The Alkaline Diet has been attracting lots of attention in recent years as people around the world are experiencing the amazing health benefits of eating more high alkaline foods. Not only do alkaline foods contain plenty of beneficial nutrients, but they also help the body better regulate and balance itself. The more in-balance your body is, the better it can repair itself and fight off disease. From my own personal experience, I’ve had injuries, aches, pains and skin blemishes clear right up after adopting the diet. But just what is all this stuff about alkalinity and pH, anyway? Keep reading to learn about the numerous benefits of the Alkaline Diet.

High Alkaline Foods and pH

When our body digests what we eat, it burns the food and leaves an ash residue. A food’s alkalinity is determined by how alkaline this ash is.

For example, citrus fruits are known to be acidic, yet are considered highly alkaline-forming because their ash residue has a high pH level. That means that if you’re a fruit lover, there are more than enough alkaline fruits to choose from. And pretty much all vegetables are also known to be alkaline-forming.

According to the theory, the more alkaline-forming foods one eats, the more one’s pH level will rise. A pH level of 7 is neutral while anything above is alkaline and anything below is acidic.

Things get a little bit more complicated from there, as there are a number of different viewpoints even amongst proponents of the diet. One camp theorizes that disease thrives in an acidic environment and therefore we must “alkalize” ourselves to eliminate the potential for disease and other health ailments to arise.

Others argue that the body is always self-regulating itself and that while the stomach, for example, must be very acidic to break down food, the blood always maintains a pH balance of between 7.35 – 7.45.

Even if our blood pH always remains at this level, working to maintain this pH balance can sometimes drain a high amount of energy and mineral resources from the body. By consuming more high alkaline foods, our bodies won’t need to work as hard to maintain this constant balance. Instead, more energy can be devoted to self-healing and disease prevention. This is one of the main benefits of the Alkaline Diet.

Disease Prevention and Anti-Inflammatory Properties

Adopting the Alkaline Diet is also one of the best ways to fight against various types of inflammation. These days it’s no secret that inflammation is a leading indicator for a growing list of chronic health conditions. Diabetes, rheumatoid arthritis, cardiovascular disease, autoimmune disorders and even cancer, have all been linked to inflammation.

The good news is that awareness of chronic inflammation is growing, and with awareness comes solutions. Many have come to realize that high alkaline foods often also contain major anti-inflammatory properties as well.

Another huge component of the Alkaline Diet is simply avoiding the consumption of too many acid-forming foods, which are known to cause inflammation. Acid-forming foods can greatly overwhelm the kidneys, a vital organ for maintaining proper blood pH homeostasis.

The kidneys must draw from the alkaline mineral supply of our blood and tissue in order to neutralize excess acid. By avoiding acid-forming foods and eating more alkaline, we reduce the workload required by the kidneys to eliminate hydrogen atoms in their pH buffer process.

Other Nutritional Benefits of the Alkaline Diet

Putting all this stuff about pH aside for a moment, another great benefit of the alkaline diet is that pretty much all alkaline-forming foods are also good for you in many other ways. We all know that fruits and vegetables are healthy because they contain so many of those good vitamins and minerals your body loves and craves.

On the Alkaline Diet, you can rest assured knowing that you’re getting more than enough of your intake of vital nutrients like vitamin C, various B vitamins, potassium, magnesium and more.

One high alkaline ‘superfood,’ spinach, contains what are known as glycoglycerolipids which have powerful anti-oxidative and anti-inflammatory effects. Another highly regarded alkaline food, beets, have a high concentration of betaine, an amino acid that has been proven to ward off inflammation markers in healthy adults. Alkaline-forming flaxseeds are known to contain large amounts of the highly beneficial and anti-inflammatory Omega-3 fatty acid.

The 80/20 Rule

Proponents of the diet uphold that the best way to achieve balance in our metabolic system is by eating 80 percent alkaline-forming foods and 20 percent acid-forming foods. The 80/20 rule strikes the happy medium to both acquire the minerals we need and to maintain pH homeostasis.

To reap the full benefits of the diet, it’s best not to consider your 20 percent acid-forming food allotment as a free pass for a full day of donuts and beer, with the rest of your week eating leafy greens. The best way to utilize the 20 percent acid-forming foods is by eating healthy proteins, fibrous beans and detoxifying mushrooms. But sure, treat yourself to some comfort food once in awhile as long as you’re keeping yourself in balance overall!

In general, the list of acid-forming foods includes most meats, sugar, processed foods and refined carbohydrates. Examples of alkaline-forming foods are nearly all fresh fruits and vegetables, a wide variety of nuts and seeds, salmon, quinoa, coconut oil and more. You can find some very comprehensive lists online, but keep in mind that some of them slightly contradict one another.

Alkaline Fruits?

Some proponents of the diet advise against eating too much fruit on the diet due to fruit’s natural sugar content. Myself and others, in contrast, highly recommend eating lots of fruit. Fruit contains many beneficial nutrients and your body processes fruit in its whole form (which is full of fiber) very differently from how it would process something like a candy bar or sugary drink.

Getting Started With the Alkaline Diet

If you like what you’ve read so far and want to give the Alkaline Diet a go, or simply want to learn more about it, I have a couple of more in-depth resources on the topic. If you haven’t yet subscribed to our mailing list, you might be interested to know that we’re giving away a free alkaline recipe book to all subscribers. Inside you’ll find 20 delicious recipes, along with a detailed list of both alkaline-forming and acid-forming foods.

If you or someone you know is suffering from an inflammation-related disease or ailment, I’ve written a book which specifically addresses the anti-inflammatory benefits of the Alkaline Diet. Inside you’ll learn how not all inflammation is obvious and how some inflammation often remains hidden beneath the surface.

You’ll also learn about the differences between the Alkaline Diet and the basic Anti-Inflammatory Diet, and how to utilize both for amazing results. In addition, you’ll find information on how to test for both inflammation and pH.

Remember, even if you’re not suffering from a serious health ailment, eating more high alkaline foods can greatly increase your energy levels, mental clarity and overall wellbeing. And the best part? Everything you need for the diet can easily be found at your local supermarket!

 

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Debate and bickering between meat-eaters and vegetarians doesn’t seem like it’ll be going away any time soon. Both sides like to claim that their way is the most “natural.” Meat-eaters often point out that vegetarians aren’t getting vitamin B12 or adequate protein. Vegetarians and vegans, on the other hand, argue that meat is acidifying and potentially carcinogenic. But the truth is, both sides have valid points. Fortunately, there’s also a comfortable middle ground between the two: the pescatarian diet.

What is the Pescatarian Diet?

Defining the pescatarian diet is pretty straightforward: it’s a diet that does not include any meat products like chicken, pork or beef. On the other hand, it allows for the consumption of eggs, seafood and dairy.

For a number of health reasons, cutting out dairy from the pescatarian diet would be ideal for optimum health benefits. Also, the mere absence of meat doesn’t take into account other important eating choices, such as avoiding refined carbs and added table sugar. It’s always important to remember that there are many other aspects to a healthy lifestyle than whether you choose to eat meat, fish, or neither.

With all that said, the pescatarian diet can be an excellent middle ground between the standard omnivore and vegan diets. If you aren’t already eating pescatarian, then you’d be approaching the diet from one direction or the other.

First, we’re going to look at a couple of reasons why meat-eaters might want to consider the diet, and then we’ll look at how vegetarians could also benefit.

Note: If you are a strict vegan mainly for ethical reasons and would never eat another living animal, this article is not an attempt to get you to change your mind. You’re best off just sticking to what you’re already doing. This article will focus purely on nutrition and health, without getting into topics like animal rights or environmental concerns.

The Benefits of Going Pescatarian for Meat-Eaters

Why Seafood is Healthier Than Meat

Seafood is chock full of vital minerals and other important nutrients. Fish, especially the fatty kind, is high in omega-3. As we went over here, omega-3 fatty acids are anti-inflammatory, help reduce the risk of heart disease and can help boost your mood. This is in contrast to the saturated fat found in meats, which can clog the arteries and increase your risk of heart disease.

Generally speaking, seafood is very rich in minerals and vitamins. Regular consumers of fish are getting plenty of important nutrients like potassium, magnesium, phosphorus, iron and vitamins A, D and B. Fish also contains iodine, which is good for the thyroid gland. (1)

If there’s one word we often associate with meat, it’s protein. This is of special concern for weight lifters or other athletes who think a lot about muscle growth when choosing what to eat. While we know that fish also contains protein, does meat really have that much more?

According to an article by G.I. Gen, beef has the most protein per 100 grams compared with fish and chicken. But fish still holds up pretty well. While beef contains around 36 grams of protein, fish (in general, of course) still has an impressive 26 grams. Chicken, on the other hand, has just 18g! Rest assured, you will certainly still be getting enough protein by switching from meat to fish. (2)

The Pescatarian Diet is Kinder to the Digestive System

One of the pitfalls of a diet heavy on meat is the amount of effort it takes for the body to digest it. The body spends a vast amount of effort and resources to break down meats like beef and pork, leaving many meat-eaters feeling sluggish and lethargic for much of the day.

Of course, many meat-eaters wouldn’t even notice this because it’s become their regular state. Yet former carnivores will almost invariably mention a big increase in energy after giving up meat. Much of this has to do with digestion.

Eggs and fish are digested much more easily than meat. According to this article, an egg takes between 30-45 minutes to digest, while seafood can take between 30 minutes to an hour, depending on the animal. (3)

Meat, in contrast, is a whole different story. Chicken is the fastest digesting meat, at 90 minutes to two hours. And then there’s pork, which can take up to 5 hours for the body to digest!

Want to feel lighter and more energetic, while still consuming the same amount of protein and other vital nutrients as your old meat-based diet? Well, the pescatarian diet might be for you.

The Pescatarian Diet is Compatible With the Alkaline Diet

If you’re brand new to the concepts of the alkaline diet, you can read this article for a brief introduction (or check out this book). Basically, the diet encourages people to eat at least around 80% alkaline foods. A food’s alkalinity is determined by the pH of the ash residue it leaves behind when consumed.

That means that surprisingly, acidic citrus fruits are actually very alkaline-forming. Things like vegetables and nuts are also among the most alkaline-forming foods.

Our bodies are constantly working hard to maintain the ideal blood pH level of around 7.35 – 7.45. But the more acid-forming foods we consume, the more resources and energy our body uses up to maintain this important homeostasis.

Consuming mostly alkaline-forming foods means that it’s easy for the body to maintain a proper pH level, freeing it up to fight off disease and eliminate toxins. On top of that, it just so happens that alkaline-forming foods are also among the most nutrient and antioxidant-dense.

Now, where does the pescatarian diet come in to play? According to many lists, meat is some of the most acid-forming food you could possibly consume. That means it’s incredibly tricky, if not impossible, to reap the benefits of the alkaline diet as a meat consumer.

Seafood, on the other hand, can range from either slightly alkaline to only mildly acidic.

Unfortunately, one of the main annoyances of following the alkaline diet is the inconsistency of the acid-alkaline charts that are available online. A number of them list salmon as alkaline, but eggs as mildly acidic. On the other hand, some charts list eggs as being highly acidic!

Regardless, the diet still allows for 20% of your food to be acid-forming. If you’re eating mostly fruits, nuts and vegetables with the occasional egg or seafood dish, you’ll easily be able to reap the benefits of both the pescatarian and alkaline diets at the same time.

The Benefits of Going Pescatarian for Vegetarians or Vegans

The Pescatarian Diet is a Hassle-Free Way to Get Adequate Protein

The main questions most people have when giving up meat are related to protein. “How can you get enough protein without eating meat?” many wonder. In fact, I went over this question in-depth right here. As you can see, it’s certainly possible to get enough protein from purely vegan sources. But for most people, it’s not something that’s easy to keep up long-term.

Furthermore, for those into lifting weights or other strenuous sports, you’ll be wanting to intake more protein than the average person. Giving yourself the freedom to eat eggs and seafood makes this so much easier. As we went over above, fish contains more protein than chicken!

Rather than carefully counting your amino acids to make sure you’re getting all the essentials, you could save yourself a lot of time and hassle by simply eating fish or boiling an egg!

The Pescatarian Diet Contains Other Nutrients You Can’t Get from Plants

If you completely avoid animal products, you won’t be getting any vitamin B12. Vitamin B12 deficiency can result in anemia, dizziness and bleeding gums. This is an absolutely essential nutrient which our bodies need to properly function. Vegetarians have no choice but to supplement, but going on a pescatarian diet eliminates this concern. The vitamin is found naturally in eggs, fish and shellfish.

Furthermore, the molecule known as creatine can only be found in animal foods. These days, creatine is one of the most popular supplements out there for people trying to build muscle.

Creatine is not essential for life, and the liver produces it naturally in the body anyway. However, if you’re neither eating animal products nor taking creatine supplements, your levels are going to be on the very low end. (4) Salmon and tuna are excellent natural creatine sources, so the pescatarian diet ensures you’re getting enough of the molecule without needing to resort to expensive supplements.

Another reason to consider adding fish to your diet is that among the three omega-3 fatty acids, a purely plant-based diet only gives you ALA. While ALA certainly has its benefits, it’s outperformed in a number of areas by DHA, which come from fish. The body can naturally convert ALA to DHA, but the conversion process is not all that efficient. (4)

The Pescatarian Lifestyle is Much More Flexible

The practicality of a diet is something that’s often overlooked. While I am a big proponent of diets like the raw food diet, there’s no denying that it’s not easy to carry on long-term. And even as a strict vegetarian, you’ve likely come across many situations where a 100% animal product free meal was simply not an option.

Worrying about this can ultimately restrict where you travel or even who you spend time with.

One reason that the pescatarian diet is so easy to keep up long-term is the simple fact that when you’re out and about in the world, you’re much more likely to come across many more fish or egg-based options than you are purely vegetarian ones.

As the pescatarian diet is much less stress and hassle free than a purely vegetarian diet, it’s a lot easier to stick with in the end.

It should be noted, of course, that there are plenty of very dedicated vegetarians who have successfully managed to live normal lives and even travel the world without consuming a single animal product. And I respect and applaud these people. But from personal experience, the pescatarian diet is just so much easier, and, judging from the points above, probably healthier too.

Well, fish isn’t always necessarily healthy. It’s time now that we went over the important topic of seafood and its mercury content.

What to Look Out For When Buying Fish

Mercury Content

Mercury is a real concern nowadays, and some of the seafood we find on store shelves can potentially contain high amounts of it. Mercury is a naturally occurring metal that ends up in bodies of water after being released into the atmosphere, oftentimes from activities like mining or coal burning.

Mercury poisoning from eating lots of seafood is not an immediate process, as it gradually accumulates in organs like the kidneys. Over time, symptoms of mercury poisoning can include memory issues, tremors, vision problems and even seizures.

In the ocean, mercury is first consumed by the smallest organisms before making its way up the food chain. Phytoplankton is eaten by small fish, who in turn are eaten by bigger fish, and so on. That means that the higher up the food chain a fish is, the likelihood that it’ll contain a high level of mercury increases. (5)

As we can’t always test the mercury content of the fish we’re about to eat, it’s helpful to know which varieties are likely to contain either more or less mercury when choosing from a menu.

Fish commonly found with the highest traces of mercury are mackerel, swordfish, seabass and various kinds of tuna.

Seafood that’s generally considered to be low in mercury include catfish, herring, oysters, salmon, sardines, scallops, shrimp, squid and telapia.

Some important minerals that help the body detoxify mercury naturally are zinc and selenium. Oysters, crab (and pumpkin seeds) contain high amounts of zinc, while eggs, salmon, sardines (and spinach) are all good sources of selenium. That means that eating certain seafood products high in selenium can actually protect you from the mercury that they might contain! (6)

Farm-Fed vs. Wild-Caught Fish

The issue of farm-fed vs. wild-caught fish is another thing you should be aware of before making seafood a regular part of your diet. Farmed fish generally contains many more (possibly up to 10 times more!) pollutants than their wild-caught counterparts.

And what some farmed fish actually eat is not only disgusting, but also disqualifies them from being truly pescatarian. Farmed fish are often fed things like chicken excrement and pig waste! Yuck. (7)

And a major problem with meat nowadays is its high antibiotic content. Well, it turns out that farm-raised fish often have the same problem. And farm-fed fish lack many of seafood’s health benefits, such as high omega-3 content.

Clearly, wild-caught fish is the way to go – not only for nutritional reasons, but also due to ethical and environmental concerns as well. But how can we tell which is which?

Oftentimes, sellers of wild-caught fish will proudly display this on the label or packaging. If packaged shrimp, for example, doesn’t tell you where it comes from, you can bet that it’s farmed. With salmon, Pacific or Alaskan-sourced salmon tends to be wild-caught more often than Atlantic salmon. If in doubt, try asking a staff member at the grocery store or restaurant you’re about to eat at. (7)

The Pescatarian Diet is Not a Magic Reset Button

Remember, diets that are simply defined by the foods which they don’t include (pescatarian, vegetarian and vegan) are not immediate paths to perfect health on their own. I’ve met plenty of vegans and vegetarians, for example, who eat lots of processed foods and GMO soy and who rarely ever exercise. And there are plenty of meat-eaters who also eat lots of vegetables and avoid refined carbs and live very healthy lives.

If you really want to take control over your own health, it would be unwise to think “Hey, I’ve cut out meat now, I’m going to be super healthy.” Looking at our health and well-being holistically, there are so many other factors involved.

The pescatarian diet won’t solve all your health problems if…

• You consume lots of added sugar
• You regularly consume dairy
• You eat food with added chemical flavorings, pesticides or preservatives
• You eat refined carbohydrates like pasta and white bread
• You often snack on processed foods
• You regularly take prescription medications that come with many side effects
• You rarely exercise
• You rarely get enough sleep
• You are constantly plagued by stress and anxiety

Conclusion

The pescatarian diet can be an excellent gateway to better health for you or people you know who’ve long subsisted on diets high in meat and processed foods. The increased energy and vitality you’re bound to experience after cutting out meat will likely encourage you to transition to an even more plant-based, alkaline version of the diet.

For those of you coming from strict vegan diets who are looking to broaden your horizons, the pescatarian diet offers a great middle ground. By adding fish and eggs into your diet, you’ll no longer have to keep track of your amino acids or regularly supplement with vitamin B12. You’ll also have a much easier time when traveling to places where completely vegan options are rare.

Have you tried the pescatarian diet before? Go ahead and tell us about your experience, whether good or bad, in the comment section below!

Sources

(1) https://healthiack.com/foods/fish-meat-is-super-food

(2) https://www.gi-gen.com/about-gi-gen/

(3) https://www.eatingdisorderpro.com/2012/05/30/digesting-animal-protein/

(4) https://www.healthline.com/nutrition/7-nutrients-you-cant-get-from-plants

(5) https://www.livescience.com/53837-mercury-poisoning.html

(6) https://draxe.com/top-10-foods-high-selenium/

(7) https://www.youtube.com/watch?v=x7IuJk8HTTw

The post The Pescatarian Diet: Best of Both Worlds? appeared first on Holistic Health for Life.

Are You Getting Enough Magnesium?

In the United States alone, 6 percent of all people suffer from insomnia [5]. Furthermore, 13 percent of all American adults experience recurrent headaches and migraines [6]. Over 5 million people throughout the US are affected by mild to severe symptoms of fibromyalgia, resulting in fatigue and muscle pain [7].

What do these ailments have in common? They’re all common symptoms of magnesium deficiency. Not every single person with those symptoms are necessarily magnesium deficient, of course. However, with up to 80% of adults estimated to be deficient in the mineral, there’s a good chance that there’s some kind of connection.

The wide-ranging list of symptoms is what makes a magnesium deficiency so difficult to detect. That’s why it’s so important to examine your regular diet and make sure you’re getting enough.

What is Magnesium?

Magnesium is a shiny solid element with the atomic number of 12. It’s considered the 9^th most abundant mineral on the entire planet. It can be found in various forms in nature, where it’s always combined with other elements. For example, in the form of the hard stone known as magnesite, or in the ocean as magnesium chloride. [4]

Within the body, magnesium functions as an electrolyte, which means it conducts electricity vital for numerous functions. Much of our magnesium, however, is actually uncharged and stored in our bones, which is why it’s so vital for proper bone health. [8]

Magnesium is among the five most abundant minerals in the human body alongside calcium, phosphorus, sodium, and potassium. The mineral is responsible for the activation of more than 300 enzyme-controlled reactions. It’s also involved in energy production, the metabolism of consumed nutrients and nerve transmission, just to mention a few [4].

Common Symptoms of Magnesium Deficiency

We briefly went over above how wide-ranging magnesium deficiency symptoms can be, and therefore difficult to pinpoint the root cause of. Nevertheless, it’s important that we become aware of common deficiency symptoms. If you’re experiencing one or more of the issues below, then you may be suffering from magnesium deficiency.

Symptoms of magnesium deficiency include:

· Restless leg syndrome [8]

· Headaches and migraines induced by peroxynitrite damage

· Amplified symptoms of PMS

· Mood swings

· Insomnia

· Osteoporosis

· Painful muscle cramps and weakness

· Loss of sexual desire/impotence

· Formation of tooth cavities

· Liver damage

· Kidney failure

· Hypertension

· Cardiovascular illnesses

The body is constantly using up its magnesium reserves in processes such as muscle movement, hormone synthesis, and even heart palpitations [3]. It’s imperative that we replenish the levels of magnesium in our bodies consistently in order to reap the full health benefits of the vital mineral.

So How Much Magnesium Do We Really Need?

The National Institute of Health of the United States recommends between around 400 – 420 mg daily for adult males, and between 310 – 320 mg for adult females.

The Institute’s recommendations vary slightly depending on age. Pregnant women should try to get between 350 and 360 mg of the mineral. [9]

You may still be wondering just how to get your daily recommended amount of magnesium. We will cover this in depth down below. But first, let’s go over some health issues that getting adequate amounts of magnesium could potentially help you solve.

The Remarkable Health Benefits of Magnesium

Above we went over the potential dangers of a magnesium deficiency. But now let’s look at things from a more positive angle. Getting enough magnesium in your life can bestow tremendous health benefits and help solve a wide variety of ailments. Let’s go over a few:

1. Asthmatic Relief

The use of magnesium supplements in the alleviation of symptoms of asthma, such as wheezing and breathlessness, is a demonstration of the mineral’s muscle movement regulating capabilities. Magnesium controls the movement of the bronchial muscles, thereby preventing shallow irregular breathing, and promoting deep, consistent breaths [31

2. Prenatal Nutrition

Pregnant mothers should keep their magnesium intake at an optimal minimum to ensure that the unborn baby is getting enough of it. In addition to keeping the development of early osteoporosis in the unborn child at bay, magnesium also increases the mother’s tolerance to the pains of childbirth, making the delivery process much less harrowing. Mothers who suffer from hypertension should increase their magnesium intake significantly since it can prevent eclamptic seizures [1].

3. Clears up Constipated Bowels

Magnesium has strong laxative properties that come in handy during episodes of constipation [3]. Its naturally hydrophilic nature works together with its muscle-relaxing properties to, well, help you poop!

4. Regulates Blood Sugar

Diabetic patients benefit from the homeostatic properties of magnesium which enable it to regulate the reaction of insulin to the sugar in the blood. This is the same process in which magnesium helps to prevent hypertension and to lower blood pressure in people who suffer from high blood pressure [1], [2]. Studies show that 48 percent of all people suffering from type 2 diabetes show low levels of magnesium in their blood [2]. And the lack of adequate magnesium reserves impairs their body’s ability to regulate blood sugar levels using insulin.

5. Cures Muscle Aches, Pains and Cramps

People suffering from severe muscle aches and pains or recurrent cramps usually benefit greatly from the muscle relaxing properties of magnesium [3]. Furthermore, it expedites the process of calcium absorption in the body, which is especially significant during the bone healing period. Taking magnesium supplements will also reduce cramping in the legs.

6. Cures Mental and Psychiatric Illnesses

Regulated doses of magnesium supplements can be used to cure mental dysfunctions such as anxiety and unnecessary agitation [1]. Magnesium has also been associated with a significantly reduced risk of depression [2].

7. Maintains Good Heart Health

One of the more significant health benefits of magnesium is that it helps to keep the heart in tip top shape by preventing undue stress being exerted on the heart muscles. Not only does it directly relax cardiovascular muscles, it also prevents other failing processes such as indigestion and cramps from negatively impacting the cardiovascular system. This helps ensure good heart health at all times [1].

8. Cures Recurrent Headaches and Migraines

For people who suffer from recurrent headaches or intense migraines, taking magnesium supplements can alleviate their pain by cutting down the rates of recurrence and the intensity of the aches [1], [3].

9. Acts as an Anti-inflammatory

Chronic inflammation, which is believed to be a leading cause of obesity and aging, is said to arise from an acute shortage of magnesium in the body. Studies have shown that magnesium combats inflammation by reducing CRP (an inflammatory marker) levels in the body [2].

Some of the Best Foods Containing Magnesium

When possible, it’s always a good idea to focus on getting your mineral and vitamin intake through natural foods. Healthy foods that are magnesium-rich are also chock full of other vital nutrients.

Magnesium works well in tandem with other minerals. It helps with the absorption of calcium, for example. [9] And it just so happens that magnesium-rich foods like salmon, beans and seeds are great sources of both magnesium and calcium.

If you’re concerned with sufficient magnesium intake, here are some foods (in alphabetical order) you should start including more of in your regular diet.

Almonds – From just an ounce of almonds, you can get 20% of the RDA for magnesium. They’re also high in fiber, calcium, potassium and vitamin E. [11]

Avocado – A medium-sized avocado contains about 60 grams of magnesium. Avocados also contain over a quarter of the RDA for vitamin K, and are great sources vitamin C and folate, among other nutrients. And avocados are excellent sources of healthy fats.

Black beans – A single cup contains roughly 120 grams of magnesium. They’re also great sources of potassium, protein and phosphorus.

Boiled spinach – Spinach is one of the best magnesium sources out there, with around 150 – 180 mg per cup. It’s also a fantastic source of minerals like zinc and potassium. It can even improve your eyesight and boost metabolism!

Boiled Swiss chard – This leafy green vegetable has at least 175 grams of magnesium per cup. Eating Swiss chard is also a good way to get vitamins C, K and A in addition to other beneficial minerals.

Dark chocolate – Chocolate is a fantastic source of magnesium, as it contains around 100mg of magnesium per square. Not only is it delicious, but chocolate also acts as a mood enhancer and memory booster. Just be sure you’re getting the kind with at least 70% cacao. [10]

Pumpkin seeds – If you’re looking for an easy way to get enough magnesium, just ¼ a cup of pumpkin seeds gives you around half the RDA! Pumpkin seeds are also one of the best plant sources of zinc and ALA. [12]

Salmon and Mackerel – Each of these fish contain 100 grams of magnesium in every 3.5 ounces [1], [3]. They are also some of the best ways to get omega-3 fatty acids, among many other nutrients.

What is the Best Magnesium Supplement?

Taking magnesium supplements is recommended for people who suffer from an acute deficiency of the mineral. Or, for whatever reason, if you have some difficulty getting adequate amounts of the foods listed above.

Some of the supplements that are widely available include magnesium orotate, magnesium citrate, magnesium carbonate, magnesium glycinate, magnesium chelate, magnesium threonate, and magnesium chloride oil.

But what do all those terms mean? When produced as a supplement, magnesium needs to be processed in a lab in a way that the body can easily absorb it. The different types of magnesium supplements, then, refer to the different types of processing that goes on.

But you’re likely still wondering “Which kind is the best magnesium supplement for me?” Let’s go over what are often considered to be the superior varieties:

Magnesium orotate is widely regarded as one of, if not the most effective magnesium supplements. Supposedly, this particular variety can penetrate more deeply into the body’s cell membranes. It can be especially beneficial for heart health. [13] Magnesium orotate is available in either powder or tablet form.

Magnesium citrate is considered to be one of the varieties with a higher bioavailability. It can be used to prevent kidney stones and even help with constipation. [13] There are a lot of highly regarded products to choose from online, such as this one by NaturaLife Labs.

Magnesium and calcium are often packaged together because the two minerals work so well with one another. This product by Vital Nutrients contains a special mix of calcium and magnesium citrate, while calcium with other types of magnesium are also on the market.

Note: If you’re suffering from a specific deficiency-related issue, then one of the other varieties may be the best magnesium supplement for you. You are best off getting special recommendations from an expert or professional about your particular issue and which supplement to take for it.

Potential Side Effects of Too Much Magnesium

We’ve just been going over the risks of magnesium deficiency, but could there actually be a risk in getting too much magnesium? Fortunately, side effects are quite rare. However, exceeding the recommended dosage may lead to loosening of the bowels, nausea or vomiting [1], [3].

Conclusion

Magnesium is absolutely essential to so many aspects of our health and well-being. It’s scary to think how many people today are walking around deficient. But hopefully you now have a better idea of the dangers of magnesium deficiency and how to prevent it. There are plenty of magnesium-rich foods to choose from that are cheap and delicious. And while the amount of supplements on the market can be overwhelming, a little bit of research should help you determine the best magnesium supplement for you.

Sources

1. https://www.organicfacts.net/healthbenefits/minerals/health-benefits-of-magnesium.html

2. https://authoritynutrition.com/10-proven-magnesium-benefits/

3. https://draxe.com/magnesium-supplements/

4. https://www.ancient-minerals.com/magnesium-deficiency/need-more/

5. https://www.livescience.com/36454-strange-insominia-facts-treatments.html

6. https://migraine.com/migraine-statistics/

7. https://niams.nih.gov/health_info/fibromylagia/fibromylagia_ff.asp

8. https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/overview-of-magnesium-s-role-in-the-body

9. https://www.drweil.com/vitamins-supplements-herbs/supplements-remedies/magnesium-maintains-muscles/

10. https://draxe.com/magnesium-deficient-top-10-magnesium-rich-foods-must-eating/

11. https://www.livescience.com/51627-almonds-nutrition.html

12. https://articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx

13. https://www.globalhealingcenter.com/natural-health/types-of-magnesium/

The post Magnesium: Why You’re Probably Not Getting Enough of It appeared first on Holistic Health for Life.

Whether you’re looking for a concentration boost at work, suffering from heart issues or experiencing poor eyesight, you may want to look more into omega-3. These amazing fatty acids are great for fighting inflammation, too. And did you know that consuming more omega-3 can even help with depression? Let’s learn more about omega-3 fatty acids and why they’re all the rage these days in the health media. Then we’ll go over natural sources as well as how to find the best omega-3 supplement for you.

What are Omega-3 Fatty Acids?

Omega-3 fatty acids, commonly referred to as just ‘omega-3’, are a group of three different fatty acids: EPA, DHA and ALA. Two of the omega-3 fatty acids, EPA and DHA, come from marine life. That’s why the term ‘fish oil’ is also synonymous with omega-3. The other member of the group, ALA, is found in plant sources such as hemp or chia seeds.

Are there differences between EPA, DHA and ALA? Yes, and for certain conditions you’ll be wanting to consume more of one certain type of omega-3 fatty acid. Generally speaking, though, all three fatty acids can be very beneficial to your overall health. It’s important to get adequate amounts of these amazing oils through your diet or via supplementation.

Omega-3 Health Benefits

Herein are some of the ways your body benefits from consuming omega fatty acids:

1. Omega-3 Reduces the Risk of Heart Disease

Touted as one of the best ways to keep your heart healthy, omega-3 fatty acids are known to drastically lower the levels of “bad cholesterol” (LDL) in our bodies while conversely raising the levels of the “good cholesterol” (HDL-cholesterol).

In a study that was conducted on thousands of heart attack survivors in Italy, it was concluded that those who supplemented their foods with fish oils were at a much lower risk of suffering from heart disease. The same was found true for American men who consumed fish or fish products on a regular basis [1].

In addition to cutting down the unhealthy fats and increasing the good fats, omega-3 also benefits the heart by lowering one’s blood pressure, preventing blood clots and keeping the arteries from being clogged up by plaque [2].

 2. Omega-3 Counteracts the Effects of Depression and Anxiety

Scientists have discovered that in cultures where fish consumption is high, there are a lot fewer cases of depression. What’s more, omega-3 makes antidepressants more effective and also seems to be efficient in curing symptoms associated with bipolar disorder [4].

While all three types of omega acids, DHA, EPA, and ALA are very effective in curbing depressive symptoms like lethargy and sadness, EPA has by far the strongest effect on depressed patients. In fact, its potency is comparable to that of the anti-depressant Prozac [2].

The same applies to individuals suffering from anxiety. The consumption of omega-3 fatty acids can prevent or alleviate symptoms such as nervousness and worry.

3. Omega-3 Increases Mental Focus in Both Children and Adults

Attention deficit hyperactivity disorder, or ADHD, is a behavioral disorder that mostly affects young children. It is characterized by symptoms such as restlessness, an inability to pay attention, hyperactivity and impulsive behavior.

Although omega-3 should only be used as a supplementary form of ADHD treatment, studies have shown that children suffering from ADHD have a significantly lower concentration of omega-3 fats in their blood. [2, 4]

But omega-3 supplements can greatly aid in focus and concentration in adults, too. One way they do this is keeping by encouraging communication between nerve cells in the brain. DHA is especially important for this and has been shown to increase blood flow to the brain, especially during mentally strenuous tasks. [9, 10]

4. Omega-3 is Good for the Eyes

DHA, one of the three Omega-3 fatty acids, is a vital structural component of the retina and some parts of the brain. A lack of DHA can result in serious vision-related problems [2].

Other than their structural benefits to the eyes, omega-3 fatty acids have also been linked to the prevention of eye problems such as macular degeneration. This is one of the leading causes of vision impairment and permanent blindness globally [2].

5. Omega-3 has Anti-Inflammatory Properties

Sometimes our bodies need a certain amount of inflammation to purge foreign organisms that pose a risk to our health. However, chronic inflammation is the root cause of many of the health ailments plaguing modern society today. Just a few examples include cancer, asthma, and various heart diseases [2] [4].

Omega-3 fatty acids counteract inflammation by reducing the production of the molecules and substances that induce inflammation. There is plenty of evidence to show that the more omega-3 you consume, the less likely you are to suffer from inflammation [2].

Omega-3 vs. Omega-6

The primary reason why omega-3 is considered essential to our wellbeing is the fact that we are made of omega-3 at a cellular level. Omega-3 is an essential part of the cell membranes of our bodies. They play a key role in the cell receptors and in regulatory hormone production [7]. Primarily sourced from fatty fish, omega-3 is considered essential because the body cannot manufacture its own omega-3 fatty acids.

Omega-6 fats, on the other hand, are primarily obtained from vegetable oils and grains. While not even slightly comparable to the beneficial omega-3 fatty acids, omega-6 fatty acids are still useful in the body to a milder extent.

These two types of fatty acids compete to be digested. In other words, they are digested by the same enzymes, meaning that the more omega-6 fatty acids you consume, the less omega-3 fatty acids will be available for assimilation by your body. Generally, you want to be consuming the fats at a ratio of 1:1 [5].

For many years, fats have been demonized in the media as the cause of many of our health woes. Then, in recent years, diets like the ketogenic diet have been booming in popularity. Many advocates of this diet, in fact, encourage people to eat a diet consisting mostly of fats. But which side is correct?

The truth is, fats can be both good and bad. That’s why many nutritionists now prefer to use the term “healthy fats” in order to make a distinction between inflammatory fats and beneficial fats from foods like salmon, nuts and avocados.

I think that a lot of confusion over what to eat nowadays comes from how many nutritional fads focus way too much on macronutrients and specific ratios in which to eat them. Don’t get me wrong – macronutrient intake is important, and maintaining certain ratios can be useful when treating certain diseases or achieving fitness goals. But we also really need to pay more attention to the micronutrients and anti-inflammatory properties of the foods we eat. That’s why certain trendy “high-carb” diets or “high-fat” diets often won’t do much to make you a healthier person overall if macronutrients are all you’re paying attention to.

Just like with the broad umbrella term of “carbohydrate-rich foods,” which can include everything from fruit to refined pasta, there are different types of fats, some of which are more beneficial than others. Next, we’ll go over some of the best natural sources of omega-3 fatty acids to help you during your next trip to the supermarket.

The Best Natural Sources of Omega-3

Generally speaking, it’s best to get your nutrients from natural food sources when possible. Unsurprisingly, many of the best omega-3 fatty acid sources come from seafood, though you can also get it from some vegan sources like seeds and nuts.

The best natural food sources of omega-3 include:

· Salmon – The Atlantic salmon is known as one of the richest, naturally-occurring sources of omega-3, containing around 1,800 mg per 3 ounces.

· Flax seeds– These are small, tan seeds that are rich in a type of omega-3 known as ALA. While omega-3 ALA has anti-inflammatory benefits, there is some debate over how well it converts to DHA or EPA. An ounce of flaxseeds contains over 6,000 milligrams of omega-3 fatty acids [8].

· Chia seeds – Chia seeds are another rich source of omega-3 fatty acids. Each ounce has about 5,000 milligrams of omega-3.

· Walnuts – Walnuts can be consumed in a variety of ways and also contain large amounts of omega-3 per ounce.

· Caviar (Fish Roe) – Caviar is not just a decadent luxury for the wealthy; every tablespoon of the superfood contains over 1,000 milligrams of omega-3.

· Oysters – As with most seafood, oysters are rich in fish oils which contain almost 1,500 milligrams of omega-3 in every 3 ounces. They’re also among the best sources of zinc.

· Soybeans – Roasted soybeans have about 500 milligrams of omega-3 per ounce, which translates to almost 3,000 milligrams per cup [3].

Be careful, though, as there’s a very high likelihood that the soybeans or other soy products you’re buying are genetically modified. Look out for either Asian-sourced soybeans or ones that specifically have a ‘non-GMO’ label on the packaging.

Finding the Best Omega-3 Supplement For You: A Brief Guide

Sometimes you might want to consider taking a supplement to ensure you’re getting enough of a particular nutrient. Considering the multitude of health benefits of omega-3, it’s no wonder why omega-3, or ‘fish oil,’ is one of the most popular supplements on the market today.

In fact, omega-3 capsules are one of the few supplements I take on a daily basis nowadays. Even though I eat seafood and superfoods like chia seeds, I’ve found that omega-3 helps me with mental focus, as well as aiding my body with recovery after workouts. But with so many options to choose from, how can we determine which omega-3 supplement to buy?

Admittedly, I’ve made the mistake in the past of picking up a random fish oil product off the shelf, just because it seemed like a good value. But after learning more about omega-3 supplements, it’s clear that they’re not all created equal.

According to the web site GeneFood, a significant percentage of fish oil products contain oxidized lipids and other impurities. That’s why it’s especially important to look for brands that have been tested for purity. Sometimes you may have to do a little digging online to find them, but ideally, the brand you buy should have what’s called a ‘Certificate of Analysis’ as proof that it’s been tested for purity.

Other things which you want to make sure are clearly listed are the fish oil’s DHA and EPA content. If the amount of each of these is unlisted on the bottle, it’s very likely that the supplement producer is trying to hide something.

There should be a relatively balanced mix between both EPA and DHA in a single supplement. In terms of potency, the closer to 1 gram per serving of EPA and DHA together, the better.

Fish Oil Dosage

Determining the correct dosage of fish oil is tricky, as there’s no there’s no universally agreed-upon amount. I generally just take the recommended daily serving size that’s on the bottle. In certain cases, though, such as people with heart conditions, for instance, taking a lot more may be required for better results. In such cases you should consult with a professional to determine the right dosage for you.

One way to determine the dosage is to add up the EPA and DHA content listed on the back of the bottle. The two together should add up to at least 500mg. If it’s much lower than that, than you may want to try taking more than a single serving size. If that’s the case, though, then you are clearly not getting good value from your fish oil supplements.

Which Form: Triglyceride or Ethyl Ester?

When omega-3 supplements are produced, they need to go through a particular type of processing to increase their potency. Otherwise, the concentration of omega-3 fatty acids in fish oil supplements would simply be too low.

There are two main kinds of fish oil supplement processing: triglyceride (TG) and ethyl ester (EE). It’s hard to go into much detail about each process without getting very technical. But the web site ScienceBased Health sums it up nicely: “In EE, the fatty acids are esterified to an ethanol backbone, while in TG the fatty acids are esterified to a glycerol alcohol backbone.” [11]

But the real question is, which one is better?

According to that same source, neither TG nor EE has proven to be better any than the other. The web site GeneFood and a number of other sources, on the other hand, emphasize the importance of looking for TG fish oil supplements. The reasoning is that the triglyceride form is more naturally-occurring, and thus more easily absorbable by the body. [12]

Perhaps you may want to do more independent research before deciding whether TG or EE fish oil is the best omega-3 supplement for you. In either case, you should only buy brands which clearly state the processing type on the bottle.

A Few of the Best Omega-3 Supplements

The type of omega-3 supplement I have most experience with is the variety produced by Madre Labs. They’ve been processed in the triglyceride form, and contain 360mg of EPA and 240mg of DHA per serving. They’ve also been tested for purity. (For some reason, though, this info does not appear on the Amazon product listing.) I’ve had good results with this product and would definitely buy them again.

One of the highest-rated omega-3 supplements on Amazon is the Dr. Tobias Omega 3 Fish Oil Triple Strength variety. I have yet to try this product but am considering making this my next supplement purchase. It contains a whopping 600 mg DHA and 800 mg EPA per serving! On the other hand, it’s also a little pricier than the other brands. Also, there doesn’t seem to be any info on whether it’s been processed in the TG or EE form.

Another potent brand is Sports Research Triple Strength Omega-3. Unlike Dr. Tobias Omega-3, it’s clearly stated that the supplement was produced in the TG form. However, the ratio of EPA to DHA is a little less balanced. The supplement contains 687mg of EPA but only 250mg of DHA per serving.

It’s a little more expensive than the others but is a really good value in the end, as each serving consists of only 1, and not 2 softgels. And there’s 180 of them in the bottle! This is also going on my shopping list, as it seems like potentially one of the best omega-3 supplements on the market. I may write a full review in the future to let you know about my experience.

I actually have an old bottle of ‘Norwegian Cod Liver Oil’ by the Vitamin Shoppe in my cabinet. This is something I picked up before I knew what to look for when buying omega-3 supplements. The notable thing about this brand is that the EPA and DHA content is kept completely secret! It could be the best omega-3 supplement in the world, or it could be worthless junk. I don’t recall noticing much benefit from it, and I only purchased this variety once.

Don’t get lured in by cheap prices, and be sure to closely check the bottle the next time you’re out supplement shopping. Otherwise, you’ll just be wasting money in the end!

The Takeaway:

There’s a reason why everyone in both the mainstream and ‘alternative’ health communities seem to be talking about omega-3 these days. Not only do omega-3 fatty acids help increase focus, but they’re also vital in treating heart health. And they can even be useful tools in the treatment of depression and anxiety. When considering your diet, don’t forget about your omega-3 intake and be sure to keep it as high or higher than your omega-6 consumption. But if you fear you’re not getting enough, there are plenty of great supplement options available as well.

Sources

1. https://articles.mercola.com/omega-3.aspx

2. https://authoritynutrition.com/17-health-benefits-of-omega-3/

3. https://www.healthaliciousness.com/articles/high-omega-3-foods.php

4. https://www.m.webmd.com/a-to-z-guides/omega-3-fatty-acids-fact-sheet

5. https://articles.mercola.com/sites/articles/archive/2016/01/04/how-much-omega-3.aspx

6. https://wellnessmaam.com/14433/omega-6-vs-omega-3/

7. https://blog.bulletproof.com/omega-3-vs-omega-6-fat-supplements/

8. https://draxe.com/10-flax-seed-benefits-nutrition-facts/

9. https://www.brainmdhealth.com/blog/why-powering-your-brain-with-pure-fish-oil-is-pure-genius/

10. https://www.sciencedaily.com/releases/2011/10/111021074640.htm

11. https://www.sciencebasedhealth.com/Fish-Oil-EE-vs-TG-omega-3s-which-is-better-W119.aspx

12. https://www.mygenefood.com/find-best-omega-3-fish-oil-supplements/

The post Five Awesome Benefits of Omega-3 appeared first on Holistic Health for Life.

Labeled “the body’s second brain”, the gut is pivotal to the overall health and wellbeing of our bodies. About 80 % of our immune system is found in the gut, which explains why so many illnesses and even psychological issues are said to stem from poor gut health. Put simply, the key to good gut health is maintaining a healthy level of good bacteria. But there are a lot of misconceptions about how bacteria works in the body, making this a confusing topic for many. Keep reading to learn more about the importance of good bacteria and how to increase it with probiotic, as well as prebiotic, foods and supplements.

Bacteria, Your Gut and You

Have you ever gotten excited about a news story of how scientists found life on another planet? Only to sigh in disappointment after learning that all they found was some bacteria? Surely, finding bacteria on a desolate planet is not nearly as exciting as discovering an alien civilization. But there’s a reason why such discoveries are considered a big deal. It’s because bacteria is life.

It’s strange then, that the word bacteria often carries such a negative connotation. Why is this? From a young age, we hear how it’s bacteria that causes things like food poisoning, body odor and Salmonella infection. And that’s all true. But that only paints a very small picture of what these extremely important organisms do.

It’s estimated that the amount of bacteria in a human body is equal to or even greater than the amount of body cells! Every single human being hosts an estimated 40 trillion bacteria in their body, the majority of which can be found in the intestines [3]. That’s why the topic of bacteria and gut health will always go hand in hand.

Gut microbiota have quite the impact on the human body in a number of ways. Not only do they aid in the digestion of the food we consume, they are also regulators and catalysts to many of the bodily processes that go on in our digestive tracts.

Scientists have even noted what can only be described as “crosstalk” between gut bacteria and the immune system, which is why intestinal health is considered so important to our overall wellbeing.

Being the ever-adaptive microorganisms, gut microbiota are constantly changing to adapt to the new foods we ingest. This is a mechanism that allows them to decipher which foods are good for us and which foods contain harmful toxins.

Gut bacteria are responsible for the digestive distress we get sometimes when we ingest food that’s not part of our normal diet. This explains why you might get an upset stomach while traveling abroad, even when there’s no issue with food hygiene in that particular country.

But just as the good kind of bacteria is needed for so many important processes of the body, an imbalance of intestinal bacteria can result in a number of issues.

Signs of an Unhealthy Gut

An unhealthy gut is hard to ignore. Some of the signs that you may have an unhealthy gut include occasional bouts of diarrhea, sensitivities to certain foods, frequent autoimmune diseases and skin disorders such as psoriasis and eczema.

However, what you may or may not know is that depression, anxiety, and a few other psychological disorders stem from poor gut health. An unhealthy gut has also been linked to ADHD, memory impairment and brain fog [4].

Prebiotics and Probiotics

You might have noticed that certain foods and supplements get categorized as either prebiotic or probiotic. But what do these mean and how do they differ? As the two words sound similar and are also related to the amount of good bacteria in the gut, this aspect of gut health often throws a lot of people off.

To put it simply, prebiotics help nourish the good bacteria already present in your gut. When you take a probiotic, you’re actually introducing brand new helpful bacteria to your microbiome.

There are two main strains of probiotics: Lactobacilli and Bifidobacteria.

Lactobacilli helps the body break down lactic acid and better absorb minerals. This type of good bacteria is found naturally in the small intestine, vagina and inside the mouth. On supplement packaging, it’s often abbreviated by an L, followed by the name of the specific strain.

Bifidobacteria, on the other hand, not only helps control bad bacteria in the body but also strengthens the immune system. Bifidobacteria is abbreviated by a B, also followed by the name of the strain. (9)

Different strains of either Lactobacilli and Bifidobacteria can be taken for different purposes, though many probiotic supplement products contain a combination of various strains.

But the question remains: Should we be consuming prebiotics, probiotics or both?

Consuming prebiotics and probiotics together is a great idea, as the prebiotics provide helpful support for the new bacteria you’re introducing to your body.

If you’re suffering from symptoms of an unhealthy gut, then consuming prebiotics alone is not going to do you any good, because your problem is a lack of sufficient helpful bacteria. Taking probiotics alone is also fine. If you’re already eating a healthy diet, you’re no doubt getting plenty of prebiotics naturally without even realizing it.

We’ll go into more detail below, but generally speaking, prebiotics are present in fruits, certain vegetables and legumes. Probiotics, on the other hand, are found in fermented foods and drinks like sauerkraut, kimchi and kombucha.

How to Boost Good Bacteria & Improve Your Gut Health Naturally

The good news is that it’s fairly easy to maintain good gut health. A lot of it simply comes down to our food choices. Just as poor eating habits result in poor gut health, the right food choices will increase the amount of good bacteria in the digestive system, consequently improving our overall health.

Here are some of the things you can do to ensure good gut health:

Cut Down Your Intake of Refined Sugars

As bad as refined sugars are on the general health of your body, they also wreak havoc on your digestive health when consumed in excess. Both artificial sweeteners and refined sugars promote the growth of disease-causing bacteria such as Clostridium, while also killing off good bacteria that your digestive system depends on to do its job.

Studies conducted on mice and humans showed that blood sugar levels can rise dramatically simply due to a change in the gut microbiota [3]. The lack of flora balance within your gut has been linked to problems such as weight gain, abdominal inflammation and hormonal imbalance [1]

If you have a sweet tooth and really struggle with cutting out certain foods, be sure to check out this article to learn more about healthy alternatives. Interestingly, some people report that regular kombucha consumption naturally diminishes their sugar cravings over time.

Adopt a Plant-Based Diet Rich in Prebiotic Foods

Eating plenty of fruit every day can enhance the health of the bacteria in your gut, thereby improving the overall state of your digestive system [2]. The fiber contained in most fruits is an added bonus, since harmful bacteria can feed on remnants of our meals that didn’t get properly digested.[3]

Fruits and vegetables also contain plenty of nutrients that the body’s microbiota need to thrive. As we went over above, certain fresh fruits and vegetables are among the best sources of prebiotics, offering a sturdy support system for the good bacteria already in our system.

Below are some of the best sources of prebiotics that you can start integrating into your diet.

Common Prebiotic Fruits & Vegetables:

• Artichokes
• Asparagus
• Avocado
• Bananas
• Legumes
• Onions
• Peas
• Spinach

Eat Probiotic-Rich Fermented Foods

The best way to increase the amount of good bacteria in your body is to eat fermented foods. When researching probiotics, you’ll likely come across yogurt, cheese and kefir as the best probiotic sources. In fact, these foods are both prebiotic and probiotic. However, there are a lot of drawbacks to dairy, which you learn a little more about here. Alternatively, let’s focus on some great non-dairy probiotic sources, of which there are plenty.

Kimchi:

If you’re a fan of Korean, or even Japanese cuisine, you may already be familiar with kimchi. Kimchi is essentially fermented cabbage that’s mixed together with Korean radishes and chili powder. In addition to its probiotics, kimchi is also high in fiber and digestive enzymes.

You should be able to find kimchi in the Asian section of your local supermarket. Or, you could just buy sauerkraut, which essentially has the same benefits.

Kombucha:

Kombucha is booming in popularity these days, and it’s surely one of the best ways to get good bacteria in liquid form. But even if you’ve tried kombucha and liked it, not everyone is completely sure what kombucha really is.

Kombucha is essentially fermented black tea and has its origins in East Asia. It’s produced by mixing an active starter culture of bacteria and yeast together with sugar and tea. The mixture is then set to ferment for about 10 days, during which the sugar gets consumed by the starter culture. It’s a little bit complicated, but at least it’s tasty!

The fizzy drink is a great source of vitamin C and various B vitamins and is overall helpful for digestive support. Kombucha is also often mixed with chia seeds, an amazingly nutritious superfood.

While you can make your own at home, kombucha’s recent popularity means that it’s also really easy to find at grocery stores these days. Or, you can even easily order kombucha online.

Coconut Kefir:

This is a great non-dairy alternative to traditional kefir that still contains various strains of probiotics. Instead of using milk like normal kefir, coconut water makes for a great substitute. It aids in digestion, boosts the immune system and is even a decent source of potassium. But how can you get your hands on some?

Like with kombucha, kits are available for you to make some at home. To make it, you mix the water kefir grains together with coconut water. As coconut kefir is still relatively obscure, it’s not easy to come by as a prepackaged product.

Pickles:

Pickles are probably the easiest probiotic source to come by. As a kid growing up, I had no that idea pickles were actually just cucumbers. While they look the same, they taste completely different! But it’s this pickling process that not only drastically alters a cucumber’s flavor, but also gives it its healthy bacteria content.

As the cucumbers sit for awhile in a salt water mixture or vinegar, they actually ferment in their own lactic acid bacteria. And this is what makes pickles such a good probiotic source. (6)

Some other great probiotic sources include Japanese staples like miso and natto. However, you should be somewhat cautious when purchasing soy products, especially in the West, as so much of the soy grown these days is genetically modified.

Probiotic Supplementation

If you’re not a fan of fermented foods then you might also want to consider probiotic supplementation. But with so many different strains of good bacteria, how do you know which type of supplements to buy?

Just like with other dietary supplements, they’re always going to be inferior to natural food sources because lots of the beneficial stuff in food work together as a team. Accordingly, you should consider looking for probiotic supplements that contain more than one bacteria strain.

Dr. David Williams recommends that people look for supplements with L. acidophilus, which aids in digestion and helps the small intestine, B. longum, a powerful antioxidant, and B. bifidum, which helps with the breakdown of carbohydrates and dairy. (7)

Other things you want to look out for when shopping for probiotic supplements is that they contain living and not dead bacteria. Be sure to look for an expiration date on the label. If you don’t see an expiration date at all, put it back on the shelf.

Another thing to look out for is what are known as CFU’s, or Colony Forming Units. The ideal number should be between 3 – 50 billion. For basic supplementation, the lower end of the spectrum is fine. Some argue that the combination of bacteria strains is more important than the CFU number itself. (8)

Personally, I do not have any experience with probiotic supplements, as I’m a big fan of kombucha and kimchi. But one of the highest rated products on Amazon is Vitamin Bounty – Pro 50 Probiotic. It’s on the extreme end of the spectrum, with a CFU count of 50 billion and 13 different bacteria strains! Is all that really necessary? I can’t say for sure myself, but the reviews are overwhelmingly positive.

This kind by Hermann Health Products, on the other hand, contains a more moderate 5.75 billion CFU’s with 7 different strains.

Potential Probiotics Side Effects

There generally isn’t too much to worry about in regards to side effects from probiotics. Common issues include nausea, gas, bloating or headaches. As always, consult with a professional about which type of supplementation, if any, is right for you.

Conclusion

Bacteria is a lot more diverse than we’ve been led to believe. And, it turns out, it’s actually more ‘good’ than it is ‘bad.’ In fact, we wouldn’t be able to function without the stuff! It’s prudent that we maintain healthy levels of good gut bacteria to make sure the body’s “second brain” runs as smoothly as possible. Take care of your digestive system and it will reward you with good health for years!

Sources

1. https://www.globalhealingcenter.com/natural-health/5-tips-to-restore-and-maintain-your-gut-health/
2. https://www.doctoroz.com/article/daily-happy-gut-plan
3. https://authoritynutrition.com/improve-gut-bacteria/
4. https://www.mindbodygreen.com/0-14510/10-signs-you-have-an-unhealthy-gut-how-to-heal-it.html
5. https://www.self.com/story/5-facts-that-will-convince-you-to-actually-care-about-your-gut-bacteria
6. https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods
7. https://www.drdavidwilliams.com/how-to-choose-the-best-probiotic-supplement
8. https://www.up4probiotics.com/4-key-tips-choosing-probiotic/
9. https://www.healthline.com/health/prebiotics-vs-probiotics

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Everybody’s heard of potassium, but few people seem to know just what it is or why we need it. For whatever reason, we’ve learned from a young age to associate potassium with bananas. Yet other than that single detail, the vital mineral mostly remains a mystery for the average person. It’s time we take a closer look at potassium and go over exactly why we need it and how to get more potassium naturally in our diets. And yes, there are plenty of other sources aside from bananas!

What is Potassium and What Does it Do?

Potassium is considered both a mineral and an electrolyte. In fact, it’s considered to be one of the most important electrolytes of all. But what exactly are electrolytes and what are they good for?

Electrolytes are minerals which help conduct electricity within the body. Aside from potassium, calcium, magnesium and sodium also act as electrolytes. You may have heard that you should consume electrolytes for hydration during sports, or even to help recover from a bad hangover. The reason is that electrolytes help regulate the body’s water levels and the movement of water throughout the cells.

Potassium and sodium work together as a team to make up what are known as Sodium-Potassium Pumps. In addition to regulating fluids, these pumps are vital for producing electricity that’s necessary for all sorts of basic functions, like nerve function and the proper functioning of our muscles.

Potassium is even involved in other types of pumps in the body that are vital for things like pH regulation and digestion. These various generators even control the transport of calcium throughout the body and they help us better absorb protein. In fact, around a 60% of all the energy we intake from our food is used to fuel these pumps. (1)

The Sodium-Potassium Pumps, as the name suggests, require both sodium and potassium to function, yet sodium is so often demonized in the mainstream health media. A lot of this is misinformation, as there’s often little distinction made between high quality Himalayan sea salt and basic table salt. Regardless, the body is much better at retaining sodium than it is potassium. That’s why it’s so important to make sure we’re getting adequate amounts potassium for our bodies to function at full potential.

The tricky thing with potassium is that the daily recommended dosage is really high compared to other minerals. With the recommended dosage being at least 4,700mg a day, it’s incredibly difficult to get that full amount from a single meal.

Also, since it’s best to balance out potassium with the other vital minerals, we really want to get it from natural sources and not through supplements. But with little public knowledge on potassium-rich foods other than bananas, it’s about time we educate ourselves on how to get more potassium from other natural sources. If we don’t, we may end up experiencing some of the nasty side effects associated with potassium deficiency.

Potassium Deficiency Symptoms

Potassium deficiency can be hard to detect through a blood test, because potassium resides inside the cells and not outside. Therefore, if you’re experiencing one or more of the symptoms below, you should analyze your diet to determine whether it might be caused by potassium deficiency. (And of course, also consult with a professional)

• Fatigue
• Nerve problems
• High blood pressure
• Muscle cramps
• Sugar cravings
• Constipation
• Muscle weakness
• Anxiety

Potential Causes of Potassium Deficiency (Other Than not Eating Enough)

There are also a number of reasons people might be suffering from a potassium deficiency, other than simply not eating enough. Certain habits, or even stress, can greatly reduce the amount of potassium in the body. Here are a few things which may lead to a deficiency:

• Stress and anxiety
• Eating too much sugar
• Ketogenic diets – low carb diets can lead to both sodium and potassium deficiencies
• Taking blood pressure medication
• High proteins diet without enough vegetables

Why You Don’t Want Too Much

Just as there are plenty of drawbacks to a potassium deficiency, there are also a number of symptoms related to having too much potassium in your system. This is a state known as hyperkalemia.

Oddly enough, the things you might experience from hyperkalemia are pretty similar to what you might go through during hypokalemia, or potassium deficiency. (2) You might also experience things like vomiting or diarrhea.

As mentioned, the daily recommended amount is quite high, at 4,700mg – 6,000mg daily. That’s roughly equivalent to around 10 cups of salad! Therefore, it’s unlikely you’ll be getting too much potassium through your diet alone. But if you’re ingesting supplements or drinking too much cream of tartar mixed with water (see more below), you may be at risk of hyperkalemia.

How to Get More Potassium: The Best Natural Sources

You should focus on getting your potassium from natural sources. This ensures that you’re also getting other vital nutrients which potassium cooperates with for important bodily functions. Vegetarians can rejoice, as the best potassium sources come from plants. First, let’s get bananas, the most famous (but not the best) source of potassium out of the way.

Bananas

Bananas, it turns out, are not actually that great of a potassium source – they’re just OK. An average medium-sized banana only contains about 300 – 400mg of potassium. That means that you’d need to eat 12 to 15 bananas to meet the recommended daily dosage of around 5,000mg of potassium!

I love bananas, but even after eating 3 or 4, I tend to feel full and bloated for the rest of the day. And if you’re someone who’s trying to avoid too much fructose in your diet, you certainly don’t want to be going through all those bananas.

However, there’s nothing wrong with a few bananas a day, combined with other more efficient potassium sources. Let’s learn more about what they are.

White and Black Beans

White beans are one of the most abundant natural sources of potassium out there. One cup of cooked white beans contains just over 1,000mg of potassium. It should be noted, though, that the serving size is usually listed as ½ cup, thus bringing white beans down to 500mg in most lists. (3)

As an added benefit, these beans are also a good source of magnesium and fiber.

Black beans are also great sources of potassium, with half a cup of boiled beans containing around 400mg. And like white beans, they’re also rich in other nutrients like protein and fiber.

Avocado

Avocados contain about 700mg of potassium per cup, or around 900mg for an entire medium-sized avocado. That’s over double the amount found in a banana! Or, if you look at the ratio of potassium per calorie, three times as much! The green fruit is also high in healthy fats and low in carbs. (4)

People on high-fat diets like the ketogenic diet tend to be at risk of potassium deficiency, because the state of ketosis also expels a lot of potassium from the body. That’s why it’s important to consume lots of avocados and other dark leafy greens while on these types of diets.

Spinach

One cup of boiled spinach contains about 840mg of potassium. While raw spinach is certainly good for you in many ways, the raw leaves only contain 167mg of potassium per cup. Cooked spinach is ideal for those watching their potassium intake because the food becomes so compact and easy to eat. (5)

Sweet Potato

Sweet potatoes contain around 450 mg of potassium per cup. They’re also healthier overall than white potatoes. And sweet potatoes are high in beta-carotene and a great source of vitamin A.

Grapefruits

Fruit lovers might be disappointed to learn that bananas don’t live up to the hype when it comes to potassium content. Grapefruits, at least, contain around the same amount as a banana, or 320mg per entire fruit. And they won’t leave you feeling as full!

Mushrooms

Mushrooms are also good potassium sources. However, there are so many varieties of mushrooms out there, not to mention different ways to prepare them all, thus making it hard to list the exact potassium amounts for each type. Generally speaking, though, shiitake and crimini mushrooms are among the best sources. (6)

Coconut Water

One of the best ways to get your potassium is to drink it. One cup of coconut water generally contains around 600mg of potassium for under 50 calories. And they’re also good sources of sodium, another vital mineral for hydration and nerve function.

This is a great alternative to those sugary, chemical-laden sports drinks that have been on the market for so long. Even if you don’t live in a tropical climate where fresh coconuts are readily available, coconut water products are becoming increasingly popular these days.

*Other good potassium sources include squash, pomegranate, dried apricots, salmon and carrots.

Potassium Supplement Alternatives

There are much better alternatives out there to potassium supplements. For those wondering how to get more potassium in their daily lives, the best solutions often come in liquid form.

Coconut Water

Above, we went over the benefits of drinking coconut water, which is also a great sodium source.

There are plenty of coconut water products on the market these days, but you might want to look at Harmless Coconut Water. Some reviewers describe it as the closest thing to drinking straight from the coconut. It’s pricey, though, so you may also want to research other products if you’re on a budget.

Cream of Tartar

Cream of tartar is a byproduct of the winemaking process and is often used in cooking. Actually, the alternative name for cream of tartar is ‘Potassium bitartrate.‘ To get an extra potassium boost, simply mix 1 teaspoon with a glass of water and just drink it as is. That’s 495 mg of potassium for only 8 calories!

However, cream of tartar is such an efficient and easy-to-consume potassium source that it’s important to not drink too much. Otherwise, you may experience some of the symptoms of hyperkalemia, or potassium overload.

Electrolyte Products

There are also a number healthy electrolyte products on the market these days that aren’t sweet fruit drinks like Gatorade. I have yet to try this myself, but I’m intrigued by Dr. Berg’s Electrolyte Powder which contains 1,000mg of potassium per serving. And unlike a typical “sports drink,” there’s no added sugar!

Potassium Raw Juice Recipe

Another great way to boost your potassium intake is through fresh juices. Here’s a recipe from my book Juicing Recipes: 50 Tasty Juice Recipes for Detox, Weight Loss and Vitality.

Ingredients:

• 3 fresh carrots, peeled & chopped
• 2 sweet potatoes, peeled & chopped
• 3 cups of fresh baby spinach, stem removed & chopped
• 1 lemon, peeled

Put it all in a juicer, and there you go! If you drink the whole amount (2 servings) this juice recipe should provide roughly 1,900 mg of potassium. Of course, things vary depending on the size of the vegetables you’re using, as juicing is not an exact science.

While still less than half the daily recommended amount, drinking a high-potassium juice in addition to a nutritious diet full of other potassium-rich foods can make getting the recommended amount a lot easier. This juice is also high in beta-carotene and vitamin C.

Conclusion

Hopefully you’ve learned some new information about just how important potassium is for all living things, and also new ways to integrate potassium-rich foods or drinks into your diet. While there’s no doubt that the banana industry is very pleased that people automatically picture the yellow fruit when thinking of potassium, the truth is that there are plenty of better sources out there. But there’s no reason you should give up eating bananas, either. Just eat plenty of vegetables and fruits every day and you can’t go wrong. Remember, food is the best medicine!

Sources

(1) https://www.youtube.com/watch?v=q2vPQYP0dpI

(2) https://www.globalhealingcenter.com/natural-health/what-is-potassium/

(3) https://www.healthaliciousness.com/articles/food-sources-of-potassium.php

(4) https://www.avoseedo.com/potassium/

(5) https://www.livestrong.com/article/530709-how-much-potassium-is-in-raw-spinach/

(6) https://www.dietandfitnesstoday.com/potassium-in-mushrooms.php

The post Why and How to Get More Potassium appeared first on Holistic Health for Life.

When I first started learning about nutrition, I was confused for a long time about the differences between the various B vitamins. If you’re still unsure yourself, this article will help answer some basic questions like “Why are there so many types of vitamin B?” Learning why involves a brief history lesson. Then we’ll go over the necessities of each vitamin along with the best sources of each.

What are Vitamins?

To put it simply, vitamins are organic compounds which humans can’t synthesize on their own. Vitamins can either be fat soluble or water soluble. Fat soluble vitamins are easier for the body to store, which means we don’t have to constantly worry about consuming them every day.

Water soluble vitamins, on the other hand, cannot be stored by the body so they must be consumed every day via food or supplements. Most vitamins are fat soluble, but vitamin C and all B vitamins are water soluble. This common characteristic is one reason why it was originally thought that there was only a single B vitamin. (1)

The word vitamin means “vital protein,” because it was originally believed that nutritional deficiency diseases such as scurvy were caused by a lack of some type of protein. Even though we now know that vitamins and proteins are two completely separate things, the word stuck for good. (2)

Why are There so Many Types of Vitamin B?

Understanding why there’s one vitamin A and one vitamin C, with a whole 8 vitamin B’s in between them, requires a closer look at the earliest discoveries of these organic compounds. Before vitamins were discovered, many scientists believed that optimal health simply had to do with the right balance of carbohydrates, fats and proteins.

However, when trying to figure out why people were suffering from diseases like scurvy (caused by vitamin C deficiency) or pellagra (vitamin B3 deficiency), it was clear that there were more pieces to the puzzle than simply getting enough of the three macronutrients.

The first vitamin discovered was appropriately named vitamin A. Scientists in Wisconsin were trying to figure out why a group of cows being fed wheat were dying from malnutrition while another group was thriving off of a corn based diet. It turned out that the wheat was being processed before being fed to the cows. During the processing, vital nutrients were inadvertently being removed.

After lots of experimentation, a scientist named Elmer McCollum was able to isolate the compound that was missing from the dying cows’ diet, which we now know as vitamin A.

Shortly thereafter, ‘vitamin B’ was discovered by a man named Casimir Funk, the same man who came up with the term ‘vitamin’ in the first place. Theorizing that many “deficiency diseases” were caused by a lack of a particular nutrient, Funk went on looking for what this missing nutrient might be.

When studying a disease called beriberi in a group of Asian villagers who mostly ate polished rice, Funk hypothesized that vital nutrients were being lost in the process of polishing the grains. By studying the discarded outer layers of the rice, Funk was able to isolate a water soluble compound which he named vitamin B, now known as thiamin, or vitamin B1. (2)

Looking at the timeline of vitamin discoveries, vitamin B1 was discovered in 1912 – the same year as vitamin C. This was a whole 12 years before riboflavin, or vitamin B2, was discovered. After that, a majority of the other B vitamins were not even found until the 1930’s. (3)

But if nutrients like riboflavin or niacin were discovered later, why not just give them higher letters in the alphabet? The reason is likely that even though different B vitamins are distinct from one another, the vitamins still share enough in common to be grouped together into what we now call ‘vitamin B complex.’

What B Vitamins Have in Common

There are some similarities between the different B vitamins, which helps explain why there were originally thought to be much fewer. As mentioned above, the main characteristic they have in common is that they’re all water soluble.

Regarding the role B vitamins play in the body, their main functions typically involve helping the body derive energy from food, as well as aiding in adrenal function and supporting the nervous system. But that doesn’t mean you’ll be fine if you intake only some of the 8 vitamin B’s while ignoring others. That could result in some potentially serious side effects and diseases.

Another similarity is that different vitamin B’s are often found together in the same types of food. That’s why getting all your vitamins is not as tricky as it may seem at first. Pretty much all animal products are rich in B vitamins. Plant foods like broccoli, peas, whole grains, mushrooms, nuts and beans also contain plenty of most types of B vitamins.

So while it’s vital to recognize each B vitamin as an independent nutrient you need to be getting enough of, you should be fine if you simply keep a balanced and nutritious diet.

Now let’s break down the specific characteristics of every B vitamin so we can learn more about the differences and similarities of each.

An Overview of the Various B Vitamins

Before going further, the strange numbering system of the B vitamins needs to be addressed. While the numbers go up to 12, there are only really 8 different kinds. The reason is that there were once believed to be 12, but numbers 4, 8, 10 and 11 were removed from the list. For various reasons, they lacked certain characteristics which disqualified them from being classified as vitamins – similar to Pluto no longer being a planet!

Vitamin B1 (thiamine)

• Brief Overview: Thiamine helps convert carbohydrates into glucose for energy production. It’s also vital for a healthy nervous system, skin and hair. Additionally, vitamin B1 helps fight against stress.
• Deficiency Effects: As mentioned above, the vitamin was first discovered when looking for the cause of beriberi, which causes serious complications with the heart and the body’s nervous and circulatory systems. Early signs of deficiency include memory loss, weight loss and digestive issues.
• Recommended Dosage: The recommended dose is around 1.2mg a day. Luckily, thiamine is found in a wide variety of foods.
• Natural Sources: Animal sources of vitamin B1 include pork, beef, tuna and poultry – especially liver. Plant-based sources include yeast, various grains, sesame seeds, sunflower seeds, green peas, asparagus, potatoes and mushrooms, among others. (4)

Vitamin B2 (riboflavin)

• Brief Overview: Riboflavin is vital for energy metabolism and it helps support the nervous system and adrenal health. Vitamin B2 has been shown to be great for eye health, preventing cataracts and glaucoma. It also acts as an antioxidant and is a precursor to glutathione. Vitamin B2 even helps the other B vitamins carry out their roles.
• Deficiency Effects: Symptoms include weakness, anemia and a sore throat.
• Recommended Dosage: The recommended dosage is around 1.3mg for male adults or 1.1mg for females.
• Natural Sources: Riboflavin can be found in animal products like milk, eggs, fish and various meats. Notable plant sources of vitamin B2 include spinach, broccoli and asparagus. (5, 6)

Vitamin B3 (niacin)

• Brief Overview: Like other B vitamins, niacin helps with energy metabolism and is vital for a healthy nervous system. It’s also considered to be one of the best vitamins for heart health.
• Deficiency Effects: Pellagra is a disease known to develop due to niacin deficiency. Obvious symptoms include rashes and scaling of the skin. Sufferers are also likely to experience diarrhea. If someone goes without vitamin B3 for too long, pellagra can eventually result in death.
• Recommended Dosage: The National Institute of Health recommends somewhere between 16 – 35mg a day.
• Natural Sources: Animal sources include eggs and fish like salmon and tuna. Niacin can also be found in nuts, broccoli, sweet potatoes, whole grains, mushrooms and legumes. (7)

Vitamin B5 (pantothenic acid)

• Brief Overview: Vitamin B5 helps the body derive energy from food and it even helps to create new blood cells. The vitamin is also vital for healthy skin and hair, a healthy nervous system and a properly functioning liver.
• Deficiency Effects: Vitamin B5 deficiency is probably the least threatening and also the least common of all the vitamin B deficiencies. If you do happen to be suffering from deficiency, though, some of the symptoms might include headache and fatigue.
• Recommended Dosage: The US Institute of Medicine recommends a daily intake of around 5mg for adults.
• Natural Sources: You can get vitamin B5 from animal sources like eggs, poultry and other meats. Vegetarian sources of pantothenic acid include broccoli, sweet potatoes, whole grains, cabbages, nuts, mushrooms and peas. (8)

Vitamin B6 (pyridoxine)

• Brief Overview: Vitamin B6 is vital for a properly functioning immune system and a healthy nervous system. It also aids in the production of hemoglobin which helps spread oxygen throughout the body. Vitamin B6 is even considered a natural sleep aid, which is probably the reason why the ZMA supplement (zinc, magnesium and vitamin B6) is known to cause such vivid dreams.
• Deficiency Effects: Being deficient in vitamin B6 can lead to things like anemia, a swollen tongue and a weakened immune system.
• Recommended Dosage: The daily recommended dose for both men and women is around 1.3mg
• Natural Sources: Vitamin B6 can be found in meat, fish and eggs. In regards to plant sources, the vitamin is abundant in foods like potatoes, whole grains, beans, nuts or bananas. (9)

Vitamin B7 (biotin)

• Brief Overview: Biotin is vital for the metabolism of carbohydrates and fats. It helps the nervous system and the body’s ability to fight off diseases. It’s also an important cofactor in many enzyme reactions within the body. It can even be used to treat things like hair loss.
• Deficiency Effects: Though rare, vitamin B7 deficiency might show up as symptoms like dry skin, fatigue and problems with the nervous system.
• Recommended Dosage: According to the National Academy of Science’s Institute of Medicine, adults should be intaking at least 30mcg a day.
• Natural Sources: Non-vegetarians can get vitamin B7 from eggs, fish and organ meats. Plant sources of biotin include broccoli, corn, barley, mushrooms, nuts and legumes. (10)

Vitamin B9 (folate)

• Brief Overview: Vitamin B9’s primary function is to help the body utilize amino acids. It also plays a large role in producing DNA, in addition to helping the body form bone marrow and blood cells.
• Deficiency Effects: Vitamin B9 deficiency is among the most common nutrient deficiencies. It can result in anemia, low energy and a weakened immune system.
• Recommended Dosage: Adults should generally be getting around 200 mcg of vitamin B9 a day.
• Natural Sources: Vitamin B9 can be derived from eggs and meat, especially liver. Plan-based sources of folate include broccoli, brussels sprouts, spinach and other dark leafy greens. (11)

Vitamin B12 (cobalamin)

• Brief Overview: Vitamin B12 helps the body form new red blood cells, DNA, RNA and nerve cells. Like other B vitamins, it’s also necessary for a properly functioning immune system and adrenal function.
• Deficiency Effects: As is common with other vitamin B deficiencies, not get enough vitamin B12 can result in anemia. Sufferers of a cobalamin deficiency also commonly experience things like fatigue, dizziness and bleeding gums.
• Recommended Dosage: The National Institute of Health recommends at least 2.6mcg a day.
• Natural Sources: Vitamin B12 is abundant in animal products like eggs, meat, fish, shellfish and chicken. Unlike the other seven B vitamins, there are no known plant sources of cobalamin. (12)

*Vitamin B12 is often at the center of debates between vegans and meat-eaters over which type of diet is more “natural” for humans. Meat eaters argue that the fact that humans need vitamin B12 and that it can only be found in animal products is proof that we’re designed to eat meat.

Some vegans, on the other hand, argue that vitamin B12 was once abundant in things like soil, meaning that in the past, we could derive enough of the vitamin from vegetarian sources. But due to things like industrialization and modern farming techniques, we can no longer get vitamin B12 from plant sources like we used to.

Both sides make interesting points. Whichever side you take, though, the fact remains that nowadays, vitamin B12 can only be found in animal products or via supplementation.

Vitamin B Supplementation

As mentioned, if you’re maintaining a balanced diet then there should be little or no need for extra vitamin B supplementation, unless you’re vegan and need vitamin B12.

Though all the B vitamins are chemically distinct, it’s common for them to be lumped together as a single ‘vitamin B complex’ supplement since they share so many similar characteristics, and are commonly found together in many of the same foods.

There are a lot of varieties of B Complex supplements out there, with some promoting certain effects like ‘stress relief’ or ‘energy.’ It turns out that these might come with other added vitamins or nutrients. Not that that’s a bad thing, but B vitamins are confusing enough of a topic as it is, and it might be easiest to keep it simple.

I can’t vouch for it from personal experience, but at the time of writing Vitamin World is selling a ‘Complete B-Complex’ at 50% off. The product has a number of great reviews.

One B vitamin related supplement that I do have lots of experience with is ZMA, which is a mix of zinc, magnesium and vitamin B6. This may not be necessary for most people, but if you lift weights it can be a great way to build muscle, aid in recovery after a workout and also get a deep sleep at night. I’ve tried several different brands and find them all to be pretty much the same, at least from my experience.

Potential Vitamin B Side Effects

There aren’t many serious side effects from consuming too much of a B vitamin – especially compared to the devastating symptoms of being deficient! Some symptoms of overdoing it, though, might include nausea, constipation or abdominal pain.

Conclusion

I hope that’s cleared up some of the confusion surrounding the various B vitamins, and why there are 8 of them when there are only one of all the others. Furthermore, I hope you learned some new things about the powerful vitamin B health benefits and why it’s so important to make sure you’re getting enough of each. In the future, I plan to go over specific B vitamins more in depth. I also hope that this introduction can act as a useful reference for when you need a refresher on the differences and similarities between the organic compounds which make up the ‘vitamin B complex.’

Sources

(1) https://www.medicalnewstoday.com/articles/195878.php

(2) https://onwisconsin.uwalumni.com/features/the-birth-of-vitamin-a/

(3) https://en.wikipedia.org/wiki/B_vitamins

(4) https://www.organicfacts.net/health-benefits/vitamins/vitamin-b1-or-thiamine.html

(5) https://www.drweil.com/vitamins-supplements-herbs/vitamins/vitamin-b2-for-adrenal-health/

(6) https://draxe.com/vitamin-b2/

(7) https://www.drweil.com/vitamins-supplements-herbs/vitamins/vitamin-b3-for-heart-health/

(8) https://www.healthline.com/health/vitamin-watch-what-does-b5-do#food-sources2

(9) https://www.everydayhealth.com/diet-nutrition/benefits-of-vitamin-b6.aspx

(10) https://www.drweil.com/vitamins-supplements-herbs/vitamins/vitamin-b7-for-metabolism/

(11) https://www.justvitamins.co.uk/blog/vitamin-b9-folic-acid-deficiency-risk-and-symptoms/

(12) https://www.drweil.com/vitamins-supplements-herbs/vitamins/vitamin-b12-vitamin-facts/

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People around the world today are getting sicker and sicker. As the quality of our food, air and water grows increasingly worse, it’s now more important than ever that people make the right lifestyle choices. Regrettably, when a person suffering from a disease or from chronic pain visits his or her doctor, they’re often prescribed medication that’s only meant to relieve the symptoms. This does nothing, however, to detect or improve the issue’s underlying cause. That’s where the holistic health health approach comes in. 

Instead of only focusing on the body’s troubled area, the holistic approach takes the workings of the entire body into consideration. As everything in the body is connected, an imbalance in one area is likely to cause issues in another.

In addition to the body, one’s mental state is also a vital aspect of holistic health. There’s more and more evidence that mental stress and anxiety can contribute to physical ailments and accordingly, the reverse is also true.

To put it simply, holistic health is all about maintaining a proper balance.

Holistic Health and Nutrition

Nutrition is one of the most important aspects of holistic health. It’s truly incredible that humans today can simply visit a supermarket and choose from a nearly unlimited amount of different foods from around the world, regardless of season. Our ancestors, on the other hand, typically had to go out and hunt, fish or grow everything on their own. What they didn’t have to worry about, however, was invisible chemicals, genetically modified seeds and hidden ingredients hiding within their food. While putting food on our plates is now easier than ever before, repeatedly making the wrong choices can lead to serious health consequences down the road.

We now have to worry about pesticides coating our fruits and vegetables, antibiotics and hormones being pumped into our meat, and loads of added sugar in what are supposed to be healthy drinks. Some “foods” on sale today are really not much more than combinations of various chemicals concocted in a lab! When this becomes the majority of what one eats, it’s only a matter of time before ailments such as heart disease or type II diabetes rear their ugly heads.

Despite the abundance of scientific research which proves the tremendous healing power of nutritious natural foods, modern medicine still places a heavy emphasis on prescription drugs to treat most of our common ailments. Even when these drugs do work, they will likely only provide relief for the problem area. In many cases, even more drugs need to be prescribed to provide relief for the nasty side effects caused by the first one!

It would be unfair, of course, to completely dismiss all recent medical developments and prescription drugs. There’s no denying that thanks to recent scientific advancements, we now have access to many life-saving drugs that are especially useful in emergency situations. Sudden emergencies aside, however, many people don’t realize that we can avoid our heavy reliance on potentially harmful prescription drugs by simply making the right nutrition choices and lowering our stress levels.

Is there a such thing as a “Holistic Health Diet”?

Holistic health practitioners understand that improving one’s diet is one of the most powerful factors when it comes to treating and preventing many of our common ailments. But what exactly is one supposed to eat? That’s where things become a lot less clear.

We can all agree that fruits and vegetables contain vital nutrients and most people should be eating more of them. But what about meat, fish and dairy? And how should one go about balancing carbohydrates, fat and protein throughout the day? Furthermore, things get even fuzzier when exercise routines and fitness goals are taken into consideration.

Within the holistic health community there are a tremendous amount of varying opinions on what people consider to be the “right” diet. If you’re just starting to take your health and diet seriously, it can be difficult and overwhelming to know where to start. Should you try a raw vegan diet or a ketogenic diet? What about an alkaline diet vs. a paleo diet?

To put it simply, there is no single best answer. What works well for one person may not work for another. On top of that, what works for one person during a certain stage of their life may no longer be the best choice years later!

Here’s the important thing to remember when taking your health and wellness back into your own hands: put more good things into your body than bad. To put it simply, this means consuming more whole, nutritious and natural foods than food products that were created in a lab. On a mental and emotional level, remove the stressful aspects of your life when possible and learn to cope better with the things that you can’t change.

About This Blog

Some health blogs out there discourage any meat consumption whatsoever, while others are adamant about cutting out carbs. ‘Holistic Health for Life’ is going to look at health and wellness from a broader approach. As no single diet or lifestyle is best for everybody, over time we’ll be examining a wide variety of health and nutritional topics – all from a holistic perspective and with an open-mind.

We are people just like you. We’re constantly learning and experimenting with the goal of improving our lives and feeling great as often as possible.

We want to thank you for participating in this community and to congratulate you for making the decision to take your health back into your own hands!

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