look at which forms you should be taking and when. In this article, unless otherwise stated, “carnitine” will be used to refer to L-carnitine tartrate.
Carnitine is a potent fat burner because it is responsible for the transport of fats into the cells to be used for energy in the body. By raising the level of muscle carnitine, you support the fat burning process, and because your body becomes more efficient at processing fuel, it will increase your energy levels. Elevating carnitine will also improve physical performance by burning more fat, sparing glycogen, clearing muscle lactate, and increasing anabolic hormone response." They say to get the most out of it is to pair it with Omega 3. (Here are a few links to learn more:
"L-CARNITINE" from Web MD;
"Top 12 Reasons to Use Carnitine" by By
Poliquin™ Editorial Staff)
*Green Tea Extract- Web MD says, "
More than a decade's worth of research about green tea's health benefits -- particularly its potential to fight cancer and heart disease -- has been more than intriguing, as have limited studies about green tea's role in lowering cholesterol, burning fat, preventing diabetes and stroke, and staving off dementia." (Here are a few links to learn more:
"Green Tea Health Benefits" by Web MD;
"Green Tea"by MedlinePlus)
*Multi-Vitamins are a good idea to fill in the gaps of missing nutrients from our diets. As you may already know, the best way for your body to absorb these nutrients is from food, but if you aren't getting them all a multi-vitamin is a good idea. One thing I have seen and heard often is to just make sure to read the contents. There are Daily Reference Intake (DRI) amounts recommended that you follow, but in some cases a person may need more or less of something based on their own body's needs. (Like with me having Chronic Hypertension, PCOS and Hypothyroidism.) (Here is a link to learn more:
"What Vitamin and Mineral Supplements Can and Can't Do";
"Multivitamins: Your Nutritional Backup Plan" by Richard Laliberte;
"Dietary Reference Intakes: Estimated Average Requirements" from National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.)
*Lemon Water - is supposed to help with weightloss, helps add flavor to water, can be used as a diuretic. Fitday said, "
Drinking lemon water is regarded by many professional nutritionists as having real and palpable weight-loss powers. Far from a weight loss myth, but, rather, a weight loss reality, drinking lemon water helps to speed up weight loss. In addition to possessing properties that are favorable to weight loss, drinking lemon water also ensures that some of the toxins in your body are cleaned out, promotes quick bursts of energy and even cleans out some of your internal waste. If you drink lemon water in the morning especially, it will help to activate your body's detoxifying process and also its natural cleansing process. This principle works proportionally, so the more lemon water you drink, the more you ought to speed up weight loss." (Here are a few links for more information:
"Weight Loss Myths: Will Drinking Lemon Water Help You Lose Weight?" from FitDay;
"Amazing Benefits Of Drinking Lemon Water!!!" by Shawn Cruz in his blog "Cruz Control Lifestyle")
(photos borrowed from:
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