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Fluorine: Daily Requirement, Function, Benefits And Food Source That Everyone Should Know

It is known by the following names, calcium fluoride, stannous fluoride, sodium monofluorophosphate, and sodium fluoride.  Fluorine increase bone density, fights infections and reduces the incidence of tooth decay. Fluorine is one the most active element of halogen group. It belongs to the same group of elements as bromine, chlorine, and iodine. It is never found free in nature. In the body, it is found in combination with other constituents of the body. Natural water contains 3-12 mg of Fluoride per litre.

Fluorine is present in almost all tissue, especially the teeth and bones. It is absorbed in the intestines, transported in the blood stream, stored in teeth and bones. Fluorine increases the bioavailability of calcium and helps to buffer acids present in the mouth. Ingested fluorides are completely ionized and rapidly absorbed, and distributed throughout the extra cellular fluid. The level is too low in blood and tissues. It is rapidly excreted in the urine.


Functions of Fluorine in Our Body

  •  Fluorine is essential for the normal mineralization of bones and the formation of dental enamel. Thus 96% of the Fluoride in the body is found in bones and teeth. The Fluorine and Calcium has strong affinity between them and work together, mainly in the outer parts of bones.
  • Fluorine prevents dental caries, by reducing the solubility of the enamel in acids produced by bacteria. A very small amount of it may help in development of tooth, but excess of it causes dental fluorosis-endemic areas.
  • Protects the spleen

Fluorine Deficiency

Deficiency may cause tooth decay, poor eye sight and susceptibility to infection

  • Decay of teeth.
  • Curvature of the spine.
  • Weak eyesight.

Rich Food Sources of Fluoride

Asparagusavocados, brussels sprouts, cabbage, carrots, caraway seed, cauliflower, cucumber, dates, endive, juniper berries, lemon grass, licorice, parsley,  turnip and beet greens, dandelion, sunflower seeds, garlic, spinach, tomatoes, green leafy vegetables, nuts (especially almonds), turnip greens, dandelions and all sea vegetable.

Toxic sources: Fluoride is added to many water supplies and to food processed in areas containing high levels of fluoride. It is added to most toothpastes and may be added to the soil in certain fertilizers. Also found in seafood and oats.

Dental caries
Image via Wikipedia

Many have heard of fluoridated water whether through a municipal water supply or purchasing “fluoride waters”. This is typically an inorganic form of fluorine and not the safest way to get this mineral.

Vitamin B2 ( Riboflavin) : Benefits, Deficiency And Food Sources.

Riboflavin is a water soluble vitamin required by the body to maintain good health. It is primarily essential for proper metabolism and digestion in the body. Riboflavin is also essential to promote the activity of other B complex vitamins like vitamin B3 and vitamin B6. All the B vitamins, including riboflavin, are necessary for the growth and functioning of cells. Riboflavin also functions as an antioxidant. It aids in the processing of fats and amino acids in the body. This vitamin helps in prevention of skin lesions, and hence, a deficiency of it can lead to cracked lips and dull skin. As it is essential to carry out several functions in the body, one should include riboflavin foods in the diet regularly.

Highest concentrations of Vitamin B2 or Riboflavin in the body occur in the liver, kidneys, and heart. Basically, Riboflavin is non-toxic as there is no documentation of toxicity symptoms for Vitamin B2 or Riboflavin so far.

Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates:

Fruit sources : (Apricots,  Apple, Avocado,  Banana, Blueberries, Cherimoya,  Custard apple, Dates,  Grapes,  Grapefruits,  Lemon,  Lychee, Mango,  Mulberries,  Papaya, Passion Fruit,  Pomegranate,  Prickly Pear, Prunes, Raisins)

Vegetable sources : (Amaranth Leaves, Artichoke, Asparagus, Beets, Broccoli, Bok Choy,  Brussels Sprouts, Cabbage,  Carrot,  Chinese Broccoli, Collards,  Dandelion, French Beans, Lettuce,  Lima Beans, Mushrooms, Okra, Peas, Pumpkin, Spinach,  Spirulina, Squash – winter, Sweet Potato, Swiss Chard, Turnip greens, Watercress)

Nut/Grain sources : (Amonds,  Buckwheat, Cashew,  Chestnuts,  Pistachio, Pumpkin seed, Oats,  Quinoa,  Rye, Soy nuts,  Sunflower seeds,  Walnuts, Wheat – Durum,  Wheat – Hard Red, Wheat – Hard White)

Legume sources : ( Adzuki Beans,  Fava Beans,  Edamame,  Garbanzo Beans, Mung Beans, Navy Beans, Pinto Beans,  Soy Beans, Winged Beans.

Riboflavin Benefits:  Health Benefits of Riboflavin or Vitamin B2

  • Riboflavin or Vitamin B2 is important and essential for energy production. Along with Riboflavin, Vitamin B1 also plays important role in energy production. While producing energy Riboflavin converts to flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN). After converted to these form, Riboflavin can attach to protein enzymes and allow oxygen-based energy production to occur.
  •  Riboflavin strengthens the immune system and maintains healthy digestive tracts. It also promotes the immunity and protects the body from infections and diseases. Inadequate amount of Riboflavin in the body increases the levels of homocysteine. High levels of homocysteine increases the risk of heart attack, damages blood vessels and raises blood clotting.
  • Glutathione is an enzyme in the body that is a powerful scavenger of free radicals. Like any other antioxidant molecules Glutathione also needs to be recycled. Riboflavin helps to allow this recycling to happen properly.
  • Another important role that Riboflavin or Vitamin B2 plays is that it helps to maintain supply of Vitamin B3 or Niacin. Tryptophan is the precursor of niacin and body converts Tryptophan into Niacin. This process in done with the help of Riboflavin and kynurenine mono-oxygenase (an enzyme belongs to the family of oxidoreductases).
  • Riboflavin is also helpful in the absorption of other minerals vitamins such as iron, folic acid and other vitamins. It also good for protecting nervous system and regulating thyroid activity. Riboflavin is important for the growth of body tissues such as eyes, mucous membranes, skin, hair and nails. It is also essential for the formation of red blood cells.
  • Riboflavin or Vitamin B2 plays an important role in the treatment of anaemia, cataracts, migraine, rosacea and vaginitis.
Riboflavin Deficiency: Deficiency Symptoms of Riboflavin or Vitamin B2

Riboflavin or Vitamin B2 can be found in variety of foods and a balanced diet is good enough to get right amount of Vitamin B2 or Riboflavin. But in the case of Riboflavin deficiency, it can lead to eye problems like lack of clear vision, burning and itching sensation in and around the eyes and sensitive to bright lights. Lack of Riboflavin can also cause sores around the lips and cracking of the skin at the corners of the mouth. Low blood counts, dizziness, hair loss and poor digestion can also be the Riboflavin deficiency symptoms. Riboflavin or Vitamin B2 deficiency can be the precursor to preeclampsia (abnormal state of pregnancy characterized by hypertension and fluid retention and albuminuria) in the pregnant women.

Riboflavin Dosage
Vitamin B2, i.e. riboflavin, is required in very little amounts. Infants and children require it in as little quantities as 0.3 – 0.9 mg per day; whereas the adult requirement of riboflavin is 1 – 1.3 mg per day. Pregnant and lactating women require slightly larger doses of riboflavin, i.e. 1.6 mg per day. As there are numerous foods with riboflavin which are easily available, it is easy to fulfill the daily requirement of this vitamin. One need not go for vitamin supplements, as much of the riboflavin is obtained from the daily diet itself. However, one should note that it is only obtained from a nutritious and balanced diet. Secondly, riboflavin deficiency is very rare as it is required in small amounts. But there have been cases of ariboflavinosis that occurs due to chronic deficiency of riboflavin. The symptoms of this disease include cracks on lips and in the corners of the mouth, scaly skin, rash, sensitivity to light, etc. On the other hand, it is not recommended to take riboflavin supplements, as the regular use of supplements can result in toxicity. As riboflavin is a water soluble vitamin, the excess is flushed out of the body. However, when taken in the form of supplements, it can result in toxicity which leads to degeneration of the muscles.

These were some riboflavin foods that should be included in the diet regularly. It is also recommended to prefer only fresh and natural foods over synthetic supplements to fulfill the daily quota of riboflavin. Lastly, it is advised for pregnant women, older people and people suffering from chronic diseases, to consult their doctor before making any dietary changes

Bliss Returned : Blissfully Live Vegan and Vegan Guidelines For A Healthier Lifestyle..

Food is an important part of health but we must be clear that it is only a part.  A holistic approach to health is required, taking other factors such as water, air, exercise, emotions, and mental state into consideration. What we eat significantly affects our physical, mental, emotional and spiritual well being. We all have different body types, ethnic backgrounds, medical histories, stress levels, caloric needs and physiological responses to food; therefore, no one philosophy is right for everyone.

 

 

 

Nutritional Benefits

Here are some  Blissfully Live Vegan and Vegan Guidelines  to consider for a healthier lifestyle full of fruits and vegetables.

1. Avoid processed “junk” foods including fast food, packaged foods, high fat foods this first week and frankly the longer you can limit them in your diet, the better you will feel.

2. Choose as many local, seasonal, organic foods as possible. Begin by adding whole fruits and vegetables into your diet. Start with soups, smoothies and salads. They are fun meal choices that help you integrate more fruits and vegetables into your diet.

3. Eat smaller amounts more often. Eating just enough to nourish yourself without going beyond what is comfortable is at the heart of being gentle to your body.

What counts as a serving for fruits & veggies?

  • 1 cup leafy greens, berries or melon chunks
  • 1/2 cup cut or cooked fruits and vegetables (broccoli, carrots, pineapple…)
  • 1 medium piece of fruit or vegetable (apple, plum, peach, orange)
  • 6 ounces natural, fresh 100% fruit/vegetable juice
  • 1/4 cup dried fruit (sulfur free)

4. Consider how you prepare your food so you get the most out of them (and we don’t mean the most calories, we mean the most nutrients). Obviously, your deep frying days are over. Bake, broil, grill, roast and steam your food. Stir frying is acceptable as well with a small amount of oil.

 

5. Eat a rainbow every day. Many of the health benefits of micronutrients are concentrated in the pigment of fruits and vegetables. Essentially the properties that give each fruit or veggie its rich color are the same elements that help protect our immune systems and keep our bodies strong. Each color family is rich in unique and important micronutrients. The American Cancer Society recommends choosing at least one representative from each color family per day. We like to say: “It’s good practice to eat a rainbow every day.” All fruits and veggies are good for different reasons. Don’t be afraid to take chances, to try new combinations and to customize the fruits and vegetables you mix and match.

Red
tomato, watermelon, red pepper, beets, strawberries, raspberries, cherries, grapefruit, pomegranate, apple, guava, red onion, Japanese persimmon
Orange/Yellow
orange, sweet potato, mango, winter squash, papaya, carrots, orange peppers, tangerine/Clementine, nectarine, peach, apricot, Asian pear, Japanese squash
Dark Green
spinach, kale, swish chard, mustard or collard greens, avocado, asparagus, artichoke, bok choy, green cabbage, Chinese cabbage, Brussels sprouts, broccoli, green pepper, watercress, kiwi, apples, avocado, cilantro, basil, parsley, mint
Blue/Purple
blueberries, eggplant, concord grapes, purple cabbage, blackberries, plums
White
garlic, cauliflower, onions, ginger, Japanese radishes/Daikon, burdock root, Shiitake, Maiitake mushrooms, Jicama

6. Think about protein in a new way.  Protein is essential for a healthy immune system, building and maintaining lean body mass, regulating the speed of digestion, and overall energy levels. As Americans, we eat lots and lots of animal proteins like meat, poultry and pork. The typical American plate is 50% animal protein, 25% overcooked vegetable and 25% starch like white potatoes. Health advocates recommend reshaping our plates for balanced, healthy eating. Recreate your plate by shifting to 50% plant foods like vegetables or some fruit, 25% lean protein and 25% whole grain.

Examples of the Plant Proteins You Should Be Eating:

  • Beans & Legumes (lentils, split peas, black beans, garbanzo beans, hummus, kidney beans)
  • Nuts & Seeds (walnuts, almonds, pumpkin seeds)
  • Natural Nut Butters (almond, peanut)
  • Soy Foods (edamame, tofu, soy milk)

The Animal Proteins You Should Be Eating:

  • Organic, cage free Poultry
  • Grass Fed lean beef (bison, ostrich, buffalo)
  • Organic eggs
  • Wild caught fish
  • Organic dairy products

Before you can truly embrace a Blissfully Live Vegan and Vegan Lifestyle  in fruit and vegetables, it is important to understand the benefits these foods are literally bringing to the table. Here are some quick facts you didn’t know about everything – from Apples to Turmeric.

  • Apples contain antioxidants that help protect “good” HDL cholesterol levels in the blood.
  • Avocados are densely packed with anti-inflammatory, healthy fats. Well-known for its vitamin E content, an important antioxidant.
  • Beets are potent antioxidants with liver-protective properties.
  • Blueberries and blackberries are rich in anthocyanins—these phytonutrients have power. They can reduce inflammation, increase detoxifying enzymes in the liver, and stop cancers from creating their own lifeline-blood supply.
  • Cabbage is a cruciferous vegetable that promotes natural detoxification in the liver. It is high in sulfur and iodine.
  • Carrots are the richest plant source of vitamin A, good source of potassium.
  • Celery is high in organic sodium, magnesium, and iron. Magnesium is important for the breakdown of carbohydrates, proteins, and fats into energy; for muscle relaxation and the prevention of cramps; and for nerve conduction and preventing tooth decay.
  • Cilantro provides a rich source of carotenoids.
  • Cinnamon has been shown to help keep blood sugar in check.
  • Cucumbers contain potassium and phytosterols, which help lower blood cholesterol levels.
  • Fennel’s active ingredient, anethole, blocks inflammation in the body and can stop cancer cells from multiplying.
  • Ginger root reduces nausea, pain and inflammation, and provides heartburn relief. It also aids digestion.
  • Grapefruits provide a rich source of vitamin C, and are a good source of lycopene (a carotene with prostate cancer-protective properties).
  • Kale is an especially nutrient-dense vegetable with many potent micronutrients. Rich and abundant in calcium, lutein, iron, and vitamins A, C, and K, kale has seven times the beta-carotene of broccoli and ten times more lutein, another potent carotene. Kale is part of the cruciferous vegetable family, making it a good source of the phytonutrient indole-3-carbinol. Research shows I3C has many anti-cancer actions, such as promoting estrogen ratios in the blood that are weak, but needed to discourage breast cancer tumor growth. Crucifers are also potent detoxifiers.
  • Kiwis offer twice the vitamin C of an orange per serving. They are a good source of vitamin E (a potent antioxidant) and potassium.
  • Lemons contain natural anti-nausea and overall digestive-aid properties.
  • Mint is rich in plant-based omega-3 fats – an important nutrient for healthy hair, skin, and nails that has powerful anti-inflammatory activity. Omega-3s may also protect against the development of heart disease and certain types of cancers.
  • Parsley is a good source of folic acid, which may help lower the risk of heart disease and certain types of cancers. It also promotes fresh breath.
  • Pineapples are high in the enzyme bromelain, an anti-inflammatory.
  • Spinach is high in iron, vitamin C, and beta-carotene. The vitamin C and beta-carotene in spinach are antioxidants, and may help to protect cells from the damaging effects of free radicals. Most dark green leafy veggies are rich in lutein – a phytonutrient shown to help delay age-related macular degeneration of the eyes.
  • Sweet potatoes (and carrots for that matter) are rich in – a phytonutrient responsible for giving these veggies their rich orange color. Zeaxanthin has anti-cancer activity: it helps encourage cancer cells to commit suicide (apoptosis), and helps prevent tumors from being able to create their own blood supply (anti-angiogenesis).
  • Swiss chard tastes sweeter in juices than spinach. It is rich in vitamin C, potassium, and magnesium. Foods rich in potassium have been shown to lower blood pressure and heart disease risk.
  • Tomatoes are rich in lycopene – a member of the carotene family famous for its potential to prevent prostate cancer.
  • Turmeric has been shown to have multiple forms of anti-cancer activity in prostate, ovarian, colon, uterine, and breast cancer cells. The active ingredient responsible, curcumin, is approximately 1,000 times more bioavailable (absorbable) when combined with black pepper.

Source: http://www.jointhereboot.com/index.php?option=com_zoo&view=item&layout=item&Itemid=742&lang=en

Seasonal Eating : What Foods To Enjoy This Winter.

You adjust your wardrobe with the seasons — your diet should be no different, especially because adjusting your diet in this way can benefit your body’s health. As seasonal shifts affect your body, the foods you eat can help you accommodate — or counteract — the changes.

As the weather turns cold, our activity levels tend to drop off and we burn fewer calories. That can lead to weight gain. Extra weight and other winter-related factors, such as declines in levels of vitamin D (the sunshine vitamin), have been associated with increases in blood pressure and cholesterol. Researchers have also noticed that in the cold months, our brains produce less serotonin, a “feel-good” chemical. This may be one reason we often feel so  depressed in winter and try to cheer up by eating cookies and other high-carbohydrate snacks. Your body knows what it needs (even if your brain doesn’t always make the best choices): As it happens, carbohydrates trigger serotonin production.

Your winter challenge: Eat healthful carbs, such as sweet potatoes and whole-grain pasta, to help your blood pressure, cholesterol and mood. Just stick with smart portions that won’t break the calorie bank.

Fix it with food: Potatoes, in season in the winter, are loaded with two blood pressure–lowering compounds: the mineral potassium and chemicals called kukoamines. Just remember that one serving of potato shouldn’t resemble a football — it’s around the size of a computer mouse. And stay away from frying or mounds of butter and sour cream. For healthful oven frites, cut a medium potato (try it with a sweet potato for extra health benefits) into thin wedges, drizzle with olive oil and a pinch of salt and roast until golden brown. Another serotonin-boosting choice: winter squash, such as butternut and acorn. It gives you a good carb fix along with a shot of potassium, which boots energy and protects the heart. For a quick meal, poke holes in a medium squash and bake until soft; cut in half and scoop out seeds. Fill with your favorite greens, such as baby spinach (they’ll wilt from the heat), and sprinkle with a handful of walnuts.

WHY eat the seasons?

There are a number of good reasons to eat more local, seasonal food:

  • to reduce the energy (and associated CO2 emissions) needed to grow and transport the food we eat
  • to avoid paying a premium for food that is scarcer or has travelled a long way
  • to support the local economy
  • to reconnect with nature’s cycles and the passing of time

but, most importantly, because

  • seasonal food is fresher and so tends to be tastier and more nutritious

Enjoying the Season’s Freshest Foods

In any other season, this would be as simple as making a trip to your local farmer’s market to stock up on the essentials. But many farmers’ markets close down for the winter. In this season of scarcity, you’ll probably need to call around to find a local farm that sells produce throughout the cold months.  Check out www.FoodRoutes.org for a list of farms near you.

Once you find a source and make over your pantry for winter, all that’s left is stirring and savoring. Availability will vary from region to region, but here’s a general list of foods that make winter their season, along with tips on how to incorporate these ingredients into your meals.

Winter Vegetables

  • Beets.  are in season in temperate climates fall through spring, and available from storage most of the year everywhere else. Fresh beets are often sold with their greens still attached.
  • Cauliflower. May be grown, harvested, and sold year-round, but it is by nature a cool weather crop and at its best in fall and winter and into early spring.
  • Kale. This hearty green is a rich source of minerals (including calcium), and although it is available year-round, it actually tastes the sweetest in the winter. To eat, wash leaves thoroughly and tear them into small pieces—discarding the touch stem. Place in a steamer and steam until tender (five minutes). Sauté in garlic butter or olive oil; sprinkle with soy sauce; or toss right into a hot bowl of soup to boost its nutritional content.
  • Leeks. A mild-flavored member of the onion family—and essential ingredient in potato-leek soup—this winter vegetable adds delicious flavor to many recipes. Try them in your favorite winter stew.
  • Radicchio. A type of bitter lettuce, radicchio can be grilled or used in salads.
  • Radishes. Most commonly used in green salads and vegetable trays, this spicy root vegetable can also be cooked as a side dish. Thinly slice radishes and steam them until tender. Then sauté steamed radishes in butter with a few cloves of garlic, a squeeze of fresh lemon juice, and a sprinkle of dried dill weed.
  • Rutabaga. Another root vegetable, try mashed rutabagas instead of mashed potatoes.
  • Turnips. These spicy root vegetables can be braised, sautéed, pickled, sun-dried, or roasted. As a rule, smaller turnips are usually tastier than large ones

Depending on your region, these citrus fruits may be abundant at this time of the year. If so, enjoy them for the rest of us! While they’re fabulous straight out of the peel, there are some creative alternatives for enjoying these vitamin-rich fruits.

  • Grapefruit. Try an orange-grapefruit-pomegranate compote for a healthy desert.
  • Lemons. Whip up a batch of lemon bars.
  • Oranges. How about some freshly-squeezed orange juice to start your day? Also try adding orange zest to some of your favorite baked goods, like muffins and sweet breads.
  • Tangerines. Toss a peeled tangerine into a blender along with frozen banana chunks and some orange juice for a smoothie
  • Chestnuts. Unless you live near a chestnut grove, you’ll be hard-pressed to find these nuts locally. But December is their season, so here are a few options for preparing these holiday treats. After slicing a slit into their smooth shell, they may be boiled (for 15-30 minutes) or roasted (baked for 15-20 minutes at 400 degrees Fahrenheit, stirring occasionally). Eat them plain or incorporated into a recipe. Boil for 15-30 minutes, and then peel.

Here’s our guide to winter’s bounty.

Look for the winter fruits and vegetables below at farmers markets and in produce departments for the best flavor (and greatest value) in season. Specific crops and harvest dates will depend on your region’s climate and most of these are only available locally in temperate regions

Vegetables

Artichokes
Avocado
Bok Choy
Broccoli
Broccoli Rabe
Brussels Sprouts
Cabbage
Cauliflower
Celery Root
Chestnuts
Jerusalem Artichokes
Kale
Lettuce
Parsnips
Radishes
Rhubarb
Rutabaga
Salsify
Snow Peas
Squash (Winter)
Sweet Potatoes
Turnips (White)
Watercress

Fruits
Bananas
Blood Oranges
Clementines
Cranberries
Grapes (Red)
Grapefruits
Kiwi

Kumquat
Oranges
Passion Fruit
Pears
Persimmons
Pomegranates
Pummelo

Rhubarb
Satsuma Oranges
Tangelo
Tangerine
Ugli Fruit


Vitamin E Benefits and Sources: Foods Rich In This Vitamin E.

The nutrient referred to as vitamin E is actually a variety of different elements called tocopherols and tocotrienols. These helpful nutrients help to prevent over-oxidization in the body. They cut the risk of certain kinds of cancers, help to promote overall body responses, and fight off a variety of degenerative conditions. Scientists claim that vitamin E may be helpful in preventing Alzheimer’s disease.

 

There are some people who do not know what fat-soluble means. Usually, fat soluble means that it would be more effective if you would take it with other food. There are several vitamins that are fat soluble. One of these vitamins is Vitamin E.

There are times when the body has loose electrons. These loose electrons are better known as free radicals. They have been connected with some diseases and heart conditions and they would have to be eliminated immediately. One of the important Vitamin E benefits is that it can help protect cells from damage.

It is stored in the muscle,uterus,liver,heart and as well as in the pituitary gland and the adrenal.Vitamin E is an antioxidant,that prevents the oxidation of the unsaturated fats such as Vitamins A and C in the body. It is also very useful against the inhibition of the aging processes,and plays an important part in the sexual function.

Vitamin E is easily oxidized,therefore it can lose easily its effect in the air or sunlight,from this cause the food industry provides Vitamin E in different fats for prevention of becoming rancid.If you,re having a low-fat diet,you probably can,t get enough Vitamin E .

The natural resources of this important nutrient can be found in: olive oil,eggs,liver,meat,wheat germ,walnuts,peanuts,soybeans and vegetable oils.An other important source of Vitamin E foods come from vegetables such as broccoli,Brussels sprouts and spinach.

These foods preserve their vitamin content eaten raw,but can be safely consumed cooked as well.Wheat bran,whole wheat flour,whole grains are also important Vitamin E foods.

Vitamin E in Natural Foods

The most natural way to get vitamin E is through natural foods. Many foods contain vitamin E in their natural state. Since the health benefits of vitamin E can be greatly reduced by cooking or storing foods, it’s best to eat foods rich in vitamin E and other similar nutrients as fresh as possible.

Foods Rich in Vitamin E

Nutritional elements like vitamin E are often most found in fresh fruits and vegetables. Here is a list of some of the foods that are richest in this health promoting substance.

  1. Mustard Greens – These hot tasting greens are among the top carriers of vitamin E and contribute a lot to a healthy meal. Although many like them best cooked, consider lighter cooking or use in salads in order to retain the most benefit.
  2. Swiss Chard – This is another leafy green that helps put a whole lot of vitamin E onto your plate.
  3. Spinach – Spinach is an all-around health booster. With vitamin E and many more antioxidants and essential nutrients, spinach is also among the easiest foods to use. Make it a part of salads, sandwiches, pasta dishes and much more.
  4. Kale and Collard Greens – These greens also have their share of vitamin E and other essentials.
  5. Nuts – Almonds and some other nut varieties contain vitamin E and more great nutrients. Nuts are a good way to eat healthy on the run because they are so easy to take anywhere and routinely eaten in their original raw state.
  6. Tropical Fruits – Fruits like papaya and kiwi are sources of vitamin E. Think about getting these exotic foods that are increasingly easy to find at your local supermarket.
  7. Red Bell Peppers – These colorful peppers are a great source of vitamin E, vitamin C, and other similar powerful antioxidants. Again, think about how to use these vegetables fresh for a greater health value.
  8. Broccoli – This green vegetable is another frequent addition to the dinner plate that brings a lot of healthy substances to a meal. Although fresh is best, some experts also recommend including this veggie steamed.
  9. Oils – Vegetable oils such as olive oil are also a good source of vitamin E and other nutrients. Experts recommend keeping oils away from sunlight to help keep them fresher. Fresh, cold-pressed wheat germ oil and flaxseed oil. (Because flaxseed oil is also so rich in omega-3 and omega-6 fatty acids, which prevent cancer, it is the best oil to take.) Other sources – other unrefined, cold-pressed, crude vegetable oils also have vitamin E. Soy oil and sunflower oil are good; corn oil somewhat lesser so.
  10. Wheat – This plant can also be a great source of vitamin E, although nutritionists point out that processed wheat is often lacking in this essential vitamin, simply because the germ, which is often removed, contains the main portion of the nutrient.

All of these foods can help bring the many health benefits of vitamin E and similar nutrients into a daily diet. Think about attractive and creative ways to renovate your meal times with these valuable natural foods.

 

Roles and benefits of Vitamin E:

- strengthens the immune system
– detoxifies the body
– helps to combat the appearance of the nitrosamines(cancer cells)
– prevents cancer because it protects the free cells against free radicals and pollutants
– allows good irrigation throughout the body
– helps the body to recover after great effort
– attenuates fatigue
– accelerates the burn wound healing
– boosts the body,s defense against infections
– prevents and slows cellular aging
– accelerates the healing of patients who suffered a coronary artery surgery
– protects nerve cells preventing four times the risk of Parkinson,s disease
– is effective in treating epilepsy It is a known fact that those who practice bodybuilding need a larger amount of Vitamin E,for muscle growth and fast removal of fatigue,but it can be used by all athletes in general,due to its roles and benefits.

 

Vitamin E deficiency symptoms:

- anemia
– muscle weakness
– neurological disorders
– retinal damage(premature infants)
– muscle atrophy,muscle weakness,muscle cramps
– reproductive disorders
– in some cases:gait,double vision,poor position sense,decreased reflexes

Vitamin E is well tolerated,in case of overdose,non-specific symptoms of nausea and headache may occur.Vitamin E deficiency is rare in older children and adults.

Vitamin E contains three elements: hydrogen, oxygen, carbon and it can be also produced synthetically,but it is much less effective than the natural version,because of its lack of diversity.Vitamin E foods are natural and it can provide us diversity and a healthier life.

How much Vitamin E do we need and what vitamin E foods are important ?

 

The Recommended Dietary Allowance of Vitamin E for adults is 15 mg. Infants less than 3 years of age require 6mg and children need about 7mg each day to remain healthy. Vitamin E can be found in abundance in a wide variety of food.  Some excellent sources of Vitamin E are chard, mustard and turnip greens and sunflower seeds. Almonds, spinach and whole grains are also packed with this beneficial vitamin.

Supplements are available for adults who do not get enough Vitamin E from their diet. A doctor should be consulted before taking Vitamin E because it can act as a blood thinner. Supplements should be taken daily at the same time each day. Most people also take Vitamin C which helps with absorption. Adults should take no more than 1,000mg daily to avoid Vitamin E overdose; which can cause pain in the abdomen and internal bleeding.

prevent vitamin e deficiency !

Cautions: Iron supplements destroy vitamin E. Rancid oil does also. Do not eat any rancid grains or other foods – and that includes even slightly old wheat germ oil. Many of those interested in better health never eat wheat germ, since it is so difficult to obtain fresh and then keep it from going rancid before being eaten. You can consider toasted wheat germ to be rancid. One study suggested that those with high blood pressure, heart conditions, or rheumatic heart disease do best not taking over 400-600 IU of vitamin E daily. But all other reports indicated vitamin E was safe in any quantity. The healing, strengthening power of vitamin E is not perceived until one takes at least 200-600 mg daily.



Natural vs. synthetic forms: Be sure you are getting natural vitamin E, not synthetics. Synthetics are worthless; do not purchase or use them. Read the label: Natural E is written “tocopherols” or “d-tocopherol.” Natural alpha-tocopherol (the most active form of E) is “alpha-tocopherol” (or d-alpha-tocopherol). The synthetic is “tocopheryl” [with a “y”] or “dl-alpha-tocopherol” [with “dl”]. Mixed tocopherols contain alpha, beta, and delta tocopherol. Alpha tocopherol (d-alpha-tocopherol) has the highest level of activity, and is preferred by many specialists. But mixed tocopherols are also good. Another commercial form is “water-soluble vitamin E.” Although much more expensive, it is no more absorbable or useful in the body than the natural oil-soluble type.