Nuts, Seeds & Legumes Topics
Keep reading this article to learn these useful methods on how to strengthen nervous systems health naturally at home! Beef brains and heart, cabbage, citrus fruits, raisins, whole grains, lecithin, and unrefined molasses. Teens and women who are pregnant or planning to get pregnant may find it difficult to get enough folate, but this B vitamin is vital to a baby's health and development. How to stop mouth breathing while sleeping at night — 8 tips. Vitamin C is one of the most powerful and essential antioxidants in our body. Stress is one of the reasons leading to the decrease of the nervous system. Plus, this pleasure can enhance your health, fill your energy, and relax your mind.
Lysine Why you need it: Lysine, also known as l-lysine, is an amino acid that helps the body absorb calcium and form collagen for bones and connective tissue. It also plays a role in the production of carnitine, a nutrient that helps regulate cholesterol levels. Protein-rich animal foods, especially red meat, are good sources of lysine, as are nuts, legumes, and soybeans.
Autumn Cranberry Beef Stew. Magnesium Why you need it: The body uses magnesium in more than biochemical reactions. These include maintaining muscle and nerve function, keeping heart rhythm steady, and keeping bones strong. Other good sources of the mineral include almonds, cashews, and green vegetables such as spinach. Niacin Why you need it: Niacin, like its fellow B vitamins, is important for converting food into energy.
It also helps the digestive system, skin, and nerves to function properly. Dried yeast is a top source of niacin, but for something more appetizing, try peanuts or peanut butter; one cup of raw peanuts contains Beef and chicken liver are particularly niacin-rich, as well. Chocolate Peanut-Butter Energy Bars. Omega-3 fatty acids Why you need it: Omega-3s contribute to brain health and may help reduce inflammation. There are two categories of omega-3 fatty acids: One cup of tuna salad contains about 8.
Apple and Cheddar Tuna Pitas with walnuts! Potassium Why you need it: Potassium is an essential electrolyte, needed to control the electrical activity of the heart. It is also used to build proteins and muscle, and to break down carbohydrates into energy. One medium-sized baked sweet potato contains nearly mg of potassium. Tomato paste, beet greens, and regular potatoes are also good sources, as are red meat, chicken, and fish. Sweet Potato Casserole With Marshmallows. Riboflavin Why you need it: Riboflavin—yet another B vitamin—is an antioxidant that helps the body fight disease, create energy, and produce red blood cells.
At nearly 3 milligrams per 3-ounce serving , beef liver is the richest source of naturally occurring riboflavin. Not in the mood for liver? Luckily, fortified cereals like Total or Kellogg's All-Bran provide nearly as much of the vitamin in a far more convenient and palatable package. Selenium Why you need it: Selenium is a mineral with antioxidant properties. The body only requires small amounts of it, but it plays a large role in preventing chronic diseases.
It also helps regulate thyroid function and the immune system. Sicilian Tuna and White Bean Bruschetta. Water-soluble vitamins B vitamins and vitamin C are not stored so they must be taken into the body every day. Fat-soluble vitamins Vitamins A, D, E, and K can be stored in the body's fatty tissue and in the liver; hence the toxicity guidelines of megadosing should be observed.
Vitamin A toxicity may occur in adults who take in excess of 50, I. Vitamin A provides your first line of defense against invading toxins since it establishes healthy skin and mucous membranes. Vitamin A is part of the powerful antioxidant group of nutrients.
Body Components and Functions Immune System -- helps the body resist infections and virus Skin -- mucous membranes, skin elasticity, and cell growth Eyes -- including visual purple production essential for night vision Cell growth and elasticity -- promotes growth and vitality, repairs and maintains body tissue, helps prevent premature aging skin elasticity and senility nerve cells.
Thiamin helps burn carbohydrates for energy, so having optimal body uptake is important in a weight management program. Riboflavin helps the mitochondria fat-burning furnaces of muscle cells to produce energy.
It is important in weight management because you always want to maximize the optimal performance of those "fat-burning" furnaces. A study done at Cornell University revealed that just moderate levels of exercise increase riboflavin needs of healthy women; its easy to see that higher intake for athletic performance is an absolute must.
The bottom line, optimal nutrition needs are much more than the RDA 1. Since water soluble vitamins pass through the body within several hours of intake, toxicity with any water soluble vitamin would be almost impossible. It's not surprising that no riboflavin toxicity has been reported to date. Body Components and Functions Metabolism -- digests carbohydrates, fats, and proteins, produces energy Eyes -- reduces chances of cataract formation Skin, nails, and hair -- growth and strength Deficiency Symptoms Bloodshot and burning eyes cataracts corner of mouth cracks and sores dizziness poor digestion premature wrinkles retarded growth red sore tongue Therapeutic Uses arteriosclerosis baldness high cholesterol cystitis oily skin hypoglycemia light sensitivity mental retardation muscular disorders nausea weight control premature wrinkles stress Natural Sources Liver, cheese, fish, eggs, seeds, and cooked leafy vegetables.
Above 30 mg causes vascular dilation with flushing, burning, and itching, the "niacin flush" Niacin is a water-soluble vitamin that works in the glycogen stage of the energy cycle, in the fatty acid oxidation for energy process, and in tissue respiration. Excess niacin above 30 mg will cause vascular dilation accompanied with flushing, burning, and itching.
This is commonly called a "niacin flush" This is uncomfortable, but not toxic; and is sometimes a strategy for breaking through a migraine headache. Body Components and Functions Metabolism -- digests carbohydrates, fats, and proteins Organ muscles -- improves circulation, lowers cholesterol, dilates blood vessels, increases blood flow, produces sex hormones, aids in the production of hydrochloric acid Brain -- aids in the functioning of the nervous system Caution: Do not take niacin if you have a liver disorder, gout, or high blood pressure.
Also eggs, rice, and sunflower seeds. No adverse symptoms reported As with the other B Vitamins, Pantothenic Acid is a crucial nutrient for energy metabolism. It also makes brain neurotransmitters and natural body steroid hormones. Deficiency of pantothenic acid in rats causes highly notable failure of cartilage growth and lesions like the lesions in osteoarthritis.
One human study reported results with only Body Components and Functions Metabolism -- used for conversion of fats, carbohydrates, and proteins into energy Organ muscles -- production of neurotransmitters, adrenal hormones, and antibodies, enhances stamina Adrenal gland -- vital for the production of steroids in the adrenal gland.
Deficiency Symptoms fatigue appetite loss nausea headache tingling in hands depression anxiety Therapeutic Uses stress fatigue arthritis depression migraine headaches Natural Sources Beef, eggs, vegetables, legumes, saltwater fish, whole wheat.
Acute toxicity is low up to 2, mg, but intakes over mg for months or years can cause nerve damage Vitamin B6 functions in the formation of body proteins and amino acid metabolism, chemical transmitters in the nervous system, red blood cells, and prostaglandins. Because this B vitamin is involved with the multiplication of cells, it plays a vital role in pregnancy and in proper function of the immune system, mucous membrane, skin, red blood cells, and brain chemistry. Vitamin B6 supplements have been associated with the treatment of several diseases.
Autism has been linked to a decrease in certain brain neurotransmitters that require vitamin B6 for normal brain chemistry. Research supports vitamin B6 supplementation in the treatment of autistic children, especially when used with magnesium. Heart disease is also associated to low vitamin B6 levels in the body.
Numerous studies have shown that individuals with low pyridoxalphosphate form of vitamin B6 in their blood have five times greater risk of having a heart attack than individuals with higher levels. Folic acid is an essential part of cellular division and DNA synthesis the genetic code for the replication of every new cell.
One of the most significant medical discoveries of the twentieth century is that folic acid supplementation can reduce infant neural tube birth defects by 48 to 80 percent. That's a 48 to 80 percent decrease in the risk of someone having to spend their life in a wheelchair, with bowel and bladder control problems, and a shunt to control fluid levels in their brain.
The neural tube is a fold of tissue that runs the length of the developing embryo and that ultimately develops into the central nervous system.
If this tube fails to close at the top, the baby is born with only a very small brain or with no brain, and will usually die with a few hours or days. If it fails to close at the base of the spine the result is usually a crippling paralysis of the lower extremities, and a number of associated health problems.
Most birth defects from folic acid deficiency will occur within the first few weeks of pregnancy when most women don't even realize they are pregnant.
Most common vitamins are acquired through the foods we eat but depending on your cultural or cuisine traditions, you may possibly have lower natural vitamin intake. Therefore, the nutrition industry has made supplements available that can boost the vitamin content in your body.
A multivitamin is often considered the best option for improving the overall balance of your body, particularly if you have a job or a lifestyle that frequently causes you to miss meals, eat at strange times, or eat the same food very often. Vitamin A or Retinol is useful in treating eye disorders, acne, skin disorders, and infections, as well as speeding up the healing process of wounds.
It is also good for preventing macular degeneration and cataracts. As a carotenoid, it also helps improve the health of your hair too. Vitamin B3 or Niacin can reduce weakness, indigestion, skin disorders, migraines , heart disorders, high blood pressure, high blood cholesterol, diabetes , and diarrhea.
Vitamin B6 or Pyridoxamine is useful in the treatment of diabetes, piles , convulsions, morning sickness, excessive menstrual bleeding, stress, insomnia , and motion sickness. It is also associated with reducing homocysteine levels in the body.
It is mainly associated with the prevention of neural tube defects and is increasingly studied in relation to inhibiting homocysteine levels, thereby, protecting against coronary heart diseases. Vitamin B12 or Cyanocobalamin can reduce symptoms and side effects of anemia, smoking , pregnancy, liver disorders, kidney disorders, and mouth ulcers. When combined with adequate amounts of B6 and folic acid , B12 is essential in defending against various heart conditions, including strokes. In recent years, it has also been associated with the prevention of cognitive decline and cerebrovascular diseases.