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Even Healthy Eating and Supplements Aren’t Enough

by Institute for Vibrant Living

According to the Council for Responsible Nutrition, large national surveys show that even healthy eating habits combined with some supplements, Americans are still not getting the average daily requirements of many key nutrients. In fact, nearly everyone falls short on two critical vitamins—vitamin D and vitamin A.

Healthy eating habits combined with supplementation is the best routine.

More than one third of us are low in calcium, magnesium, and vitamin A, which are critical for bone, heart, and eye health. Plus, nearly half of us are short of our vitamin C intake. 

One of the surveys (the National Health and Nutrition Examination Survey (NHANES) for 2003-2006 found, “Without enrichment and/or fortification and supplementation, many Americans did not achieve the recommended micronutrient intake levels set forth in the Dietary Reference Intakes.”

Related:  Are Supplements Regulated by the FDA?

They go on to say that not everyone uses supplements, so the ability to boost nutrient levels above and beyond food (even fortified food) is limited to those people who actually use supplements.

The takeaway? Be sure that you aren’t going the food-only route. The best way to get all the nutrients you need for optimum health is to eat a healthy diet of organic fruits and vegetables AND use a high-quality, food-based supplement to get the additional nutrients, vitamins and minerals you need.

 

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What You Should Know About Excess Sugar and Yeast Infections

by IVL Products

Three out of four women will get at least one yeast infection in their lifetime. The burning and itching “down there” is unpleasant but not necessarily harmful.  What many women may not realize is the link between too much sugar in their diet and yeast infections.

The connection between excess sugar and yeast infections.

Yeast Infection Causes

Yeast actually grows naturally all over our bodies.  The most common type of yeast found on our bodies and in the vagina is known as Candida albicans, or Candida for short.  This fungus thrives in warm moist places like a woman’s vagina and can be caused by a variety of things like:

  • Low estrogen
  • Wearing synthetic fabric pantyliners
  • Vaginal eczema
  • Spermicidal condoms
  • Synthetic chemicals in feminine hygiene sprays
  • Poor diet

Related:  Fibromyalgia: Ten Possible Underlying Causes

Diet and Yeast Infections

Yeast loves sugar as much as you do. Too much sugar in your diet can give yeast a boost causing it to spread and increase, especially if your immune system is depressed from a lack of sleep or stress.  If you are prone to yeast infections, or feel one coming on, try avoiding the following:

  • Foods with simple sugars
  • Starchy foods like white flour products or rice
  • Foods fermented with yeast like alcohol

Alcohol is very sugary.  A few drinks, some highly refined foods like pretzels or candy at the bar makes for a perfect combination to feed yeast and help it spread.

Probiotics Can Help

Probiotics are living microorganisms very similar to the “good” bacteria in your gut essential for digesting your food. This so-called “good” bacterium is prevalent in your digestive tract and in other places on the body. If you take antibiotics for a bacterial infection, you can inadvertently destroy the good bacteria along with the harmful stuff, paving the way for yeast to overrun your already-battered immune system; and they begin to multiply.

Eating foods that contain probiotics can help keep yeast levels in check.  Yogurt with live and active bacterial cultures, fermented foods like sauerkraut and kimchi, or a daily probiotic supplement can help keep yeast infections at bay.

Avoid Acidic Foods

Candida thrives in an acidic environment. Acidic foods to avoid if you are prone to yeast infections are:

  • Nuts (cashews, peanuts and walnuts)
  • Seeds (pumpkin and sunflower)
  • Acidic fruits like blueberries, cranberries and plums
  • Corn oil
  • Sugar and sweeteners including molasses, maple syrup, honey and especially aspartame
  • Salt
  • Condiments like mayonnaise, soy sauce or vinegar

Once Is Enough

If you have ever endured the painful symptoms of a yeast infection you’ll agree once is enough.  Making a few simple dietary changes can help stave off yeast infections.  Try to consume less sugar and alcohol and eat more probiotic-rich foods—you’ll get a host of other health benefits to boot.

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Are Fish Oil Supplements Good For The Skin?

by IVL Products

What you eat may be more important to the look and feel of your skin than what you put on it.  Research shows that what you put into your body in the form of nutrients has a big impact on how your skin looks and feels.  One critical nutrient found in foods like, walnuts, flaxseed, and olive oil but most abundantly in certain fish is omega-3 fatty acids.  More and more research is piling up to support the benefits of omega-3s from fish oil for skin.

Exploring the benefits of omega-3s from fish oil for skin

How Omega-3 Fatty Acids Promote Healthy Skin

Omega-3 fatty acids are called essential acids because the body needs them to maintain the health of the cell membrane, yet cannot produce it naturally.  Our bodies rely on getting essential acids solely from our diet.  Cell membranes not only act as a barrier to keep harmful substances out of the cell, but also to transport nutrients in and waste products out of it.  The membrane is also what enhances the cells ability to retain water so that you have moist, soft supple skin cells that are more resistant to wrinkles.

Another way omega-3 fatty acids, found most abundantly in fish like salmon, mackerel, herring, cod, and tuna (so called “oily” fish) are beneficial is to help reduce inflammation throughout the body.  Insulin spikes from eating sugary, highly processed starchy foods, sun exposure and environmental toxins like cigarette smoke induce inflammation in the skin making it dry, flaky and red.

Related:  Supplementing Children’s' Diets with Fish Oil

Additionally, according to a study published back in 2003 in “Carcinogenesis,” omega-3 fatty acids such as those in fish oil contain properties that protect the skin from the harmful effects of UVA and UVB rays from the sun.  EPA (eicosapentaenoic acid), a compound in omega-3s, was shown to be especially beneficial in reducing sunburn and ultra-violet radiation induced skin breaks.

Best Way to Get the Most Out Of Fish Oil

One of the best ways to keep your skin healthy and glowing is to eat foods rich in the omega-3 compounds EPA, DHA (docosahexaenoic acid) and ALA (alpha-linoleic acid).  A few of the foods that contain the largest amounts of these substances are:

  • Fish –the cold-water or oily kind
  • Flaxseeds and flaxseed oils
  • Chia seeds
  • Walnuts
  • Green leafy vegetables like spinach, kale and broccoli
  • Canola oil

Unfortunately it is difficult to get the amount of omega-3s needed for optimum health through food alone.  Taking a fish oil supplement is an easy way to get the most beneficial amounts of omega-3s into your diet.  

When shopping for a fish oil supplement be sure to read the label carefully and choose one with at least 30% EPA and DHA in it.  Also, look for the kind labeled “non-fishy” aftertaste.

The benefits of omega-3 fish oils for skin are numerous, plus they benefit many other parts of the body reducing your risk of cardiac disease, joint inflammation and can even aid in weigh loss.  Adding a fish oil supplement to your diet is a good idea if you would like to keep your skin looking and feeling younger and healthier. 

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How Fish Oil Increases Joint Mobility

by IVL Products

Many Americans take fish oil supplements because they are known to help prevent heart disease, enhance the look and health of skin and hair and even bring relief from the symptoms of depression.  Another good reason to pop those pills is the benefits of omega-3 fish oils for joints.

What are the benefits of omega 3 fish oil for joints?

What Is Omega-3?

Omega-3 fatty acids are called essential fats because the body cannot make them and must rely on getting them from diet. Omega-3 fats are special because they are an integral part of cell membranes throughout the body. They affect the function of cell receptors in these membranes and provide essential compounds for making hormones that regulate blood clotting, the contraction and relaxation of artery walls and help to control inflammation. They are also crucial to the binding of receptors in cells that regulate genetic function.  This is what makes them helpful in preventing heart disease, stroke, keeping your eyes moist, your skin soft and supple and your hair strong and shiny.

The key compounds in omega-3 fatty acids are alpha-linolenic acid (ALA) eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and are found in several types of foods. They are most abundant in fish, specifically cold-water “oily fish” like:

  • Mackerel
  • Salmon
  • Herring
  • Tuna
  • Halibut
  • Cod
  • Trout

Other foods with omega-3 fatty acids include walnuts, flax seeds, olive oil and green leafy vegetables.

Related:  Could Fish Oil One Day Take the Place of Statin Drugs?

The Benefits of Omega-3 Fish Oils for Joints

Joint pain is largely caused by inflammation of the cartilage and tissue in the joint, leading to stiffness and decreased range of motion.  EPA and DHA have been shown in clinical studies to reduce inflammation, and to a lesser degree ALA, by decreasing the presence of inflammatory markers like IL-10 and TGF beta.

In petri dish studies, when omega-3 fatty acids were incorporated into the cartilage cell membranes of joints they appeared to decrease the enzymes that degrade cartilage and inflammatory cytokines. An “over expression of cytokines” by the immune system causes inflammation to the body beyond what is needed, essentially attacking healthy cells and destroying them.

Fish Oil Supplements

It is difficult to get enough omega-3 fatty acids through diet alone. Taking a fish oil supplements is an easy way to incorporate enough into your daily diet so you don’t get burned out eating fish for every meal.

For adults choose a fish oil supplement with 30% or more EPA and DHA in addition to eating fish and plant foods rich in omega-3s. Be sure to consult with your doctor before adding any new supplements to your diet to avoid unfavorable drug interactions.  Then you’ll be on your way to enjoying the benefits of omega 3 fish oil for joints!

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The Ultimate Food Guide to Omega-3s

by Health News

Once you’ve discovered the unparalleled health benefits of omega-3, the next logical step is to stock up on foods high in omega-3. Here are some of the foods with omega-3 that you should put on your shopping list every week, and they are far wider than just fish!

Cold water fish are an excellent example of foods high in omega-3

Top omega-3 fatty acids foods are cold water fish including:

  • Salmon
  • Tuna
  • Trout
  • Mackerel
  • Herring
  • Halibut
  • Sardines

Fortified dairy foods with omega-3:

  • Eggs
  • Milk
  • Margarine
  • Soy milk
  • Yogurt

Grains and nuts that are omega-3 food sources:

  • Bread
  • Cereal
  • Flaxseed
  • Pasta
  • Peanut butter
  • Oatmeal
  • Pumpkin Seeds
  • Walnuts

Fresh produce foods high in omega-3:

  • Spinach
  • Kale
  • Brussels sprouts
  • Watercress
  • Parsley
  • Mint

Vegetables oils and foods with omega-3

  • Canola oil
  • Flaxseed oil
  • Soybean oil

You’ll also find fruit juices, enriched protein powders and weight loss shakes are good omega-3 fatty acids foods to top up your daily omega-3 intake.

Related:  15 Health Benefits of Omega 3 Fats in Vascular Disease

Doctors recommend foods high in omega-3, particularly those that contain DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). The third type of omega-3, ALA (alpha-linolenic acid) can actually be made from DHA and EPA by the body, although it is not an efficient way to obtain it. ALA is a plant-based omega-3, which is high in antioxidants and supports a healthy immune system, muscle mass and memory. Spinach and kale are good sources of omega-3 foods in the diet.

How Much Omega-3 Foods are Required Daily?

As yet there is no official recommended dietary allowance (RDA) for omega-3, but Dr. Andrew Weil suggests eating oily fish 2-3 times a week and topping up with walnuts, ground flaxseed and salads for ALA.

The National Institutes of Health has recommended that people eat at least 2% of their total daily calories as omega-3 fats (that’s about 2000 mg for a 2,000-calorie/day diet). Other sources recommend aiming for 500-1000 mg omega-3 daily. As a guideline, a small can of tuna or salmon contains 500mg. If you suspect any shortfall, it’s worth topping up your daily allowance of omega-3 foods with fish oil supplements.

 

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Where Do Omega-3 Fatty Acids Come From?

by IVL Products

Omega-3 fatty acids are essential for the normal functioning of cells and organs in the body. Unfortunately, the human body cannot make these essential fatty acids, so we need a regular supplemental intake in our diet. 

Oily fish is a good source of omega-3 fatty acids

There are three types of omega-3: EPA and DHA, which are found mainly in certain types of fish; and ALA (alpha-linolenic acid) which is found in nuts and seeds. The body needs all three types of omega-3 fatty acids to function properly.

EPA and DHA Fatty Acids

A healthy balanced diet should include DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These important omega-3 fatty acids can be found in cold water fish such as salmon (wild salmon has more omega-3 than farmed salmon), mackerel, herring, sardines, herring, tuna, lake trout and anchovies. These fish all contain high concentrations of omega-3 as they feed off green plants and algae which themselves produce omega-3. The American Heart Association recommends eating oily fish at least two times a week to receive sufficient DHA and EPA fatty acids.

ALA Omega-3 Fatty Acids

ALA omega-3 fatty acids are found naturally in plants sources including flax seed, walnuts, canola oil, soybean oil, seeds and nuts. These ALAs have less potent health benefits than the fish-sourced omega-3s but they still play an important part in our health. However, these omega-3 fatty acid sources are high in calories and should therefore only be consumed in moderation.

Related:  Fish Oil: A Miracle Cure for Stress?

Fish Oil Supplements

Most people find it easiest to source omega-3 fatty acids from daily supplements of fish oil. This is the only way to know for sure that you are consuming a measured daily dose of EPA, DHA and ALA fatty acids. Supplements are cheaper than fish, and do not contain the same high calories as nuts and oils.

If you find taking fish oil supplements unpleasant, there are some ways to reduce the risk of suffering fishy burps throughout the day. Keep your fish oil capsules in the refrigerator. If you consume them cold, they pass further through the digestive tract before being broken down, reducing the likelihood of "repeats".

It also helps if you take fish oil supplements with food, preferably not carbs. If you take them at breakfast time, follow them with a bowl of oat cereal rather than a couple of slices of bread or toast. Complex carbs such as cereal take longer to digest than bread and seem to have the same effect on the omega-3 fatty acids in fish oil supplements. If that fails, experiment with different brands as supplement qualities vary. Find one that contains 1000 mg fish oil concentration in a serving of two softgels.

Omega-3 fatty acids are so important to your long-term health, it’s worth persevering. Eventually you will find a fish oil capsule that you can take daily without any side effects providing you with those essential omega-3s.

Healthy Living Starts Here... Free Resource Guide

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How to Improve Short-Term Memory – Tips and Tricks

by IVL Products

Many people get frustrated with their increasing forgetfulness as they age. It's quite common to forget names, conversations or where you have put things. If this sounds like you, we'll show you how to improve short term memory with some useful brain-training tips.

Brain games are a good aid to how to improve short term memory

What is Short-term Memory?

Short term memory is the area of the brain that stores small amounts of information for a short time. If you are a computer buff, think of it as the equivalent to your computer's random access memory (RAM). Your brain sorts through your short-term memory and assigns some information to your long-term memory, discarding the remainder.

Unfortunately, the human brain stops growing and starts to shrink in your 20s, so you actually have less active brain cells as you age. This natural aging process usually affects short-term memory primarily. For instance, you are likely to easily recall people and places from back in the past; it’s only more recent encounters that you have problems with i.e. those committed to short-term memory.

Although memory loss can be associated with Alzheimer's disease, stress or depression, it is often the result of the natural aging process. Learning how to improve short term memory will set your mind at rest, as well as that of your family.

Related:  Five Simple Tips to Naturally Improve Brain Health

How to Improve Short Term Memory by Training Your Brain

Studies show that people who keep their mind active can delay the onset of dementia and mental decline. To keep your brain active and your mind alert, read, write your memoir, learn a new language, do puzzles, write poetry or play card games, anything to keep the brain busy and happy.

Lumosity is a popular site for online brain training providing a great answer to how to improve short term memory. It provides cognitive tests in fun games designed by scientists. A 10-week study on 4,714 participants showed that those who did Lumosity puzzles regularly retained better mental agility than those who did regular crossword puzzles – interesting food for thought!

Memory Chunking

Scientists know that the human memory can easily recall seven random numbers; however, most telephone numbers, bank accounts and even passwords have more than this. The answer is to break down large numbers into easy chunks. If you have a 9-digit telephone number, remember it as three groups of three-digit numbers. Repetition and writing it down a few times should help you recall the number weeks later. Give chunking a try!

Memory Supplements

Many natural supplements and vitamins boost blood supply to the brain or help improve cognitive function. The B vitamins, particularly B6, B12 and B9 (folic acid) are shown to improve verbal ability and help the brain process new data.

Antioxidants such as vitamins C, E and beta-carotene fight the effects of free radicals and help protect the brain from damage. Fruit and vegetables are a good source of these important nutrients.  Avoid artificial sweeteners as well; studies show an alarming connection between them and reduction in brain health.

Finally, omega-3 fish oils support memory and brain function, so enjoy salmon, tuna and mackerel twice a week and keep taking those daily fish oil supplements. Now you know how to improve short term memory, don’t forget to follow it through!

Everyone Ages. Learn How to Do It Better. Free Resource Guide.

 

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Can the Body Produce Essential Fatty Acids?

by Health News

The human body is amazing because it can produce or synthesize most of the different fats it needs from your diet with two exceptions: linolenic (omega-3) and linoleic (omega-6) acids. These essential fatty acids are essential to everyday function and any deficiency can lead to serious health problems.

Fish, fish oil supplements, nuts and seeds all provide omega-3 essential fatty acids

The one thing many health issues have in common is inflammation, according to Joseph C. Maroon M.D., Professor of Neurological Science at the University of Pittsburgh. A deficiency in essential fatty acids causes internal inflammation, which is the cause of many chronic conditions such as arthritis, depression, heart disease, joint pain, liver and kidney disease, decreased immune function and even dry skin.

Good Sources of Essential Fatty Acids

An honest appraisal of your daily diet may quickly show that our modern westernized diet falls well short of providing the essential fatty acids we need. According to the American Heart Association, we need to eat a 3.5 ounce serving of oily fish at least two times a week along with a balanced amount of seeds and nuts to provide those all-important omega-3s and omega-6s.

People with heart disease are advised to consume one gram of EPA and DHA essential fatty acids every day. These can best be sourced from oily fish, or from fish oil supplements.

Related:  How Omega 3 Fatty Acids Could Save Your Hair

Omega-3 vs Omega-6

Without a doubt, we need omega-3 and omega-6 essential fatty acids regularly in our diet, but we need them in the correct 1:1 ratio. Omega-3 is found mainly in a range of shellfish and oily fish such as salmon, mackerel, herring, anchovies, albacore tuna and sardines. It is also found in animal meat, flaxseed, walnuts, eggs and dairy products. Omega-6 comes in the form of linoleic acid from green leafy vegetables, seeds, grains and vegetable oils produced from corn, sunflower and soybean.

Our modern-day diets tend to lean heavily towards omega-6 fatty acids with a ratio of about 10:1. Health scientists now know that omega-6 fatty acids compete with omega-3s for use in the body. Having such an excess omega-6 can actually inhibit the availability of omega-3, so we are then unable to benefit from the intake of omega-3.  

As the body cannot produce either of these essential fatty acids, we need to obtain them in balance, reducing omega-6 oil intake and increasing foods high in omega-3.

The best way to ensure that you reach the required amount of omega-3 essential fatty acids is by taking a daily fish oil supplement. As yet there is no official recommended daily value, but most sources agree that 1000 mg per day provides the required amount. Look on the label for the breakdown of ingredients to ensure you are getting the EPA and DHA you need to provide your body with these essential fatty acids which are the building blocks of good health. 

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Three Little Known Benefits of Fish Oil

by Health News

Fish Oil Benefits Mental Health

People suffering from mild bipolar disorder are often treated for depression, which actually worsens the symptoms of this disorder. Dr. Jim Phelps, a psychiatrist and specialist in mental illness research, found that the symptoms of bipolar disorder were improved when his patients took fish oil supplements.

The benefits of fish oil are indisputable

Other omega 3 fish oil benefits for mental health issues include stabilizing mood swings, reducing post-partum depression in new mothers, and it may even help prevent schizophrenia. Several studies by Dr. Patrick McGorry show a significant correlation between fish oil supplements and the prevention of schizophrenia. In a study of 81 teenagers who had early signs of the disease, only 3% of those taking omega-3 fish oil developed the disease, compared to 28% of the placebo group.

Fish Oil Benefits for Your Puppy

What's good for you is often good for your dog. Dog food manufacturer IAMS recently conducted research into giving puppies fish oil during the first months of their life. They concluded that fish oil benefits produced better behaved, good-tempered dogs and the research was presented at the American Veterinary Medical Association Convention.

The study chose 30 genetically similar puppies which were fed an identical diet, although some of the puppies received additional DHA (omega-3).  Their mothers were also fed on enhanced DHA during pregnancy. The puppies were socialized with the same types of play and human contact. At nine weeks of age, each puppy had one week of training and was then assessed with multiple trials for 30 days.

The study found that the puppies that received the fish oil benefits were consistently smarter and more trainable than the other puppies. IAMS found conclusive proof that omega 3 fish oil benefits extended to improved brain function, vision and trainability in dogs. 

Related:  Reel In Relief:  Include Fish in Your Arthritis Diet

Omega 3 Fish Oil Benefits Extend to Breast Cancer

According to the studies by the American Association of Cancer Research, omega-3 fatty acids have been shown to slow cancerous cell growth, particularly in breast cancer tumors. Studies show there is a correlation between breast cancer risk and high levels of fish oil in a woman's diet; however more research is needed to confirm the results are due to omega 3 fish oil benefits.

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What’s Causing Your Memory Loss?

by IVL Products

A forgotten appointment, misplaced keys, or struggling to find the correct word during a conversation…some people might chock these incidents up to simple absentmindedness.  For those in middle age or older however, episodes of forgetfulness can be scary, conjuring worries of Alzheimer's disease or dementia.  Fortunately, according to the National Institute on Aging, memory loss is often treatable once a cause has been established.  Becoming better informed can help people determine whether their forgetfulness is cause for concern. 

A number of factors can contribute to memory loss.

Memory loss can strike at any time in life and is influenced by many factors.  Here are some of the key causes:

Sleep Apnea

Memory loss accompanied by headache and recurrent daytime fatigue may be related to sleep apnea.  This condition causes breathing to stop for brief but frequent periods in the course of a night.  Research shows that untreated sleep apnea can impair spatial navigational memory, which is the type utilized to locate objects like keys.

Related:  Five Natural Supplements for Brain Health

Medications

Some medications can impact memory and may need adjustment.  These include:

  • Medications for anxiety
  • Medications for diabetes
  • Medications for pain
  • Medications for reducing cholesterol
  • Antihistamines
  • Antidepressants
  • Sleeping pills

Vitamin B12 Deficiency

Because vitamin B12 is important for healthy nerve function, a deficiency can result in confusion, memory loss, and other dementia-like symptoms.  Good food sources of vitamin B12 include dairy products, poultry, beef, and fish.  To ensure proper daily amounts, people can also obtain vitamin B12 through dietary supplements.

Anxiety, Depression, and Stress

High levels of anxiety or stress can affect attention, focus, and memory, particularly when paired with sleep problems.  Techniques like yoga, meditation, guided imagery, or tai chi can help manage stress and improve sleep.  

If left untreated, chronic anxiety can lead to depression, which can also impact memory.  According to the National Institute on Aging, people can try certain types of medication and/or counseling to ease symptoms of depression.

Silent Stroke

Sometimes people have a stroke without being aware of it.  While a silent stroke doesn't exhibit any of the normal symptoms, it does cause changes in brain function, which can affect cognition and memory.  Vascular cognitive impairment from silent stroke can range from mild to severe.

Tips for Preventing Memory Loss

According to a study from the School of Medicine at UCLA, healthy lifestyle strategies can have a beneficial effect on memory and cognition.  Take advantage of these tips to help prevent memory loss.

  • Don't use tobacco products.
  • Eat a nutritious diet, and drink plenty of water.
  • Get regular physical exercise.
  • Limit alcohol intake to no more than two drinks per day for men and one per day for women.
  • Manage stress levels.
  • Get enough sleep.
  • Exercise the brain with word, number, or jigsaw puzzles.
  • Boost brain power by reading books, learning a new language, or taking up a musical instrument.

Conclusion

People with concerns about forgetfulness should consult with a medical professional for an accurate diagnosis.  Sharing symptoms and submitting to any required testing can help doctors determine what's causing your memory loss.  A few beneficial lifestyle strategies help to promote a healthy brain and a strong memory.

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Essential Fatty Acids: Benefits and Sources

by Cindy Gray

With an enthusiasm for better health on the rise in America, many people are making quality nutrition a top priority.  Essential fatty acids (EFAs) play a key role.  They are called "essential" because they are not made naturally by the body, but must be obtained through food or supplements.  Learning more about these important nutrients can help to ensure a nutritious diet and a healthy body.

The only way to obtain essential fatty acids is through foods or supplements.

Omega 3 Fatty Acids

Essential omega 3 fatty acids include alpha-linolenic acid (ALA).  The body converts ALA to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two more essential fatty acids; however, the process isn't very efficient.  Therefore, EPA and DHA are considered "conditionally essential."

Sources of omega 3 fatty acids include green leafy vegetables, beans, nuts, flaxseeds, citrus fruits, melons, and cherries which contain ALA.  Omega 3 sources of EPA and DHA include fatty fish like salmon, tuna, and mackerel, and other marine life, such as algae and krill.  Flax oil (ALA) and fish oil (EPA and DHA) supplements also make good sources of omega 3 fatty acids.

Omega 6 Fatty Acids

Linoleic acid (LA) is an essential fatty acid present in many leafy vegetables, seeds, nuts, and grains.  Oils like sunflower, safflower, corn, peanut, and canola oil also offer linoleic acid.  LA breaks down to gamma-linolenic acid (GLA) within the body or arachidonic acid (AA), two other essential fatty acids.  Natural sources of GLA include oils like black currant, borage, evening primrose, and hemp oils.  You can also obtain AA through consumption of eggs, fish and meat.

Related:  Three Surprising Seafood Sources of EFA’s

Health Benefits of Essential Fatty Acids

Essential fatty acids help promote a variety of functions in the human body including:

  • Cell development
  • Absorption of vitamins and minerals
  • Nourishment of skin, hair, and nails
  • Proper nerve function
  • Hormone production

EFAs and Disease

EFA deficiency has been linked to a number of diseases and disorders including:

  • Atherosclerosis
  • Diabetes
  • Eczema
  • Hypertension
  • Certain mental disorders like depression and bipolar disorder
  • Learning disorders
  • PMS
  • Rheumatoid arthritis

Studies show the consumption of EFAs can help improve these conditions.  For instance, it has been found that diets high in ALA, EPA and DHA can help protect against heart disease by lowering blood pressure, reducing cholesterol, and providing anticoagulant properties.  Research shows that supplementation with GLA can relieve symptoms of rheumatoid arthritis, and subjects with eczema are able to reduce their use of antibiotics and steroids for treatment of the disease.

People can consume large amounts of essential fatty acids with few side effects.  Occasionally some experience stomach upset, gas, or diarrhea, but these effects typically diminish over time.  Individuals on anticoagulant or blood thinning medications should check with their doctor before taking fish oil supplements as they can thin the blood.

While scientists continue to study how EFAs affect the health, it is clear they offer many benefits.  Whether consumed through a meal or taken as a supplement, EFAs are safe and well tolerated by the body. 

 

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Where Do Omega-3 Fatty Acids Come From?

by Institute for Vibrant Living

According to studies published in the American Journal of Clinical Nutrition, omega-3 fatty acids are among the most important nutrients we need for a healthy body and sharp mind. Not only do omega-3s lower the risk of heart disease and stroke, they also regulate cholesterol triglyceride levels, ease joint pain and support brain health. Let’s look at where these essential fatty acids come from.

Oily fish is a good source of Omega 3 fatty acids

Sources of Omega-3 Fatty Acids

Although there is no official recommended daily amount (RDA) of omega-3 fatty acids, the American Heart Association recommends 1gram per day for people with heart disease, and 2-4 grams per day for those using Omega-3 to lower triglyceride levels. Sources of omega-3 fatty acids include:

Fish

Fish and krill are the best sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the main omega-3 fatty acids we need for top health benefits. Enjoy fish in your diet two to three times a week to top up your levels of omega-3 fatty acids naturally. Sources include:

  • Salmon
  • Mackerel
  • Herring
  • Anchovies
  • Sturgeon
  • Sardines
  • Tuna
  • Freshwater trout

Unfortunately, many sources of fresh fish are polluted and contain traces of industrial toxins, poisons, heavy metals and polychlorinated biphenyls (PCBs). Tuna, sea bass and marlin are known to have levels of mercury that exceed the amounts approved by the Environmental Protection Agency. The exceptions to this potential health hazard are wild-caught Alaskan salmon and small fish such as sardines and krill that are lower down the food chain.

Even farmed salmon does not escape the problem of toxic pollution. In addition, the levels of omega 3 fatty acids it contains are only about half of that found in wild-caught fish.

Related:  Omega 3, 6 and 9: the Basics

Fish Oil

Fish oil supplements are an easy way to source omega-3 fatty acids. However, you need to check the source to avoid the same contaminants as fresh fish. In addition, fish oil supplements generally have lower levels of antioxidants than fresh fish.

Krill Oil

Krill are small marine creatures that have 48 times more potency for omega-3 fatty acids than fish oil. Krill naturally contains astaxanthin, which metabolizes with the EPA and DHA to make them more bioavailable in the body. In addition, krill fishing is completely sustainable and eco-friendly, making it a recommended source of those essential omega-3 fatty acids. 

What about Plant-Sourced Omega-3 Fatty Acids?

Plant-sourced omega-3 fatty acids come from flaxseed, hemp and chia which all produce alpha-linoleic acid (ALA). This is converted into EPA and DHA in the body, but it is a much less efficient way of obtaining the required amounts of omega-3 fatty acids.

Although plant-based omega-3 does not have the possible dangers of metal toxins found in marine animals, you need sufficient enzymes for the body to convert the ALAs for use in the body.

The best source of omega-3 fatty acids is to choose a high quality fish oil supplements from a reputable company who source their omega-3 from certified, sustainable Alaskan fisheries. 

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What’s Causing Your Memory Loss

by Health News

Although memory loss is a normal part of growing older, we don’t have to accept this as inevitable. Understanding the causes of memory loss and taking action are the first steps to minimize memory problems before they escalate. As well as allowing you to enjoy a full life, preventing memory loss can also save on medical costs and worry down the road.

Word games can help reduce memory loss

Causes of Memory Loss

Age-related memory loss is commonly attributed to early stage Alzheimer’s and dementia, but it can be caused by other social choices and medical problems such as:

Memory Loss Symptoms

Memory loss is defined as becoming more forgetful than normal. The aging process means that older people may take longer to remember things, particularly names of people and places. You may become more forgetful and absentminded, starting off to get something and forgetting what it was you needed. This is very different from dementia and Alzheimer’s disease, which are a form of brain disease.

Related:  Sleep Plays a Vital Role in Brain Health

Reducing the Risk of Memory Loss

Although dementia is currently irreversible, there are plenty of ways to help you improve your memory and reduce forgetfulness. First of all, ensure you are eating a healthy diet and sleeping well. Saturated fat is known to impair memory and concentration, while fresh fruit and vegetables are high in antioxidants to protect the brain cells from damaging free radicals.

If you feel your memory loss is caused by certain medications, consult your doctor about substitutes. Keep a record of the days you feel particularly woolly headed and see if it improves with a change of medication or activity. Treating depression can be helpful if depression is the root cause of your poor memory, although antidepressants may contribute to memory loss.

Taking daily supplements can ensure that your memory loss is not caused by a vitamin deficiency. A lack of vitamin B12, for example, can lead to pernicious anemia. Symptoms include tiredness, a yellowish skin tone, numbness or tingling in the hands and feet, difficulty maintaining balance and poor memory. Other health supplements are formulated to support brain health, cognitive function and memory.

Although our frenetic lifestyle means we have to remember far more in terms of passwords, multiple phone numbers and PINs, our brains are capable of far more than we ever require of them. Keep your brain active and alert with puzzles such as Sudoku or crosswords. Reading is another way to continually make use of words which can exercise and improve your memory.

Finally, try using mnemonics tricks using word association, rhymes, acronyms, colors and other devices to recall a word, name or information. It’s fun and with a little practice it can counter your memory loss.

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Are Fish Oil Supplements Good for the Skin?

by Institute for Vibrant Living

Don’t underestimate the benefits of omega-3 fish oil for skinWhoever said that “beauty is only skin deep” probably had beautiful skin! Skin is the body’s largest organ and millions of dollars a year are spent on creams, lotions and treatments to make it look glowing and wrinkle-free. However, it makes sense to treat the skin from the inside, as well as externally.  That’s where the benefits of omega-3 fish oil for skin come into play.

According to Laurie Tansman, a New York nutritionist at the Mount Sinai Medical Center, foods high in omega-3s such as oily fish, nuts and green vegetables, heal the skin and repair damaged cell membranes from the inside out.

Benefits of Omega-3 Fish Oil for Skin Irritation

So what can omega-3 fish oils do for the skin? Omega-3 fatty acids have anti-inflammatory properties, which is why fish oil is so good for our overall health. The benefits of omega-3 fish oil for skin quickly become apparent when you start taking a daily fish oil supplement.

Omega-3 fish oil reduces redness and limits irritation, moisturizing each skin cell naturally from the inside. These natural omega-3 oils are particularly effective for those who suffer from eczema, dermatitis and psoriasis, producing a clearer skin as the fatty acids encourage the skin cells to produce chemicals to control the inflammation.

Omega-3 Fish Oil for Dry Skin

Rich in polyunsaturated fats, fish oils are a natural source of moisturizer for skin, particularly if it is naturally dry. Its restores lost oils and locks in moisture to reduce fine lines and wrinkles.

In addition, fish oil supplements were used in a clinical study at Maryland Medical Center to show that taking fish oil can help those with sun sensitive skin (called photo dermatitis). Although sunscreen is essential for protection against the sun’s harmful UV rays, fish oil strengthens and supports that defense.

Related:  Omega-7: There's a New Healthful Omega Fat in Town

EPAs Improve Skin

There are three main types of omega 3 fatty acids:

Alpha-linolenic acid (ALA) sourced from plants, Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are both found in fish oils. EPA has been found to help reduce stress, a major cause of premature skin aging. By reducing the effects of stress on the whole body, EPAs indirectly provide further benefits of omega-3 fish oil for skin.

You don’t have to spend a fortune on expensive creams for healthy looking skin. Taking high quality fish oil supplements daily will soon provide you with beautiful, clear skin, and there’s a beauty bonus too. Omega-3 fish oils are also good for strong nails and a healthy head of hair. Beauty may seem to be only skin deep, but it definitely starts from the inside!

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6 Super Easy Ways to Get Rid of Indigestion Fast

by Cindy Gray

Indigestion affects most people at one time or another. It can range from mild discomfort below the ribs to severe pain that prevents you from sleeping. Understanding the cause of indigestion can be the first step in remedying this common health issue.

Indigestion is a common health issue

Causes of Indigestion

Indigestion is generally caused by what you eat. Spicy foods can be hard to digest, especially late in the evening. Fatty foods laden with oil and cholesterol may also be hard for the body to digest. Overeating and excess alcohol are further common causes of indigestion. These can all cause acid reflux or GERD, when the stomach contents and pancreatic juices flow back up the esophagus causing pain, irritation, inflammation or a burning sensation.

If none of these causes apply, there is a chance that your indigestion is caused by a medical condition such as a stomach ulcer, gastroparesis, irritable bowel syndrome or pancreatitis, so you should consult your doctor without delay.

Related:  Five Supplements that Help Heal Tissue Damage Caused by Acid Reflux

Treat Indigestion Naturally with:

  1. Fruit and Vegetables

Returning to a more wholesome diet based on fresh fruit, vegetables, legumes and whole wheat products can quickly remedy any ongoing problems of heartburn. In particular, bananas are high in potassium which alkalizes acid. They also prompt the stomach to produce more mucus which protects the stomach lining and esophagus. Apples also create an alkaline environment, reducing indigestion and acid reflux symptoms fast.

  1. Water

Sipping warm water can calm the stomach and aid digestion, particularly if the cause is overindulgence. However, you should not drink too much water or it may make you feel bloated.

  1. Peppermint Tea

Peppermint is a known digestive aid and is easily taken as peppermint tea to soothe indigestion. Immerse the peppermint tea bag in hot water for 3-5 minutes. Remove the tea bag and cool before slowly sipping this healthy remedy.

  1. Fennel Seeds

Fennel is particularly good for treating stomach upsets caused by spicy foods. Fennel neutralizes the acid and reduces nausea quickly and safely. Simply added ground roasted fennel seeds to a glass of water and drink twice a day until the indigestion has gone.

  1. Ginger

Ginger is another excellent treatment for indigestion, especially if it is caused by overeating. Ginger accelerates the digestive process by helping the digestive process juices break down the food, moving it into the intestine faster. Simply grate a little ginger root into a glass of warm water. Add a few drops of lemon juice and honey to taste, then drink it down.

  1. Apple Cider Vinegar

Apple cider vinegar is a versatile home remedy for all types of ailments including indigestion. Add one tablespoon to a cup of water sweetened with a little honey. Drink 3-4 times a day to relieve persistent indigestion naturally.

Of course, prevention is always better than cure, so try to work out what caused your indigestion, and take steps to avoid it in the future. 

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The Facts about Vitamin Deficiency Hair Loss

by Cindy Gray

Extra hair in the shower drain can cause some people undue stress and anxiety.  While there are a number of reasons for hair loss, sometimes vitamin deficiency is to blame.  Hair follicles need a steady supply of certain nutrients for optimal health, and a less-than-adequate diet can lead to excessive shedding.  Fortunately, vitamin deficiency hair loss is easily corrected with better nutrition and/or supplements.  

B vitamins, iron, omega 3 fatty acids, and vitamin D are all important for correcting vitamin deficiency hair loss.

The Growth Process

Hair on the head sprouts from specialized follicles, forming strands of condensed cells.  Normal hair growth follows a cycle which includes an active phase, a transitional phase, a resting phase, and a new growth phase.  During the last phase, follicles push out the old hair, and it sheds.  A vitamin deficiency or other condition that disrupts any part of the growth cycle can cause more shedding than is normal. 

Vitamins Important to Hair Health

Due to busy lifestyles, many people eat on the run or skip meals.  Nutrient-poor fast food and not eating at all can add up, resulting in a vitamin deficiency.  Low levels of any of the following nutrients can affect hair health

B Vitamins

A number of B vitamins help guard against vitamin deficiency hair loss.  B1 (thiamin), B2 (riboflavin), B3 (niacin), B7 (biotin), and B12 (cobalamin) all help promote stronger hair follicles.  In addition, vitamin B5 (pantothenic acid) makes hair more flexible and shiny, and B6 (pyridoxine) helps prevent dandruff.

Foods high in many B vitamins include dairy products, fortified whole grain cereals, leafy green vegetables, various meats, legumes, and nuts, but people can take a vitamin B-complex supplement to ensure adequate daily amounts of all of these nutrients and more.

Related:  The One Tactic that Can Stop Hair Thinning

Vitamin D

A study from Cairo University showed that women with Telogen effluvium (TE) and female pattern hair loss (FPHL) showed lower levels of vitamin D than women in a control group.  People can get most of the vitamin D they need through the sun, but inhabitants of northern regions or those who don't spend much time outdoors can benefit from foods rich in vitamin D and/or vitamin D supplements.  Wild-caught salmon, mushrooms, beef liver, and fortified grains are good sources of vitamin D.

Omega 3 Fatty Acids

Many people are deficient in omega 3 fatty acids, which help keep various parts of the body healthy, including the hair.  Good sources of these important fats include cold water fish like salmon, mackerel, and sardines; and plant sources like walnuts and flaxseed. 

Iron

In addition to vitamin D deficiency, the study from Cairo University also showed low levels of iron for women with TE and FPHL.  Because too much stored iron can also cause health problems, people should get this mineral from foods in lieu of supplements, unless otherwise specified by a medical professional.  Good food sources include clams, oysters, red meat, fortified cereals, soybeans, pumpkin seeds, and spinach. 

Excessive hair loss can be distressing, but sometimes it's only a side effect of nutrient deficiency.  People can correct vitamin deficiency hair loss by simply changing their diet.  Because excessive shedding is a symptom of several conditions, people dealing with this problem should consult with a medical professional for proper diagnosis and treatment options.

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Do You Have a Vitamin A Deficiency?

by Health News

It takes an entire alphabet of nutrients to keep the body healthy, and the list begins with vitamin A.  This important vitamin helps ensure that photoreceptors, or light-sensitive nerve cells in the eye's retina, function properly.  Vitamin A is also important to the health of the skin, lungs, intestine, and urinary tract, and it helps prevent infection.  Most people around the world get plenty of vitamin A through foods or multivitamins, but vitamin A deficiency is common in developing countries or in areas where people do not eat enough eggs or vegetables. 

Vegetables like carrots, sweet potatoes, and orange bell peppers help prevent vitamin A deficiency.

Problems with Vitamin A Absorption

While most cases of vitamin A deficiency come from inadequate nutrition, it can also be a side effect of certain health disorders.  Conditions like celiac disease, cystic fibrosis, blockage of the bile ducts, and some pancreatic disorders can diminish the body's ability to metabolize fats, which impairs vitamin A absorption.  

Related:  Five Myths about Vitamins

Vitamin A Deficiency Symptoms

The first symptom of vitamin A deficiency is a reduced ability to see in dimmer light, or night blindness.  If left untreated, foamy deposits called Bitot spots can form in the whites of the eyes, and people can develop xerophthalmia, a condition in which the whites and corneas of the eyes become thick and dry.  Softening and deterioration of dry corneas can result in blindness.  In fact, vitamin A deficiency is a common cause of blindness in developing countries.

Other vitamin A deficiency symptoms include:

  • Dry, scaly skin
  • Thickening of the lungs, intestine, and urinary tract
  • Frequent infection

Sources of Vitamin A

There are two types of vitamin A:  preformed vitamin A found in animal products and provitamin A found in fruits and vegetables.  Foods that contain vitamin A include dairy products, organ meats, fortified breakfast cereals, salmon, leafy green vegetables, and orange and yellow produce like cantaloupe, apricots, mangoes, carrots, sweet potatoes, and squash. 

Research

Studies show that people who consume high amounts of plant-based vitamin A (but not vitamin A supplements) may reduce risks for lung or prostate cancer.  On the flipside, smokers who consume high doses of vitamin A supplements actually can increase their risk of lung cancer.

Studies have found that vitamin A supplements can be valuable for deficient children in developing countries who contract the measles.  High doses of the vitamin reduce fever and diarrhea caused by measles and lower risks for death from the disease.

Dangers of Excessive Vitamin A

Just as vitamin A deficiency can have negative effects on the body, so too can having an excessive amount of vitamin A levels.  Side effects include cracked lips, dry skin, hair loss, headache, weak bones, and brain pressure.  Getting vitamin A from food rather than supplements helps because the conversion process is very slow.  However, if consumed in large quantities, carotenoids in orange and yellow fruits and vegetables can turn the skin yellow, particularly on the palms and soles of the feet.

Vitamin A is important to the human body in many ways.  To maintain good health, it is important to get enough vitamin A, but too much can cause problems.  People worried about vitamin A deficiency should see a medical professional for a blood test and treatment options.

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Are You Suffering from Vitamin C Deficiency?

by IVL Products

Vitamins and minerals play a significant role when it comes to obtaining adequate nutrition and staying healthy.  Vitamin C, also known as ascorbic acid, contributes to cell growth and repair, circulation, and iron absorption.  It is also important for the production of collagen, a protein found in blood vessels, skin, cartilage, ligaments, and tendons.  In most parts of the world, serious vitamin C deficiency (or scurvy) is relatively uncommon because vitamin C is found naturally in many foods and is added to other food as well.  However, smoking, excessive alcohol use, a compromised diet, or certain medical conditions can result in lowered levels of vitamin C in the body.

Foods like citrus fruits, papaya, bell peppers, and broccoli help prevent vitamin C deficiency.

According to medical center experts at the University of Maryland, vitamin C deficiency has been linked to various medical problems like atherosclerosis, certain cancers, gallbladder disease, and high blood pressure.  Animal studies also indicate that low levels of vitamin C can lead to biochemical changes in the body which affect behavior. 

A study from Vanderbilt University found that mice deprived of vitamin C showed depressive-like behavior, reduced movement and strength, and greater preference for sugar.  Behaviors returned to normal with restoration of vitamin C, with the exception of depressive-like symptoms.  

Signs of Vitamin C Deficiency

People with scurvy often develop anemia and swollen, bleeding gums.  Additional signs and symptoms that may indicate a vitamin C deficiency include brittle hair, easily bruised skin, and nosebleeds.

Related:  Vitamin E Deficiency

Sources of Vitamin C

Because it is water soluble, vitamin C is not stored by the body.  This means people need to get it through food or supplements.  Some excellent food sources of vitamin C include citrus fruits, mangoes, papayas, bell peppers, strawberries, broccoli, and kale.  Vitamin C supplements come in tablets, capsules, effervescent powders, and liquids.  People who depend on supplements for vitamin C should strive for 250-500 mg, twice a day. 

Vitamin C deficiency can result in a number of uncomfortable symptoms.  Fortunately, they can be prevented with the consumption of certain foods or supplements.  People who are concerned about a vitamin C deficiency should first consult with a health care professional to rule out other possibilities. 

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5 Signs and Symptoms You May Have a Vitamin D Deficiency

by Health News

When it comes to good health, people depend on vitamins.  Dubbed the "sunshine vitamin" because it is made by the body when exposed to the sun, vitamin D is important to the health in many ways.  It aids in the absorption of calcium and phosphorus, it helps maintain healthy bones and teeth, and it offers protection against the development of certain types of cancer, multiple sclerosis, type 1 diabetes, and high blood pressure.  Despite the many benefits of vitamin D, roughly 75 percent of American teens and adults have deficient levels.  Five signs and symptoms can help determine whether you may have a vitamin D deficiency.

1.  Darker Skin

According to research, vitamin D deficiency is more widespread among people with darker skin because pigmentation in the skin works like a natural sunscreen.  Therefore, people with darker skin need to spend more time in the sun than people with lighter skin to maintain healthy levels.

2.  Age of 50 Years or Greater

People age 50 and over tend to spend less time outdoors than younger people, which contributes to vitamin D deficiency in this age group.  In addition, aging skin makes less vitamin D when exposed to the sun, and the kidneys aren't as efficient in converting vitamin D into a usable form.

3.  Depressed Mood

A study in 2006 examined how vitamin D levels affected the mood of 80 elderly patients.  Those with the worst vitamin D deficiency were 11 times more likely to be depressed than patients with normal vitamin D levels.  Experts believe this effect may have to do with serotonin, a hormone in the brain associated with mood.  Research shows that serotonin levels rise with greater exposure to sunlight and fall when exposure lessens.

Related:  Three Hormonal Causes of Depression

4.  Excessive Body Weight

Studies have found that body fat collects vitamin D and keeps it from entering the bloodstream.  Research published in the International Journal of Obesity also showed that excessive body fat may inhibit the body's ability to use vitamin D effectively.

5.  Gastrointestinal Issues

Gastrointestinal conditions like Crohn's disease, inflammatory bowel disease, celiac disease, and gluten sensitivity can affect the body's absorption of fat.  Because vitamin D is a fat soluble vitamin, people with these conditions often have lower vitamin D levels. 

Vitamin D is an essential nutrient for good health.  While sunlight offers the best source, people can also obtain this valuable nutrient through certain foods or vitamin D supplements.  Good food sources include wild-caught salmon, mackerel, sardines, or vitamin D-fortified milk, yogurt, cereal, or juice.  When it comes to daily supplements, many experts suggest 600 to 800 IU for children and adults, but others recommend 1000 IU.

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5 Signs and Symptoms You May Have a Vitamin B12 Deficiency

by Cindy Gray

Vitamin B12 is one of the B-complex vitamins that are essential for good health.  The body uses it to manufacture red blood cells, nerve cells, and DNA, and vitamin B12 is important to metabolism and cardiovascular health.  Like many other vitamins, B12 is not manufactured by the body, which means people must get it from food or supplements.  Consuming inadequate amounts of this important vitamin, or problems with its absorption, can lead to a vitamin B12 deficiency, a condition that is somewhat common, especially among older people.  Read on to learn about five signs and symptoms of deficiency

Clams are just one of the many food sources that help prevent vitamin B12 deficiency.

1.  Weakness

One of the first signs of vitamin B12 deficiency is body weakness, a natural consequence of reduced levels of red blood cells.  Because weakness is a symptom of a variety of physical conditions, people should consult with a medical professional to rule out possibilities.

2.  Gastrointestinal Disorders

Certain gastrointestinal disorders like colitis, celiac disease, Crohn's disease, inflammatory bowel disease, and leaky gut syndrome can affect absorption of vitamin B-12.  Supplements and B-12 shots can help prevent vitamin B12 deficiency in people with these conditions.

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3.  Vision Loss  

Low levels of vitamin B12 can have a negative effect on the optic nerve, but supplements can help.  A study from Japan examining 28 patients with glaucoma showed improvements with a daily dose of 1500 mcg of vitamin B12 over five years.  The participants receiving B12 experienced reduced peripheral vision loss, more stable visual acuity, and better control over eye fluid pressure than participants that did not receive vitamin B12.

4.  Shortness of Breath

Failure to absorb vitamin B12 can result in a reduction of red blood cells that can lead to a condition called pernicious anemia.  Symptoms of this condition include shortness of breath and fatigue.

5.  Memory Loss

Vitamin B12 deficiency can impact brain function, causing symptoms like disorientation, difficulty thinking, and memory loss.  Research shows supplements can help. 

A study from Australian National University found that older adults who received supplements containing vitamin B12 and folic acid over two years experienced better results on tests for short-term and long-term memory than participants who did not receive the supplements. Researchers speculated that results might be due to lower levels of homocysteine, an amino acid linked to poor cognitive function.

Sources of Vitamin B12

Natural food sources of B12 all come from animal products and good options include clams, beef, turkey, oysters, chicken, trout, and salmon.  People who are vegan, vegetarian, or those with absorption issues can benefit from foods fortified with synthetic B12 or B12 supplements. 

People need vitamin B12 to stay healthy, but according to the National Health and Nutrition Examination Survey, about 23 percent of adults above the age of 49 have some level of deficiency.  People who are concerned about vitamin B12 deficiency should visit a medical professional for a blood test and treatment options.

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