Everyone knows that calcium is essential for building strong bones and teeth. But did you know that it is also important for maintaining a normal heartbeat and regulating blood pressure – and it even helps with the healthy functioning of your nerve system? In addition, some studies suggest that calcium supplements may help relieve premenstrual syndrome (PMS). And it doesn’t stop there – a few studies also suggest that calcium supplements may be able to reduce colon polyps.
Calcium - How much?
Average adult men and women (including pregnant women) need at least 1000mg of calcium daily, while post-menopausal women need up to 1,200mg a day.
Common Calcium-Rich Foods
Use these guidelines to help make sure you get the recommended amount of calcium in your daily diet.
Dairy:
Milk (1 cup): ~ 300 mg
Yogurt (175 mL): ~300 mg
Frozen Yogurt (1/2 cup): ~ 100 mg
Ice Cream (1/2 cup): 85 mg
Cheese is also a good source of calcium, but the amount contained in a serving depends on what kind of cheese you eat.
If you have lactose intolerance, there are still choices in the market. You can enjoy the pre-treated milk with 99% less lactose, or consume lactase enzyme tablets or drops. And some dairy products – such as firm cheese, yogurt, and buttermilk – are naturally low in lactose.
Soy:
Calcium-fortified soy drink (1 cup): ~300 mg
Tofu (1/2 cup): ~250 mg
Canned Fish:
Canned salmon with bones (3 oz): ~ 200 mg
Canned sardines with bones (3 oz): ~ 250 mg
Calcium is also found in dark green vegetables and dried beans. Or, you can use calcium-fortified products such as orange juice, cereal bars, or fitness water to help you fill in any gaps in your daily calcium consumption.
If you decide to supplement with calcium pills, look for the amount of "elemental" or available calcium in the supplements. If in doubt, ask your dietician or pharmacist to assist you in choosing the right calcium supplement.
Key: Look for % M.F or % B.F on the label and choose dairy products with lower fat. Eat a balanced diet with plenty of vegetables and fruits, and include at least 2 -4 daily servings of lower-fat dairy products. In addition of getting enough calcium, physical activity can strengthen your bones as well. So start doing some weight-bearing exercise such as walking and hiking to maintain healthy bones!
среда, 3 февраля 2010 г.
Pregnancy diet: Vitamin D and Bone Health
Not just Calcium - Vitamin D is just as important
Many of us are aware of the importance of calcium and its role in osteoporosis prevention. However, we sometimes neglect an essential co-factor in bone health management - Vitamin D.
Vitamin D promotes the absorption of calcium and phosphorus. It regulates how much calcium remains in your blood and how much is deposited in bones and teeth.
Osteoporosis is most often associated with inadequate calcium intake. However, a deficiency of vitamin D also contributes to osteoporosis by reducing calcium absorption. According to the National Institutes of Health, people with vitamin D insufficiency absorbs less than 10% of available calcium. In other words, even if you have an adequate calcium intake, you may not absorb it effectively if you have low levels of vitamin D. Indeed, researchers from the Harvard Medical School published results of a large-scale study in the American Journal of Clinical Nutrition in February 2003 confirming this. The study concluded that there was a lower risk of hip fractures only in individuals with a higher intake of calcium coupled with a higher intake of vitamin D.
Vitamin D - How much?
Average adults including pregnant women need 200 IU of vitamin D daily while adults over 50 need 400 IU daily. The recommendation for vitamin D intake further increases to 600 IU for people over 70 years of age.
Vitamin D insufficiency is common among people over 50, with reported prevalences between 25% and 50% of the population. Insufficiency rate is even higher among elderly living in nursing homes. Non-institutionalized older adults, however, are still at risk of vitamin D insufficiency if they live in the northern region where sun exposure is limited. A report published by Danish researchers in March 2004 showed that daily supplementation of 400 IU of vitamin D can reduce the risk of bone fractures in non-institutionalized elderly living in the northern European region.
Key: Vitamin D is found in fortified milk, cod liver oil and some fish such as sardines, salmon, tuna and mackerel. Some yogurt and breakfast cereals are also fortified with this vitamin. It is wise to routinely check the nutrition labels and look for Vitamin D-fortified foods.
If you are wearing sunscreen of SPF 8 or more, it is very unlikely that your skin is able to convert sunlight into vitamin D. Many researchers suggested that adults over 50 as well as pregnant women should take a vitamin D supplement daily.
Many of us are aware of the importance of calcium and its role in osteoporosis prevention. However, we sometimes neglect an essential co-factor in bone health management - Vitamin D.
Vitamin D promotes the absorption of calcium and phosphorus. It regulates how much calcium remains in your blood and how much is deposited in bones and teeth.
Osteoporosis is most often associated with inadequate calcium intake. However, a deficiency of vitamin D also contributes to osteoporosis by reducing calcium absorption. According to the National Institutes of Health, people with vitamin D insufficiency absorbs less than 10% of available calcium. In other words, even if you have an adequate calcium intake, you may not absorb it effectively if you have low levels of vitamin D. Indeed, researchers from the Harvard Medical School published results of a large-scale study in the American Journal of Clinical Nutrition in February 2003 confirming this. The study concluded that there was a lower risk of hip fractures only in individuals with a higher intake of calcium coupled with a higher intake of vitamin D.
Vitamin D - How much?
Average adults including pregnant women need 200 IU of vitamin D daily while adults over 50 need 400 IU daily. The recommendation for vitamin D intake further increases to 600 IU for people over 70 years of age.
Vitamin D insufficiency is common among people over 50, with reported prevalences between 25% and 50% of the population. Insufficiency rate is even higher among elderly living in nursing homes. Non-institutionalized older adults, however, are still at risk of vitamin D insufficiency if they live in the northern region where sun exposure is limited. A report published by Danish researchers in March 2004 showed that daily supplementation of 400 IU of vitamin D can reduce the risk of bone fractures in non-institutionalized elderly living in the northern European region.
Key: Vitamin D is found in fortified milk, cod liver oil and some fish such as sardines, salmon, tuna and mackerel. Some yogurt and breakfast cereals are also fortified with this vitamin. It is wise to routinely check the nutrition labels and look for Vitamin D-fortified foods.
If you are wearing sunscreen of SPF 8 or more, it is very unlikely that your skin is able to convert sunlight into vitamin D. Many researchers suggested that adults over 50 as well as pregnant women should take a vitamin D supplement daily.
вторник, 2 февраля 2010 г.
Pregnancy diet: Iron Rich Foods during iron deficiency anemia
For iron deficiency anemia in women, a diet with iron rich foods along with iron supplements is often recommended. Absorption of iron from food is influenced by multiple factors. One important factor being the form of the iron. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available. Iron rich foods of an iron rich diet are listed below:
Iron Rich Foods containing Heme Iron
Excellent Sources
Clams
Pork Liver
Oysters
Chicken Liver
Mussels
Beef Liver
Good Sources
Beef
Shrimp
Sardines
Turkey
Iron Rich Foods containing Non-Heme Iron
Excellent Sources
Enriched breakfast cereals
Cooked beans and lentils
Pumpkin seeds
Blackstrap Molasses
Good Sources
Canned beans
Baked potato with skin
Enriched pasta
Canned asparagus
Warning: Pregnant women should not eat liver because of its very high Vitamin A content. Large amounts of Vitamin A can be harmful to the baby.
The absorption of Non-heme iron can be improved when a source of heme iron is consumed in the same meal. In addition, the iron absorption-enhancing foods can also increase the absorption of non-heme iron. While some food items can enhance iron absorption, some can inhibit or interfere iron absorption. Avoid eating them with the iron-rich foods to maximize iron absorption.
Iron Absorption Enhancers
Meat/fish/poultry
Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers
White wine
Iron Absorption Inhibitors
Red Wine, Coffee & Tea
Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
Whole grains and bran
Soy products
Iron Rich Foods containing Heme Iron
Excellent Sources
Clams
Pork Liver
Oysters
Chicken Liver
Mussels
Beef Liver
Good Sources
Beef
Shrimp
Sardines
Turkey
Iron Rich Foods containing Non-Heme Iron
Excellent Sources
Enriched breakfast cereals
Cooked beans and lentils
Pumpkin seeds
Blackstrap Molasses
Good Sources
Canned beans
Baked potato with skin
Enriched pasta
Canned asparagus
Warning: Pregnant women should not eat liver because of its very high Vitamin A content. Large amounts of Vitamin A can be harmful to the baby.
The absorption of Non-heme iron can be improved when a source of heme iron is consumed in the same meal. In addition, the iron absorption-enhancing foods can also increase the absorption of non-heme iron. While some food items can enhance iron absorption, some can inhibit or interfere iron absorption. Avoid eating them with the iron-rich foods to maximize iron absorption.
Iron Absorption Enhancers
Meat/fish/poultry
Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers
White wine
Iron Absorption Inhibitors
Red Wine, Coffee & Tea
Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
Whole grains and bran
Soy products
Pregnancy diet: Iron Supplements for Anemia
The recommended iron intake for men and post - menopausal women is 8mg. The recommended intake for pre-menopausal women is 18mg and the recommendation increases to 27 mg for pregnant women. The CDC recommends routine low-dose iron supplementation (30 mg/day) for all pregnant women, beginning at the first prenatal visit. When a low hemoglobin or hematocrit is confirmed by repeat testing, the CDC recommends larger doses of supplemental iron, usually 60mg/day.
Caution: Do not start taking iron supplements unless it is advised by your doctor.
There are 3 main kinds of iron supplements: Ferrous Sulphate, Ferrous Gluconate and Ferrous Fumerate. Similar to calcium supplements, when purchasing iron supplements, look for the elemental iron content, not the Total iron content. For instance, an iron supplement containing 200mg of ferrous sulfate provides 40 mg of elemental iron. Therefore, this iron supplement in this example provides 40mg of iron.
Many people may experience various gastrointestinal side effects for taking iron supplements such as nausea, vomiting, constipation, diarrhea, dark colored stools, and stomach distress. Some pharmacists suggested that Ferrous Gluconate may cause fewer symptoms and is milder on stomach.
To minimize side effects, start with half the recommended dose, gradually increasing to the full dose. You may also try taking iron supplements with a full stomach instead of an empty stomach.
It is suggested to take iron supplements with Vitamin C-rich foods such as fruits or fruit juice to maximize absorption.
Caution: Do not start taking iron supplements unless it is advised by your doctor.
There are 3 main kinds of iron supplements: Ferrous Sulphate, Ferrous Gluconate and Ferrous Fumerate. Similar to calcium supplements, when purchasing iron supplements, look for the elemental iron content, not the Total iron content. For instance, an iron supplement containing 200mg of ferrous sulfate provides 40 mg of elemental iron. Therefore, this iron supplement in this example provides 40mg of iron.
Many people may experience various gastrointestinal side effects for taking iron supplements such as nausea, vomiting, constipation, diarrhea, dark colored stools, and stomach distress. Some pharmacists suggested that Ferrous Gluconate may cause fewer symptoms and is milder on stomach.
To minimize side effects, start with half the recommended dose, gradually increasing to the full dose. You may also try taking iron supplements with a full stomach instead of an empty stomach.
It is suggested to take iron supplements with Vitamin C-rich foods such as fruits or fruit juice to maximize absorption.
Folic Acid
Recommended Intake
Males & Females ≥ 19 years: 400 ug/day
Note: It is recommended that all women of child-bearing ages consume 400 ug from supplements or fortified foods in addition to intake of food folate from a balanced diet.
What's Folate for?
Part of an enzyme complex that assists in releasing energy from food
Reduces risk of brain and spinal cord damage during first weeks of pregnancy
Helps ensure proper cell division and red blood cell formation occurs
Involved in converting vitamin B12 to its metabolically active form
Defends against anemia and cancer
Best Food sources
Leafy green vegetables, citrus fruits and fruit juices, dried beans and peas, poultry, enriched grain products
Males & Females ≥ 19 years: 400 ug/day
Note: It is recommended that all women of child-bearing ages consume 400 ug from supplements or fortified foods in addition to intake of food folate from a balanced diet.
What's Folate for?
Part of an enzyme complex that assists in releasing energy from food
Reduces risk of brain and spinal cord damage during first weeks of pregnancy
Helps ensure proper cell division and red blood cell formation occurs
Involved in converting vitamin B12 to its metabolically active form
Defends against anemia and cancer
Best Food sources
Leafy green vegetables, citrus fruits and fruit juices, dried beans and peas, poultry, enriched grain products
воскресенье, 24 января 2010 г.
Gastritis Diet
Gastritis is caused due to inflammation in the mucosa or stomach lining. A patient of gastritis should consume easily digestible and non-spicy foods. Read on to know more about gastritis diet.
Gastritis is an inflammation or irritation in the stomach lining. The notable symptoms of gastritis are nausea, abdominal discomfort, bloating, stomach cramps, indigestion, vomiting, loss of appetite, hiccups and black color stools. Symptoms may develop suddenly (acute) or may occur over a period of time (chronic). Gastritis can be caused due to many reasons, viz., stress, frequent vomiting, bacterial and viral infections, bile reflux and deficiency of vitamin B12. Majority of acute gastritis are caused due to excessive alcohol intake and prolonged use of anti-inflammatory drugs.
Gastritis is diagnosed by examining the physical symptoms and analyzing the medical and family history of the patient. For confirmation, the physician may conduct blood test, stool test, upper endoscopy and other imaging tests. After proper diagnosis and depending upon the severity of the condition, the doctor may prescribe certain treatment options. In addition, the doctor also recommends a certain diet plan for alleviating the symptoms of gastritis. Let's take a look at the diet plan for gastritis patients.
Gastritis Diet
Diet for gastritis patients should include easily digestible foods. There is no particular diet plan for people with gastritis problems. In fact, the person should consume a balance diet, consisting of foods that can be digested easily. It is not necessary to consume small servings frequently, rather one can have regular meals. At times, frequent eating may increase the acid secretion in the stomach, thus aggravating gastritis symptoms.
Since milk and dairy products increases acid secretion in the stomach, there should be maximum three servings of dairy foods per day or if possible, less than three servings of such dairy foods. Selecting low-fat foods help in controlling acid production by the stomach. It is to be noted that diet should contain adequate amount of fiber. Contrary to the common belief that fiber worsens stomach discomfort, it is observed that fiber rich foods improve the digestive health and maintains regular bowel movement. An effective diet for gastritis patient is a combination of spinach and carrot juice.
There are chances of flatulence (excess gas) after consumption of some fruits and vegetables. Such foods may include cabbage, broccoli, dried beans, onions, peas and fruits with peels. It is always advisable to limit the intake of tomatoes and citrus fruit juices as they can lead to heartburn. A patient of gastritis should be aware of foods that cause stomach problems and try to avoid them.
Gastritis patients should strictly avoid alcohol and spicy foods. Spices like red and black pepper, chili and chili powder can irritate the stomach lining. Other foods that can increase production of stomach acid are caffeine products like cocoa, chocolate, coffee and tea. Avoid these caffeine products, if stomach upset increases after consuming them.
In order to retain body fluids and minimize acid secretion, 6 - 8 glasses of water and other low acid fruit juices should be taken everyday. These diet plan, if followed, will help in the proper treatment of gastritis condition. Gastritis should be treated as early as possible. Patients with acute gastritis may recover within a few days, whereas those with chronic gastritis usually takes longer time to heal. If gastritis is left untreated for a prolonged duration, there may be severe health complications such as increased loss of blood and at times, stomach cancer.
Gastritis is an inflammation or irritation in the stomach lining. The notable symptoms of gastritis are nausea, abdominal discomfort, bloating, stomach cramps, indigestion, vomiting, loss of appetite, hiccups and black color stools. Symptoms may develop suddenly (acute) or may occur over a period of time (chronic). Gastritis can be caused due to many reasons, viz., stress, frequent vomiting, bacterial and viral infections, bile reflux and deficiency of vitamin B12. Majority of acute gastritis are caused due to excessive alcohol intake and prolonged use of anti-inflammatory drugs.
Gastritis is diagnosed by examining the physical symptoms and analyzing the medical and family history of the patient. For confirmation, the physician may conduct blood test, stool test, upper endoscopy and other imaging tests. After proper diagnosis and depending upon the severity of the condition, the doctor may prescribe certain treatment options. In addition, the doctor also recommends a certain diet plan for alleviating the symptoms of gastritis. Let's take a look at the diet plan for gastritis patients.
Gastritis Diet
Diet for gastritis patients should include easily digestible foods. There is no particular diet plan for people with gastritis problems. In fact, the person should consume a balance diet, consisting of foods that can be digested easily. It is not necessary to consume small servings frequently, rather one can have regular meals. At times, frequent eating may increase the acid secretion in the stomach, thus aggravating gastritis symptoms.
Since milk and dairy products increases acid secretion in the stomach, there should be maximum three servings of dairy foods per day or if possible, less than three servings of such dairy foods. Selecting low-fat foods help in controlling acid production by the stomach. It is to be noted that diet should contain adequate amount of fiber. Contrary to the common belief that fiber worsens stomach discomfort, it is observed that fiber rich foods improve the digestive health and maintains regular bowel movement. An effective diet for gastritis patient is a combination of spinach and carrot juice.
There are chances of flatulence (excess gas) after consumption of some fruits and vegetables. Such foods may include cabbage, broccoli, dried beans, onions, peas and fruits with peels. It is always advisable to limit the intake of tomatoes and citrus fruit juices as they can lead to heartburn. A patient of gastritis should be aware of foods that cause stomach problems and try to avoid them.
Gastritis patients should strictly avoid alcohol and spicy foods. Spices like red and black pepper, chili and chili powder can irritate the stomach lining. Other foods that can increase production of stomach acid are caffeine products like cocoa, chocolate, coffee and tea. Avoid these caffeine products, if stomach upset increases after consuming them.
In order to retain body fluids and minimize acid secretion, 6 - 8 glasses of water and other low acid fruit juices should be taken everyday. These diet plan, if followed, will help in the proper treatment of gastritis condition. Gastritis should be treated as early as possible. Patients with acute gastritis may recover within a few days, whereas those with chronic gastritis usually takes longer time to heal. If gastritis is left untreated for a prolonged duration, there may be severe health complications such as increased loss of blood and at times, stomach cancer.
четверг, 14 января 2010 г.
Zinc and Zinc Deficiency
Zinc (Zn) is essential in the body for the functioning of approximately 100 enzymes, which are substances that promote biochemical reactions in your body. Zinc supports a healthy immune system, is needed for wound healing, helps maintain your sense of taste and smell, is very important for healthy skin and properly functioning nervous and digestive systems. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence.
Brown and colleagues estimated that nearly 50% of the world’s population likely has inadequate zinc intakes based on analyses of food balance data.
Severe maternal zinc deficiency results in serious health consequences for the fetus. Severe maternal zinc deficiency is associated with infertility, spontaneous abortion, and congenital malformations, including neural tube defects. A high incidence of birth defects, including nervous system malformations, has been observed in the fetuses of women suffering from acrodermatitis enteropathica, an inborn error of zinc absorption, and treatment with zinc can lead to normal pregnancy outcomes.
Low zinc levels may also be found in cirrhosis and diarrhea. A randomized, double-blind, placebo-controlled, community-based study conducted in the Tiljala slum of eastern Kolkata, India, showed that zinc supplementation had a beneficial impact on the incidence of diarrhea and also weight gain among low birth weight infants.
Excess intake of zinc, on the other hand, especially with individual supplements, has the potential to encourage the growth of prostate conditions from BPH to cancer. In fact, one large study found a significantly higher risk of advanced prostate cancer in men consuming large intakes of these supplements. Large doses of zinc can inhibit the benefits of bisphosphonate drugs, increase testosterone levels, increase cholesterol, reduce levels of “good cholesterol” or HDL, and can promote immune dysfunction.
Do you need Zinc?
Signs include:
* White spots on fingernails;
* Poor smell or taste;
* Slow wound healing;
* Frequent infections;
* Sugar craving;
* Stretch marks.
Zinc is obtained from a wide range of food in the diet. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain seafood, whole grains, fortified breakfast cereals, and dairy products. The recommended daily intake is 15mg a day in adults.
Brown and colleagues estimated that nearly 50% of the world’s population likely has inadequate zinc intakes based on analyses of food balance data.
Severe maternal zinc deficiency results in serious health consequences for the fetus. Severe maternal zinc deficiency is associated with infertility, spontaneous abortion, and congenital malformations, including neural tube defects. A high incidence of birth defects, including nervous system malformations, has been observed in the fetuses of women suffering from acrodermatitis enteropathica, an inborn error of zinc absorption, and treatment with zinc can lead to normal pregnancy outcomes.
Low zinc levels may also be found in cirrhosis and diarrhea. A randomized, double-blind, placebo-controlled, community-based study conducted in the Tiljala slum of eastern Kolkata, India, showed that zinc supplementation had a beneficial impact on the incidence of diarrhea and also weight gain among low birth weight infants.
Excess intake of zinc, on the other hand, especially with individual supplements, has the potential to encourage the growth of prostate conditions from BPH to cancer. In fact, one large study found a significantly higher risk of advanced prostate cancer in men consuming large intakes of these supplements. Large doses of zinc can inhibit the benefits of bisphosphonate drugs, increase testosterone levels, increase cholesterol, reduce levels of “good cholesterol” or HDL, and can promote immune dysfunction.
Do you need Zinc?
Signs include:
* White spots on fingernails;
* Poor smell or taste;
* Slow wound healing;
* Frequent infections;
* Sugar craving;
* Stretch marks.
Zinc is obtained from a wide range of food in the diet. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain seafood, whole grains, fortified breakfast cereals, and dairy products. The recommended daily intake is 15mg a day in adults.
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