SIX FOODS THAT CONTROL CHOLESTEROL LEVELS

Walnut

Cholesterol is essential for a healthy life.  The fat found in the blood is called cholesterol.  It helps keep every cell in the body alive.  Cholesterol reaches various parts of the body through blood plasma.  However, sometimes the amount can increase.  When the amount of cholesterol in the blood is high, there is a risk of causing heart problems.  Even with regular exercise, if the diet is not healthy, the amount of bad cholesterol in the body increases.  It is important to pay special attention to food to control it.

1. Walnut

Finally, omega-3 and monounsaturated fatty acids are abundant.  Cholesterol can be controlled up to 15 percent by eating walnut.  It also cures inflammation of the body, which improves blood circulation in the body.  In addition to omega-3, vitamin-B complex and vitamin-E are also found in abundance.

2. Olive oil

This oil is the best source of monounsaturated fats.  It also helps reduce inflammation in the body and lowers cholesterol levels.  Olive oil intake is important if you are concerned about heart-healthy foods.  It can be eaten not only for cooking but also as a salad.

3. Red wine

Alcohol consumption is harmful to health.  But scientific research has shown that red wine helps control cholesterol.  Red wine is made from a special type of grape, known as tempranilo red grape.  It lowers cholesterol levels.  For this you can drink a glass of wine at night.  But, if you drink more than that, it will have the opposite effect.

4. Orange juice

Orange juice is also a special type of cholesterol-controlling superfood.  Orange juice can be taken for breakfast in the morning.  It is the best source of vitamin C.  In addition, it is rich in magnesium, vitamin B complex, vitamin A and potassium.  According to a research, regular consumption of orange juice can control cholesterol levels.

5. Dark chocolate

The antioxidants in dark chocolate help control cholesterol.  Researchers at San Diego State University found that dark chocolate had a positive effect on lowering blood sugar and bad cholesterol.  It also plays a role in raising good cholesterol.  In addition, it was found to have the benefits of helping to keep the skin healthy, tightening the brain, regulating blood circulation, and improving vision.

6. Green tea

The antioxidant element in green tea is useful in lowering cholesterol.  According to research published in the Journal of the American Dietetic Association, people who regularly consume green tea have lower cholesterol levels.  Green tea helps to lower the total amount of cholesterol and LDL levels by 5 to 6 points.

Sources of essential minerals

About 4 percent of the body weight is made up of essential mineral elements. They are calcium, phosphorus, potassium, sulphur, sodium, chlorine, chlorine, iron, zinc, copper, iodine, magnesium, manganese, molybdenum, selenium and chromium .

Essential minerals required by the body

On the basis of the daily requirement for good health, minerals can be grouped into macrominerals: calcium, phosphorus, potassium, sulphur, sodium, chlorine, and magnesium ; and trace minerals: iron, zinc, copper, iodine, manganese, molybdenum, selenium and chromium. Macrominerals are required in amounts of g/day for healthy life while trace minerals are required in amounts less than 100 mg/day for healthy life.

Macrominerals are present principally in body fluids as electrolytes and tissues as structural components. And trace elements are present in tissues.

All these minerals have diverse and critical functions in human metabolism, so they are called essential minerals that should be included in diet.

Essential trace minerals (elements) have vital roles in enzymatic reactions. They functions as part of enzyme reactions, either as a constituent part of the enzyme or as activators of enzyme systems. They have also a structural and catalytic role in gene expression.
Another function of trace minerals include the storage and transport of substrates as metalloproteins, for example zinc and insulin in secretory vesicles in the beta cells in the pancreas.

Cobalt is also required only as preformed vitamin B12, fluorine is not essential but is beneficial as fluoride.

Let's discuss details about essential materials required by the body:

Calcium

Calcium is a essential structural component of the bones where 99 percent of calcium is found.

Function of calcium

Calcium also plays important role in the coagulation of blood and mechanism of muscle contraction.

Dietary sources of calcium

Calcium can be got abundantly from milk ,cheese, eggs, fish, green vegetables.

Daily requirement of calcium

Normally  daily requirements of calcium are 700 mg for normal adults and are higher in pregnant women and growing children .

Calcium deficiency may occur usually due to deficiency of vitamin D because absorption of calcium from intestinal tract is vitamin D-dependent.

Phosphorus / phosphate

Phosphorus is another essential element required for normal growth and development of the body. It is non metallic and highly reactive element which is present in the nature only in combined forms, predominantly with calcium in rock or bone. The common form of phosphorus in the nature is phosphate.

At  normal condition, human body contains approximately 0.6 to 1.1 % phosphorus of total mass of the body. About 85 percent of phosphorus is found in bones and teeth in phosphate form. And rest of phosphorus is in the soft tissues where it takes part in metabolic reaction. Half to two third of the phosphorus in blood is in red blood cells ( erythrocytes).

Function of phosphorus

The main function of phosphorus is to build and repair bones and teeth, help nerves function, and  make muscle contract.

It in association with calcium and vitamin D helps hardening bones and teeth.

In serum, phosphate ion has important role in acids /base  balance (buffering).

In cells,  phosphorus is important in the structure of nucleic acids (DNA, RNA) and phospholipids in cell membranes.

In cell energy metabolism,  it involves in production of ATP (Adinosine triphosphatase) , which is source of energy.

Dietary sources of phosphorus/phosphate

All natural foods like milk, cheese, liver, kidneys, meat, oat meal, nuts, legumes,  fish, bread are the richest dietary sources of phosphorus.

Daily requirement of phosphorus/phosphate

Normally daily requirements of phosphorus/phosphates are 550 mg for normal adults and are higher in pregnant women and growing children .

As phosphates are present in all natural foods, deficiency of phosphate is rare except starvation.


Deficiency of phosphorus causes hypophosphataemia and consequent cellular dysfunction which manifests as anorexia, muscle weakness, bone pain, rickets, osteoporosis, osteomalacia, debility, increased susceptibility to infection, paraesthesia (abnormal sensation of skin), ataxia (neurological signs which lacks voluntary coordination of muscle movement),confusion, and ultimately death.

Sodium

Sodium is key element in human body.  It is most commonly occurring extracellular cation and is associated with:
- contraction of muscles
- transmission of nerve impulses along axons
- maintenance of the electrolyte balance in the body.

A normal blood sodium level is 135 to 145 mEq/L. When blood sodium level comes below 135 mEq/L , hyponatremia occurs .

Dietary sources of sodium

Most of foods, especially fish, meat,eggs, milk, artificially enriched bread and as cooking and table salts are dietary sources of sodium.

Daily requirement of sodium

Daily requirement of sodium is 1.6 grams.

Potassium

Potassium is an important mineral or element that functions as an electrolyte in the body. It  mostly occurs as intracellular cation to regulate fluid balance, involves many chemical activities within cells and concisely to say, it is associated with :
- contraction of muscles
- transmission of impulses
- maintenance of the electrolyte balance in the body.

Potassium is third most  abundant mineral in the body. About 98 percent of potassium in body is found in cells. Of this,  80 percent is found in muscle cells, while 20 percent of potassium is found in bones, liver and red blood cells.

Dietary sources of potassium

Vegetables, fruits, juice, milk and meat are the dietary sources of potassium.

Note that potassium rich diet may reduce blood pressure and water retention, protect from strokes and help prevent osteoporosis and kidney stones.

Daily requirement of potassium

At normal condition daily requirement of potassium is 3.5 g which is excess in comparison of sodium.

How do sodium and potassium maintain electrolyte balance in body ?

Representative diagram of extracellular fluid compartments and intracellular fluid compartments 

At normal condition,  a 70 kg weight adult man's body contains about 42 litres water(fluid), ie total body water is 60 percent of the body weight. The percentage of water(fluid) in the body depends on the age , gender and degree of obesity.

Nearly 28 of the 42 litres of fluids in the body are inside the cells and are collectively called intracellular fluids (ICF). So, the intracellular fluids constitutes nearly 40 percent of the total body weight of in a normal person.

The remaining 14 litres of 42 liters of fluids are in the outside of the cells and are collectively called extracellular fluids (ECF). Thus extracellular fluids constitutes nearly 20 percent of the total body weight.

There are two largest compartments of the extracellular fluid: Interstitial fluid comprises 11 litres and ; the plasma comprises 3 litres.

It is very crucial to keep normal distribution of fluids between the intracellular and the extracellular compartments of the body.
The normal distribution of this fluids between the different body compartments is achieved and tightly controlled through several interlinked factors. Among these factors, sodium and potassium are important factors to regulate fluid balance between extracellular and intracellular compartments of the body.

The amount of fluids in the intracellular fluid compartments and extracellular fluid compartments is affected by their concentration of electrolytes, especially potassium and sodium.

Potassium is the main electrolyte in the intracellular fluids,  and it determines amount of water inside cells.  Conversely sodium is the main electrolyte in the extracellular fluids, and it determines the amount of water outside the cells.

Number of electrolytes per litre of fluid is called osmolarity of that fluid. Under normal conditions, the osmolarity is same inside and outside of the cells.

Total osmalarity of plama  is 299.8 mOsm/L, that of interstitial fluid 300.8 mOsm/L, and that of Intracellular fluid is 301.2 mOsm/L.  At 37°C, the total osmotic pressure (mmHg) of plasma is 5441 mOsm/L ,of interstitial fluid is 5423 mOsm/L , and of intracellular fluid is 5423 mOsm/L.

When osmalarity becomes unequal between two compartments, water from the side with fewer electrolytes will move into the side with more electrolytes to equalize electrolyte concentrations of fluid.

The movement of too much water from cells may cause them to shrink and the movement of too much water into cells may cause them to brust. 
That's why , it's very important to consume right amount of sodium and potassium containing foods.

It is very important to maintain good fluid balance for optimal health. Poor fluid balance may cause dehydration or oedema in the body. Dehydration ultimately affects the heart and kidneys.
Adding a potassium rich food stuffs in diet and  staying hydrated can help maintain good fluid balance

Iron

Iron is an essential element for the formation of red blood cells. It is also essential for the oxidation of carbohydrate and in the synthesis of some hormones and neuro transmitters.

Deficiency of iron causes anemia. In normal adults about 1 mg of iron is lost from the body daily.

Dietary sources of Iron

Liver  kidney, meat ,egg yolk, wholemeal bread, green vegetables, potatoes are the main dietary sources of iron.

Daily requirement of Iron

The daily requirement of iron is 8.7 mg for men and 14.8 mg for women.
Menstruating women and pregnant women needs more iron due to their physiological causes.

Iodine

Iodine is only one mineral element that is essential component for formation of thyroid hormones; thyroxine (T4) and triiodothyronine (T3).

Dietary sources of Iodine

Salt water fish, meat, milk,seafood and vegetables grown in the soils containing iodine are dietary sources of iodine.

Daily requirement of iodine

Daily requirement of iodine is 140 micrograms.

Deficiency of iodine causes goitre, swelling of neck resulting from enlargement of the thyroid gland.

Zinc

Zinc is essential transnational element exists in biology Zn++ cation  and is cofactor more than 300 different enzymes in all branch of metabolism.

Zinc is also a stabilizing structural component of several of several proteins.
Zinc also functions as antioxidant and plays important role in the immune system. It is also beneficial for wound healing.
Zinc supplementation may improve growth and development development of infants and children and improve immune response.

Daily requirement of zinc

Daily requirement of zinc is 9.5 mg for men and 7 mg for women.

Dietary sources of zinc

Widely variable foods are dietary sources of zinc.

Vitamins for Women: Role of vitamins during pregnancy

Sources of vitamins 

Vitamins for Women 

Everyone needs vitamins and nutrients for good health. Some people take vitamins through diet and some take it in other ways. The use of vitamins is important and cannot be ignored.  Men and women have different nutritional needs.  Women need more vitamins at one age.  Women need more nutrition than men.  

The need for nutrition changes in different stages of a woman's life. All kinds of nutritious food and diverse diet are very important for a woman.  A woman has to go through various stages of her life like puberty, menstruation, pregnancy, childbirth. For which she needs extra vitamin intake. At any stage, a specific group of vitamins is needed to keep healthy and active. Pregnant women need more vitamins than other women.  For these changes in life, a woman needs proper care and a healthy diet, which can provide all the necessary nutrition for the body.

Although all vitamins are essential for healthy life, the following vitamins are very important for women:

Vitamin B12 

Vitamin B12 has play vital roles to create DNA, to nourish the brain and nervous system ;and to assist for formation of healthy red blood cells. 

It is an important vitamin which helps to convert your food into glucose and helps to generate energy in the body.  A woman needs a lot of energy for her body. It boosts your metabolism and keeps you healthy and active.

Vitamin B12 deficiency in the early stages of pregnancy of woman increases the risk of neural tube birth defects and low birth weight. Deficiency of vitamin B12 also may cause miscarriage or premature birth.

There is more probability to have child with birth defects if mother has low levels of vitamin B12 during pregnancy. 

Folic acid 

Folic acid is a kind of vitamin B called folate. 

If a woman is thinking of getting pregnant or is pregnant, she needs folic acid.  This is very important for pregnant women.  This vitamin play important role in the production of red blood cells and reduces the risk of neurological problems in brain and spinal cord and any other chronic disease.  This vitamin is very important for a woman and her baby to keep them healthy. 

In context of embryonic development, baby's brain and spinal cord starts to develop early stage of pregnancy. So, it is important to begin to have folic acid regularly from early stages of pregnancy. There is more probability of occurring birth defects within 3-4 weeks of pregnancy. 

In absence of proper amount of folic acid in mother's body during pregnancy, baby's neural tube may not close correctly and they could develop neural problems called nural tube defects. 

These include:

• Incomplete development of the spinal cord or vertebrae called Spina bifida

• Incomplete development of major parts of the brain called Anencephaly

The daily requirement of folic acid for all women of child-bearing age is 400 mcg. For fourth to ninth months of pregnancy women need 600 mcg daily.

Taking recommended dose of folic acid during pregnancy may also protect baby against:

• Lip and palate cleft

• Premature birth

• Low birth weight

• Miscarriage

• Poor growth in the womb

Vitamin K 

More women than men die of heart attacks and other heart diseases.  Vitamin K plays a vital role to reduces the risk of heart disease and keeps the heart healthy.  That is why every woman should include vitamin K in her diet.  It increases bone strength and also facilitates blood circulation.

Vitamin K deficiency may lead to hemorrhage in mother and baby. Haemorrhage occurs due to reduce levels of prothrombin which depends on vitamin K during blood coagulation. As blood clotting take long time excessive bleeding takes place both in mother and baby.

Vitamin D

Vitamin D is vital to regulate the amount of calcium and phosphate in the body. It is well known fact that calcium and phosphate are needed to keep bones,teeth and muscles healthy. 

So, vitamin D is one of the most important vitamins.  It boosts and protects your immune system.  In addition, it makes you stronger physically and mentally.  Many women are suffering from vitamin D deficiency. It is thought that  vitamin D deficiency can also increase the risk of heart disease, cancer, diabetes and asthma.  To be healthy, women need to take 10 mcg of vitamin D every day.

Human bodies make vitamin D through exposure of skin  to sunlight. 

Vitamin K and Heart Health | Vitamins reduces the risk of heart disease

 

Heart and coronary artery 

Do you have vitamin K rich foods in your diet?

Heart disease is one of the most leading causes of death worldwide.  Poor lifestyle, lack of nutrition in the diet, physical inactivity and smoking habits are found to cause problems like heart disease at an early age. 

Researchers seeking treatment for these problems have recently made a big claim in a study.  According to scientists, taking vitamin K reduces the risk of heart disease (conditions affecting the heart or blood vessels) associated with atherosclerosis in humans.  Atherosclerosis is caused by narrowing of the arteries (arteriosclerosis) and the formation of fat, cholesterol and other substances inside it, which can lead to heart disease in humans.  In a study published in the Journal of the American Heart Association, scientists found that taking vitamin K reduced the risk of such problems.  Vitamin K can be easily obtained from many diets in daily life.

For the study, scientists examined data from more than 50,000 people over a 23-year period. 

Scientists tried out to find out that people who consume excessive amounts of vitamin K-rich foods can reduce the risk of heart disease associated with atherosclerosis.

The study found that people who ate a diet high in vitamin K1 had a 21 percent lower risk of being hospitalized for heart disease related to atherosclerosis.  Thus, people who take vitamin K2 have a 14 percent lower risk.

Vitamin K1 and K2 are both beneficial for the body

According to experts, both types of vitamins can be obtained from food.  The first vitamin K1 is obtained mainly from green leafy vegetables and vegetable oils and vitamin K2 is found in foods such as meat, eggs and cheese.  Dr. Nicola Bondono, senior author of the study, says that people who overdose on vitamins have a lower risk of atherosclerosis and other types of cardiovascular disease.  The amount of vitamin K1 in the diet that people eat every day is found to be high, but vitamin K2 is often deficient. 'However, this study found that taking both vitamins is beneficial in protecting against heart disease.

What do researchers say about this?

Vitamin-K can help prevent the formation of calcium in the major arteries of the body.  This unnecessary construction increases the risk of heart disease.  Recently, researchers say that more research is needed to fully understand the process.  Researcher at the University of Western Australia, Dr Jamie Bowling says "heart disease is the leading cause of death worldwide,".  This study highlights the importance of vitamin K in reducing the risk of this dangerous disease. 'Health experts also need to pay attention to this.'

How to get Vitamin K1 and K2?

According to dieticians, Vitamin K1 and K2 can be easily obtained in daily diet.  Cooked spinach, mustard greens, cooked spinach and mustard greens, cooked black, cooked knot greens, cauliflower leaves, dried basil and soybean oil are rich in vitamin K1.  Similarly, K2 can be obtained from chicken meat, blue cheese, cheese, dairy products etc.