Bilberry: Top 10 Health Benefits, Nutritional facts, Uses and Side Effects

Bilberry (Vaccinium myrtilus L.) is one of several well-known deciduous dwarf shrubs in the genus Vaccinium (family Ericaceae). Most of these shrubs live in mountainous, cool-temperate areas of Europe, Asia, and Northern America. It is also called huckleberry, whortleberry, and European blueberry. Bilberries can look anywhere from almost black to almost deep blue. The bilberry is a dark blue-black fruit between 5 and 9 mm in diameter and has a lot of seeds inside. Different medicines are made from both the fruit and the leaves.

Nutritional Facts

Bilberry is one of the healthiest berries you can eat. It is because it has a lot of anthocyanins and phenolic compounds like quercetin, tannins, pectin, and catechins. In addition, it has essential nutrients like alkaloids, carbonic acids, and vitamins A, B1, B2, C, E, and K. Its most valuable minerals are chromium, manganese, zinc, and iron. So, you can expect about 85 calories, 15 grams of natural sugar, and 4 grams of fiber in one cup of bilberries (148 grams).

Health Benefits of Bilberry

1. Effect on cancer

Anthocyanins, found in berries, can help treat and prevent cancer. An extract of bilberry was able to inhibit the growth of normal colon cells without having any effect on cancerous colon cells. According to a study that used DNA microarrays, treating macrophages with bilberry extract either turned on or turned off anti-inflammatory genes.

2. Heart-healthy

Bilberries contain anthocyanins, which prevent smooth muscles from contracting and platelets from sticking together. As a result, they could reverse the damage induced by ischemia and reperfusion in an animal model. In addition, in a human trial that involved 35 participants who consumed 100 grams of whole bilberries daily, platelet function, blood pressure, and cholesterol were significantly improved.

3. Anti-Inflammatory Effects

In several studies, anthocyanins have anti-inflammatory properties, the primary phenolic chemicals found in bilberry. Chronic inflammation has been linked to various age-related diseases, including cardiovascular disease and cancer. Inhibiting the activity of the proteasome, which is responsible for the degradation of cellular proteins, is one way to prevent this process.

4. Hypoglycemic Effects

The bilberry has properties that make it an antioxidant, anti-inflammatory, and lipid-lowering. Polyphenols found in berries have been shown to inhibit digestive enzymes like lipase, which reduces the amount of fat absorbed by the body. In diabetic mice, adding bilberry extract to their diet resulted in a decrease in serum glucose and an improvement in insulin sensitivity.

5. Better eyesight

Most older people have a lower quality of life because of age-related vision loss, caused mainly by cataracts and macular degeneration. By getting bilberry juice, scientists were able to stop the photooxidation of pyridinium disretinoid A2E, a pigment that breaks down when exposed to light. Instead, berries’ red, blue, and purple colors come from chemicals called anthocyanins. In addition, in a study of 50 people with mild senile cataracts, anthocyanins from bilberries combined with vitamin E stopped cataracts from worsening.

6. Effects that protect the brain

The effects of bilberry on blood vessels and inflammation will significantly affect the maintenance of neuromotor and cognitive function. Rats were given a commercial bilberry extract at a dose of 200 mg/kg intraperitoneally every day for five days. It increased the amount of triiodothyronine moved to different parts of the brain.

7. Antimicrobial Effects

Some naturally occurring substances are antimicrobial. For example, a study on wild berries found that bilberry juice stopped Streptococcus Pneumonia from sticking to human bronchial (Calu-3) cells. These results could affect how bilberry is used to treat organisms that antibiotics can’t kill.

8. Could lower blood sugar

People with type 2 diabetes often use bilberries as herbal medicine to lower their blood sugar levels. Experts think that the berries work like some blood-sugar-lowering drugs by stopping your gut from breaking down and absorbing carbs. In addition, studies on animals show that the anthocyanins in bilberries may also help the body make more insulin, which is needed to move sugar from the blood into the cells.

9. It May be good for the heart

Bilberries have a lot of vitamin K, which helps keep blood from clotting. As a result, it lowers your risk of heart attack or stroke. In addition, research in test tubes shows that the mix of anthocyanins in bilberries may help lower blood pressure. 

10. Helps with diarrhea

For many years, European doctors have used bilberry to treat diarrhea. Tannins in the fruit work as an anti-inflammatory and an astringent to help tighten and shrink tissues. It is thought to help ease the symptoms of diarrhea by reducing inflammation in the gut.

Uses

Fruits can be eaten immediately or turned into jams, fools, juices, or pies. In France and Italy, they are used to make liqueurs and are a popular flavoring for sorbets. In Poland, they are eaten fresh (mixed with sugar) or used to make jams or fill sweet buns called jagodzianka.

Side Effects

Most people think that bilberry extract and fruit are safe and have no known side effects. Because the anthocyanosides in this fruit may stop blood from clotting, taking it with blood-thinning drugs like aspirin may make you more likely to bleed. Bilberry extract is considered safe for most people when taken in average amounts. Rats have been given as much as 400 mg/kg of body weight without getting sick. People with bleeding disorders or who take medicines that thin the blood may be more likely to bleed.

CONCLUSION

Anthocyanins are phenolic chemicals that give berries red, blue, and purple colors. They have many health benefits, including antioxidant, anti-inflammatory, antitumorigenic, hypoglycemic, and antimicrobial effects. However, for clinical recommendations on using bilberry to treat chronic and infectious diseases, well-designed human trial must be done with standardized bilberry extracts.

Where to Buy

You can find it at grocery stores, health food stores, and online.

Shop on Amazon

DISCLAIMER OF MEDICINE

This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.

Beetroot Powder: Health Benefits, Uses and How to make

Beetroot powder is a superfood made by grinding raw beets at a low temperature. Thin beetroot slices are dried or dehydrated and then ground into a powder. Beetroot powder can add nutrients and color to sauces, smoothies, pasta, gnocchi, curries, cakes, muffins, or anything else you want.

Benefits of Beetroot Powder

1. Fiber is found in incredible amounts in beetroot powder.

Beetroot has a lot of vitamins, minerals, nitrates, and antioxidants for not too many calories. Beets have more fiber per cup than pears, apples, and a cup of strawberries. If you have IBS or are on a low FODMAP diet, it’s best to start with small amounts of beets to avoid worsening your symptoms.

2. There are essential minerals in beets.

Beet Root Powder, also known as Beet Powder, is full of vitamins, minerals, and antioxidants. So it’s convenient to receive the vitamins and minerals your body needs. Iron, manganese, and potassium are all essential minerals found in beetroot. The powder is also vegan and gluten-free, which makes it an excellent choice for people with special diets.

3. Contains a lot of vitamin C and folate.

Beetroots are also a good source of vitamins C and B9 (folate). Vitamin C and folate are vital to our bodies in many ways. Scurvy, for instance, can develop after three months of inadequate vitamin C consumption, and smoking can further impair vitamin C absorption. In addition, collagen, the structural protein in skin and ligaments, can’t be produced by the body without vitamin C. 

4. Rich in Nitrates

You can find Nitrates in beetroot powder. Nitrates increase blood flow, gas exchange, mitochondrial efficiency, and muscle contraction strength. People with high blood pressure, angina, or heart disease take nitrate medicines to relax their blood vessels and make them wider so that more blood can flow through them. A meta-analysis that looked at 22 different studies found that adding more beetroot juice lowered blood pressure by a lot. However, its long-term effects are unproven. 

5. It has a lot of antioxidants.

The beautiful color of beets comes from a group of antioxidants called betalains, which have also been linked to lowering oxidative stress. They also help the body’s natural way of getting rid of waste, which is why livers and kidneys worldwide love beets.

6. It helps keep the brain healthy

Beet powder, also known as a beet supplement, has improved mental clarity, physical performance, and overall energy levels. It’s full of antioxidants, which can help keep your cells from getting damaged. It’s also a source of nitrate, which can be turned into nitric oxide, which allows more oxygenated blood flow through the body.

7. Improves how well you exercise

Beet Root Powder is a natural source of dietary nitrates, which have been shown to improve exercise performance. This natural supplement might help you have more endurance and stamina to work harder. Beet Root Powder, also called Beet Powder, can help you get more out of your workouts.

Other Benefits

  • Increased Energy and Endurance Support Without the Use of Sugar, Caffeine, or Other Stimulants
  • Support Healthy Blood Pressure Levels
  • Possible Benefits to Respiratory Health Resulting from Production of Nitric Oxide
  • Promote Heart Health & Healthy Circulation
  • Helps Fight Free Radicals While Being a Rich Source of Vitamin C Also Provides Antioxidant Support
  • Contributes to a Healthy Immune System

How to make beetroot Powder

Ingredient: Beetroot

Instructions:

  • Begin by using sufficient water to give the beets a thorough washing. 
  • Be sure to peel the raw beetroots. 
  • Slice beet thinly or grate them.
  • Then, place them on a tray, and spread them out.
  • Dry the sliced or grated food in a food dehydrator, a convection oven set to a low temperature, or in the sun under a net to prevent insects from coming into contact with it.
  • Once dried, ground it into a fine powder in a mixer/ grinder.
  • Be sure to keep the beetroot powder in an airtight container to keep it fresher for longer.

Uses of Beetroot Powder

You can use beetroot powder differently, like soups, powders, gravies, or dry coatings. Instead of food coloring, use beet powder to improve cakes and desserts’ texture, color, and flavor. Putting a little of this powder on your cheeks is also a natural way to save money on expensive cosmetics.

Side Effects

Drinking beetroot juice can lead to red, purple, or pink urine or stools. People prone to oxalate-type kidney stones should be careful not to consume too much of the beet tops. The substances in beetroot powder have no known interactions with other medications. More significant amounts have not been studied for safety in pregnant or breastfeeding women.

Conclusion

Beetroot and beetroot powder is good for the body in many ways. In addition, it can improve the health of the mind and body in many ways, like making the liver work better, lowering blood pressure, and helping people lose weight. Therefore, if you are still considering including it in your diet, you should go ahead and give it a try. Perhaps you will be pleasantly pleased to learn that you enjoy it.

Where to Buy

You can find it at grocery stores, health food stores, and online.

Shop on Amazon

DISCLAIMER OF MEDICINE

This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.

Beetroot: Top 14 Health Benefits, Nutritional Facts, Uses and Side Effects

It is undeniable that beetroot is a “superfood” due to its high vitamin, mineral, and nutritional content. Beetroot can treat anemia, indigestion, constipation, piles, kidney problems, dandruff, gall bladder, cancer, and heart disease. Additionally, it is utilized as a medicinal plant and a culinary coloring. The contemporary beet’s predecessor was probably domesticated in the Mediterranean region.

Traditional folk herbal treatments have utilized beetroot to strengthen the circulatory and digestive systems. For example, Platina wrote in the Middle Ages that beetroot was beneficial for bad breath.

Nutritional Facts

Beetroots include 87% water, 8% carbohydrates, and 2%–3% fiber. 3/4 cup of raw beets contains 2–3 grams of fiber. Beetroot carbohydrates are mostly glucose and fructose, and some people can’t digest FODMAP fructans, producing stomach discomfort. Beets include plant components that may benefit health.

Betanin gives beets their red color. Leafy greens and beet juice are rich in inorganic nitrate. Cooked beet tops contain iron, vitamins C, A, magnesium, potassium, and folate.

Health Benefits

1. Lower Blood Pressure

Beets contain nitrates that the body converts to nitric oxide. Nitric oxide enhances blood flow, relaxes blood vessels, and lowers blood pressure. In 2015, 68 persons with high blood pressure drank 250 ml of beetroot juice daily. After consumption, blood pressure dropped considerably.

2. Increase Stamina

Beetroot and its juice improve the performance of your heart and lungs during exercise. Beets contain nitric oxide, which increases blood flow to your muscles. People who drink beet juice before exercising can exercise for 16% longer. In the human body, nitrates in beets are converted into nitric oxide, which reduces oxygen expenditure for low-intensity activities while increasing tolerance to high-intensity exercises.

3. May help fight inflammation

Beets contain pigments known as betalains, which have anti-inflammatory properties. Chronic inflammation is a root cause of obesity, cardiovascular disease, liver disease, and many forms of cancer. One study discovered that drinking 8.5 ounces (250 mL) of beet juice for two weeks significantly reduced several inflammatory markers, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a).

4. Boost Your Immune System

Beetroot is high in vitamin C, which increases the activity of white blood cells and strengthens our resistance to viral, bacterial, fungal, and protozoal infections. Fiber also aids digestion and reduces the likelihood of constipation.

5. Boost blood detoxification. 

Beetroot contains betalain pigments that support your body’s Phase 2 detoxification process. This process occurs when broken-down toxins are bound to other molecules so that they can be excreted from the body. Beetroot is valued worldwide for its ability to detoxify your body and thus purify your blood and liver.

6. May Control Blood Sugar Levels

Antioxidant beets contain alpha-lipoic acid. This compound may aid in glucose reduction and insulin sensitivity. According to an Iceland study, sugar beet fiber can help reduce hyperglycemia (34). In a UK study, beetroot juice reduced postprandial (after-meal) glycemia.

7. Cancer prevention

Betacyanin is a pigment found in beets that can stop cancer cells from growing. Beetroot juice helps stop or slow the cell changes that these chemicals cause. Nitrates are used to keep meat fresh, and eating them can lead to the body making nitrosamine compounds, which can cause cancer. Beetroot extract might be able to protect against breast and prostate cancers. It could be because beetroot has betanin, a type of betalain. 

8. Promotes brain health

The nitrates in beets may help the brain work better by making blood vessels wider, which brings more blood to the brain. As people age, their brains don’t get enough oxygen-rich blood to stay healthy. It has been shown that ingesting beet root powder or drinking beet juice can increase blood oxygen levels, enhancing cognitive performance. 

9. Beetroot helps to prevent respiratory problems

Beetroot’s high vitamin C content makes it a healthy addition to any diet and may even assist those with asthma to stay healthy. It also has natural beta carotene, which helps to prevent lung cancer.

10. Can Aid Digestion

For good digestion and gut health, it’s essential to eat enough fiber. Depending on a person’s age and sex, a single cup of beets can give them more than 8.81% of their daily fiber needs. In addition, a lower risk of developing chronic diseases like colon cancer, cardiovascular disease, and type 2 diabetes have all been associated with higher fiber intake.

11. It promotes weight loss

Beets can help you lose weight because they have fiber and nutrients like magnesium and potassium. They not only help the body get rid of toxins and prevent fluid retention but also speed up the metabolism and the body’s natural way of burning fat. So, if you add beet root powder to changes in your diet and exercise, you may be able to lose more weight than if you just changed your diet and worked out.

12. May Boost Energy Levels

Beets, which are high in water content and low in fat and calories, can be used to strike a healthy nutritional balance. Increasing your intake of low-calorie foods like this root vegetable has been associated with weight loss. In addition, drinking beet juice can improve physical performance in runners, swimmers, and cyclists by increasing their oxygen consumption by up to 16%.

Beetroot has been found to enhance the oxygen-carrying capacity of the blood and reduce the oxygen cost of exercise. It may also help reduce the muscle usage of adenosine triphosphate, which is the body’s chief energy source.

13. May Help Prevent Osteoporosis

Beetroot contains nitric oxide, which can help prevent certain lifestyle-related diseases, including osteoporosis. It also contains silica, which the body requires to utilize calcium efficiently. In addition, Supplemental betaine has been shown to reduce homocysteine levels and may have additional benefits, including bolstering skeletal health.

14. Prevents congenital disabilities

Since beets are full of B vitamins and folates, they can be tasty food for pregnant women to eat to help their babies usually grow. Beets are also full of folic acid, an excellent reason pregnant women eat them. Folic acid also helps keep babies from being born with problems in their neural tubes.

Uses of Beetroot

Beets lend their flavor well to both savory and dessert dishes. They can be blended into smoothies or infused in herbal teas. One of our favorite ways of enjoying dried beetroots is to simply snack on them. Using the following suggestions, you can enjoy the health advantages of beets without sacrificing their delicious flavor.

The following tips can help people eat beets in ways that are both healthy and tasty:

  • In a salad, combine beets and creamy ricotta.
  • Raw beets and carrots can be grated and served with a vinaigrette.
  • You can make an eye-catching purple dip with pureed beets and ranch dressing.
  • You can add the juice from a small beet to fresh apple or orange juice.
  • Serve roasted beets with a yogurt sauce that has mint in it.
  • Put some water in a bowl and microwave the beets for 10 minutes.
  • They are roasted with sweet potatoes and then added to couscous.
  • To make beetroot juice, peel the beets and blend them with fresh orange, mint, pineapple or apples, lemon, ginger, and water. People can then strain it to make it smoother.
  • Raw beets can be grated or sliced and added to coleslaw or a salad.
  • Slice raw beets and sprinkle them with chili powder and lemon juice.

Beets can be roasted, steamed, boiled, or pickled. But, of course, they can eat them raw as well.

There are several ways in which beetroot, one of the healthiest vegetables, can improve your health. When picking a beet, look for one that is heavy for its size and has no damage on the outside. If the tops of a beet are still green, the beet should look fresh and not wilted. These can also be eaten and have a lot of health benefits.

Side Effects

Your urine or stools might be red, purple, or pink if you drink beet juice. People who often get kidney stones made of oxalate should be careful not to eat too many beet tops.

Beeturia is a condition in which your urine might look pink if you eat too many beets. Even so, in sporadic cases, beets may cause allergies in some people. For example, when you eat red beets, your urine and poop may turn pink for a short time. However, it won’t hurt you and will go away on its own.

Your blood sugar can suddenly rise when you eat or drink too much. Also, the high amount of nitrates in these tubers may make some pregnant women sick. Having a lot of oxalates in your body can cause uric acid to build up and worsen gout.

Conclusion

Beetroots are full of essential vitamins and minerals that can help treat various illnesses. For example, they may delay the signs of aging before their time, lower blood pressure, help a pregnancy go well, reduce the risk of heart disease, and lower the risk of getting cancer. But overeating beetroot can cause kidney stones and interact with medicines that thin the blood.

Where to Buy

You can find it at grocery stores, health food stores, and online.

Shop on Amazon

DISCLAIMER OF MEDICINE

This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.

 

Bayberry Root Bark: Top 11 Health Benefits, Uses and Side Effects

Bayberry root bark was used as a medicine by Native Americans and in American folk herbalism. You can drink it or put it on your skin

Bayberry is a plant that grows in North America and the Caribbean. European settlers learned about the herb from Choctaws, who used it to make tea.

Bayberries grow well in sandy soil, pine forests, and wet areas. Because of this, both the Eastern U.S. and the British Isles have grown a lot. But before they knew what it could do for them, American colonists used the fragrant leaves of the bayberry to make candles. When the leaves are touched, they smell sweet.

Root nodes with bacteria that fix nitrogen make it possible for the plant to grow in soil with few nutrients. Because of this, red barberry berries have a strong taste and are full of vitamin C.

Health Benefits

1. Treat infections

Bayberry is used to ease a large variety of inflammation and infection in the body. It reduces fluid leaking into the digestive tract and thus helps to prevent watery stools. It also helps relieve common respiratory tract ailments, including sore throat, nasal congestion, and sinusitis.

2. Relieve Sinuses

Bayberry helps sinuses. The herb relieves sinus-related cold, flu, cough, and overactive mucous membrane. In addition, the herb stimulates our circulatory system and forces the body to discharge sinus mucus. Some use bayberry bark topically to relieve sinus pain and congestion.

3. Heart-healthy

Atrial fibrillation causes a rapid, erratic heartbeat and inadequate blood flow. Yoga, acupuncture, biofeedback, and barberry are excellent alternative treatments. For example, barberry’s active alkaloid berberine improves heart health, according to a 2015 study.

4. Diarrhea

Bayberry treats diarrhea. Bayberry’s astringent qualities ease symptoms faster than antibiotics, but antibiotics may kill intestinal bacteria better. Because bacterial diarrhea has dangerous repercussions, you should take bayberry with antibiotics. Bayberry can impair antibiotic efficacy. Before combining, see your doctor.

5. Digestive

Due to its astringent and emetic properties, bayberry treats indigestion, diarrhea, chronic gastritis, irritable bowel syndrome, and inflammation of the intestines. In the 1800s, doctors used this herb to make tea to treat digestive problems, especially diarrhea.

6. Combats Metabolic Syndrome

An imbalance between the body’s ability to eliminate free radicals by using antioxidants and the body’s ability to generate free radicals causes oxidative stress. Barberry supplements help reduce oxidative stress in persons with metabolic syndrome.

7. UTI Treatment

Bayberry reduces cramping, inflammation, irritation, and overall discomfort by promoting healthy function in the kidneys, bladder, and urinary tract. It is beneficial for treating kidney stones as well as gallstones. This component may be homeopathic or an auxiliary substanceG.I.

8. G.I. tract support

Berberine improves digestion and reduces gastrointestinal pain by relaxing intestine-lining smooth muscles. Barberry can treat both traveler’s diarrhea and food poisoning diarrhea.

Due to its astringent qualities, it may impG.I.ve G.I. disorders faster than antibiotics. In addition, berberine reduces bacterial diarrhea without adverse effects.

9. Liver, gallbladder cleansed

The liver cleanses the blood, digests fat, breaks down hormones, and stores vitamins, minerals, and iron. In addition, the gallbladder stores liver-secreted cholesterol-rich bile. Bile aids fat digestion.

Barberry boosts bile. Barberry increases bile output, enhancing liver and gallbladder health and lowering “bad” LDL cholesterol.

Diet can impede bile secretion. Berberine’s capacity to secrete bile is essential since cholesterol is eliminated through bile. Bile secretion eliminates waste.

10. Diabetes prevention

Berberine, found in bayberry, has positive effects on blood sugar and can prevent and improve diabetes. A study compared 500 milligrams of berberine twice daily for three months to metformin. Berberine improves insulin sensitivity by regulating adipokine secretion.

11. For Female Problems

It is also stated that you can use the bark root powder of bayberry to address issues unique to females, such as excessive menstrual flow and vaginal discharge. Female problem is one of the many medicinal uses of bayberry. For example, to treat vaginal discharge in women, it is typically applied as a douche.

Uses of Bayberry Root Bark

Ancient Egyptians used it to stop plagues and treat diarrhea.

You can make tea with dried roots, which have between 8% and 12% alkaloids in their extracts (berberine). Adults take two grams or the same amount of extract three times a day.

Make a tea from the root.

Like cedar, the root bark keeps bugs out of drawers and closets. You can keep mosquitoes away by burning the bark outside.

The whole tree is worth something. Candles are made from the stuff from boiling fruits that look like wax. The piney, earthy aroma characteristic of a bayberry candle originates there.

People use the root and bark of bayberry to make medicines. Choctaw people, for example, taught people who came to the New World how to boil bark to make skin infusions.

Side effects

High doses may cause nausea, vomiting, diarrhea, dizziness, fainting, nosebleeds, low blood pressure, and slow breathing. In addition, it can impair newborn liver function and aggravate jaundice. Patients with bleeding disorders or receiving blood-thinning medications should be cautious.

Consult your doctor before taking additional prescriptions, nonprescription, or dietary supplements.

Conclusion

Berberine, an alkaloid in barberry, is the primary component responsible for the plant’s medicinal properties. Therefore, you can use barberry as a herbal treatment. The most prevalent variety is the Japanese barberry, also known as Berberis thunbergii, and it is known to have powerful antibacterial, antifungal, antioxidant, and antiprotozoal effects.

Where to Buy

You can find it at grocery stores, health food stores, and online.

Shop on Amazon

DISCLAIMER OF MEDICINE

This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.

 

 

Vitamin D: Health Benefits, Sources and Deficiency

Vitamin D is also known as {calciferol}. It is crucial to the body’s capacity to control calcium and phosphorus levels. In addition to this, it contributes to the development of robust and healthy bones. You won’t find this D vitamin in many meals, but you can get it from fortified milk, fish, and other supplements.

Some foods naturally contain vitamin D, though it can be added to others or taken as a supplement. It is also made when ultraviolet rays from the sun hit the skin and start the process of making the vitamin.

Sources

Vitamin D is only in some foods. Calciferol can be as D2 or D3 in food and supplements.

A. Vitamin D2 source

1. Fish

Vitamin D2 is present in most healthy fish. Sockeye salmon, which live in the Pacific Ocean, has the most of it. Other fish that are good sources of calciferol is:

  • mackerel
  • tuna
  • cod
  • shrimp
  • salmon

2. Oil from cod liver

Cod liver oil is available in the livers of cod and other similar fish. It has a lot of vitamin E and vitamin A and is a great source. 

3. Added to Milk

Almost all pasteurized milk has Vitamin D2 added to it. However, most other dairy products, such as cheese and yogurt, don’t have Vitamin D2. 

4. Eggs

Whole eggs have a lot of vitamins, like Vitamin D2, in them. However, even though egg whites are often used in place of whole eggs, they are not a good source of Vitamin D2 because it dissolves in fat and is only in the yolk.

5. Orange Juice

Vitamin-fortified orange juice can be a good way for children who are picky eaters to get Vitamin D2. Most kids like to drink juice, and orange juice is one of their favorites. Read the label to find out what vitamins are in the food.

6. Cereal

Most of the big cereal companies add vitamins, like Vitamin D2. Check out cereals with whole grains and less than 5g of sugar per serving. Even though high-sugar cereals with lots of frosting and marshmallows may have vitamins, that doesn’t make them a good choice.

B. Vitamin D3 sources

When people are out in the sun, their body makes vitamin D3. The body releases vitamin D from its stores and sends it through the bloodstream if exposed to UV rays. More UV light means that your body makes more vitamin D3. But you must be careful because too much sun can cause skin cancer. Vitamin D3 is present in some foods, like milk and some orange juices. Sources are ;

  • Sunlight made mushrooms grow
  • Herring
  • Fresh fish
  • Mackerel and halibut
  • Cod liver oil
  • Egg yolks
  • Sardines
  • Beer liver

 

Health Benefits of Vitamin D

1. Bone Health:

High-dose vitamin D may prevent fractures in older adults. A systematic review examined the effect of calciferol supplements with or without calcium on hip fractures in older men and postmenopausal women 65+. Vitamin D with calcium showed some fracture protection. In addition, 800–5,000 international units per day of calciferol improve bone health. Low vitamin D can cause bone softening or rickets.

Deficits increase the risk of osteoporosis and fractures. Vitamin D improves musculoskeletal health by reducing fractures and falls in older adults.

2. Supporting immune health:

Getting enough vitamin D may help the immune system work well and lower the risk of autoimmune diseases. There are calciferol receptors on our immune cells, and studies have shown that vitamin D helps the immune system in many ways. Researchers think not getting enough calciferol for a long time could lead to autoimmune diseases like diabetes, asthma, and rheumatoid arthritis.

3. Vitamin D may regulate mood and reduce Facilitates hormones:

Vitamin D works in our bodies like a hormone and affects how our brains work. Deficient people seem more likely to have depression, seasonal affective disorder, severe mood changes during PMS, insomnia, and anxiety. Low levels of D3 can affect how the hypothalamus, pituitary, and adrenal glands work, which can stop the production of testosterone and estrogen.

4. It might support weight loss:

When obese, people follow a weight loss diet plan and take vitamin D supplements. As a result, they lose more weight and fat mass than those who only follow the diet plan. In addition, calciferol appears to affect body mass index. However, no evidence taking supplements can aid in weight loss.

5. Helps Fight Heart Disease

Vitamin D is essential for keeping inflammation and blood pressure in the body at healthy levels. Taking calciferol supplements hasn’t been shown to lower the risk of heart disease, but researchers are still looking into whether they might decrease heart disease complications. People who don’t get enough vitamins are more likely to get heart failure, coronary artery disease, and atrial fibrillation.

Those with severe vitamin D deficiencies are more susceptible to coronary artery disease, heart failure, and atrial fibrillation.

6. Cancer prevention

Calciferol inhibits tumor growth and slows its spread. Higher vitamin D levels are linked to decreased colon, pancreatic, prostate, and other cancer rates in humans. Calciferol insufficiency is linked to breast, colon, colorectal, bladder, and prostate cancers. Improving vitamin D and calcium nutritional status improves postmenopausal women’s cancer risk, according to studies.

7. Manages blood sugar, prevents diabetes

Vitamin D deficiency may impair pancreatic beta-cell activity and cause insulin resistance, leading to Type 2 diabetes (T2DM). A 2015 study found that calciferol replacement improves type 2 diabetes incidence, control, and complications. Calciferol helps pancreas cells produce insulin. The majority of study participants didn’t have calciferol insufficiency. Two years after supplementation, vitamin D blood levels were 54.3 ng/mL versus 28.2 ng/L.

A 2.5-year follow-up showed no significant changes in the T2DM level. This is in line with the idea that those with adequate blood levels may not benefit from more vitamin D, but those with low blood levels may.

Vitamin D Deficiency

Vitamin D deficiency happens when your body doesn’t have enough calciferol to run all the necessary processes.

How does our body make this vitamin?

Active vitamin D comes from sunlight, a specific type of cholesterol in our skin that transforms into the liver and kidneys. It is a highly complex process. 7-dehydrocholesterol is a type of cholesterol that is available in our skin. When UVB rays with wavelengths between 290 and 315nm hit 7-dehydrocholesterol, they change it into pre-vitamin. The kidneys add more hydroxyl groups to vitamin D3 to make calcitriol, the active vitamin form. 

What are the signs of not getting enough vitamin D?

Vitamin D deficiency starts with vague symptoms, so most people don’t know they have it until their doctor orders a blood test to check for it. However, signs show that calciferol affects your bones, mood, and immune system. 

Some of these symptoms are:

  • Back or bone ache
  • Tiredness 
  • Frequent infections (such as colds or flu)
  • Hair loss
  • Depression.
  • Muscle pain
  • Osteoporosis (bone density scans show bone loss)
  • Bad dental health
  • Long-lasting wounds
  • Memory loss
  • Cancer (colon)                             
  • Cardiovascular disese
  • Kidney disease
  • Asthma in children

Recommendation

800 IU is vitamin D’s daily value (DV) (20 mcg). According to the nutrition facts label on food packages, the amount of calciferol is given as a percentage of the DV. Therefore, it tells you how much vitamin D the food will provide you for the day. A study of pregnant women found that having enough calciferol may help reduce anxiety symptoms, improve sleep quality, and help prevent postpartum depression.

Conclusion

Even though UV light from the sun can help our bodies make vitamin D, that might not be the best way to meet your needs. The best way to ensure you get enough of the vitamin is to eat foods containing calciferol or take vitamin D supplements.

Where to Buy

You can find it at grocery stores, health food stores, and online.

DISCLAIMER OF MEDICINE

This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.

Vitamin C: Sources, Recommendation, and Importance

 

Vitamin C is an essential nutrient that you can get from fruits and veggies. Also, the body needs it to make bones, build blood vessels, and keep the skin in good shape.

 Vitamin C is ascorbic acid and water-soluble, meaning the body can only store a small amount at once. Because of this, the body needs vitamin C every day.

Sources

Citrus fruits: Of all citrus fruits, oranges have the most vitamins, but grapefruit, lemons, and limes can also help you get what you need for the day. In a cup of chopped red peppers, there are 190 milligrams of these vitamins, while in a half-cup of chopped yellow peppers, there are 155 milligrams. 

Dark green vegetables: Brussels sprouts and broccoli are two examples of dark green vegetables full of this vitamin. 

Tomatoes: Sun-dried tomatoes, which have about 40 milligrams per 100 grams, have the most of this vitamin. For example, there are 28.78 milligrams in a medium red tomato and 23.4 milligrams in a medium green tomato.

Kiwi fruit: This sweet little fruit has 132 milligrams of vitamin C, almost twice as much as oranges

Recommendation

The National Institute of Health says that mature adults over the age of 19 should take: • Men, 90 mg daily; • Women, 75 mg per day; • Pregnant women, 85 mg per day; • Breastfeeding women, 120 mg daily.

Adequate Intakes (AIs) are what the NIH recommends for kids:

• Babies aged 0 to 6 months: 40 mg per day. • Babies aged 7 to 12 months: 50 mg per day.

RDAs for vitamin C for teens and children are • Toddlers ages 1–3: 15 mg per day • Children ages 4–8: 25 mg per day • Children ages 9–13: 45 mg per day • Young adults ages 14–18: 75 mg per day • Female teens ages 14–18: 65 mg per day.

Importance

Wound healing: Collagen contains vitamin C a protein that is an integral part of connective tissue and helps wounds heal. Because of this, wound healing can’t happen without this vitamin.

Immune System: Vitamin C helps the immune system fight diseases and infections. Insufficiency of this vitamin makes your immune system weaker, and you’re more likely to get sick.

For teeth, bones, and cartilage: It helps fix and keep bones, teeth, and cartilage in good shape (the rubbery material that covers the ends of bones). People with osteoarthritis might also lose less cartilage if they take vitamin C.

Side Effects

Vitamin C pills taken by mouth are usually safe when taken correctly. But if you take too much of this vitamin, you might get sick, throw up, or have diarrhea; have heartburn; stomach pains or bloating; feel tired or sleepy; or even have trouble sleeping; get a headache; flush, or have a headache.

Some people who take vitamin C by mouth can get kidney stones, especially if they take a lot of it. Also, if you take more than 2,000 milligrams of oral supplements daily for a long time, you are more likely to have serious side effects.

Before you get any medical tests, tell your doctor that you are taking these vitamin supplements. High levels of vitamin C could change the results of some tests, like tests to see if stool contains blood or to check for diabetes.

Deficiency symptoms of Vitamin C

The main sign of a lack of this vitamin is scurvy. But besides scurvy, there are other things to watch out for:

• Fatigue • Slow healing of wounds • Constant pain • Swelling • Weakened bones • Low immune function • Hairs that look like corkscrews

Weight gain, rough, dry skin, shortness of breath, weakened blood vessels, depression, bleeding gums, loss of teeth, anemia, bruises easily, and red spots.

Summary

Vitamin C has been used to treat a lot of different diseases. For example, it is used to shorten the length and severity of the common cold. Of course, the best source is food, but if you need to, a supplement can help you reach your goals. Before you take one, talk to your doctor. The right dose depends on several things; this vitamin can affect how some drugs work.

 

Where to Buy?

You can find it at grocery stores, health food stores, and online.

DISCLAIMER OF MEDICINE

This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.

 

 

Barley grass: Top 10 Health Benefits, Uses and Side Effects

The leaf of the barley plant is called “barley grass.” It is also called barley leaves of barley greens. It has been studied a lot because it is good for your health, and you can find it in green juices and supplements. Fresh barley grass is hard to find, but it is available in powders, liquids, tablets, and gummies, among other things. The young, soft, green shoots that grow from a barley plant are known as barley grass. Health benefits include aiding in treating ulcerative colitis and boosting general immunity. 

Additionally, it helps keep the skin in good health and has revitalizing benefits on the entire body and other beneficial effects. 

Due to the high amount of the enzyme superoxide dismutase that it contains, barley grass is a miraculous tonic.

Shop on Amazon

Health Benefits 

1. May benefit the health of the heart

Barley grass contains soluble dietary fiber, which can assist in the removal of excess cholesterol from the body. Since it absorbs cholesterol before it can reach the bloodstream, it keeps blood cholesterol levels low while lowering the risk of cardiovascular disease. Participants who took 15 grams of barley leaf extract once a day for four weeks saw a decrease in the oxidation of bad cholesterol, a risk factor for heart disease.

2. Power to Fight Oxidants, Potentially

The extract of barley leaf can mop up harmful free radicals. Reactive oxygen species significantly influence the production of inflammatory cytokines. They have the potential to play an essential role in the development of diseases such as rheumatoid synovitis, arthritis, and gout. Oxidative stress is the root cause of a wide variety of chronic diseases. The antioxidant action of these radical scavengers can help delay the onset of some of these conditions.

3. Could Be Useful in the Fight Against Cancer

Extracts of barley grass have been shown to protect human tissue cells against the effects of carcinogens. The plant’s antioxidant activity or chlorophyll concentration may be its action method. According to a study that was completed in 2017 and published in the same year, apoptosis was induced in breast and prostate cancer cells by barley grass extract. Although these results are encouraging, further research into the anti-cancer capabilities of this compound is still required.

4. Immunity-boosting

The immune system gets a boost from barley grass. Consuming food regularly provides the nourishment necessary for the growth of healthy immune cells. As a result, a robust immune system can help to ward off infectious diseases, which also helps prevent inflammatory conditions.

5. Hyperlipidemia

It is hypothesized that beta-sitosterol works by reducing the intestinal absorption of cholesterol and accelerating the breakdown of cholesterol into bile acid. According to early evidence collected from animals and humans, total cholesterol and LDL cholesterol levels have decreased. To establish a firm conclusion, however, further clinical investigations are necessary.

6. Could Delay the Appearance of Aging Signs

It is believed that consuming barley grass can naturally increase cell regeneration without causing adverse side effects. Chlorophyll, vitamin B, iron, and phycocyanin, a blue pigment found in barley grass, are essential components that help enhance bone marrow and stimulate the production of white and red blood cells. This rejuvenating impact of barley grass also helps minimize aging by revitalizing the cells responsible for age-related skin damage and contributing to maintaining healthy and youthful skin.

7. Balances blood sugar

According to the findings of a few studies, barley grass may assist individuals in keeping their blood sugar levels in a healthy range. It’s possible that the presence of insoluble fiber, a form of fiber that doesn’t dissolve in water, has something to do with this. Despite this, research into barley grass and its effects is scant, and much of what does exist is decades old at best.

8. May promote weight loss

 It’s a rich source of fiber and a low-calorie option because barley grass is an excellent addition to a diet designed to help one healthily lose weight. Increasing the amount of fiber you consume has been shown in several studies to facilitate better weight loss. Regarding reducing body weight and body mass index (BMI), drinking barley grass juice was more beneficial than sipping a control beverage in rats.

9. Possible Protection from Ultraviolet Radiation

Barley grass contains superoxide dismutase enzymes that may be able to treat cells that have been damaged by UV light. Additionally, it might function as a safeguard against radioactivity’s effects. Barley grass juice is frequently advised to be drunk before and after exposure to further protect against the radioactive damage caused by x-rays.

10. Health of the Bones

Calcium is the primary component that goes into the formation of bones; therefore, including foods rich in calcium in your diet is essential for maintaining healthy bones. Because it contains calcium, barley grass can help prevent or reverse the effects of osteoporosis. Additionally, it can assist in maintaining the health of your teeth, mainly when mixed with the phosphorus that is also included in barley grass.

Shop on Amazon

How to Use Barley Grass

You can grow your barley grass and juice it yourself or buy it as a powder to add to smoothies, protein shakes, or cocktails at one tablespoon each. 

Consume the juice of barley grass on its own.

Side Effect

Some people may react sensitively to the barley grain with symptoms including vomiting, itching, and burning sensation in the throat and mouth. 

Suppose you have gluten sensitivity or celiac disease. In that case, you should avoid any product made with barley grass that does not categorize it as gluten-free. In addition, people with specific conditions might be unable to handle the high doses of particular vitamins and minerals in this product, like potassium, vitamin K, and phosphorus.

Conclusion

Although additional human research is needed to establish its advantages, it is high in several vital nutrients. As a result, it can potentially encourage weight loss and help better blood sugar control.

Where to Buy?

You can find it at grocery stores, health food stores, and online.

DISCLAIMER OF MEDICINE

This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.

Ashwagandha: Top 12 Health Benefits, Uses and Side Effects

Ashwagandha has chemicals that may help relax the brain, reduce swelling, lower blood pressure, and change how the immune system works. As a result, people use the herb to treat various problems, such as sleeplessness, aging, anxiety, and many more. Also, you can use extracts or powder made from the root or leaves to treat several conditions, such as anxiety and problems with getting pregnant. Ashwagandha, or Somnifera dunal, is a popular herb used in Ayurvedic medicine that helps the body adapt. It is valued for its anti-inflammatory, antidepressant, anti-anxiety, and neuroprotective effects.

In India, It is known as “stallion strength” because it has long been used to boost the immune system after getting sick. Ashwagandha is a safe herb that is becoming more popular in the U.S. because it helps people feel less stressed and anxious. The herb is essential to Ayurveda, India’s traditional medicine system. It has been used as general medicine in India for hundreds of years, but scientists recently found that it can reduce inflammation and fight free radicals.

Health Benefits of Ashwagandha

1. Improves Underactive Thyroid Function

Improves the Function of a Slow Thyroid, Ashwagandha root extract has been shown to help people with Hashimoto’s disease or a slow thyroid. Researchers found that the herb extract changed the levels of stimulating thyroid hormone (TSH) and thyroxine (T4) in the blood compared to the placebo. In another study, people with bipolar disorder took the herb for eight weeks to improve their brain function.

2. Stress and anxiety reduction

Ashwagandha is a stress-relieving adaptogen. In 2009, researchers found it equivalent to lorazepam and imipramine without side effects. In both groups, there are no or very few harmful effects. Stress hormones like Hsp70, cortisol and c-Jun N-terminal protein kinase can be controlled by ashwagandha (JNK-1). It decreases the hypothalamic-pituitary-adrenal (HPA) axis, which governs the stress response. But there isn’t enough information to determine the best dose and form for treating neuropsychiatric disorders like anxiety and stress. 

3. Balances Blood Sugar Level

Ashwagandha root and leaf extracts have been studied for their anti-diabetic effects, which are made possible by the presence of phenolic compounds, such as flavonoids. A review of 24 studies found that treatment with The herb significantly lowered blood sugar, A1c (HbA1c), insulin, hemoglobin, blood lipids, and oxidative stress markers. In addition, some of the compounds in ashwagandha are thought to have anti-diabetic solid effects and may help your cells take up glucose from your bloodstream.

4. Reduces Brain Cell Degeneration and Improves memory

Ashwagandha root extract contains powerful antioxidants that destroy the free radicals that cause aging. Early evidence suggests it could improve cognitive function in some populations, including older adults with mild cognitive impairment and people with schizophrenia.

5. Increases men’s fertility and testosterone levels

Studies have shown that ashwagandha can help raise men’s testosterone levels. It has been shown that giving it to infertile men improves the quality of their sperm and brings their reproductive hormone levels back into balance. More research and high-quality studies are needed to confirm the possible benefits for male fertility.

6. Aids in Fighting Cancer

It has been shown that ashwagandha extract can help stop the growth of cancer cells, which is one of the world’s most common types of cancer. In addition, in an animal study published in the Journal of Ethnopharmacology, more white blood cells were found in the body. This means the immune system can better protect the body from disease and other harmful invaders when taking the herb.

7. Increases Stamina and Endurance

In conducted studies, Ashwagandha root extract can help improve concentration, motivation, and stamina. It can also help increase muscle mass and strength, which could be helpful for resistance training. In addition, they find it to relieve joint pain related to rheumatoid arthritis and general arthritis in clinical trials.

8. Sharpen Focus and Memory

Ashwagandha may improve cognition, memory, and motor skills. For example, small studies showed that ashwagandha improved cognitive and psychomotor reaction times. However, these findings came from relatively modest research. 

In one study, ashwagandha increased participants’ attention spans and immediate and general memory.

9. May reduce inflammation

Ashwagandha contains compounds, including WA, that may help reduce inflammation in the body. WA targets signals called nuclear factor kappa B (NF-κB) and nuclear factor erythroid 2-related factor 2 (Nrf2). It may also help reduce levels of inflammatory proteins such as interleukin-10 (IL-10).

10. Immune-boosting

Ashwagandha can enhance your immune system and reduce inflammation since it reduces stress hormones. In addition, animal and lab studies demonstrate it boosts immune function by increasing immunoglobulin synthesis.

It suppresses pro-inflammatory cytokines to promote anti-inflammation. This adaptogenic herb may help cure inflammatory conditions by downregulating the immune system.

11. Antidepressant

Ashwagandha helps with anxiety, stress, and depression. The plant enhances stress resistance and self-assessed life quality, according to research.

In a 2000 rat research, ashwagandha was compared to imipramine. When rats were tested for “behavioral despair” and “learned helplessness,” it had antidepressant effects similar to imipramine.

Ashwagandha can be used to treat clinical depression, researchers determined.

12. Boosts muscle size and strength.

Ashwagandha root extract can help people who do resistance training or other exercises that can be hard on their muscles. In 2015, the Journal of the International Society of Sports Nutrition published a study that showed that treatment increased muscle mass and strength. In one study, the people who took part got faster and more robust, and their body fat percentage and cholesterol levels went down.

Side Effects

Ashwagandha has a lot of steroidal lactones or withanolides, like withanolide A and withaferin A. There are more of these compounds in some parts of the plant than in others. It is considered safe for human consumption when taken in appropriate therapeutic doses. You shouldn’t use ashwagandha if you are pregnant, breastfeeding, or have a weak immune system. Some people can’t handle it because they’re allergic to nightshades or certain types of grass.

Toxic overdose can cause stomach upset and possibly vomiting and diarrhea. Check where your herbs came from, especially if you are buying capsules.

Conclusion 

Ashwagandha is a traditional Indian medicinal herb used for hundreds of years and may have many health benefits. Some studies show that it may help with several health problems, such as reducing stress and anxiety and making arthritis better. It is considered relatively safe for most people, but it is not appropriate for everyone, so consult a healthcare professional.

Where to Buy Wild cherry bark?

You can find it at grocery stores, health food stores, and online.

DISCLAIMER OF MEDICINE

This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.

 

Vitamin B: Benefits, Sources, Recommendation, and Deficiency.

 

 These vitamins are a class of water-soluble vitamins that all play essential roles in cellular metabolism and good health. Its sources are yeast, the beginnings of seeds, eggs, liver, meat, and vegetables.

Components

• B1 (thiamine). Its sources are pork, sunflower seeds, and wheat germ are among the most nutritious foods.

• Vitamin B2. Riboflavin-rich foods include organ meats, beef, and mushrooms.

• B3 (niacin). It is involved in cellular signaling, metabolism, and the production and repair of DNA. Chicken, tuna, and lentils are examples of food sources.

• B5 (pantothenic acid). Pantothenic acid, like other vitamins, helps your body obtain energy from food and is involved in hormone and cholesterol production. Good sources include liver, fish, yogurt, and avocado.

 B6 (pyridoxine). This vitamin breaks down amino acids, makes red blood cells, and makes neurotransmitters. 

• B7 (biotin). Foods such as yeast, eggs, salmon, cheese, and liver are sources of this vitamin.

• B9 (folate). Abundant in foods such as leafy greens, liver, beans, and folic acid supplements.

• B12 (cobalamin). It is the most commonly known vitamin, and it is essential for neurological function, DNA production, and red blood cell development. Sources are fortified cereal, beef, tuna, sardines, eggs, fortified yeast, milk, and salmon.

 Benefits Of Vitamin B

  •  Immune system booster – Vitamin B1 is known as an anti-stress vitamin because it works to protect the immune system.
  •  May reduce inflammation.
  •  Stimulate red blood cell growth – These vitamins are for cell production and development. These cells are essential for bodily function because they transport oxygen to tissues throughout the body.
  •  Reduce the adverse effects of stress – B vitamins aid in the production of norepinephrine, a hormone that aids stress management.
  • It boosts our energy naturally- We all require these vitamins to convert the food we eat into energy that our bodies can use. 
  • It promotes healthy memory and brain function.
  • It promotes good skin and hair health- These vitamins are necessary for maintaining skin health and preventing hair thinning and loss.
  •  May reduce stroke risk – Research has linked these vitamins to a lower risk of stroke. 
  •  May help prevent migraines – A recent study looked at vitamin B-2 on migraines and found it was well-tolerated and effective at reducing migraine frequency in adults.
  •  Improve cell health – Vitamin B1 is essential for cell growth, development, and function, and vitamin B2 aids in the fight against free radicals, which are particles in the body that cause cell damage.

Adverse Effects

  •  High blood sugar levels. Taking enormous amounts of nicotinic acid, a synthetic form of vitamin B3 raises blood sugar. In addition, it can interfere with diabetes medications. Therefore, high nicotinic acid doses should not be utilized by people with diabetes or high blood sugar (measuring 1,000 mg or more).
  • Nicotinic acid excess. Nicotinic acid overdose can also result in low blood pressure, fatigue, headaches, rashes, and liver damage.
  •  Nicotinamide excess. High doses of nicotinamide, another form of vitamin B3, can result in diarrhea and bleeding. Amounts greater than 3,000 mg may result in vomiting and liver damage.
  •  Excessive folic acid taking more than 1,000 mcg per day can mask anemia caused by a lack of vitamin B12.
  • A high-dose B-complex supplement can also cause the urine to turn bright yellow. However, this is a temporary and innocuous effect. The color will return to normal once the kidneys have eliminated the excess vitamins.

Recommendations

According to a trusted source, the recommended daily intake for women is:

  • B1: 1.1 mg
  • B2: 1.1 mg
  • B3: 14 mg NE
  • B5: 5 mg
  • B6: 1.3 mg
  • Biotin: 30 mcg
  • Folic acid: 400 mcg 
  • B12: 2.4 mcg

For men’s daily intake:

  • B1: 1.2 mg
  • B2: 1.3 mg
  • B3: 16 mg 
  • B5: 5 mg
  • B6: 1.3 mg
  • Biotin: 30 mcg
  • Folic acid: 400 mcg 
  • B12: 2.4 mcg

Some older people and women who are pregnant may need more B vitamins. Your doctor can tell you how much to take based on your needs.

Deficiency Symptoms

  • Fatigue
  • Weakness
  • Confusion
  • Memory loss
  • Behavioral changes
  • Mental health problems
  • Shortness of breath
  • Decreases red blood cells
  • Pale skin
  • Indigestion
  • Heart palpitation

Where to Buy

You can find it at grocery stores, health food stores, and online.

Disclaimer of  Medicine

This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.

Vitamin A: Functions, Sources, deficiency, dosage, and side effects

Contrary to popular belief, Vitamin A is a class of fat-soluble chemicals that includes retinol, retinal, and retinyl esters. As a result, vitamin A is commonly regarded as a specific nutrient.

This vitamin comes in two forms: provitamin carotenoid found in plants and preformed vitamin found in animals. It is inactive and must be converted to retinal and retinoic acid before it can be helpful. In addition, it also dissolves in fat and stores it in the body’s tissues for later use.

The vast majority of this vitamin stored in our body is in the form of retinyl esters in the liver. Then, this ester dissolves into all-trans-retinol, which binds to retinol-binding protein.

 Functions

  • It promotes cell growth, immune function, and fetal development and is beneficial to the eyes.
  • One of the most well-known benefits of this vitamin is that it helps maintain healthy eyes and vision.
  • It also aids in the maintenance of surface tissues such as the skin, intestines, lungs, bladder, and inner ear.
  • As a result of its antioxidant properties, carotenoids-rich fruits and vegetables may protect against cancer.
  • A study shows that retinoids can inhibit the growth of cancer cells, including bladder, breast, and ovarian cancer cells.
  • As it aids in forming sperm and eggs, vitamin A is essential for male and female reproduction.
  • It is essential for pregnant women’s health, developing children, and those trying to conceive.

Deficiency

Insufficient of this vitamin is not common in developed countries, unlike in developing countries where people have limited access to preformed vitamin and provitamin carotenoids in their diets.

  • Based on the World Health Organization, deficiency of this vitamin is the primary cause of preventable blindness in children worldwide.
  • A lack of this vitamin also increases the severity of illnesses like measles, diarrhea, and the risk of death.
  • A deficiency of this vitamin hurts the fetus by slowing growth and development, increasing the risk of anemia and death in pregnant women.
  • Skin problems such as hyperkeratosis and acne are less severe symptoms of vitamin A deficiency.
  • Premature infants, people with cystic fibrosis, and expecting or breastfeeding women in developing countries are all at risk of this vitamin deficiency.

Food resources

A variety of foods contain preformed vitamin and provitamin carotenoids. However, your body utilizes plant-based carotenoids less readily absorbed and used than preformed vitamins.

Genetics, food, overall health, and drugs influence your body’s ability to change carotenoids, such as beta carotene, into suitable forms of this vitamin. As a result, vegans and others who follow a plant-based diet should be cautious about consuming enough carotenoid-rich foods. The following foods contain preformed vitamins:

  • Eggs’ yolks
  • Bovine liver
  • Liverwurst
  • Butter
  • Liver oil from fish
  • A chicken’s liver
  • Salmon
  • Cheddar cheese
  • Liver-based sausage
  • King of the mackerel
  • Trout
  • Carotenoids in vitamins are given below:
  • Sweet potato
  • pumpkin
  • Carrots
  • kale
  • Spinach
  • Dandelions greens
  • Collards and greens
  • Cantaloupe
  • Papaya
  • Red bell peppers

 Dosage recommendation

 The required Dietary Allowance for vitamin A is 900 mcg for men and 700 mcg for women per day. If you eat a lot of natural foods, you can quickly meet this intake level. A well-balanced diet is an excellent way to ensure that your body receives adequate amounts of this essential vitamin. Conversely, it can have severe or even fatal consequences. If pregnant, do not take this vitamin without consulting your doctor.

Moreover, infants require it for normal development, but excessive amounts can result in congenital disabilities. Therefore, you may need to take a prenatal vitamin designed for pregnant women. Consult your doctor before using this medication if you are breastfeeding. The dose requirements may change while you are nursing.

Toxicity levels

To avoid toxicity, adults should not exceed the Tolerable Upper Intake Level of 10,000 IU (3,000 mcg) per day. Though consuming too much-preformed vitamins from animal sources such as the liver is possible, toxicity is more commonly associated with over-supplementation and treatment with drugs such as isotretinoin. In addition, this vitamin is fat-soluble, stored in our body, and can accumulate to dangerous levels over time. Acute toxicity develops quickly after ingesting a single extremely high vitamin. Chronic toxicity happens when more than ten times the RDA is taken over a long period. Although less common than chronic toxicity, acute toxicity is associated with more severe symptoms such as liver damage, elevated cranial pressure, and even death. To avoid toxicity, refrain from taking a high-dose supplement containing this vitamin. Ask a healthcare professional before taking the supplements because too much of this vitamin can be dangerous. The toxicity can cause liver damage, vision problems, nausea, and even death. If you’re taking high-dose supplements, make sure a doctor prescribes them.

 

How to consume

Follow the label’s instructions or the advice of your doctor. A vitamin A injection is given to a muscle. A healthcare provider can administer the injection if you cannot take the medication orally. Please read the information that came with the vitamin carefully and follow it. If you are unsure about something, consult your doctor or pharmacist. The recommended dietary amount of this vitamin increases with age. Ask a health professional if you have concerns about providing a child with this vitamin. The pill should not be crushed, chewed, broken, or opened; instead, it should be swallowed whole. Combining similar vitamin preparations may result in a vitamin overdose or other dangerous side effects. Store at room temperature, and keep moisture, heat, and light away.

Side effects

If you have hives, difficulty breathing, or swelling of your face, lips, tongue, or neck, seek medical attention immediately. When you notice these signs, call your doctor:

  • High fever
  • Excessive sweating
  • Extreme exhaustion
  • Swings in mood
  • Nausea, vomiting, and appetite loss
  • Changes in your menstrual cycle
  • Perplexity or irritability
  • The occurrence of double vision
  • Soreness in the mouth and bleeding gums
  • Convulsion,
  • Hair loss, peeling skin, and skin discoloration.

A high dose in children can result in:

  • Growth problems in children
  • Drowsiness, including loss of consciousness and vision problems.
  • High fever and chills
  • Mucus cough, chest pain, and breathing difficulty
  • Vomiting, nausea, or diarrhea
  • Blister

Where to Buy

You can find it at grocery stores, health food stores, and online.

DISCLAIMER OF MEDICINE

This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.