Month: February 2015

Elixir of life: Vitamins & Minerals – Part II: Vitamins

The first part of this three part blog was an overview of vitamins and minerals. This part we take a closer look at the types of vitamins and their role.Vitamins are classified broadly into two categories water-soluble and fat-soluble. You need to know this for example if you’re supplementing your vitamin requirement via supplements as fat soluble vitamins are better absorbed if taken with food. Let’s have a closer look at the two types.

Water-soluble vitamins

  • B vitamins

  • Biotin (vitamin B7)

  • Folic acid (folate, vitamin B9)

  • Niacin (vitamin B3)

  • Pantothenic acid (vitamin B5

  • Riboflavin (vitamin B2)

  • Thiamine (vitamin B1)

  • Vitamin B6

  • Vitamin B12

  • Vitamin C

Why are they important

Water-soluble vitamins play a host of different tasks in the body. One of the most important being the release of energy from the food you consume Still others help in maintaining tissue health. Here are some examples of how different vitamins help you maintain good health:

  • Release energy: Several B vitamins form the bases of certain co-enzymes. These co-enzymes aid in the metabolism of fat and carbohydrate in turn liberating energy.

  • Proteins synthesis and new cell generation. Vitamins B6, B12 along with folic acid help in metabolising amino acids (the building blocks of proteins) and help in cells division and multiplication.

  • Building collagen. Vitamin C plays an important role in build collagen. Collagen plays a vital role in healing wounds, supporting walls of blood vessels, and forms the base for bones and teeth.

Words to the wise

It is generally believed that, our body does not store water-soluble vitamins. However, it might be true in the case of some of the water soluble vitamins but not all. Some of them can stay in the body for extended periods of time. For instance, Vitamin B12 is stored in the liver and you might have several years’ worth of this vitamin in your body at any given stage. Vitamin B12 is not the only one, folic acid and vitamin C reserves could last for a couple of days as well.

Generally, though, the stock of these vitamins would require replenishment every few days.

A word of caution:

Though the risks associated with excessive intake are low in water soluble vitamins, there is however a small risk associated with excessive intake of some of these vital micro-nutrients. Through the chances of this happing through food alone are virtually zero, the risk is quit real when it comes to supplements. For instance, a B6 dose that’s well over RDA can cause damage to the nerves, in turn causing numbness and even weaken the muscle.

Fat-soluble vitamins

As the name suggests Fatty foods and oils are reservoirs for fat-soluble vitamins. Within the body, these vitamins are stored primarily in the fat tissues. The liver is organ that holds these vitamins.You can think of these vitamins as being time-released. Unlike most water soluble vitamins these can be stored in the body and you may replenish your reserves weeks and even months apart and still get your fill. Your body accumulators the excess and doles it out when needed.

The four fat-soluble vitamins

  • Vitamin A

  • Vitamin D

  • Vitamin E

  • Vitamin K

Why are they important

Collectively these quartets of vitamins promote eyes, skin, lungs, gastrointestinal tract, and nervous system health. In additions to these fat-soluble vitamins play a pivotal role in:

  • Building strong bones: together vitamins A, D, and K play a pivotal role in the process of bone formation.

  • Shield the vision: Vitamin A is probably the most important nutrient for the eyes. It aids in keeping the cells healthy and provides protection for the vision.

  • Guard the body: Vitamin E also acts as powerful antioxidant. It helps mop up free radicals which can damage healthy cells and provides for complete well-being.

A word of caution

As the body store excessive fat-soluble vitamins over long periods of times, the risk of toxicity are very real with these vitamins. As is the case with water-soluble vitamins there is very little chance to reach these via diet alone. But if you’re taking supplements you need to be very careful.

Elixir of life: Vitamins & Minerals – 1

So what’s the big deal about vitamins and minerals any ways? Do you really need to worry about getting adequate amounts of these “essential nutrients”?

Let’s have a look at what the fuss is all about. Vitamins and minerals together are called “essential nutrients” because they perform literally hundreds of different functions in the body.

This three part blog will arm you with all the information that you will ever need on these “essential nutrients”. Let’s start with an overview of the functioning of these micro nutrients as a whole. In the later parts we will take a closer look at the vitamins and minerals individually.

Now that we have the importance of these micro nutrients, let’s get a couple of things down:

  • Eating a well-balanced diet still remains the best way to get adequate quantities of these essential nutrients.

  • Like all things in life there is a fine line between getting the right quantity and having too much which can cause several complications.

Essential nutrients for your body

These nutrients are essential for your body as they provide the raw material that is required to produce bones, muscle, skin as well as adding in a number of life-supporting processes. Together these 30 odd vitamins, minerals, and dietary nutrients are essential for survival and must be sourced from external sources as the human body cannot produce them in sufficient quantities on its own.

In addition, these nutrients together work synergistic-ally to perform hundreds of additional roles in the body, they support healthy bones, aid in the healing process, and bolster your immune system. They also play a vital role in converting food into energy, and help repair damaged cells.

What if you don’t get adequate amounts of these micro-nutrients?

Having gotten the importance part out of the way let’s look at what can happen if you don’t get the adequate quantities of these essential nutrients. Vitamins and minerals are also known as micro-nutrients because they are only required in minute quantities. Yet failing to meet the adequate quantity of these nutrients virtually guarantees diseases. Let’s look at a few examples:

  • Scurvy: Used to be prevalent in sailors as the job enlisted months on end at sea without access to fresh fruits or vegetables rich in vitamin C— the disease is marked by bleeding gums and lethargy of scurvy.

  • Blindness: Failing to get adequate quantities of vitamin A can cause blindness. Blindness due to vitamin A deficiency is still prevalent in a number of countries in the developing world.

  • Rickets: This disease is caused by a deficiency of vitamin D, a condition that causes the bones to become soft and weak which in turn can cause skeletal deformities such as bowed legs.

Okay enough fear mongering; let’s look at the benefits of a well-balanced diet that provides for the adequate quantities of these essential nutrients. Just to name a few:

  • Strong bones: together vitamins D and K along with calcium, phosphorus and magnesium help build strong bones that are more resilient to fractures. This combination should be of interest to you, especially if you’re over 35 and for post-menopausal women.

  • Prevention of birth defects: It is highly recommended that folic acid supplements be taken during early pregnancy as it aids in prevention of brain and spinal birth defects in offspring.

  • Healthy teeth: The mineral fluoride often found in a number of toothpastes these days aids not only in bone formation but also keeping teeth cavities at bay.

Vitamins and minerals

Vitamins and minerals are often mentioned in a single breath no doubt; however these two are different nutrients. The biggest difference between the two being that vitamins are organic in nature and are fragile and break down upon exposure to air and/or heat, minerals on the other hand are more resilient as these are inorganic in nature.

Why do you need to know the difference between vitamins & minerals? Well, learning the basic difference between vitamins and minerals is important as most minerals required by your body can be absorbed by through various food sources that you consume. But it’s tougher to maintain the vitamin content of the food as cooking, storage, or even simple exposure to air can inactivate these more fragile compounds.

Interacting— both good and bad

A number of these nutrients interact with each other and not always in a positive fashion. For instance, Vitamin D and calcium share a positive interaction; vitamin D facilitates the absorption of calcium from various food sources and in turn aids maintaining bone strength. Likewise Vitamin C aids in the absorption of iron.

As mentioned earlier the interplay of micro nutrients isn’t always positive. For example, it is known that higher quantities of vitamin C block copper absorption. Similarly, excess of manganese can worsen iron deficiency.

Elixir of life: Vitamins & Minerals

Part III: Minerals

The first two parts of this three part blog we took an overview of vitamins and minerals and took a closer look at the role vitamins in maintaining good health. In this part we will take a closer look at Minerals and their importance in maintaining good health.

Minerals play an import role in a lot of bodily functions and processes. As is the case with vitamins the minerals can be divided into two categories namely the so called major minerals and the trace minerals. At any given time the body stores large amounts of the major minerals. However it should not be inferred that these minerals are somehow more important than the trace minerals; it’s just that the major minerals are present in the body in larger quantities.

As mentioned above the minerals that we require can be classified into two broad categories, the major minerals and the trace elements. This classification is based on the amounts that are present in the body. Let’s look at the Major minerals to start with.

Absorption

Major minerals are absorbed, stored and travel through the body in a host of ways. Potassium, for instance, is readily absorbed and enters the bloodstream quickly; the level of potassium is regulated by the kidneys. On the other hand, calcium requires a carrier for absorption and transport.

Major minerals

  • Calcium

  • Chloride

  • Magnesium

  • Phosphorus

  • Potassium

  • Sodium

  • Sulfur

So what’s the big deal about these minerals? You may ask

Though minerals play a host of functions in our body, the list is too extensive and is out of the scope of this blog. In order to get some clarity let’s just look at the major functions these minerals play. Probably the most important role that major minerals play is that they help to regulate the water level in the body. Potassium, chloride and Sodium together are responsible for this. On the other hand calcium, magnesium and phosphorus—are instrumental for maintaining healthy bones. Sulphur another major mineral aids in stabilizing the structure of proteins, including the once that make up hair, skin, and nails.

So how much is too much?

As it is true with other things in life too much of even a good thing can be bad. The body needs to get the major mineral in balanced amounts. Having one major mineral in excess can result in the body being deficient in the. These sorts of imbalances rarely result from diet alone and may be caused by supplements. One should make sure that the levels in the supplement that they consume are close to the RDA and do not exceed it by a big number. Here are two examples:

Sodium along with calcium plays an important role in the normal functioning of the nervous system. Once the body senses that sodium levels are higher than ideal it excretes the sodium and the calcium is excreted along with it. So if you are consume sodium in access, you could end up losing the much needed calcium from your body. Same way an excess of phosphorus in the body can hinder the body’s capacity to engross magnesium.

Trace minerals

Thought required only in very small amounts as compared to the major minerals, trace minerals have an equally important role to play in maintaining overall well-being. To give you an idea just cap of your supplement bottle could accommodate all the trace elements in your body on the other hand calcium and phosphorus two of the major minerals, could each account for more than a pound of your body weight.

Trace minerals

  • Chromium

  • Copper

  • Fluoride

  • Iodine

  • Iron

  • Manganese

  • Molybdenum

  • Selenium

  • Zinc

The big deal you ask

  • Trace minerals carry out a number of diverse set of functions in our body. For instance,

  • Iron present in the blood stream plays a vital role in ferrying oxygen throughout the body.

  • Fluoride another important trace mineral plays a key role in maintaining bone strength and wards off tooth decay.

  • Zinc helps in the blood clotting and also in the functioning of the sensory organs that help us taste and smell. It also has a role to play in shoring up the immune response.

  • Copper acts as a building block for a number enzyme.

These are just a few of the bodily functions that trace minerals perform. In additions the other members of the trace mineral family play an equally vital role in a number of other bodily functions.

Words to the wise

As is the case with major minerals, trace minerals too interact with one another, sometimes in ways that can cause imbalances in the body. Excess of one can cause a deficiency of another.

Here are some examples:

  • An excess of even a little manganese can aggravate the deficiency of iron.

  • Low levels of iodine can cause the thyroid to produce lower quantities of thyroid hormone, causing listlessness and result in weight gain in addition to other health concerns.

  • A deficiency of selenium can act as a catalyst in this situation and aggravate the problem.

  • The variance between “just enough” and “too much” of the trace minerals is often tiny. Generally, there is little chance that food alone may cause an imbalance, but if you take supplements, it’s important to make sure not to exceed the safe levels.

Eat Wise for Better Eyes!

To ‘see’ or to ‘watch’ something doesn’t only involve the visual perception but a lot more than that. When you see, you feel, understand, react, think, learn and imagine. This is the power of your eyes. But how can you have healthy eyes for years to keep enjoying a powerful vision? Nutrition is the answer! Your brain and eyes take up around 20 to 25 % of the nutritional intake. This shows how critical food is for your vision. Minerals and vitamins are best nutrients for eyes. Usually, we tend to take adequate amount of energy providers such as carbohydrates and proteins in our food but often miss out on micro nutrients. This unhealthy trend weakens the eyes and also has a negative effect on our overall health. Thus a proper supply of minerals and vitamins has to be taken care of. And in case you are wondering what vitamins are good for the eyes, here are some vitamins for healthy eyes to help you keep them twinkling for years to come.

Vitamins having Antioxidant effect:

Free radicals trigger various diseases by damaging your DNA. Age related macular degeneration, glaucoma and cataract are some of the serious eye disorders. Antioxidants are major free radical fighters. They wipe out these damage causing species and protect the eyes from diseases. Colourful fruits and vegetables are good sources of antioxidants. So add more colour to your plate and let antioxidants fight all the free radicals. Some of the antioxidant vitamins good for eyes are:

Vitamin A

Vitamin A is needed for maintaining a healthy retina. It helps the eyes to adapt when you step into darkness from light or vice a versa. Lutein which is a form of Vitamin A is also helpful to ward off many degenerative eye disorders. Meat, milk, colored vegetables such as spinach, pumpkins and carrots are good sources of vitamin A.

Vitamin C

Vitamin C is a multipurpose vitamin. It boosts up your immune system, strengthens the muscles and bones, keeps your skin, teeth and gums healthy. Vitamin C prevents many eye diseases such as age-related macular degeneration (AMD) and cataracts. So, gear up for a diet loaded with Vitamin C and enriched with lots of citrus fruits, kiwis, strawberries, guava etc. and ‘see’ better with Vitamin C.

Vitamin E

Vitamin E has been linked to prevention of cataracts or delaying its progression. Almonds, peanuts, green leafy vegetables, oils like corn oil, soya bean oil, sunflower oil, and fortified cereal contain good amount of Vitamin E.

Apart from antioxidant rich vitamins for eyes, minerals also have a vital role in maintaining a healthy vision. Minerals are found in all living cells and are important components of your tissues, bones, teeth, blood, muscles, and nerve cells. These act as cofactors for enzymes, carrier ions or directly help in some important processes such as bone mineralization. Some important minerals for eyes are:

Chromium: Although Chromium is requires micro quantities, it helps to improve vision by assisting in muscle contraction. So, chromium helps your eyes to focus better with better muscle contraction.

Magnesium: This mineral has been found to protect against glaucoma and also improve vision in patients suffering with this disorder. Magnesium helps to relay nerve signals and also maintains good blood flow to the eyes.

Copper: Copper is a useful mineral for your body. It helps to produce a strong connective tissue called collagen which is required for healthy eye muscles. Copper can be beneficial in the right amount but excess of this mineral can be toxic.

Zinc: Zinc helps to strengthen tissues and muscles of eyes. It works along with Vitamin A to prevent night blindness and has also been found to ward off macular degeneration of eyes. It is known to keep away symptoms of glaucoma such as swelling and cloudiness of cornea. Turkey, beef, oysters are rich sources of zinc.

Selenium:Selenium is a powerful antioxidant that helps to reduce free radicals in the eye. Avoiding free radical damage can result in prevention of eye disorders.

Your eyes need proper nourishment and care to make you see the world better. So, if you are eating a diet rich in all the vital minerals and vitamins for healthy eyes, you are through with the nourishment. So now the other important part is to care for your eyes. Following points will help you ensure good eye health:

Protect your eyes from pollution and harmful sun-rays. UV rays can have deleterious effects on your eyes. Wear UV protective sunglasses to shield your eyes from pollution and harmful rays.

Avoid working for long hours on computers. Consult your doctor for various exercises to relax your eyes. In case of any irritation, rinse your eyes with cold water rather than vigorously rubbing it.

So, keep your eyes strong and sparkling with the magic of healthy eye vitamins and minerals.

Do you Long to be Complemented on your Hair?

Rapunzel let down your hair!’ And the next thing you see is long, glossy hair flowing down the tower strong enough to tow the prince up and happy ending for her! But what about most of us who struggle through the busy morning hours combing, curling or straightening our frizzy hair to make them look presentable, at least. Switching from one shampoo to another only gives disappointment after a while. So, why not nourish our hair from within and take the nutritious way to get gorgeous hair? There are many vital vitamins for hair which will not only boost your hair growth but will also make them healthy and strong.

Most common Hair Problems:

  • Hair fall: Your heart skips a beat when you see your hair falling off at an alarming rate.

  • Premature Graying of hair: Graying with age is fine but premature graying may happen due to melanocyte damage. Melanocytes produce melanin which gives hair its characteristic color. However, any damage to these cells results in absence of melanin and hence graying.

  • Dandruff: Dandruff is the flaking caused due to excessive shedding of the dead skin cells. It is the most common problem faced by adults around the world. Dandruff can occur because of dryness, fungal infection and even in response to a harsh shampoo.

  • Rough and dull hair: Silky and shiny hair is everyone’s dream but pollution, weather or improper diet can spoil the hair texture.

Following are some key ingredients that make the best vitamin supplements for your hair to give them the much needed nourishment:

Vitamin A:

Longing for long, shiny hair? This vitamin is your remedy. Vitamin A prevents dryness and keeps your scalp moisturised. Egg yolk, milk, spinach, carrots are good sources of Vitamin A.

Vitamin B complex:

This group of vitamins is an elixir for your hair. Eggs, cauliflower, nuts contain biotin or Vitamin B7 which takes care of your hair’s texture and thickness. And if you are struggling with hair loss, foods such as legumes, whole grains, fish, and eggs which are loaded with Vitamin B12 can be helpful.

There are various brands offering biotin enriched shampoos too. However, along with their use, it is best to also keep your body’s vitamin levels under check through food or some of the best vitamin supplements available in the market. One of them is iOTH’s iMultiply which not only contains all the essential vitamins and minerals but also omega 3 and lutein for overall health benefits.

Vitamin C

Your favorite lime water not only refreshes you but also nourishes your hair. Daily intake of Vitamin C through food items or supplements is essential for your hair’s health. Some of the Vitamin C rich food items are: Lemons, guavas, kiwis, strawberries.

Vitamin E

Antioxidant Vitamin E is particularly believed to be good for hair growth and regeneration. Also its antioxidant properties help in protecting your cells from oxidative damage which is responsible for premature graying. Almonds, sunflower seeds, walnuts are rich sources of Vitamin E.

The Benefits of Vitamin Supplements

Having said everything, if you are asked to create a diet plan incorporating all the essential vitamins for your hair, and stick to it every day, you would rather opt for the daily morning hair tussle. Wouldn’t it be easy if you won’t have to take care of your daily vitamin intake and someone else does it for you? Say hello to a myriad of vitamin supplements that are flooding the market. And if you are too occupied to even visit a health store, you can now buy vitamin supplements online! You are just a click away from a range of products from different brands. Some even offer cheap vitamin supplements. However, don’t get carried away by low prices and go for a product only after considering its quality, composition and brand reputation! Also, don’t forget to consult your doctor before starting any new supplement.

If relying on best vitamin supplements alone for healthy hair is just not enough for you, here are some more solutions. These may not help you tow a prince with your hair, but can certainly make him come after you!

  • Avoid vigorous head massage

None of us can deny believing that a good head massage improves blood circulation. Break this myth as oiling your hair and scalp may help you to get rid of the dryness but it can be too harsh on your scalp. Vigorous massage causes damage of the hair follicles and hair breakage. It is only exercise that can improve blood circulation to your scalp making the roots healthy and strong.

  • Protect your hair from UV damage and pollution

Cover your head when you are out in the scorching sun to protect it from harmful sunrays. Covering your hair will protect them from pollution and thus maintain their luster.

  • Use anti-fungal shampoos

These can be used to treat dandruff after consulting your doctor to get rid of the infection if any and don’t forget to keep away from the use of cheap vitamins for your hair.

  • Abstain from heat treatments

Heat treatments can damage the cuticle or the outer layer of your hair thus inducing breakage.

Do You Know the Right Way to Follow a Heart Healthy Diet Tips?

Weight control and regular exercising are critical for keeping your heart in good shape – but, it is important to note that whatever you eat may matter just as much! You would be surprised to know but a heart-healthy diet can reduce your risk of developing various heart diseases and even stroke up to 80%. For this, all you need to do is to understand what all foods and methods of cooking are the best and healthiest for your heart. This will not only allow you to better manage and prevent heart diseases and high blood pressure, but will also help you take greater control over the quality and length of your life!

What Can You Do To Prevent Heart Diseases?

Various types of heart diseases are the leading cause of death for men and women, but that certainly does not mean you cannot protect yourself. In addition to performing regular exercises, you need to be extra careful about what you eat and what you don’t eat. This will help you keep a check on your cholesterol levels and healthy blood pressure and blood sugar levels. Plus, you would also be able to maintain an overall healthy weight. In case, you’ve already been diagnosed with any type of heart diseases or are suffering from high cholesterol or blood pressure problems, choosing a heart-healthy diet, would help you better manage all such conditions while lowering your risk of getting heart attack.

Selecting a diet good for your heart-health is a crucial step towards preventing the risk of developing heart related diseases. However, you may feel unsure where to begin from. To make it easy for you – take a look at the bigger picture!

The overall eating pattern you pick is far more important than being obsessed with individual foods. Remember, no single food can make you magically healthy. Therefore, your goal should be to incorporate a variety of heart-healthy foods, all prepared in a healthy way – which become an essential part of your new lifestyle.

Heart Healthy Diet Tips

Tip 1: Cut Down on Saturated and Trans Fats

Of all the possible improvements you can make to follow a heart-healthy diet plan, cutting down on saturated and trans fats should be your number one priority. Both these fats are known to raise your LDL or “bad” cholesterol levels that can increase your risk for heart attack and strokes. Fortunately, there are numerous ways to control your saturated and trans fat intake – here’s how:

  • Check all labels: Whatever food you eat, make sure you check their labels first. This is because, majority of snacks, including the ones marked as “reduced fats” are prepared with oils containing trans fats.

  • Limit your solid fat intake: Minimize the consumption of solid fats, such as margarine, butter or even the shortenings added to food while cooking or serving.

  • Pick alternatives: You can easily swap high-fat foods with their low-fat counterparts.

  • Change your habits: The best way to avoid saturated and trans fats is to work on your habits. This means, instead of eating snacks like chips, you should prefer munching on fresh fruits and vegetables.

Some Fats Can Be Good For Your Heart Too

While saturated and trans fats can be big roadblocks on your way to a healthy heart, unsaturated fats on the other hand, are essentially good for your overall health. These “good” fats include:

  • Omega-3 fatty acids: Fatty fish like trout or salmon and walnuts, flaxseed, etc. are rich source of polyunsaturated fats which are essential for body.

  • Omega 6 fatty acids: Soy nuts, vegetable oils and other types of seeds are naturally rich in healthy fats.

  • Monounsaturated fats: Peanuts, almonds, cashews and butters made from all these nuts provide “good” fats in great quantities.

Tip 2: Prefer Low Cholesterol Foods

Unhealthy cholesterol levels can increase your risk of heart diseases; therefore it is advisable keep your levels low for a healthy heart. Here again, your diet is central to maintaining your cholesterol. While some foods are known to lower the cholesterol, others can make matters worse.

  • Say no to saturated fats and trans fats: Foods containing saturated and trans fats can increase your cholesterol levels significantly, as compared to foods containing cholesterol, thereby increase your risk of developing cardiovascular diseases. So, avoid foods containing these fats.

  • Shop wisely: To follow a heart-healthy diet, choose foods rich in protein, fiber and unsaturated fats. Fresh fruits and vegetables as well as seeds and nuts are great cholesterol regulators.

  • Don’t always trust the labels: Scanning food labels can at times be complicated, since packaged foods with labels stating, “low cholesterol” or “cholesterol free” are not necessarily heart healthy. In fact, these can even contain heart-risky cholesterol. So, it is advisable you stick to the basics of fruits, vegetables, proteins and nuts.

Lowering Your Cholesterol with Fish Oil Supplements

To follow a complete heart-healthy diet, you can add fish such as trout and salmon to your diet, at least twice a week. This will help you lower your cholesterol levels to a great extent and thus reduce your risk of developing cardiovascular diseases. Alternatively, you can choose you have, high quality omega-3 supplement, such as Omega TriplExpert by iOTH to support your cardiovascular health.

Tip 3: High-Fiber Foods Are Good For You

High-fiber diet helps in lowering bad cholesterol while providing nutrients that work to protect against heart diseases. Whole grains, fruits and vegetables form an essential part of heart-healthy diet as they are one of the richest sources of high-fiber foods.

It should be noted that processed and refined foods have reduced fiber levels, therefore it is important you make whole grains an integral part of your daily diet. Mentioned below are the simple ways to help you add whole grains to your daily meals:

  • Choose a high-fiber breakfast: Prefer taking a breakfast cereal that offers more than one gram of fiber per serving.

  • Keep trying new grains: You can experiment with wild rice, brown rice, whole-wheat pasta and barley.

  • Check what you are backing: When you are backing at home, swap whole-grain flour with white flour and in yeast breads, make use of extra yeast or allow the dough to raise longer.

Did You Know How Hair, Nail And Skin Supplements Benefit You?

With a slew of beauty supplements available in the market touting infinite skin care benefits, do you find yourself wondering that merely applying serum isn’t enough – you need to ingest skin vitamins too? Read along to find out!

In addition to eating the right food, you can drastically improve the health of your hair, skin and nails with skin vitamin supplements. Some are better than the others at targeting these areas; however major brands stock multivitamins to help support all the three key areas simultaneously.

However, before you begin with your supplement intake, it is extremely important for you to know the best vitamins for healthy skin to maximize the benefits.

So What Are The Top Supplements For Your Hair, Skin And Nails?

When it comes to addressing the specific issues related to nails, hair and skin, there are three supplements that have been proven to deliver extremely effective results. These include:

  • Biotin

Biotin is especially beneficial for encouraging protein production for nail growth when absorbed in the core of the nail bed. It also delivers valuable benefits for luxuriously flowing hair by promoting healthier texture and providing protection against scalp flaking and dryness while increasing the elasticity of hair to prevent breakage. Biotin is especially beneficial for people who are concerned with brittle nails or thinning hair.

  • Vitamin B

One of the best vitamins for skin, Vitamin B is known for delivering infinite skin care benefits in people suffering from severe skin problems such as acne. A powerful antioxidant for the skin, Vitamin B helps in eliminating bacteria from the skin’s surface. That’s not all it also helps in balancing the testosterone levels to help keep acne related problems at bay. A deficiency of this vitamin is one of the major causes of frequent acne outbursts, so make sure you get sufficient doses of this vitamin with a well-balanced diet combined with quality supplements.

  • Omega-3 Fatty Acids

Omega-3 fatty acids are known for effectively combatting common hair problems, such as dry and damaged hair, flaky scalp and thinning of hair. It’s DHA and EPA content works to add superior luster, elasticity and volume to dull and lifeless strands, thereby promoting hair growth. Furthermore, omega-3 fatty acids help protect and repair the skin cells, nourishing the skin inside out. Omega-3s can even protect the skin from the damaging effects of overexposure to harmful ultraviolet radiations.

Other Vitamins Offering Incredible Beauty Benefits

Instead of trying to improve your appearance superficially through products that ultimately prove damaging, it is advisable you provide the much needed nourishment from within. There are a host of essential minerals and vitamins that contribute to the over-all health and well-being of the human body. And when we talk about the health of skin, nails and hair, taking the right supplements can just do wonders!

  • Vitamin A

Vitamin A helps maintain a rejuvenated and smooth skin and is especially recommended for preventive skin care purposes for acne-prone skin.

  • Vitamin C

Vitamin C is a water soluble vitamin that is extremely important for skin collagen production. So make sure you integrate sufficient quantities of this vitamin in your diet and maintain proper Vitamin C levels in your body through supplement intake.

  • Vitamin E

A great antioxidant, Vitamin E is known for its anti-inflammatory properties. This makes it important for soothing the inflammatory symptoms in people with psoriasis or eczema.

Given the hair, skin and nail benefits of various supplements, it should be noted that a good amount of vitamins and supplements available in the market are harmless. However, it is extremely important for you to consult your health care provider before starting on any type of regimen especially if you’re already taking some other medications, as certain additives can interact leading to adverse effects.

Copper Supplements and Allied Health Benefits

The amount of copper that we have in our body is around 50 and 120 mg-point that could even fit on the head of a pin. And, if we add the fact that this is an effective antidote to combat anaemia, especially severe in children, then we definitely follow this quest to boost its absorption and enjoy its benefits to the fullest. Copper is available in a wide variety of fresh or lightly processed foods, but mostly in animal foods such as meat, poultry and fish, especially, in organ meats such as liver (beef and chicken) and also in plant foods such as legumes (lentils, chickpeas, etc.), peanuts and chocolate. It is also present in small amounts in egg yolk and dried fruits such as plum and peach.

According to the World Health Organization (WHO), the daily copper intake for a normal adult (weighing 50 to 70 kg) should be 1.0 to 1.4 mg. The body cannot produce copper on its own, so that one must get it from foods or dietary supplements. The possible role of copper in the treatment of diseases is based on the fact that many enzymes cannot do proper functioning without the mineral. However, there is very little evidence that taking extra copper can actually treat any disease or not.

Role of copper

Certainly, copper is a multifaceted mineral that prevents anemia, being necessary for the processing of iron, it is also useful to thwart bone disease. It stops cell damage and promote proper fetal development. Copper consumption in humans is necessary for the proper functioning of some enzymes involved in processes such as growth of children, transportation of iron in the blood flow, strengthening bones, glucose and cholesterol metabolism; It is micro-constituent very beneficial for elastic hair and skin tissue. Copper supplements health benefits – helps in brain development and function of the heart, liver, nervous and immune systems.

Although, as we already said that the small amount of copper stored in the human body (50-120 milligrams) does not prevent this mineral powerful to perform impressive feats to promote optimal health. Although copper is in the furthest corners of the body, it tends to concentrate in the organs with high metabolic activity, including liver, brain, kidneys and heart. However, copper supplements, can also cause side effects and interact with medications, so you should consume under the supervision of a physician.

Requirements / Sources

There is a saying “Not all five fingers are equal”; similarly when it comes to the question of a person’s nutritional intake, you can come back with this, every time. Following are the official US recommendations for daily intake of copper, and you can clearly see the difference:

  • Infants

    • 0-6 months 200 mg

    • 7-12 months 220 mcg

  • Children

    • 1-3 years 340 mcg

    • 4-8 years 440 mcg

  • Men and women

    • 9-13 years 700 mcg

    • 14-18 years 890 mcg

    • 19 years and older, 900 mcg

  • Pregnant Women 1,000 mcg

  • Nursing women, 1,300 mcg

It should be noted that high intake of zinc reduces copper stores in the body; for this reason, if you are taking zinc supplements in doses above nutritional levels (for example, in the treatment of macular degeneration), you will definitely need extra copper. In short, if you are taking iron or large doses of vitamin C, you will need extra copper. Ideally, take copper supplements in such a way that you can maintain a gap of 2 hours with these the doses of iron and vitamin C. It is advised so, because it may cause interference with the absorption of these above mentioned nutrients.

Oysters, nuts, legumes, whole grains, sweet potatoes, and dark greens are good sources of copper. Drinking water that passes through copper plumbing is a good source of this mineral, and sometimes only this source is enough to fulfil the recommended amount of copper intake.

Dosages

For the various therapeutic uses described in the next section, copper is often recommended at a high (but still safe) dose of 1 to 3 mg (1,000 to 3,000 mcg) daily.

Therapeutic Uses

Copper has been proposed as a mineral for the treatment osteoporosis, based primarily on the studies that have found the benefit using combinations of various trace minerals including copper. However, one study found that copper supplements taken alone may not be useful for the treatment.

Researchers have stated in their published journals that the copper deficiencies increase the risk of increased cholesterol and heart disease, but have failed to supply any real evidence that this idea is true. A small, double-blind, placebo-controlled study of copper supplements to reduce risk factors for heart disease such as cholesterol profile found no benefit. For a long time, copper has been mentioned as a possible treatment for osteoarthritis and rheumatoid arthritis, but as yet no real evidence that it works.

Choose the Right Vitamin A Supplements: Natural vs Synthetic

More than half of adults take vitamins, minerals, herbs or other nutritional supplements. Some of these products are not particularly useful, according to a survey; but, besides that, do not assume they are safe because they are “all natural”. Unfortunately, in most countries the vitamins are classified as natural if they contain only 10% of the natural form of the vitamin. This means that your natural vitamin A supplement can have 90% of synthetically produced chemicals. If we talk about other vitamins, B and C are usually synthetic, and are made ​​to mimic the way the natural vitamins act in our body. Synthetic vitamins do not originate in nature and contain chemicals that were not intended for human consumption. Following the anthropological way, we are made ​​to eat foods collected from the earth, not which originates in a laboratory.

Can vitamins be harmful for the body?

We all know that most vitamin A supplements found in health food stores and food stores are synthetic. It is important to understand that synthetic vitamins do not behave in the body in the same way those natural vitamins containing foods. Natural vitamins are composed of different substances: enzymes, coenzymes and cofactors that work together (what is called synergy) to perform their functions within the body.

Nature is very wise and we know it very well. The natural vitamins that are extracted directly from the plants contain various other fundamental elements that are necessary for the vitamin to do its job by the book. Those vital elements can never be implanted into these laboratory-generated vitamins. It’s all about finding the perfect synergy with other available minerals and nutrients in the body, which even the best vitamin A supplements can never endow with.

For example, if we look at the development of vitamin C we will see that it consist solely of ascorbic acid, however, that is only one component of the complex of vitamin C, which includes routine, bioflavonoids, K factor, factor J, Q factor, tyrosinase and ascorbigen. When you eat synthetic vitamin C your body is forced to take all other components as well. In case you do not have adequate reserves, the body cannot use ascorbic acid, it is just excreted in the urine. The argument that if synthesized vitamin supplements are harmful or not, must be put in “quarantine” for a while.

How to know if Vitamins are Synthetic or Natural?

The Organic Consumers Association has published a chart of ingredients to help consumers identify natural and synthetic vitamins. Many vitamin producers want do believe buying a “natural product” because it looks healthier if you take “natural” vitamins.

Unfortunately, the vitamins are classified as natural when they contain 10% of the natural form of the vitamin. This means that your natural vitamin can have 90% of chemicals produced synthetically. B and C, vitamins are usually produced synthetically also.

Common Synthetic vitamins one should avoid:

Look for information on the labels of vitamins to view the source.

  • Vitamin A acetate and palmitate

  • Vitamin B1 (Thiamine): Thiamine mononitrate, thiamine hydrochloride

  • Vitamin B2: Riboflavin

  • Vitamin B6 (Pyridoxine) Pyridoxine hydrochloride

  • Vitamin B12: Cobalamin

  • Vitamin C: Ascorbic acid

  • Vitamin D: Ergosterol irradiated calciferol.

  • Vitamin E: dl-alpha tocopherol acetate or succinate, dl-alpha tocopherol

NOTE: the “dl” form of any vitamin is synthetic.

Other Toxic Ingredients to Avoid in Supplements

  • Magnesium stearate (or stearic acid) suppresses immune response

  • Monosodium glutamate (MSG) is disguised as “natural flavor”

  • Carnauba waxes used cars and shoe polish

  • Titanium dioxide is a carcinogen

Is there concern for the safety of its use?

Vitamin A is likely safe for most people when used in doses below 10,000 units per day. Some research suggests that higher doses may increase the risk of osteoporosis and hip fracture, especially in older people. Adults who consume low-fat dairy products, enriched with vitamin A, and also eat a lot of fruits and vegetables usually, do not need vitamin A supplements or multivitamins containing vitamin A.

Long-term usage of large amounts of vitamin A can cause serious side effects including fatigue, irritability, mental changes, anorexia, stomach upset, nausea, vomiting, mild fever, excessive sweating and many other side effects. In women, who are in the past menopause phase, should avoid taking lots of vitamin A supplements as they may increase the risk of osteoporosis and hip fracture. There is growing concern that taking high doses of antioxidant supplements such as vitamin A could do more harm than good. Some research shows that taking high doses of vitamin A may increase the chance of death and possibly cause other serious side effects.

Natural vitamin A supplements are safe for pregnant women or women who are breastfeeding if taken in amounts recommended less than 10,000 units per day. Even, the supplements are safe for children if taken in recommended amounts. When larger than recommended amounts are taken, side effects can include irritability, sleep, vomiting, diarrhea, loss of consciousness, headache, visual problems, peeling skin, increased risk of pneumonia and other problems. The maximum amounts of vitamin A that is safe for children are based on their age.

Calcium Supplements Role: Beyond Bones & Teeth’s Monotonousness

We all know that a complete or balanced diet should include all nutrients: carbohydrates, minerals, antioxidants, high quality proteins, healthy fats and natural vitamins from fruits and vegetables. Lots of people struggle to maintain such type of diet because it demands strict discipline and sheer control on oneself. Fed up from your frantic new year’s resolutions that you make every year in the hope of living a healthy lifestyle? Admit it that you can’t change your eating habits in a day. Actually, it’s not just about the eating habits it’s more like how you usually spend your day. Balanced diet, good rest, exercise, and what I say, drinking plenty of water (no sodas, eh!) are the milestones one should be looking for in his/her daily routine.

However, despite the variety of foods that we have, especially in this part of the world, people don’t practice balanced diet plan for various reasons:

  • Busy lifestyle and hectic schedule

  • Easy availability of processed or canned food

  • Lack of knowledge

  • Or, one of the most commonly heard pretext these days: “I have to cut back on the shopping list”.

  • Lack of variety in the food.

There might be plenty of other excuses as well, but the crux of the matter is how can be so ignorant about such an essential part of our lives. Nowadays, the canned stuff what we call processed food have very low quantity to quality ratio in terms of nutritional value. I’m not exaggerating, and if you don’t believe, here is a brainteaser for you: why half of the population that feed on these processed foods suffers from nutritional deficiencies, irrespective of their overeating habits? For a while, give it a rational thought because that’s where these supplements come into picture. In this section, we will be covering the role of supplements in maintaining healthy lifestyle, calcium supplements, in particular.

Why do I need calcium?

Calcium is crucial for the body and is involved in almost all biological and metabolic functions. A developing baby needs calcium for strong bones and teeth, and keeps the heart, nerves and muscles of the body healthy. Calcium is also necessary to develop a normal heart rate and enhances the blood clotting ability in the body. There are few more remunerations of having a calcium rich diet like it maintains the PH balance, protecting the body from other diseases such as cancer, reduces blood pressure, and maintains the permeability of cell membranes.

Best food sources of calcium

Milk and other dairy products are some of the best calcium rich food sources. Following are some other sources that can provide adequate amount of calcium dosage.

  • 1 cup non-fat yogurt

  • 1 cup non-fat milk

  • 2 cups cottage cheese

  • 1 cup of fortified orange juice

  • 2 slices of bread enriched with calcium

  • 3 oz. of sardines

  • 1 oz. of Gruyere cheese

  • 3 oz. canned salmon

  • 1 oz. Cheddar cheese

  • 4 oz. of firm tofu or soy

  • 3 corn tortillas

  • 1/2 cup turnips

What if we do not get enough calcium?

We need calcium throughout our lives to keep our bones, teeth strong and proper functioning of other body parts. We form the majority of the structure of our body before turning 30 years old. If we do not get enough calcium to strengthen our bones, we will be at risk for osteoporosis as we age. Osteoporosis is a condition in which bone is porous and weak. People with osteoporosis are at high risk of bone fractures. Hence, it’s a serious matter which should be taken care as soon as possible.

Should I take a calcium supplement?

If you still have to think about considering calcium supplements with your diet, you might have not gone through the article thoroughly. But, the answer is yes, definitely. Multivitamins or prenatal vitamins that include at least 150-200 mg of calcium comes under the category of calcium supplements. There are numerous of companies that are making these for years and a normal person can choose any one of them after confirming it from his/her physician or doctor.

Nevertheless, if you are pregnant and have a calcium deficiency, first of all I would suggest you to consume calcium rich diet because it’s the best way you can nurture your child. If you are allergic to some of the calcium rich foods, then you can take natural calcium supplements. The best way to find which supplement will be better is by checking the calcium carbonate label, as it is the type of calcium the body absorbs more easily. Put the supplement in a glass with vinegar and see how long it takes to dissolve. If not dissolved within ten minutes, try another brand. Moreover, avoid tablets that contain lead because in the recent studies it has been found that calcium containing even small amount of lead can be harmful to a developing baby.