• Reduce chronic pain - MSM is a natural painkiller and many people who have suffered from chronic pain have found much relief after using it. Some of the pains that have been alleviated with the help of MSM include lower back pains, fibromyalgia, headaches and migraines, carpal syndrome and scars due to burns or operations or accidents.

• Reduces inflammation - MSM helps reduce the pressure inside tissue cells and flushes out harmful toxins, such as lactic acid, while absorbing nutrients. Since pressure build up is considerably reduced, inflammation and related pain is also abated.

• Relief for arthritis - People suffering from arthritis know how difficult and enervating the rigidness of joints can become. MSM supplements have been known to reduce their pain significantly.

• Prolonging beauty - MSM is also known as the 'beauty mineral' because of its ability to keep hair glossy and shiny while keeping the skin young. MSM prevents the skin from becoming tough and looking aged. It enhances the elasticity of tissues, by keeping skin smooth and wrinkle free.

• Reducing acne - Many people who have been consistently troubled with acne have found much relief when using MSM supplements as the skin becomes permeable and pliant with MSM, as a result preventing the formation of unsightly scars.

• Eliminating toxins - Our health is constantly on a downward spiral because of the numerous toxins that are housed inside our bodies. However, with regular intake of MSM, cells become more permeable and many toxins can be eliminated with the help of sweat glands itself. MSM is also known to reduce the action of parasites and so, they too are flushed out of the system, helping you stay healthier.

• Balancing blood sugar - Since MSM helps the cells become permeable, it balances the blood sugar and regulates the metabolism of carbohydrates, ensuring that insulin production is on the right track.

• Antioxidant properties - Antioxidants sponge up free radicals that cause ageing and help retain youth. MSM is a good antioxidant which binds and renders free radicals inactive.

• Decreased stress - Those regularly taking MSM have found that the stress levels in their bodies go down markedly, making them feel better, stronger with more endurance.

Did you know that so many of the problems in our bodies are caused by excessive calcification? Calcium can get deposited in the walls of the arteries and vessels and can cause bone spurs, as well as calcification of soft tissues. Some of the possible diseases that this can manifest into include obesity, cardiovascular disease, diabetes, and even osteoporosis. Here's where Vitamin K steps in, particularly Vitamin K2, which can take care of all these problems and help you lead a better and fuller life.

The most important function of Vitamin K2 is to make sure that calcium gets deposited where it is supposed to, namely in the blood and bones, and not other places such as arteries and cells. When calcium gets deposited in other places, it can cause a number of problems and eventually lead to numerous diseases.

The uses of Vitamin K2 are still being discovered, as this is something that is continuously being researched and developed. Vitamin K is the collective name for related compounds with similar molecular structures.  Vitamin K1 and K2 together are some of the most important compounds that can prevent calcification in the arteries.

Where is it found?

Vitamin K2 is normally produced in the intestinal tract, but the body cannot always produce enough, and so, we need to consume it externally. The interesting thing to note is that when we eat food that contains Vitamin K1, only a small percentage of it is absorbed by the body, whereas K2 is more efficient and almost all of it can be absorbed by the body. Furthermore, K2 can remain in your body for a longer time as opposed to K1, which dissipates within a few hours.

Benefits of K2

We've already understood that K2 is very beneficial for our body, but understanding exactly how it can help you will truly amaze you. All these factors have been deduced as a result of extensive research and studies conducted by scientists over the years.

Preventing atherosclerosis - Regular intake of Vitamin K2 can greatly reduce the chances of atherosclerosis or the hardening of arteries due to calcification. Increased intake of K2 has significantly reduced the occurrence of coronary diseases, as well as related mortality.

Osteoporosis - Osteoporosis occurs when the bones become brittle due to lack of calcium. Taking calcium supplements isn't the only way to prevent this from happening. When combined with K2, it ensures that the calcium that has been taken reaches the bones and not elsewhere.

Prevents post menopausal fractures - Women who are experiencing menopause are more likely to suffer from osteoporosis, and as a result of their brittle and weakened bones, they could also suffer from painful fractures. Even if they do not sustain fractures, the loss in bone density is debilitating by itself. K2 slows down the bone loss in post-menopausal women, and studies have shown that the regular intake of supplements has even increased the bone density.

Aging - Growing old is not a pretty thing to witness, and it's even tougher to experience. The body as a whole slows down, and some of this is due to arterial stiffening and calcification.  The intake of K2 helps in completely reducing the occurrence of stiffness.

Powerful antioxidant - K2 is a powerful antioxidant and helps reduce the effects that arise in the body due to oxidation and aging. Studies have shown that K2 is around 80% as effective as Vitamin E in stopping oxidation.

Diabetes - Your pancreas is responsible for regulating your blood sugar levels, and normally has one of the highest concentrations of vitamin K in your body - this is why vitamin K plays such an important role in this process.
Japanese researchers have found that a deficiency of vitamin K has clinical effects similar to those of diabetes - high blood sugar, low insulin and problems with sugar molecules entering your cells where they are needed for increased energy production. This has prompted intense research into the use of vitamin K for treating diabetes - however, more proof is needed before standard recommendations can be made.

Alzheimer's - One of the reasons why certain people develop Alzheimer's is because of calcification of blood vessels in the brain tissues. A high dosage of Vitamin K2 could even work greatly towards preventing Alzheimer's.

Top  10 Sources of Vitamin K

1. Kale
2. Collards
3. Spinach
4. Turnips greens
5. Beets greens
6. Dandelion Greens
7. Mustard Greens
8. Brussels sprouts
9. Broccoli
10. Spring Onions

However, very little is absorbed by the body. Vitamin K2 is more beneficial and is usually hard to find in the foods we eat. K2 can, however, be found in some fermented foods and is also present in the good bacteria in the digestive tract. In Japan, 'natto' is very well known and is prepared from steamed and fermented soy beans. This excellent breakfast food is rich in Vitamin K2 and has been incorporated in breakfast programs in Japanese schools to ensure that it benefits all the children as well.

How much is too much?

You might be surprised to learn that while around 1mg of K1 is recommended daily, when it comes to K2, even 45 mg is not too much. Researchers have found that an intake of 45 mg of Vitamin K2 through supplements doesn't cause any problems whatsoever. However, pregnant women need to be careful while taking this supplement, as too much of the same can cause birth defects in the baby.

Side effects

Vitamin K2 is usually harmless, but you need to remember that if you are taking an anticoagulant or blood thinner like Warfarin or Heparin, it is better to consult a doctor before you start on K2. Patients who take anticoagulants should generally avoid K2 because it affects one of the important functions of K2, which is to act as a coagulant.

Vitamin K2 is available as a dietary supplement, and it's a good idea to speak to your doctor before you start taking it.

References -

http://www.springboard4health.com/notebook/v_k2.html

http://www.algaecal.com/vitamin-k2.html

Look up superfoods and you're likely to find berries, eggs, broccoli and quinoa. Great common foods, no question, but there's more out there! We've compiled a list of superfoods that for some reason very few are talking about.

Often we do know that something is good for us without knowing the reason why. Case in point maybe with superfoods. There are some of these amazing foods that have always been hailed as nutritious and good for health. However, thanks to modern technology and health processes, today we are able to identify these foods as superfoods and this is because they do not possess just a single nutrient, but many.

Superfoods are nutrient-rich foods that offer us many benefits at the same time so in effect you get more nutrition with lesser amount of food that you eat. Look at your lunch or dinner and you’re probably hard pressed to find even a single superfood in it. Instead it’s probably chockfull of cholesterol laden junk food that can do wonders to your waistline (increase it) and damage your heart and arteries irrevocably.

Superfoods are actually easily available and it’s only in recent times that they’ve been identified as superfoods with near super powers. Also, since everyone is now into organic food, it’s become easier to find these foods in most places where you wouldn’t have found them even a few years ago.

Why should you eat superfoods?

Obviously, it’s for the amazing health benefits that they offer. These foods are rich in nutrients and work wonders in keeping your mind and body healthy. But, this is not all. Once you start consuming superfoods on a regular basis, you will start noticing the difference in not just how you feel, but also how you look.

Eating these foods regularly makes your body healthier, helps you flush out toxins more frequently and leaves you with a healthy glow. It also helps you maintain your weight and you can continue to remain healthy without having to take annoying vitamins or mineral tablets. Superfoods in fact contain all the right nutrients in the right proportions. But there’s more. So far, you’ve only read that they contain nutrients. But what nutrients are these?

Typically superfoods contain antioxidants, minerals, vitamins, amino acids, essential fatty acids, polysaccharides, enzymes and glyconutrients to name a few. However, the best part is that these foods are clean and pesticide free, organic sources of these nutrients, so in effect they act faster and work better.

So, what are these superfoods and where can you find them? Here’s a list of top 16 superfoods that you should include in your diet and see the remarkable changes that they bring in your life.

1. Goji berries – Also known as wolfberry, desert thorn and matrimony vine, these berries are typically found in Asia and America. Goji berries have many interesting legends associated with them, particularly Chinese. What makes these so popular is that they can grow well in harsh weathers of both extremes and they can even survive desert type of environment. Goji berries are deep red in color and are often dried and eaten as raisins. So, how does the Goji berry help you?

• Increases immunity
• Protects liver
• Improves eyesight
• Improves quality of blood
• Prevent aging

An important thing to remember is that Goji berries should not be used to treat illness but to prevent it from occurring. Also, Goji berries provide overall nourishment by providing an amazing number of rich nutrients. In fact, the number of nutrients that it contains by way of amino acids, vitamins, polysaccharides, HGH (human growth hormone), are too many to be listed.

Goji berries improve the quality of your life and help you live longer. The Chinese also believe that Goji berries can considerably enhance libido and improve sex life. However, the most important aspect of Goji berries is that it is a very rich source of antioxidants. Antioxidants are crucial to keep you young but also to improve vision and eyesight.  Goji berries are known to aid the production of choline, which stops the production of free radicals and prevents degeneration of the brain due to diseases such as Alzheimer’s. Finally, these are also known to protect the arteries from narrowing down due to build up of plaque along the walls, which can cause heart related diseases.

Goji berries can be added to tea or soups to make them healthier or you could just munch on them as you would with raisins. Goji berries can also be blended into smoothies or juices or added to other recipes to fortify them.

2. Açaí – This South American fruit has been one of the richest food sources for the people of the Amazon but it has started gaining immense popularity across the world as well for some of its excellent health benefits. The Amazon people of Brazil have been using the Açaí from many years and they seem to have fundamentally known that it had all these superfood powers without being formally educated about it. Scientists today are still discovering all the wonderful things that the Açaí berry can do, but nevertheless, some of its well known benefits have been documented already. Here’s a quick look at what the Açaí berry can do.

• Helps people sleep better
• Makes the immune system stronger
• Slows down the aging process
• Regulates the levels of cholesterol in the body
• Improves vision
• Improves circulation and functioning of the heart
• Reduces inflammation
• Detoxifies the body

What does the Açaí berry have which makes it such a fantastic superfood? It is known to contain significant amounts of essential fatty acids such as Omega 3 and Omega 6 as well as monounsaturated oleic acid. Açaí berries also have a high concentration of blue pigmented antioxidants and it has the one of the highest ORAC (Oxygen Radical Absorption Capacity) values amongst fruits. As we all know, free radicals are the cause of all harm in our bodies, including the ageing process and Açaí berries are excellent in absorbing these free radicals.

Açaí berries also contain plant sterols which are known for their cholesterol absorption qualities. Furthermore, Açaí berries have as many as nineteen different amino acids for building healthy proteins and it has plenty of dietary fiber as well which helps out in digestion.  Açaí berries also contain very less sugar and have plenty of minerals such as calcium and phosphorus and vitamins such as beta-carotene and vitamin E.  One of the most amazing qualities of Açaí berries is that since it has such a high concentration of anti-oxidants, it is also being considered as a cancer fighter, and research is being conducted to verify this aspect.

Today, the internet is full of information about how the Açaí berry can help you lose weight and yes, this is one of the fantastic side effects of using this berry. All the elements of Açaí berries such as fatty acids, amino acids, fiber and phytosterols work together to help you burn body fat and become trimmer.

Açaí berries can be consumed as supplements or as part of smoothies and juices. No matter how you consume it, it’s bound to benefit you in many ways, so make it a part of your regular diet.

3. Cacao – There’s always some sort of research being conducted on chocolate and every time the findings are always positive. This goes to show that chocolate is indeed good for us, but if you’ve noticed, the findings are always in favor of dark chocolate, a chocolate with very little sugar content. If you travel a little backwards and see, the origin of chocolate, that is, the cacao beans are actually much more than a source of chocolate. These are superfoods in themselves and have some amazing health benefits.

Cacao has a fascinating history with plenty of legends surrounding it, but what can be deduced is that until sugar was added, the drink made from cacao was considered highly potent. Today, there’s plenty of research available to suggest that cacao is indeed really good for us. Here are the ways in which cacao can help us as far as health is concerned.  Now don't run out and gorge on chocolate, cacao is a stimulant so moderation is key! Here are some amazing benefits of using cacao:

• Increases blood flow to the brain and enhances brain function
• Has a high concentration of anti oxidants such as polyphenols, catechins and epicatechins. Anti oxidants as we all know are the holy grail of youth and a disease free life.
• The magnesium in cacao is good for the heart, helps prevent constipation and even eases menstrual cramps.
• Cacao also has iron, which makes it a great weapon to fight against anemia.
• Cacao contains chromium, a trace mineral which works wonders to maintain the balance of blood sugar.
• Manganese, another trace mineral that can be found in cacao is great when it comes to building up of hemoglobin.
• Zinc, another mineral that cacao contains is known for its essential role in enhancing our immune system.
• Raw cacao contains vitamin C as well which has its own gamut of uses.
• Raw cacao contains essential omega 6 fatty acids. An important thing to note is that cooked and processed chocolate contains rancid omega 6 fatty acids or trans fats which are not healthy for you.
• Cacao beans contain certain compounds that can trigger weight loss, make you feel good and improve your mood considerably.
• The fiber in cacao beans works wonderfully to cleanse the digestive system.

Cacao can be found as cacao beans with or without the skin, cacao nibs, cacao butter, powder or paste and ideally it should all be organic. A great idea would be to buy raw cacao products and include them in your usual drinks such as tea or coffee or even coconut water. You can also use cacao nibs in desserts but ideally if you love dark chocolate, you should be able to adjust to the bitter taste of raw cacao which can do so many wonders for your body. Science yet has to understand the many layers and benefits of chocolate, but these are indeed pretty much there for everyone to see.

4. Maca – Maca is typically found in the Andes, at a high location where the land is barren and weather conditions extreme. These harsh conditions could probably be the reason why the maca root is chockfull of nutrients which makes it a highly valued superfood. Maca root in its various forms, either powdered or cooked has been traditionally consumed by the people of the Andes for many years and in recent times, scientists are recognizing it for its immense nutritional value. The world over, people are waking up to the enormous health benefits it offers, making it a highly prized superfood. Here’s how it can help you:

• Increases stamina and libido
• Helps the endocrine system function properly, thereby eliminating hormonal imbalances
• Lowers anemia and alleviates menstrual discomfort and cramps
• Is also known to be effective in fighting stomach cancer and tuberculosis
• Rich source of fatty acids and sterols
• Has a good concentration of minerals such as calcium, magnesium, sulfur, potassium, phosphorus as well as vitamins such as B1, C, B2 and E
• Known to help women deal with menopausal symptoms such as hot flashes and mood swings
• Works wonders at reducing the symptoms of altitude sickness

Maca root is usually dried and powdered and can be consumed as part of smoothies, teas, milk or coffee. Maca chocolate bars and energy bars are also available, but the most amazing thing is that maca works best with cacao so you can combine these two superfoods and create your own super powered superfood.

A word of caution though. As with anything, extremes are not a good idea, so never consume more maca than you should because it can cause adverse reactions in your body. Hyperactivity, insomnia, diarrhea and dehydration are some of the side effects that can occur as a result of over dosage of maca.

Maca is indeed one of the more potent types of superfoods because these can cause changes in the way you live and react as well. It’s always advised to use superfoods cautiously and never in excess because of the side effects that can result.

Next week, we’ll learn about some more amazing superfoods, some you may not have heard of. Until then, eat well and stay healthy!

Mother Nature has given us some wonderful gifts. Some of these we have used and misused, and some we are not even aware of. The acerola berry is one such marvelous gift whose true value is coming out into the open only in recent times. This berry has all the benefits that berries provide but a look at all the scientific research that has been conducted proves that these are no ordinary berries.

Most commonly, we find the acerola berry n North and South America – more the latter than the former because of the tropical landscape where it flourishes with ease. It’s also found in Caribbean islands and many growers have managed to cultivate the acerola tree in Florida as well.

Dark and deliciously red, this berry is also known as the Barbados cherry, Cereso and Antilles cherry among other names. It has a sweet and sour taste, much like citrus fruits. But what’s amazing is that has 32 times as much Vitamin C as orange juice, so it’s more powerful than your regular citrus fruits like grapefruit and limes.

The acerola berry can be eaten fresh but you can also add it to smoothies, jams, syrups and jellies. There’s no end to the different ways in which this berry can be added to your diet and if you’re an inventive cook or baker, you’ll find numerous ways to incorporate it into your family’s food.

How it helps

• Since it is so full of vitamin C, the acerola berry is extremely helpful in making sure that your immune system becomes strong. So, naturally it helps keep away colds and flu. Since our body cannot produce or store vitamin C and bioflavonoids, fruits such as the acerola berry help in restocking those levels, and together they enhance blood circulation and help the body fight against illnesses.




• The vitamin C in acerola has another important use. It helps the body in forming collagen which is the basis for connective tissue and skin. Naturally, it also helps in healing wounds.




• As the acerola berry is chockfull of vitamin C, it can protect the body from free radicals which are the root causes of diseases such as cancer and heart disease.




• If you’re diabetic, then the acerola berry is very good for you as it can reduce the blood sugar to reasonable levels. Acerola berries contain polyphenols which help greatly in reducing blood sugar.




• Acerola berries can help fight cancers such as those of the lung, colon, stomach and others as well. This is because of the high level of antioxidants that they contain which help in fighting free radicals.




• One more interesting use of the acerola berry is strengthening teeth and bones.  Acerola berries have a few vitamins which help greatly in protecting and rebuilding teeth and bones. This is especially helpful if you’re suffering from brittle bones and chipped teeth.




• Most skin products that are being made to treat conditions such as melasma contain acerola berry extracts in them. The acerola berries are ideal for treating skin discoloration as well because the high content of vitamin C in them lowers the production of melanin which makes the skin dark.




• You can maintain acidity levels in your body with the help of acerola berries and this also aids the process of digestion.




• When combined with soya, the acerola berries can even help in lowering cholesterol.




• Since these berries are low on sugar, they make an excellent snack which even helps you lose weight.

Acerola berries are every health conscious person’s dream come true. These berries make you feel good and look good as well.  While most people prefer to eat them fresh, it’s perfectly fine to get the frozen version as well. Apart from using the berries as fillings for pies, tarts and cookies, you can steep them in hot water and drink the resultant tea type of preparation.

If you can’t find acerola berries in your city, then it’s not a bad idea to try and grow them as well. Acerola berries can grow in your backyard, provided you live in a warm climate. Typically found in countries such as Puerto Rico, Texas, Mexico and the Caribbean, this berry has made a huge comeback in recent times.

Good to know:

Acerola berries are one of the most important nutrients that inhibit stress significantly. These berries fight aging, boost levels of vitamin C in the body and make you look and feel younger.