Be Well Buzz » vitamin E

10 Fruits and Vegetables High in Vitamin E

BeWellBuzz — Wed, 14 Sep 2011 02:15:33 +0000

Health conscious people understand the importance of a diet that includes all the essential vitamins and minerals to avoid chronic illness as we age. Vitamin E is known to confer many health benefits including support for the heart and brain as well as being an immune system booster. Many are surprised to find out that this critical vitamin exists in many different natural forms, all of which are required for vibrant health. Vitamin E as an antioxidant helps protect the body against stroke, cataracts, cancer, heart disease, and even the signs of aging. Vitamin E actually protects the walls of the arteries. It prevents bad cholesterol (LDL) from being oxidized, preventing clogged arteries. Vitamin E can also prevent platelets from clumping together and forming blood clots. This can help prevent a stroke or heart attack. Vitamin E can also help prevent or fight cancer. It protects the cell's DNA from damage that can cause the cells to turn cancerous. It can actually reduce the rate of growth for tumors, at the same time enhancing the immune system to fight cancer. Vitamin E capsules can even help enhance the action of insulin. This improves blood glucose function in diabetes. It is also pivotal in the proper function of the brain. It protects the myelin sheaths that surround neurons in the brain. This can help prevent degeneration during the normal aging process. It may also help prevent Alzheimer's disease. Incorporate these fruits, vegetables and nuts to rip all the benefits of this important vitamin: Almonds Almonds contain 35.9 mg per cup or 179% of the RDA. Sunflower Seeds Sunflower seeds contain 33.4 mg of vitamin E per cup of roasted kernals or 167% of the RDA. Wheat Germ Wheat germ contains 18.1 mg per cup or 90% of the RDA. Wheat germ oil contains 20.2 mg per tbsp or 101% of the RDA. Hazelnuts Roasted hazelnuts contain 15.3 mg per cup or 76% of the RDA. Spinach Spinach contains 3.7 mg per cup or 19% of the RDA. Swiss Chard Swiss chard contains 3.3 mg per cup or 17% of the RDA. Mango Mango contains 1.8 mg per cup or 9% of the RDA. Olives Jumbo olives contain 1.7 mg per 100 grams or 8% of the RDA. Papaya Papaya contains 1 mg per cup or 5% of the RDA. Blueberries Bueberries contain 0.8mg per cup or 4% of the RDA. Sources: http://www.healthdiaries.com/eatthis/10-fruits-and-vegetables-high-in-vitamin-e.html http://www.naturalnews.com/032323_vitamin_E_antioxidants.html#ixzz1XnjAGedZ

Living With Arthritis

BeWellBuzz — Sun, 27 Feb 2011 21:15:54 +0000

Everyday the lives of millions of people world wide are affected by Arthritis, a condition that damages the bodies' joints and is almost impossible to completely cure. Sufferers will endure pain, especially in their hands or whilst walking, that is caused by inflammation around the joints and joint damage as a result of the condition. In the case of Rheumatoid Arthritis, a type of arthritis in which the bodies' immune system attacks and breaks down its own body tissue, it is difficult to completely prevent the onset of the condition. As with almost all illnesses, the general condition of your body can be an important factor in the fight to prevent arthritis - so healthy eating and regular exercise are vital. You can complement your physical efforts by taking a variety of supplements. A great place to start is topping up your levels of vitamins B, C, D and E - which all have a part to play in easing the effects of arthritis. Vitamin B for example will help top up reserves of a vitamin that is often lacking in Arthritis sufferers and is vital for the manufacture of protein in your body. Vitamin C aids the production of collagen, an essential component of joints. Studies have found that people who have a high vitamin C intake face significantly less risk of their arthritis worsening. Other supplements that can play an important role include calcium, which has long been recognised as a vital player in keeping your joints and bones strong and healthy. Products such as glucosamine tablets^[1] are also useful allies in the battle against arthritis, helping to improve the mobility of joints and relieve pain associated with joint movement. It is also important to ensure your diet includes lots of foods that are rich in Omega-3 fatty acids, such as fish, nuts, seeds and soy based products. Fatty acids are a type of fat that your body needs but unfortunately does not produce itself, so must be taken from your food. Reliable studies have shown that by insuring your diet contains Omega-3 fatty acids, you can help to reduce symptoms and pain associated with Rheumatoid Arthritis. There are also many simple techniques to making living with the condition more bearable. It is often the most mundane of tasks, that you complete everyday without a second thought, that arthritis sufferers can find almost impossible - removing lids from jars, brushing your teeth and cooking in general can become painful activities. Finding a properly trained physical therapist can be a great help in the treatment of arthritis. They will help you modify the way you complete daily tasks that you would not have thought twice about in the past, to make them more comfortable and pain free. This can cover techniques such as implementing hand exercise plans, installing handles in your home and car to make moving around them easier or cutting out certain movements that place more stress on your joints. References^{^} glucosamine tablets (www.healthspan.co.uk)^{^} Permanent Link: Supplements and Alternatives for Joint Pain and Arthritis (www.altmedicinezone.com)^{^}

Vitamin E for a Longer Life?

BeWellBuzz — Sun, 27 Feb 2011 17:26:51 +0000

Taking vitamin E supplements^[1] may lengthen lifespan for certain groups of men, a recent study^[2] from the journal Age and Ageing shows. For the study, researchers looked at data on 10,837 adults who were followed for eight years. While vitamin E had no effect on mortality when participants were 65- to 70-years-old, the antioxidant^[3] appeared to reduce mortality when participants were 71 or older. According to the study's authors, vitamin E may increase life expectancy by protecting against oxidative stress (an aging^[4]-related process that occurs when free radicals^[5] overwhelm cells and damage their DNA). However, past research on vitamin E supplements and mortality has yielded mixed results. In a 2005 research review from the Annals of Internal Medicine, for instance, scientists sized up 19 clinical trials and found that the supplements failed to reduce risk of heart disease^[6] or cancer. To boost your vitamin E intake without turning to supplements, go for vitamin-E-rich foods^[7] like almonds, mango, and broccoli. References^{^} vitamin E supplements (altmedicine.about.com)^{^} study (ageing.oxfordjournals.org)^{^} antioxidant (altmedicine.about.com)^{^} aging (altmedicine.about.com)^{^} free radicals (altmedicine.about.com)^{^} heart disease (altmedicine.about.com)^{^} vitamin-E-rich foods (altmedicine.about.com)

Vitamins May Reduce Risk of Metabolic Syndrome

BeWellBuzz — Sat, 12 Feb 2011 04:15:08 +0000

Running low on vitamin C^[1] and vitamin E^[2] may raise your risk of metabolic syndrome^[3], according to a new study^[4] from the journal Public Health Nutrition. Known to up your chances of developing diabetes^[5] and heart disease^[6], metabolic syndrome is marked by a cluster of conditions (including high blood pressure^[7], high blood sugar levels, high cholesterol^[8], and excess belly fat).

For the study, researchers looked at the link between metabolic syndrome and intake of specific nutrients (including folate, zinc, and vitamins C, B12, and E) among 225 women and 127 men age 65 and older (all of whom lived in low-income neighborhoods in Ecuador). Results revealed a strong relationship between increased risk of metabolic syndrome and low blood levels of vitamins E and C.

The researchers also found that participants with metabolic syndrome were more likely to show elevated levels of C-reactive protein, a marker of inflammation^[9].

References^{^} vitamin C (altmedicine.about.com)^{^} vitamin E (altmedicine.about.com)^{^} metabolic syndrome (altmedicine.about.com)^{^} study (journals.cambridge.org)^{^} diabetes (altmedicine.about.com)^{^} heart disease (altmedicine.about.com)^{^} high blood pressure (altmedicine.about.com)^{^} high cholesterol (altmedicine.about.com)^{^} inflammation (altmedicine.about.com)

Importance of Absorption

BeWellBuzz — Mon, 27 Dec 2010 17:22:49 +0000

"We are what we eat." This is one phrase most of us are familiar with. However, this statement doesn't give the complete picture. To be effective, the above statement needs to be elaborated upon a little. That is, we are what we eat and what we absorb. You may eat nutrient-rich diets or take food supplements, but they may fail to make you healthier if essential nutrients are not being absorbed properly into your bloodstream. In short, to maintain good health, you need nutrient-rich foods and a healthy digestive system. Different nutrients such as minerals, vitamins, and proteins require different conditions to be absorbed properly into our bloodstream. Here's a look at some methods that help you absorb essential nutrients: Iron - A little meat helps in the absorption of iron, while caffeine obstructs the absorption of iron. That is why you shouldn't drink too much coffee when you are following an iron-rich diet. Amino Acids - They should be taken on an empty stomach. Vitamin A, E, and K - Fat helps in the absorption of these essential vitamins. Calcium - Avoid taking calcium with iron supplements. Chromium - Do not take antacids. B Vitamins - Avoid alcohol intake if you are taking Vitamin B supplements. Five tips to improve digestion naturally Shared below are five tips that help in improving digestion: Don't drink water during meals It is necessary that you drink lots of water daily. However, gulping down too much water just before or during meals is counterproductive. Water intake during meals weakens the digestive system, and that is why you should restrict your water consumption to only a few small sips while having a meal. Ideally, you should not drink water 15-20 minutes before a meal and 60 minutes after consuming food. Eat natural and wholesome foods Avoid eating foods that are laced with preservatives or chemicals. Instead, eat whole and natural foods. This will allow your digestive system to focus only on absorbing nutrients rather than doing the dual job of eliminating harmful chemicals and then absorbing whatever nutrients are left behind. Eat some raw foods daily Include raw foods in your diet, as they provide natural enzymes and essential nutrients which may get denaturized by heat. Increase your intake of good bacteria Many of us think that all bacteria are harmful, but this is not the case. Some bacteria such as Bifidobacterium bifidum and Lactobacillus acidophillus are probiotic or 'good' bacteri since they boost intestinal health. Avoid Stress Stress doesn't augur well for your digestive system. Stress cuts off blood circulation to the digestive tract and weakens the ability of your body to utilize the nutrients you eat properly. In case you suffer from weak digestion, it is a good idea to spend a few minutes daily doing exercises that promote relaxation.

16 Superfoods You SHOULD Know About! (Part 1)

BeWellBuzz — Tue, 07 Sep 2010 16:19:14 +0000

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!