Be Careful While Shopping For Fish Oil Supplements Online

If you are planning to take fish oil supplement from an online supplement store and are confused about how to start, you’ve landed on the right page.

Fish oil is by far the best source of biologically active & heart health boosting omega 3 fatty acids, which include EPA and DHA. Together these fatty acids play a major role in protecting and preserving the blood vessels from becoming narrow and thick due to the hardened deposits of minerals and fats. According to research, omega 3 exerts its cardio-protective influence by a series of mechanisms, like by inhibiting the release of inflammatory compounds which are responsible for promoting the formation of plaque in the arteries, by lowering the triglyceride levels in the blood stream and by interfering with the coagulation process of blood platelets.

Who Should Buy Omega 3 Health Supplements Online?

Omega 3 is one the two essential fatty acids which cannot be produced by our bodies and therefore must be obtained from our diet. Animal sources, such as the fatty fishes are the best means to obtain omega 3 fatty acids. However, for people who do not enjoy omega 3 rich fishes, such as mackerel, sardines, salmon, lake trout or anchovies, or the ones who simply don’t eat these foods regularly – taking fish oil supplements may be the best option.

If you are considering purchasing fish oil supplements online and are not sure how to go about it, read on –

Before you buy supplements online consult to your doctor to learn about the ideal dose that can match your therapeutic goals

It is very important for you to consult your health care provider to learn the safest and most appropriate omega 3 doses for you. Your doctor is the best person to know your health profile, medical history and the medications you are using. Since omega 3 can have blood thinning effects at higher doses, it might increase your risk of bleeding, if you are taking certain other medications with similar effects.

If you are not eating 2 servings of fatty fish every week, then an equivalent dose would comprise to be around 400-500 mg of omega 3 fatty acids, EPA & DHA per day. This is the standard recommended dosage for healthy adults, who do not have a history of any type of heart disease. So when you are buying omega 3 health supplements online, choose a brand that offers standard amounts of omega 3 fatty acids, unless your health care provider advises you to take higher doses.

Be smart to decode the supplement fact sheet available at online supplement store

Almost all nutraceutical brands selling health supplements online are supposed to provide the supplement fact sheets of all their listed products. This helps the consumer read about all the ingredients present in the particular product as and when he decides to buy supplements online. When it comes to fish oil, two of the most significant numbers you should read on the supplement fact sheet are – the actual content of EPA and DHA present in per serving and total number of pills in the serving size.

The dosage of fish oil supplements is based on the actual content of omega 3s – EPA & DHA present per serving of the product. This means, to learn about the actual omega 3 content of the product, you’ll have to read the supplement fact sheet and add up the listed milligrams of EPA and DHA to learn what doses you’ll be getting. Here you need to be very cautious when you buy fish oil supplements online as these numbers are rarely listed on the front side of the label.

Only select a reputable brand when you buy supplements online

Fish oil is no different than any other health supplement online and can be easily subjected to inaccurate claims made on the labels as well as contamination. In fact, according to a recent testing report, conducted by an independent lab, it was revealed that almost 30 of the leading fish oil supplement brands selling their supplements online, showed that on an average omega 3 content varied by 24% compared to the claims made on the label. This means that although online supplement stores offer a greater convenience of shopping for health supplements online, but you need to be extra cautions as you buy supplements online.

Do complete homework from your end, research about every product you intend to purchase, compare the ingredients of each product, and study the customer feedback to learn about the product and the company manufacturing that product and only shop from a reputable brand selling their product from the best online supplement stores.

Kill Those Coffee Cravings With Best Health Supplements Online

Do you feel fatigued and get a coffee-rush frequently? It is sure a time to keep a check on your energy levels for which you can get the best energy supplements online from a trusted online supplement store.

The energy boosting supplements are one of the best approaches to provide the body with nutrients to ensure energy production to carry on the normal body functions in a proper way. Now anyone can get these supplements online or from the nearby medical store, as there are a number of options available today. To buy supplements online is not only cheap but also the most desired way to get the best, because of the ability to compare all the supplements together at one place and to get the desired formulation. When it comes to energy, there are numerous online supplement stores, which provides with best energy boosting health supplements online.

But wait! How do to know what supplements can give an extra boost to your energy? Read along to find out.

What Are The Best Health Supplements Online Available To Get A Natural Energy Boost?

Vitamin-B12

Vitamin-B12 or Vitamin-B complex are the most searched supplements online. Though all the B vitamins are necessary for maintaining energy levels, vitamin-B12 is one that ensures digestive health and improves the body’s ability to absorb iron, which the body needs for energy generation. The vitamin also helps in boosting the functions of immunity system and secures an individual from cancers. Another efficient role of B12 in keeping away from fatigue is its ability to produce new RBCs that help in carrying oxygen to all the body parts and improve their working. B12 also ensures proper brain development and maintains healthy cognitive functions.

Iron

Iron is a mineral that has a critical impact on the working of digestive system. This is a reason why you need proper amounts of this mineral in your diet. Iron helps in guaranteeing a healthy cell division process, which makes sure that every tissue has a sufficient supply of oxygen. This process further enhances the working of metabolism system in an effective way.

Spirulina

Spirulina is one of the famous energy supplements online, which is a rich source of different nutrients, EFAs and chlorophyll. GLA, compound of omega-6 fatty acid enhances a person’s ability in burning excess fat by targeting the inflammation. This naturally occurring substance is also a rich source of iron, which is known to be a great energy booster.

Melatonin

The next most searched health supplements online are the ones with Melatonin or a single supplement. Melatonin is a hormone, which is secreted in the Pineal gland. It has a direct impact on the energy levels of the individual. It is therefore advised that people who are low in melatonin levels have a tendency to suffer from speedy ageing of the brain and fatigue. The Melatonin levels, additionally, affects the activation of genes on health. Researchers have proved that sleeping with lights on at night lowers the secretion of Melatonin, which may lead to disrupted levels of energy, weight gain and blood sugar.

Magnesium

Magnesium offers great health benefits, such as active brain, healthy heart and optimal muscle strength. Along with these, magnesium is known to maintain the health of mitochondria and activate ATP, both of which are responsible for body energy production. According to a research, where 10 women in their postmenopausal phase had low magnesium levels were found to be fatigued and had issues in performing the basic physical activities. When searching for supplements online, magnesium is sure to be available in a multivitamin form.

An Overview Of Best Vitamin For Skin Health

Skin can be regarded as the mirror of the human body as a healthy skin comes from the inside out. Skin is the body’s largest organ with a surface area of approximately two square meters acting as a body protector. The eating habits of a person will reflect on his/her body and any unhealthy eating habits will show on the surface of the skin in the form of dull, discolored, and oily skin. Therefore, it is important to be careful about your food habits. Bodies that are nourished with whole foods containing the recommended amount of vitamins help a person in displaying a much healthier appearance both within the body and outside of his/her body (especially on the appearance of the skin).

Vitamin for skin health

The skin of a human body is a fingerprint of what is going inside it. All skin conditions such as psoriasis, acne and aging are the manifestations of the body’s internal needs in terms of nutrition and the genetic makeup of the body. To get or display a much healthier appearance of skin it is important to have well-balanced diet that is rich in vitamins, minerals and other essential elements. When combined with a good diet and the right dietary supplements the skin looks not only beautiful but also prevents it from aging. Rapid aging of skin has emerged as the most common signs of skin in the form of tell tale signs such as wrinkles, age spots, fine lines, and discoloration in addition in decreased skin elasticity.

Dermatologists the world over recommend a healthy diet that is rich and best vitamin for skin health and other nutrients that help in nourishing the skin. These vitamins can be taken in supplement form or can be applied directly on the skin in addition to the daily intake of healthy diet. The following below mentioned vitamins are good for skin nutrition and these include-

Vitamin A – Vitamin A is a vital nutrient that is necessary for the maintenance and repair of skin tissue. Deficiency in Vitamin –A intake may result in dry, flaky complexion of the skin. Foods that are rich in Vitamin A include sweet potatoes, carrots, dark and leafy vegetables. Vitamin –A is believed to slow the aging process and Vitamin A in the form of lotions when used on the skin can help control the acne and reduce lines and wrinkles.

Vitamin C – Vitamin C is the best vitamin for skin health and is among the most important and a new dermatological discovery that works by reducing the damage caused by free radicals that eats up the collagen and elastin the fibers that support the skin structure resulting in wrinkles and other signs of aging. Vitamin C is found in abundance in citrus fruits, leafy greens, cauliflower, mangoes, tomatoes, strawberries etc. Vitamin C helps in building up the collagen production in the body.

Vitamin E – Vitamin E like Vitamin C is a powerful antioxidant that helps in reducing the harmful effects of the sun on the skin. Research shows that a daily intake of 400 units of Vitamin E in the form of food or supplement reduces the risk of production of cancer causing cells. Adding nuts, spinach, olives to your daily diet will help in reducing the wrinkles of the skin and making it smoother.

Vitamin K – This Vitamin can also be termed as one of the best vitamin for skin health. Taking Vitamin K supplements or applying them topically works well in reducing circles under the eyes as well as in reducing bruises of the skin. Green leafy vegetables are rich source of Vitamin K.

The Right Way To Choose Best Vitamin Supplements In India

A number of reasons favor the use of multivitamins. Even the best of the eating plans can fall short of all the 40 plus vitamin, minerals and other essential nutrients required for supporting a healthy body. Vast ratios of Indians fail to meet the daily nutrient requirements for various reasons, such as poor appetite, dieting or binge eating habits. Therefore, taking a multivitamin every day is a simple and effective way to fill in the essential nutritional gaps from a standard diet.

But, while walking down the supplement aisle, choosing the best vitamin supplements in India can be overwhelming. With so many supplement brands claiming to offer the most effective and best vitamin supplements in India, it becomes even harder to choose the one that’s best for you.

To help you make a sound decision, the following article discusses some simple yet effective tips to learn the right way to choose the best vitamin supplements in India.

Best Vitamin Supplements in India

Why Do You Need A Multivitamin

For prolonged health and longevity, it is wise to make sure that your diet comprises of all essential nutrients.

Eating a healthy and nutrient rich diet is by far the best way to ensure your body attains vitamins, minerals and other important nutrients in sufficient quantities. Although, a multivitamin cannot be substituted for healthy food, it can sure provide a nutritional backup for less than ideal diet. This is especially true in case your diet falls short of whole food groups or if you are a vegetarian, you would certainly benefit from once a day best vitamin supplements in India.

There are experts who do not agree on the benefits of taking multivitamins. However, when it comes to bridging nutritional gaps from the diet, it is quite reasonable to presume that taking best vitamin supplements in India, may not only support your overall health, but will also help you fight against certain chronic health conditions.

Choosing the Best Vitamin Supplements in India

Study The Supplement Fact Sheet Carefully

The best vitamin supplements in India will always be supplied with the supplement fact sheet, identifying the ingredients included, along with the amounts contained within every individual serving.

Get the Essential Minerals and Vitamins

Most of the multivitamin supplements offer the following nutrients – Vitamin D, B vitamins, biotin, Vitamin K, iodine, potassium, calcium, selenium, zinc, manganese and beta carotene.

Percentage Matters

Always opt for multivitamin supplements that offer the Daily Value of 100% for most of the nutrients present in it.

Address Your Specific Nutritional Needs

There are a number of best vitamin supplements in India that offer a wide range of unique formulations aimed at addressing the specific nutritional needs of individuals. Some of the most popular multivitamins are the ones that offer iron, as high-potency formula along with other essential nutrients called for by the RDA. Other multivitamins may offer additional nutrients, such as antioxidants

Choose Your Formula

Make sure you choose the multivitamin and best vitamin supplements in India that have been specifically formulated for your age as well as sex, for optimal health benefits.

Don’t Overdo Supplementation

Avoid taking multivitamin and best vitamin supplements in India that exceed 100% Daily Value of most of the nutrients. This is mainly because supplements are taken in addition to nutrients present in foods and large doses of some can build up and cause toxic outcomes.

Tips To Store Best Vitamin Supplements In India

It is important to note that supplements don’t last a lifetime and will lose potency with the passage of time, especially if not stored under proper conditions. So, make sure you double-check the expiration dates before making a final purchase of the best vitamin supplements in India. Additionally, make sure you store all your supplements in a cool, dry place avoiding humid locations like bathrooms, while making sure you keep the supplements out of the reach of children.

Be Beautiful With The Best Vitamins for Skin

Did you know that there exists a direct connection between what you put inside your mouth and how you look? This means a nutrient rich and well-balanced diet is essential for healthy and radiant skin. Fortunately, there are numerous foods that happen to be great for your skin and also for promoting overall health.

One of the biggest concerns faced by an increasing number of people today is the appearance of aging skin. Some of the most common signs of skin aging include – wrinkles, age spots, fine lines, discoloration as well as decreased skin elasticity. And while you can largely blame the genetics as to when your skin starts aging, the extent to which it appears mainly depends on external environmental factors and also the damage you cause to yourself through your lifestyle habits, which directly accelerate this process.

Best Vitamin For Skin Health

So, for maintaining a healthy and beautiful skin, it is important to focus on foods that provide best vitamin for skin. Read along the following article to learn about some of the most important vitamin for skin you should be including in your daily diet.

Vitamin C

One of the most preferred vitamin for skin, Vitamin C assists in the production of collagen and also helps neutralize the damaging effects of free radicals. According to a study it was found that when animals consumed Vitamin C fortified foods, their body was better able to fight off oxidative damage. This clearly proves the importance of Vitamin C for skin. You can replenish your stocks of Vitamin C by eating plenty of Vitamin C rich vegetables and fruits.

Sources: You can find this vitamin for skin in sources such as bell peppers, cantaloupe, broccoli, oranges, mangoes, pineapples, strawberries, snow peas, watermelon and tomatoes.

Vitamin E

Popular for its antioxidant benefits, Vitamin E helps guard the cell membranes against damaging UV radiations, thereby protecting the skin surface. According to a research, it has been revealed that Vitamin E when used in combination with Vitamin C, works to provide some extra anti-aging skin benefits. This makes Vitamin E another great vitamin for skin. It should however be noted that various studies have raised questions against the safety levels of Vitamin E supplementation. This nutrient should mainly come from your diet and no one should solely depend upon its supplementation.

Sources: Wheat germ, fortified cereals and whole-foods, olive oil, seeds and nuts as well as spinach are some of the richest sources of Vitamin E.

Beta-Carotene

Popular for its antioxidant benefits, beta carotene is extremely essential for preserving and promoting skin health. When consumed, it is converted by the body into Vitamin A, which is essentially the best vitamin for skin and is involved in the growth and repair of the body cells and tissues. It also protects the skin against sun damage. Abusive doses of Vitamin A can be toxic, so it is important that you consult your health care provider before beginning its supplementation.

Sources: You can obtain lavish doses of beta-carotene from cantaloupe, red bell peppers, pumpkin, sweet potato, apricots, carrots and mangoes.

Selenium

An essential mineral, selenium helps protect the skin against sun damage. Loaded with powerful antioxidant properties it also helps maintain skin elasticity and firmness. When obtained mainly from the food sources, selenium has been shown to prevent certain types of skin cancers in animals. It is however advised that you should first consult your health care provider before beginning its supplementation.

Sources: The best food sources to obtain rich doses of this mineral includes Brazilian nuts, tuna, eggs, oysters, crab, lean beef, turkey, chicken breast, whole-wheat pasta, wheat germ and mushrooms.

Nutritional Supplements: Hoax or Health?

Can best health supplements ever make you healthier? The grocery store shelves are overwhelmed with an array of best nutritional supplements claiming to provide all essential nutrients required by your body. Although, the leverage to choose from so many options seems great, but it also gives rise to a number of questions – which one will work best for me? How do these work exactly? Are these worth the money?

These are good questions for anybody who wishes to lead a healthier and disease free life. But, it is important to note that before you start taking best health supplements, there is one sure shot way to give your body the much needed nutrients – eat healthy!

Yes, it’s true that supplements sure can be beneficial for your health, but the key to making the most of all essential vitamins and minerals is to eat a healthy and well-balanced diet that is rich in nutrients. So, before you plan to take the best nutritional supplements, make sure to consult your health care provider to learn what is best for you.

Make Good Food Your Priority

Majority of nutritionists all over the globe recommend making food as your first priority. This is mainly because foods are a rich source of variety of vitamins and minerals as well as other dietary factors that cannot be delivered by even the best health supplements.

For instance, foods can provide dietary fibers and many bioactive compounds, which are not typically found in nutritional supplements.

Also, the best of health supplements if taken empty stomach, then again, the fat soluble vitamins will not be absorbed to the extent as they could be, had the nutritional supplements were taken with food sources that provide fat.

Best Nutritional Supplements May Help

While following a healthy diet is certainly the key to gain the optimal benefits of vitamins and minerals, best health supplements can sure help. This is especially true, if you’re following the best of diet with all the healthy foods, such as fruits and vegetables, but are still falling deficient in certain areas – best health supplements can help.

The right way to ensure you get what your body needs is to make sure you add supplements in addition to healthy and well-balanced diet choices. Remember, dietary supplements can never replace the health benefits offered by the food sources. Only use nutritional supplements if asked by your health care provider to do so.

Best Health Supplements – Do What’s Right for You

As stated earlier, you should take nutritional supplements if advised by your health care provider to do so. Additionally, consider the following “do’s and don’ts” with best health supplements –

What to Do With Nutritional Supplements

A Healthy Diet Is A Must: It should be noted that there is no substitute for a healthy and nutrient rich diet that helps limit saturated fats, calories, dietary cholesterol and sodium. Taking a well-balanced diet along with best health supplements helps reducing the risk of coronary heart diseases in healthy people and people already suffering from various heart diseases.

Having Elevated Triglyceride Levels: Get at least 2-4 gms of EPA and DHA every day.

Having Heart Diseases: Try taking at least 1gm of omega-3 fatty acids, enriched with EPA and DHA. Fish would constitute the ideal source of omega 3, however, omega 3 nutritional supplements can be considered as an alternative source to gain EPA and DHA. But make sure you talk to your doctor first before starting supplementation.

What Not to Do With Nutritional Supplements

Do Not Solely Rely On Best Health Supplements: There is lack of sufficient data that healthy individuals benefit by taking nutritional supplements in excess of the recommended daily allowance. Some evidences do point out that taking best nutritional supplements do reduce or lower the risk of coronary heart diseases. However, it is still unclear that it was the supplements that caused such improvements in all these studies.

The role of Antioxidant nutritional supplements in maintaining a healthy life

Antioxidants are the compounds that help an individual’s body to battle free radicals and thus, with this ability, keep way the problems of cell harm, which may prompt a few infections and worsen the health by generating diseases. Free radicals are the substances created from the body’s natural biological activities and external activities, for example, smoking, liquor addiction, radiation, and so on.

However, to manage these free radicals, the nutritional supplements with anti-oxidants are an awesome help because, just proper diet will not help. There are numerous known anti-oxidant pills and products accessible in the market yet, knowing the best health supplements is an issue.

What are the general benefits of the best health supplements with Antioxidants?

The antioxidants, with the ability to secure

• Maintains the general body wellbeing

• Protects the central nervous system

• Helps in enhancing the heart wellbeing and controls pulse

• Prevents from cardiovascular disorders

• Strengthens the immune system and keeps from different health issues that inhibits growth

• Are useful for eye wellbeing and keeps from issues like macular degeneration and glaucoma

• Helps in the delay of maturing of cells, subsequently, advancing life span

The nutrients rich in anti-oxidants

1. Resveratrol:

It is a flavonoid anti-oxidant, which is a natural response for the attacking parasites and very few plants are its carrier. Red wine is the richest in resveratrol. It is one of the best anti-oxidant and calms inflammation. It is known as the ‘spring of youth’ that aids keep from pre-mature ageing. Resveratrol protects from the free radical harm of cells, which inhibits the spreading of diseases like prostate cancer. This is one among the nutritional supplements, which maintains a healthy pulse rate and BP, which in turn promotes flexible and healthy arteries. The antioxidant also ensures prevention from Alzheimer’s disease, provides security against glaucoma and promotes skin health.

2. Coenzyme Q10

Also called CoQ10, the compound is one of the best nutritional supplements, which enhances the body’s system of defence as an anti-oxidants supplement. The cells need anti-oxidants to shield themselves from free radicals that delivered at the time of normal energy production. Vitamin-E and vitamin-C are triggered by this supplement with the goal that they can precede with their role as essential antioxidants. CoQ10 helps in restoring the harm to the skin by free radicals and jam collagen that makes the skin seem dazzling and flawless. The enzyme additionally prevents from age-related macular degeneration (AMD) and inhibits the progression of breast cancer and leukaemia.

3. Vitamin-A

Consolidated with the pro-vitamin, beta-carotene, vitamin-A turns into one of the key nutritional supplements rich in anti-oxidant. The benefits to the body that vitamin-A gives include, from improving the vision to preventing healthy respiratory and cardiovascular systems. The vitamin also enhances the cell development by shielding them from free radical harm and provides the body with an amazing immunity framework.

4. Vitamin-C

This is imperative to improve the creation of collagen, which is vital to hold bones and muscles together. The vitamin also enhances the retention of iron in the body. Vitamin-C prevents from simple wounding and the symptoms of pre-mature ageing. This process of anti-ageing helps in retaining smooth skin surface and advances skin shine regularly.

5. Vitamin-E

It is one of the anti-oxidant nutritional supplements, which is vital to battle free radicals and ensures the protection of cells. This is vital in light of the fact that the vitamin helps in boosting the immunity system working, which stands essential for protecting the fat oxidation. The vitamin promotes the widening of arteries to shield from heart issues and keeping up controlled BP. Cataracts is yet another disorder, which is prevented from utilizing vitamin-E.

Get the best and pure supplements online for keeping away Anxiety

What is Anxiety?

Anxiety can be said as a problem that arise the feel of fear and being uneasy. This, many times leads to the physical symptoms like palpitation in heartbeats, over sweating and stress almost all the time. Effective stress management and taking proper diet, can add great benefits in anxiety treatment.

On the other hand, taking nutritional supplements is the best way for the treatment. Buy supplements online, or go handy with a pharmacist, these are sure to help in most powerful way. In the situations where one witness high stress levels, these supplements can make a huge difference. These supplements may include, minerals, vitamins, other essential nutrients, which are easily available as supplements online, help settle the nervous system, and thus, the anxiety cycle is stopped to an extent.

Do you get the all-pure stuff? You might not, so buy supplements online, however, take care and compare before paying that money and dealing with your own health.

Vitamins and minerals are the best health supplements online to treat anxiety

With the availability of online supplements store, it is now easy to get the purest of supplements, because of the access given to compare and select thousands of health products at one single tome, hence; you just cannot miss out the best.

Best Supplements Online

The B vitamins

This is an important supplement for anxiety and stress. Comprised of eight different groups, some are really effective in the treatment of the problem. These are:

Vitamin-B1 (thiamine)

Essential for improving the mood and enhances memory

Vitamin-B3 (niacin)

This is helpful in serotonin production, which is a great neurotransmitter for mental stability

Vitamin-B5 (pantothenic acid)

Essential for maintaining the balance of neurotransmitters

Vitamin-B6 (pyridoxine)

Most effective in reducing the symptoms of anxiety

Vitamin-B9 (folic acid)

Keeps the neurotransmitters in balance

Vitamin-B12 (cyanocobalamin)

Prevents symptoms of fatigue, irritability, depression, memory impairment and personality changes

The essential food sources rich in vitamin-B include green peas, fish, poultry, fortified breakfast cereals, fortified milk like soy, coconut and almond milks and meat.

Vitamin-C

This is an important vitamin for the anxiety suffers because; the vitamin is mostly used by the adrenal gland while reducing stress. It is one of the best health supplements online to cope with stress symptoms. Vitamin-E is additionally effective in calming the mind when taken in high dosage.

It is high in foods like cabbage, tomatoes, peas, lemons and oranges and should preferably be eaten raw

Vitamin-D

Vitamin-D deficiency often relates to panic attacks. It is important for the treatment because, it maintains a healthy mood with its capability to produce serotonin, the happy neurotransmitter. The vitamin additionally helps in reduces the feeling of restlessness, curing depression and anxiety

Foods rich in this vitamin are mushrooms, cod liver oil, fortified cereals, tofu, eggs and dairy products

The mineral supplements online to heal anxiety

Zinc

Zinc is the mineral that our body cannot produce naturally. So taking a supplement is important .It is good for anxiety because; it strengthens and calms the nervous system as an anti-dispersant. It stimulate the neurotransmitters, for example, GABA and Pyridoxal Kinase that are important for regulating the moods of a person.

Foods rich in zinc are pure cocoa, lamb meat, peanuts, sesame flour, etc.

Calcium and magnesium

When taken together, these minerals can do miracles in the treatment of anxiety. It is because; these stand essential for reducing palpitations and high blood pressure. Calcium helps in the smooth contraction of muscles where-as, magnesium is a great muscle relaxer.

Calcium is rich in milk and magnesium can be found in Brazil nuts and almonds