To Be Or Not To Be? The Dilemma about Vitamins and Supplements for Energy

What is the first thing that comes to your mind when you hear the word ‘energy’? Food, we are sure, is one of the first responses. Yes, food does give energy. But what is it that gives you extra energy? That too is food; but special food – vitamins or a vitamin supplement may be. Surely, you do see the shelves and the fridges of the supermarket stacked with a world of energy boosting vitamins, energy drinks and bars.

Energy boosting vitamins and supplements have seen rapid growth over the last few decades, so much so that it has gained the status of the fastest growing category in health industry. This is primarily because of our ever-growing energy needs in this ever-hectic life. But the question that bothers most of us is whether these vitamins and supplements work. Before we get an answer to that, we must know some other basic things.

What is the need for vitamins and supplements?

While energy is something that everybody need in order to keep the body going on, the intensity and frequency varies from person to person. One may simply need energy to stay up for the preparation for an exam, or one may need to win that athletic competition, or one may just need to pump up some muscles to impress his girl. The whole purpose of consuming a vitamin supplement determines the type of vitamins and supplements that will be needed by you.

Whether you should be investing in vitamin supplements

Vitamins and other energy boosting supplements can work for the body in a very positive direction provided they are made for it. Investing in such supplements can be a wise decision provided the product meets your requirement as well as the list of ingredients it contains. If your product does not match your requirement, even the best vitamin supplements in India may not fulfil your expectation.

Diet the Right Way

The word ‘dieting’ makes you visualize yourself bidding adieu to your favorite extra cheese burger or double chocolate cake and incorporating boiled vegetables and bland salads in your life! This is why we dread dieting so much. But actually we were not born with unhealthy eating habits. We craved for milk as babies and not carbonated drinks. It is because of all the food exposure that we had later in life which led us into unhealthy eating. And eventually we have no other option other than dieting!

Dieting is regulated intake of food to cut down extra calories in order to maintain or reduce your weight. This includes diet rich in healthy vitamins and minerals along with other nutrients. However, some people indulge in crash dieting which in turn ends up crashing their own health. This way of dieting can back fire some serious health issues such as malnutrition, weakness and low immunity. Hence, you have to diet for a healthy body too along with shedding weight.

Start With Some Mental Conditioning

The first thing you need to do before dieting is prepare yourself. If you start to diet in a haphazard way, you may end up losing interest soon. So, prepare a diet plan with the help of your dietician. Set an achievable target for yourself. Remember that your aim is to incorporate healthy eating habits in your routine and you don’t want to go back to square one after your goal is achieved. So make this regime as interesting as possible.

Welcome Fresh Veggies and Fruits in Your Diet

Fruits and vegetables contain some best diet vitamins. These vitamins not only boost your metabolism but also take care of the vital functions of the body. Being rich in fiber, these keep you full for long hours and also help to digest your food better. Also you get to add lots of natural minerals and vitamins in your diet. You must go for fresh fruits and vegetables as processed foods are loaded with sugar and are less nutritious as compared to fresh foods. Apples, bananas, watermelons, papaya, plums, grapes, peaches, avocadoes are some of the best fruits. For vegetables, avoid starchy potatoes and go high on beans, broccoli, cauliflower and cabbage.

Say Hello to Whole Grains

Refined grains are low in fiber and nutritional value. Whole grains have more of essential diet vitamins such as Vitamin B and minerals attached to them. So swap your white rice with brown rice and white bread with multigrain one. Whole grains are rich sources of fiber and thus slow down the release of sugar in your bloodstream. This is highly desirable in dieting as instant dumping of sugar in the blood makes it difficult for your body to burn down the calories quickly. Look for whole grain variants in pastas, noodles and breakfast cereals too. Pop corns are a low cal way to include whole grains in your diet.

Stick To Small Portions

If you are hungry you tend to fill up your plate as much as possible in one go. This is the biggest mistake that you commit. As a result, you finish up everything that is on your plate not realizing that you are going overboard. Hence it is wise to serve yourself small portions of food. For this, use small bowls which fill up quickly and you don’t get tempted to take more. You may take several of such mini meals in a day. This will not only keep your huger satiated but will also improve the breakdown of food. Try to add more of B vitamins in your diet as they are major metabolism boosters.

Give Your Brain the Time to React

Overeating is the biggest reason of putting on extra weight and brain can help you deal with this problem. It just needs to be given more time! Confused? Actually, your brain takes about five minutes to make the stomach realize that it is full. So before you get up to take another serving, wait for a while. Your brain will automatically make you feel full and refrain you from taking more.

Guzzle More Fluids

Ever noticed that you feel less hungry in summers? This is because the scorching heat compels you to stuff yourself with enough of fluids leaving hardly any space for solids. Follow this trick while dieting too. Water, juices, low cal shakes fill up your tummy and also provide you adequate amounts of vitamins in your diet. Some of the best diet supplements available in the market such as energy drinks and whey shakes, are also helpful to curb your hunger with minimum calories possible. Fortified juices are good sources of important diet vitamins and minerals.

Finally, along with all the above tips, you need to exercise regularly and sleep well to attain your desired weight. Believe it or not but a good sleep can help to bring down your hunger levels by curbing some hunger instilling hormones. So, the next time you feel like devouring a bowlful of potato chips, taking a nap would certainly be a good deviation.

Did You Know How Important Is Zinc For Your Body?

Are you up to speed when it comes to minerals and vitamins from A to Z? If yes, then it shouldn’t come as a surprise that zinc plays a crucial role in our bodies.

An essential trace mineral, zinc is found in abundance in human body. It is involved in the production of about 300 enzymes and is important to perform a number of body functions, ranging from production of DNA to damaged cell repair. That’s not all zinc also helps us to sleep better at night, which again provides a host of other additional benefits.

So How Does Zinc Make Things Happen?

With so many zinc vitamins and zinc supplements at your local health store, you may find yourself wondering about the importance of zinc for the body.

Zinc earns its strips by supporting immune function in order to fight illness, promote healthy cell growth and development and also helps ensuring a proper sense of taste and smell. Other benefits of zinc include:

Bone formation: Zinc is used by enzymes for the production of collagen and alkaline phosphate (ALP), both of which are essential for bone formation. It is also used in the production of calcitonin, a hormone used to inhibit breakdown of bone.
Thyroid formation: Zinc is used in the production of a hormone (TRH), which signals thyroid to make thyroid hormones. It functions by converting the proteins we eat into amino acids to power the thyroid hormone production.
Cell replication: Almost 30% of zinc available in cells is found in the cell nucleus. This means, zinc is involved in DNA formation and also helps in replication of cells and proteins required by the body.

How Important Is Zinc For Immunity?

Zinc is an extremely important mineral in the first line of defense for our bodies. The first line of defense is mainly represented by the physical barriers, including skin and mucous membranes lining the inside of our bodies. Zinc is essentially present in the mucous secretions of the respiratory system and also on the surfaces of throat and lungs.

Zinc has an antimicrobial effect, which helps in killing inhaled viruses and bacteria before they get a chance to attack the immune system. It is also secreted in the saliva along with mucous membranes of the digestive system to destroy the ingested invaders.

The benefits of zinc don’t just end there – zinc is also used to support white blood cell production. It helps activating the B and T cells, which are needed by the immune system to fight off viruses and bacteria.

Antioxidant benefits of Zinc

Zinc helps in protecting the cell membranes against the oxidative damage caused by other metals, such as copper and iron, present inside the body. It also forms an essential part of an important antioxidant in the body, called as superoxide dismutase, which is used by liver in order to bind toxins to be removed from the body.

Are You Aware Of Zinc Deficiency Symptoms?

Deficiency of zinc in your body can be the leading cause for:

Stretch marks
Poor sense of smell and taste
White spots on nails
Acne
Anorexia
Poor growth
Hair loss
Chronic diarrhoea
Poor wound healing
Poor night vision
Dry skin

What Can Lead To Zinc Deficiency?

It should be noted that zinc absorption is significantly impaired by high quantities of iron, calcium and copper. Phytates that is commonly found in corn, wholegrain, legumes and rice is another factor that reduces zinc absorption. High perspiration, oral contraceptives, diabetes, caffeine and stress are other contributing factors that reduce the body’s capacity to absorb zinc.

How to Maintain Proper Zinc Levels?

Animal proteins, such as lamb, eggs, beef and chicken can help you maintain healthy zinc levels inside your body. Nuts, legumes, tofu, green beans, mushrooms and avocado also constitute rich sources of zinc. In case of severe zinc deficiency, you can also add high quality zinc supplements to your diet.

How Does Zinc Help Your Body?

One of the most essential minerals for our bodies, zinc plays a crucial role in performing various cellular functions. It is extremely vital for hair, skin and eye health and also for supporting cognitive functions.

However, the most observable effect of zinc is its impact on your immune system. According to research, zinc has proven benefits to effectively fight off symptoms of cold.

Zinc Benefits for Women

According to research, sufficient intake of zinc may help women ward off symptoms of PMS. Zinc is extremely essential for pregnant women as its deficiency may greatly increase the risk of low birth weight. Also, the lactating women transfer zinc to their babies to help them grow faster.

Zinc Benefits for Men

Zinc is directly related to the natural testosterone production in the body. Testosterone is the hormone that is largely responsible to make up everything in a man, right from facial hair to musculature. It also plays an essential role in preventing the production of estrogen in males.

Will Vegetarianism make you miss out on Nutrition?

Vegetarians often find themselves culinarily challenged due to a limited range of vegetarian products. If you are one of the vegetarians, you would know how difficult it gets to transform bland vegetables into flavorsome dishes. Also, for a vegetarian, vitamins, minerals and even protein intake becomes a matter of concern. However it is not as complex as you think. A vegetarian diet can not only provide you with all the nutrients but some added phyto chemicals and compounds, to promote optimal health. Just some clever additions and your veg meal can turn into a complete nutritious diet.

Following are some vital nutrients you must incorporate in your diet:

Calcium

It is an important mineral that helps to maintain strong teeth and bones. It is found in ample amount in milk, its products and also in vegetables such as broccoli and turnip. There are several calcium fortified products including juices, soy yogurt, soy milk and tofu which are good sources of calcium.

Iodine:

You don’t have to be a non vegetarian to maintain your iodine levels as, just a quarter teaspoon of iodized salt provide a significant amount. Iodine is an important mineral and a component of thyroid hormones. These hormones help to regulate metabolism and growth of major organs. Apart from iodized salt, green veggies, sweet potatoes, soy bean are rich in iodine.

Iron:

Vegetarians are recommended to consume iron twice the iron intake of non vegetarians. It is a key component of red blood cells and diet deficient in iron can lead to anemia i.e. low hemoglobin levels in blood. So design your recipes with peas, whole-grain products, lentils, enriched cereals, leafy green vegetables and dried fruits to fill up your iron sinks. Also, along with iron rich diet, eat foods rich in vitamin C, citrus fruits, tomatoes, strawberries, cabbage and broccoli to help your body absorb iron.

Omega-3 fatty acids

This group of fatty acids is the most discussed. These promise an array of health benefits along with protection from depression and dementia. Although it might be a little hard for the vegetarians to maintain sufficient levels of this essential fat through their diet some extra effort to swap their usual products with omega 3 rich sources will surely be beneficial. Walnuts, olive oil, canola oil, ground flaxseed and soybeans are good sources of omega 3 fatty acids. You may even consider fortified products or omega 3 enriched supplements.

Protein

You just can’t do without proteins! These are building blocks of our body and help maintain healthy bones, skin, muscles and organs. You can also get sufficient protein from dairy products and plant-based foods if you incorporate a variety of them in your daily diet. Plant sources of proteins are lentils, legumes, nuts, seeds and whole grains.

Vitamin B-12

Vitamin B 12 is involved in various functions and is found almost exclusively in animal products. However, you can make up for this Vitamin through milk, yoghurt, mushrooms, fortified soy products and cereals. The deficiency of these vitamins can go unnoticed especially in vegans.

Vitamin D:

An adequate sun exposure is sufficient for your body to produce this ‘sunshine vitamin’. However you can also obtain Vitamin D from cow’s milk cereals and fortified products. So, stop shunning the sun and get your vitamin levels right!

Zinc:

Zinc helps to propel more than hundred enzymes in our body and plays a vital role in cell division and proteins formation as well. You can go for cheese, whole grains, legumes, nuts, soy products, and wheat germ to bulk up your zinc levels.

Although non vegetarians may brag about the taste, nutritious value and variety of their meaty diet, veggies have a number of reasons to stick to a more humane diet. Some of the points that you can use for your defense are:

Vegetarian diet is heart friendly.
Plant derived foods lower the risk of cancer because of being high in anti oxidants.
Plants don’t spread flu, but Non Vegetarian diet can be diseased or toxic. Recent studies have even found traces of antibiotics in chicken.
Ease the symptoms of menopause by Phytoestrogens. These can alter estrogen and progesterone levels, and thus ensure a more comfortable passage through menopause.
It is full of fiber which not only helps in digestion and absorption but also helps to keep your body weight under check. Sad enough for non vegetarians, meat contains no fiber at all!
It is rich in health promoting carotenoids.

Therefore you have not one or two but plenty of reasons to endorse a vegetarian diet. So, add more twist to your plate with colorful vegetables, gritty whole grains, crunchy nuts, fresh yoghurt or cheese and stop digging for more excuses to turn vegetarian. And after all this, if you still can’t suffice your nutrient demand, dietary supplements is your cherry on the cake.

Why Do You Need Omega-3 Cod Liver Fish Oil During Pregnancy?

The benefits of omega-3 cod liver oil are extremely popular. In fact, scientists are now championing its health benefits on unborn bubs too. Does that mean intake of omega-3 is even more important during pregnancy? Read along to find out!

Foliate is extremely important for expectant women, or for women who are planning to get pregnant. This is because it helps reduce baby’s risk of being born with spina bifida or various other kinds of neural tube defects.

A recent research has concluded that omega-3 fatty acids may offer similar valuable health benefits in the development of unborn baby. According to this study, docosahexaenoic acid (DHA), a specific type of omega 3 fatty acid may help in brain development of babies. Another study reveals that women who regularly consumed omega-3 during pregnancy gave birth to babies with reduced risk of eczema and food allergies. Also, women with lower intake of omega-3 fatty acids substantially increased their risk of having early delivery.

Why Is Omega-3 Important?

Regular intake of omega-3 cod liver oil is crucial for maintaining proportionate balance of hormone like substance – prostaglandins. This is essential for maintaining various physiological functions such as blood clotting, blood pressure, allergic responses, nerve transmissions and inflammatory reactions, functions of gastrointestinal and kidneys tracts along with production of other hormones.

This specific role of omega-3 in producing extremely beneficial prostaglandins clearly explains its health benefits including improving cognitive function, prevention of heart diseases and regulation of inflammation.

That’s not all – high doses of omega-3 fatty acids have been shown to reduce mood disorders and new studies are now identifying their potential benefits to help improve a wide range of autoimmune diseases, such as rheumatoid arthritis and lupus.

Benefits of omega-3 during Pregnancy

Omega-3 cod liver oil has been found to be extremely essential for both early visual development and neurological development of the baby. Sadly, despite its vast health benefits, the standard diet of every second pregnant women is severely deficient in omega-3.

This specific omega-3 dietary deficiency is compounded by the fact that expecting women become depleted in omega-3s, as their fetus uses for the development of its nervous system. Omega-3s are also used after birth to make breast milk.

With every subsequent pregnancy mothers keep becoming deficient in omega-3 content. Therefore, adding DHA and EPA in the diet of a pregnant women, is by far the best way to enhance the visual and cognitive development of their babies. Various studies have also revealed that having higher doses of omega-3 cod liver fish oil during pregnancy may help reduce the risk of allergies in infants.

DHA and EPA have been shown to have individual effects on pregnancy as well. These not only prevent pre-term labor, but are known to reduce the risk of pre- eclampsia and may also increase birth weight.

A deficiency of omega-3 may increase the risk of depression in expecting mothers. This also helps explaining worsening of postpartum mood disorders which begin early with subsequent pregnancies.

How to Get Your Daily Dose of Omega-3s

The best sources to get omega-3 – DHA and EPA are cold water fishes including tuna, salmon, anchovies and sardines to name a few. However, a vast ratio of population across the globe is concerned about toxins and mercury content in fish, which makes it difficult to consume required quantities of omega-3, especially during pregnancy.

This is one main reason why, purified and reliable omega-3 supplements are often the safest source of unadulterated form of EPA and DHA. A superior quality fish oil supplement, such as Super Omega TriplExpert, from iOTH is perfect for delivering the innumerable health benefits of DHA and EPA without any potential risk of toxicity.

Omega-3 Myth Buster

There are people who believe that flaxseed oil is rich in omega-3 fatty acid content. However, it should be noted that flaxseed contains shorter chain of omega-3s, which is quite different from longer chain of EPA and DHA.

Expert Advice For Mums-To-Be

Mums-to-be are advised to take their regular doses of purified omega-3 supplement along with the essential vitamins that are already advocated. It should also be noted that whole folate still remains the most important supplement for pregnant women, expecting mothers should consider the latest findings on omega-3s for normal fetal growth and development.

Why B Complex Vitamins are Good for Pregnant Women

“Improve the quality of food instead of eating for two.” This should be the motto for eating food during pregnancy of a woman. Energy demand, i.e. daily calorie requirement in pregnancy (from the fourth month) is only slightly higher than usual; on average, will require only 250-300 kilocalories per day. However, a pregnant woman needs more minerals, trace elements and vitamins. So you should especially take care of your diet during pregnancy, consuming lots of fruit, fresh vegetables and dairy products. Many women are seduced by the old adage of “eating for two”. This form of feeding results in an unhealthy weight gain and, in severe cases, to pregnancy diabetes because it is not the quantity that is important but what matters is the quality.

Vegetable fats are particularly important during pregnancy. To avoid constipation, you should eat plenty of foods rich in fiber such as whole wheat bread, raw vegetables and fresh fruit, which also contain minerals and vitamins that the body needs. It also recommends eating fish three times a week. During pregnancy, the proportion of food should be as follows:

Between 15 and 17% protein
Between 15 and 17% fat
Between 50 and 60% of carbohydrates

Vitamins are grouped into two categories:

Fat-soluble vitamins are stored in the fatty tissue of the body. The four fat soluble vitamins are A, D, E and K.
There are nine water-soluble vitamins that the body needs to use immediately. Any excess water-soluble vitamins leave the body through urine. B12 is the only water-soluble vitamin that can be stored in the liver for many years.

The B complex vitamins are mainly present in whole meal bread, cereals, legumes, fish, potatoes and milk. Lack of vitamin B1 may lead to heart failure, of both the mother and the fetus. Normally, in developed countries the lack of vitamin B is very rare, so that an additional intake of it may not be necessary. Lack of vitamin B6 may be related to the onset of morning sickness.

Food Sources

Vitamin B12 is found naturally in a wide variety of foods of animal origin. Plant foods do not contain vitamin B12 unless they are fortified.

You can get the recommended amounts of vitamin B12 by eating a variety of foods, including:

Organ meats (beef liver)
Shellfish (clams)
Beef, poultry, eggs, milk and other dairy products
Some nutritional yeast and cereal breakfast

To find out if vitamin B12 has been added to a food product, check the nutrition information panel on food labels.

The body absorbs animal sources of vitamin B12 much better than plant sources. Sources of vitamin B12 that do not come from animals vary in amount and are thought to be unreliable sources of this vitamin.

Side Effects

A lack of vitamin B12 (B12 deficiency) occurs when the body does not get or is unable to absorb the vitamin you need.

Many people over age 50 lose the ability to absorb vitamin B12 from food.
People who follow a vegetarian diet should try to eat foods fortified with vitamin B12 or talk to your doctor about taking supplements of this vitamin.
Those who have had gastrointestinal surgery, such as surgery to lose weight, lose the ability to absorb vitamin B12.
It is possible that people with digestive disorders such as celiac disease or Crohn’s disease, cannot absorb enough vitamin B12.

Low levels of vitamin B12 can cause:

Anemia
Loss of balance
Numbness or tingling in arms and legs
Weakness

Recommended

The best way to meet the needs of vitamin B12 in your body is to eat a wide variety of animal products.

Supplemental vitamin B12 can be found in the following:

Almost in all multivitamins. The body best absorbs vitamin B12 when taken together with other B vitamins, including niacin, riboflavin, vitamin B6 and magnesium.
A prescription form of vitamin B12 can be administered by injection or nasal gel.
Vitamin B12 is also available in a form which is dissolved under the tongue (sublingual).

The Recommended Dietary Allowance (RDA) for vitamins daily ration reflects how much of each vitamin must obtain the majority of people every day. The RDA for vitamins may be used as goals for each person. The amount of each vitamin you need depends on your age and sex. Other factors, such as pregnancy and disease, are equally important. Pregnant or lactating women need higher amounts. Ask your doctor what amount is best for you.

Dietary Reference Intakes for Vitamin B12:

Babies (adequate intake):

0-6 months: 0.4 micrograms per day (mcg / day)
7-12 months: 0.5 mcg / day

Children:

1-3 years 0.9 mcg / day
4-8 years 1.2 mcg / day
9-13 years 1.8 mcg / day

Adolescents and Adults

Men and women 14 years and older: 2.4 mcg / day
Pregnant women and adolescents: 2.6 mcg / day
Women and lactating adolescents: 2.8 mcg / day

Which Vitamins are crucial as you grow from a Mother to a Grandmother?

As a woman you experience several changes with passing years both physically and mentally. Consequently, you have to be extra cautious about your nutritional demands particularly vitamins and minerals. Proper balanced diet and exercise are two of the key health keepers. But how long can you honestly stick to a well balanced diet? A family wedding or a holiday with friends is enough to challenge your health resolutions. So, how can you keep your nutrient intake in check? The answer is- Vitamin supplements. A vitamin supplement is intended to provide vitamins that may not be consumed in enough quantities through diet alone. Although most health experts advocate for whole food as the best source for nutrients, multivitamin supplements become essential in situations where diet alone is unable to fend for the nutritional demand.

There are some essential vitamin supplements for women that can help to plug the nutritional void. Following are some vitamins that women should consume:

Vitamin A:

Vitamin A helps to maintain supple skin and healthy eyes. It is also needed for reproduction and breast-feeding. Green vegetables, fish and whole milk are some good sources of this vitamin. Daily requirement: 2300 IUs.

Vitamin B:

All the B vitamins help to maintain a healthy metabolism and sharp mind. Vitamin B6 is found to ease the symptoms of pre menstrual syndrome or PMS. But the most important vitamin for women among all the B vitamins is folic acid or Vitamin B9. Folic acid helps to keep red blood cells well and also ensure healthy babies in pregnant women. Falling short of this vitamin during pregnancy can lead to increased risk of major birth defects of brain and spine of the baby. Folic acid demand can be met by consuming ample of whole grains, beans, lentils, pea etc. But if you are pregnant your daily demand increases to 600 micrograms. Hence, you may need to take Folic acid supplements if doctor recommends. Daily requirement: 400 micrograms.

Vitamin C:

Go citrus crazy because this vitamin has many health benefits apart from acting as a stress buster. Vitamin C has antioxidant properties which help to boost the immune system, prevent heart diseases and eye problems. Vitamin C also aids in the production of collagen which is a major structural protein and keeps wrinkles off your skin. Daily requirement: 75 milligrams.

Vitamin D:

This ‘sunshine vitamin’ is extremely important for healthy teeth and bones. It is synthesized in the body on exposure to sunlight. So, if you often shun the sun, think again! Vitamin D helps in absorption of calcium and phosphorus from your diet. Studies have revealed that this vitamin even helps to prevent breast and ovarian cancer. Elderly people above 60 years are at higher risk of osteoporosis as they are unable to produce sufficient amount of Vitamin D. This may be either due to insufficient exposure to sunlight or lesser receptors in the skin for tapping the sunrays. Daily requirement: 1000-2000 IUs.

Apart from these vitamins, women also need to take care of the following minerals primarily:

Calcium:

Elderly women are prone to post menopausal osteoporosis due to a slump in estrogen levels. That means you need to take extra care of your bone health. Calcium aids in bone mineralization and is one mineral that is recommended to be taken as a supplement after menopause. So, fill up your milk glasses and yogurt cups to get stronger and healthier bones. Some plant products such as flaxseeds, legumes and nuts are also found to contain estrogen like compounds called phyto estrogens that help to maintain optimal health in women. Daily calcium requirement: 1000 micrograms.

Iron:

Heavy menstruation? Don’t ignore your iron demand. Iron deficiency can lead to anemia and weakened immune system. So, keep munching iron rich food such as banana, apples, spinach, red meat to maintain good levels of iron in your body. Doctors can recommend iron supplements if you are tested consistently low in hemoglobin levels. Daily Requirements: 18 micrograms.

Nutrition during Breast feeding:

Only a healthy mother can pass on good health to her child through breast feeding. Therefore, at this stage of motherhood, a woman needs to take care of her personal nutritional need as well as that required to produce the breast milk. The best way is to consume a nutritious diet enriched with the goodness of fresh fruits, vegetables, milk and its products, fish, eggs etc. Also there are certain drugs that can adversely affect or enter in the milk supply and consequently harm your baby. Thus, it is best to consult your doctor on this. He may also recommend certain dietary supplements if required.

A healthy mother fosters a healthy family. So, take care of your diet and age gracefully and healthily.

What You Always Wanted to Know About Whey Protein Powder

If you are on a weight loss program or body-building to achieve a healthy and toned body, use whey protein as it can really help you reach your goals. The whey protein is derived from the cow’s milk while making cheese. This naturally produced supplement has a very rich count in protein and contains important amino acids your body needs. The incorporation of whey protein in your diet or exercise routine will help strengthen the muscles and give you more energy.

If you are a fitness freak then you surely must have heard about whey protein powder and creatine, the two known widely used dietary supplements among athletes and fitness enthusiasts. The main reason behind the popularity is their potential to promote muscle strength and muscle hypertrophy through increased protein synthesis. The key to whey protein efficiency is the high concentration of essential amino acids and branched chain amino acids necessary for anabolism and regeneration of muscle tissue.

The questions that many consumers are worried about are how much supplement to take, how often it should be used, and what products are the most appropriate for the health, whether there are any side effects, and if there is a right time to ingest the supplement and achieve greater and more efficient outcome.

First things first, what is whey protein?

Whey is a yellowish- green liquid obtained in the process of making cheese. Therefore, it is not an ‘artificial’ or ‘rare’ product, and consumed for thousands of years, though of course the substance in powder we buy in cans has undergone a transformation process. Today, we know that this serum has high quality protein (beta-lactoglobulin, alpha-lactalbumin and serum albumin). In fact, it possesses the highest biological value of any known protein, or putting it in another way, whey protein is absorbed by the body with ease, making it a good ally after training.

Choose the amount and type of whey protein you need to have. The whey protein is available in most supplements and vitamins stores, dietary or specialty stores. The whey protein is available in packs ranging from 3 pounds (1 kg) to 10 pounds (4.5 Kg) and can cost $25 to $50 per package. The flavors in whey protein include chocolate, vanilla and fruit. For those who are looking to avoid artificial sweeteners or additives can buy a 100% natural product.

Best time to have whey proteins

There is no fix time to have whey proteins but a protein shake immediately after a workout will give you better results. Drinking whey protein after exercise gives your muscles cells the nutrition they need for repair. Taking whey protein will help you build muscle without losing nutrients repair process. If you involve yourself in weight lifting or strenuous exercises then you should drink whey protein shake before bed. While you sleep, your body heals and repairs itself and gives your body the nutrition it needs. Taking a little whey protein before bed also keeps you from waking up too hungry in the morning, when the first thing in the morning you have to do is exercise.

Types of whey proteins

Concentrated protein: In the first processing, it is obtained from concentrate protein serum. This contains certain amounts of fat and lactose, and consequently lower percentage of protein (typically 60-80%).
Isolated protein: It is processed by eliminating the fat (and virtually all lactose) to get isolate protein, much purer (90-95% protein), more expensive, and do not forget, much more processed.
Hydrolyzed protein: In recent years, hydrolyzed proteins have become popular in which the long chains of proteins break, facilitating further digestion. Despite its popularity among elite bodybuilders, my opinion is that whey protein already provides very rapid absorption, so why pay more for hydrolyzed protein? In fact, I think that in many cases the greater insulin response to this type of protein can even be counterproductive.

Whey protein benefits

Studies show that whey protein powder is not only used to gain muscle, lose fat and improve athletic performance, but is also have anticancer properties, helps in lowering triglycerides, improves the immune system, reduces stress / cortical , improves serotonin levels in the brain, and lowers down the blood pressure. Before, you go running to buy all the protein you find, remember that some of the studies are funded by the manufacturers themselves, so you should apply your own polygraph. But, even with a strict filter of skepticism, science appears to support its benefits, no doubt in that.

Whey protein drawbacks

Some critics argue that whey protein causes rapid absorption of energy and less on protein synthesis. Others believe that taking whey protein is just an expensive way to drink milk, nothing more. And, while it is true that milk alone has been successful in several studies when improving protein synthesis, people think that there is no special need of whey proteins in the diet.

Tune in for a Healthy Tone up

Who doesn’t get tempted to have a well sculpted body? However burning your flab is a herculean task which not only requires a well planned diet and exercise regime but also a strong self control and tremendous hard work. On the top of it, a dedicated trainer will help you stick to your goal. Amidst all the sweating, dieting and exertion, body building supplements are your all time companions. They increase your stamina; enhance muscle mass and help to indulge in intense work out with ease. Your health store offers a myriad of supplements for body building, and choosing the right one can be tedious. So, it is better to keep your knowledge updated and go for the best supplements for overall health benefits. Following are some of the popular supplements that body builders use.

CASEIN and WHEY PROTEIN SUPPLEMENTS

Casein and Whey milk proteins exhibit their best chemistry to form a complete protein supplement for body builders. Whey peaks up faster and provided the much needed protein boost whereas casein delivers its amino acids slowly over 6 to 7 hours to maintain optimum protein levels. Also most of the casein whey supplements are allergen free and are suitable for people with lactose intolerance. Casein-whey proteins are primarily present in protein shakes that are powdered body building supplements and can be mixed in milk or juices.

CREATINE

Do you practice high intensity gym exercises? If yes, then creatine is just your cup of tea! Creatine acts as a battery and replenishes the ATP in your body, thus keeping your energy levels gushed up. It is considered one of the most efficient supplements. Although it is found in meat naturally but if you are a vegetarian, you might have to consider creatine supplementation. So, before you jump out to order your body building supplements enriched with creatine, remember to pick up creatine monohydrate for maximum benefits.

POST-WORKOUT DRINKS

If you love protein shakes, you will certainly like to try these out. Post work out drinks contain simple sugars and other nutrients that promote muscular growth. Whey is the major protein found in these supplements and sugars help in the rapid absorption of this protein by the muscles. As the post work out drinks help in the rapid delivery of amino acids to the muscles, a drink before hitting the gym can boost up your energy levels and improve your stamina. And if you are worried about the sugar intake through these drinks, remember that any sugar consumed within 3 hours of rigorous physical training don’t add up to your fat! So guzzle the body building post work out drinks sans tension.

MULTI-MINERAL SUPPLEMENTS

You cannot afford to run out of minerals during the body building regime. Minerals help to activate several enzymes in the body. Also, as most of the vitamins are coenzymes, they are rendered useless without minerals. They interact with various hormones such as insulin, testosterone and growth hormone which are required for a healthy metabolism and growth. During physical exercises, you tend to lose a major portion of minerals in sweating or in other ways. Hence, include mineral supplements for body building so that you don’t miss out on these essential nutrients.

GREEN TEA

Rejuvenate yourself before or after the work out with the goodness of green tea. Green tea has maximum amount of anti oxidants as compared to any other beverage. Loaded with catechins, which are several times stronger in antioxidant activity than Vitamin C and Vitamin E, green tea makes the best beverage during strenuous work outs. However if green tea fails to lure you, you can go for tablets enriched with green tea to enjoy its benefits.

FIBER SUPPLEMENTS

Don’t miss out on fiber in the race for a well built body. You may be keeping all the essential nutrients in check but fiber just can’t be ignored. It helps in better absorption of food, lowers body inflammation, reduces blood pressure levels and also maintains blood glucose levels. So, if you are endorsing a low fiber diet, add fiber supplements such as wheat bran, oatmeal, pectin, guar gum etc. to your diet plan. Or else include at least five servings a day of various fruits and vegetables in your meals. Fiber supplements are useful in body building as they maintain a healthy metabolism which is a prerequisite for building up your muscles.

Apart from all the above supplements, taking ample of antioxidants with your meals can be quite beneficial. Citrus fruits and colored vegetables are rich sources of antioxidants. You can also consult your doctor on consuming glutathione and chondroitin supplements to relieve you from exercise-induced joint pains. Also, take extra care of your diet to remain healthy. So, go ahead and chart out your body building schedule and enjoy a toned up physique.

Tips to Improve Your Health at Work

Sitting behind your desk for long hours can be hazardous for your health. However, integrating a bit of wellness tips into your workplace can help you enjoy a healthier workday! If you’re spending most of your time in front of the system, then here’s some unsettling news for you: your job could actually be bad for your health. Research suggests that people who sit and work for long stretches are more likely to be depressed and obese, mainly due to the deficiency of Vitamin D than those who stay more active throughout the day.

So, in case you are tired of being tired and sick of getting sick, then here are 6 tips to help you improve your health at work.

Begin With The Right Foot

The more you walk, the better it is for your health – this is one of the most popular healthy lifestyle tips, which only a few follow. Therefore, for optimal health benefits make sure you begin your day by parking your car as far as possible from your office building. In case you take a public transportation then get off one stop early and walk the remaining way to your work station. Also, when you reach your office building, prefer taking the stairs and avoid using elevators.

Keep Away From Snack Attack

The mouth-watering snacks your co-workers place on their desk is nothing more but an invitation to add a few hundred calories to your diet every day. If you’re not careful with what you eat at work, you would easily gain a few unwanted pounds day after day. So, remember if someone at your workplace has a tempting candy dish, simply walk over the desk to avoid the temptation. Also, keep your personal stock of healthy food available to you to get over your periodic hunger, and resist yourself from reaching out to chips or cookies.

Hydration Is Essential

Drinking sufficient quantities of water, about 8 – 10 glasses daily, can help you keep your body well-nourished and hydrated. Certain foods also serve as an excellent source of water. Fruits such as oranges, watermelon, apples and grapes can further add up to help you meet your daily water requirements. Most often the 4 o’clock lull experienced my people at work is due to dehydration, therefore it is advised you have as much water as you can throughout your work day.

Walk Your Way Out In Lunch

Walking during your lunch hours is by far the best thing you can do during the entire day to stay fit and healthy. This ways you not only burn down your calories but are indirectly de-stressing and refreshing your exhausted self. Plus, as you are spending majority of your time indoors, then going out in the lunch time can also benefit you in getting your daily dose of natural Vitamin D through sunshine. In the absence of sun, however, you can meet up your Vitamin D requirements by consuming reliable and effective high quality Vitamin D supplements.

Fitness Breaks Are Essential

You can also practice some fitness breaks right at your desk by performing gentle stretching or any other form of mild exercises by making use of portable equipment. For instance, you can perform 15-30 seconds leg raises under your desk or hold your leg behind you for a stretch during the breaks for your wellness in workplace.

Protect Your Eyes

Eye strain is one of the most common problems encountered by people who spend a major portion of their day in front of their computer systems. It can not only cause difficulty in focus, but may also be the main reason for causing headaches and increased sensitivity to lights. In order to fight unnecessary straining of eyes, maintain a distance of about an arm’s length between you and the screen. Additionally, make sure you are regular with your daily consumption of essential supplements that contain perfect quantities of essential nutrients such as lycopene, beta-carotene, lutein, grape seed extract and methylcobalamin for healthy and radiating eyes.