Vitamin D Health Benefits

This once obscure vitamin has been thought to only fortify skeletal structure through the minerals calcium and phosphorous; however, new emerging research shows this vitamin carries many more tasks than just strengthening bones.


Vitamin D and Pre-eclampsia

Pre-eclampsia is a devastating systemic disorder that is characterized by proteinuria (protein in urine), high blood pressure, and edema. This disorder can cause grave health problems for the mother and fetus: pre-eclampsia can cause premature delivery and is the leading cause of maternal and infant illness and death around the globe (causing some 76,000 deaths per year). Pre-eclampsia is, no doubt, a problem that greatly affects mothers and infants. The cause still remains unknown; however, a study carried out by the University of Pittsburgh found that vitamin D deficiency early in gestation is associated with a five-fold increase risk of developing pre-eclampsia.




Vitamin D and Diabetes

Most people in Western societies are familiar with diabetes, particularly that of type II diabetes. Type II diabetes is highly publicized since most diabetes sufferers are afflicted with this particular form of the affliction. However, the smaller subset, those suffering with type I diabetes, have a small advantage over their counter parts. Recent research has demonstrated that those who receive high amounts of vitamin D during childhood have a lower risk of developing type I diabetes later on in life, the greater the amount of vitamin D, the greater the benefit.

Type I diabetes is different than type II in the fact that, it does not arise out of insulin resistance; rather, it comes about because the insulin producing beta cells in the pancreas are destroyed by one's own immune system, starting early in childhood. Though more commonly found amongst Europeans and North Americans, it can affect people from all walks of life.



Vitamin D and Cancer

Vitamin D has also been linked to better outcomes in cancer. In breast, colon and prostate cancer, the sun-shine vitamin has been shown to suppress cancer growth and the formation of blood vessels that feed cancer cells. Furthermore, in a breast cancer study, 24 percent in the breast cancer study had adequate levels of the vitamin at the time of diagnosis. Those who were deficient were more likely to have the cancer metastasize or recur ten years later. Moreover, 73 percent of the deficient were more likely to die.

A study in the International Journal of Cancer found that vitamin D protects cells from oxidative stress. This study used the most biologically active form of the vitamin, vitamin D3 along with nonmalignant human prostate epithelial cells. Metabolism of cells produces free radicals that can damage DNA and contribute to cancer formation and accelerated aging. Vitamin D links with a gene that increases its activity and produces an enzyme that combats free radical damage by clearing the cell of those DNA-damaging substances. This relieves cell stress and retains healthy cells.



Vitamin D and Brain Function

Because of the many vitamin D receptors in the brain, it has been discovered that vitamin D plays a very important role in maintaining and achieving a healthy mind. Though more research in this particular area of vitamin D functions is needed, it is worth mentioning since vitamin D has been indicated in children with brain dysfunction (its exact mechanisms are still unclear at present).

Though behavioral and cognitive difficulties and their association to low vitamin D levels is still a little sketchy, what is known is how low vitamin D levels affect depression in the elderly. Accompanied by an overactive parathyroid, low vitamin D levels have been implicated to increase depression in older adults, and in other mental disorders. This information is particularly important because, instead of treating patients with dangerous psychotropic medications that have hazardous side effects, depression could in the future be treated with a higher intake of vitamin D or more calcium and exposure to sunlight.



Supplementation

Now that many of the health benefits of vitamin D have been shown, it is time to describe where to find this vitamin and who needs it the most. The largest source of this vitamin is the sun. Contrary to popular belief, spending time in the sun daily is not deadly. Though there is such a thing as too much of a good thing, never spending any time in the sun is certainly not the better alternative. Lighter individuals need less time than darker individuals, about 15 minutes in the sun daily. For darker individuals, more time is need than 15 minutes (approximately 30 minutes).

Another source is through diet. Raw milk naturally contains vitamin D, but the largest dietary source would have to be cod liver oil.

As for who needs vitamin D the most, everybody needs it! However, it has been recently shown that young children and infants tend to be deficient, even though they appear healthy otherwise. Currently, the new info on vitamin D and all its varying abilities has prompted many to deem the recommended daily allowance (RDA) to be far too low -- the highest amount suggested being 600 IU. The Vitamin D Council recommends at least 1,000 IU (or 25 ug/day).

To sum up all this info on supplementing this vitamin: if people get plenty of sunshine, raw milk, and cod liver oil, many would surely reap the benefits of this vitamin.

Overall, vitamin D has been for years underestimated in its abilities and its health benefits. The future only holds more data on how important this vitamin is; therefore, supplementation needs to be more emphasized.

7 Superfoods for the Blues

What you eat can make a difference if you're depressed or just suffering from a temporary bout of the blues.

Feeling down once in a while is a natural part of life's ups and downs. But there are ways to adjust your diet to help stabilize your mood. Susan Moores, registered dietitian, spokesperson for the American Dietetic Association, and nutrition consultant in St. Paul, Minnesota, says eating regular meals is vital to keeping your moods balanced. "It's important to keep your energy level up by not skipping meals, otherwise your serotonin level, a chemical in the brain that produces calmness, could change."

Choosing a healthy variety of food and not just focusing on one nutrient is crucial, says Moores. "When people eat better they feel better, and there is a definite role for a healthful diet when someone is suffering from depression. Good nutrition won't pull you out of depression, but it is a piece of the puzzle for managing depression." Moore also cautions that popular low-carbohydrate diets may have a negative impact on people's brains.

"Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in mood," she says. Here, a list of foods that contain nutrients that might help stabilize your mood.

Note: If you're dealing with prolonged depression, you may benefit from therapy and/or medication. Talk to your doctor about your treatment options.

Salmon and Mackerel

Rich in omega-3 fatty acids, salmon and mackerel are great dinner options no matter what your health concern. There is some research that shows a link between lack of omega-3 fatty acids and depression, says Moores. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed (often called Atlantic) salmon.

Recommended Serving Size: Fresh 3.5-ounce salmon fillet, 180 calories Fresh 3.5-ounce mackerel fillet, 220 calories

Canola Oil

Some studies have shown that people who suffer from depression also have lower levels of the antioxidant vitamin E, according to Moores. So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. (The USDA recommends consuming no more than 6 teaspoons, or 24 grams, of oils each day.) Try substituting canola oil for vegetable oil when you're sauteing that salmon for a healthy dinner.

Recommended Serving Size: Six teaspoons (2 tablespoons), 225 calories

Spinach and Fresh Peas

Dark green vegetables like spinach and peas are high in folate, which may help stabilize your mood because it's needed to help make serotonin. Plus, peas are a good source of vitamin C and fiber. Keep in mind that canned peas have diminished nutrients, so try to use fresh or frozen peas whenever you can. For a nutrition boost, add peas to your tuna salad, or build your dinner salad with spinach instead of lettuce.

Recommended Serving Size: Raw, shelled scant 2/3 cup of fresh peas, 83 calories Raw, chopped scant 2 cups of spinach, 25 calories

Chickpeas

Also high in folate these low fat, high-protein legumes are a nutritious alternative for people who don't eat meat, and a delicious addition to any diet. Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.

Recommended Serving Size: 1/4 cup fresh, 160 calories

Chicken and Turkey

Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too. Remember, eating chicken with the skin increases the fat content considerably.

Recommended Serving Size: Boneless, skinless half chicken breast, 106 calories 3.5 ounces light meat, roasted turkey, 153 calories.

Pomegranate: Nutrition and Home Remedies

"ANAR" for Health

The pomegranate is a food medicine of great importance. All parts of the tree, the roots, the bark, leaves, flowers, rind and seeds are of medicinal value. We touch upon its various benefits and bring you some easy recipes too.

The pomegranate is good for the heart, the stomach, liver; it is a coolant and alleviates fever. It also increases the body`s resistance against infections.

Healthful Pomegranate Juice

Method

Whisk pomegranate with an electric handmixer.
The juice will get extracted, but seed should stay intact.
Strain and discard seeds.
Now put apple and other ingredients in an electric mixer.
Run till it forms a smooth puree.
Add 450 ml. chilled water.
Run again till mixture is smooth and frothy.
Strain, serve fresh and frothy in tall glasses.

Making time: 15 minutes
Makes: 2 glasses
Shelflife: 2-3 hours refrigerated


In Case of Vomitting

Pomegranate juice is of great value in digestive disorders. It is an appetiser and useful for patients suffering from colitis and mucous.

One tablespoon of juice mixed with equal quantity of honey is used to treat excessive secretion of bile, flatulence, colic and morning sickness


Pomegranate Raita

Method

Beat up chilled curd with a little water to achieve the desired consistency.
Add the salt and pepper and stir.Then add the anar and swirl it around in the yogurt.
Place the mint leaves in the center of the bowl for decoration.

Tip: Use glass or crystal bowl as it enhances the look of the raita.

Ingredients

Ingredients:
1 cup fresh pomegranate (anaar)
3 cups yogurt/non-fat curds
2 tbsps rock salt ( kalanamak)
fresh mint leaves for garnish
a pinch of freshly ground black pepper or garam masala

For Kidney and bladder stones

A tablespoon of seeds ground into a fine paste can beaten along with horse gram soup to dissolve gravel in the kidney and bladder.


For Teeth and gum disorder

Powder of the dry rind mixed with pepper and common salt can be used as a toothpaste or powder. Regular application strengthens the gum, stops bleeding, prevents pyorrhoea and cleans the teeth.


Do u know u can apply ANAR POWDER for releif from ANAL ITCHING..

Anal itching is caused by unhygienic habits and worm infection. The skin of the fruit should be roasted till it is brittle and then powdered. This powder is mixed with vegetable oil and applied to the affected area.