Striving4Zen

Wheat germ can be a healthy addition to a diet as it is packed with important B vitamins - such as folate, thiamin, and vitamin B6 - and the minerals zinc, magnesium, and manganese. It also has a high oil content and subsequently a high amount of vitamin E, an antioxidant that helps protect the oil in the wheat germ from quickly becoming rancid. Vitamin E functions in a similar manner as a fat-soluble antioxidant in the human body where it helps protect fat-containing substances including cell membranes, brain cells, and fatty molecules such as cholesterol from damage by free radicals.

While wheat germ provides the important nutrients described above, it's important to remember that wheat germ is not a food per se. It's a single part of the wheat grain that's been removed through factory processing and it does not digest or metabolize in the same way as the whole, natural grain. Many of the World's Healthiest Foods can be combined to provide the same nutritional benefits as are found in wheat germ, without losing the optimal value found in whole, natural foods.

In addition, research on wheat germ has shown that it contains a particular lectin, called wheat germ agglutinin (WGA), which may be especially tied to wheat allergy. A person with very mild wheat allergy - who might not have problematic symptoms from consumption of the whole grain - might have more problems with isolated wheat germ for this reason. Wheat germ is also considered a high-oxalate food, with more than 10 milligrams of oxalic acid per tablespoon.

Wheat germ purified from certified organic wheat would always be your best choice of products here should you choose to consume wheat germ. Refrigeration of this product is recommended since the nutrients in wheat germ are more exposed to possible damage than they would otherwise be when residing inside of the whole grain.

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Labels: b-vitamins, eating healthy, healthy diet, Vitamin E, wheat germ

Nutritional yeast is not the yeast you bake with, says Melina Jampolis, M.D., a health expert for CNN.

"Nutritional yeast is a type of yeast that has been specially cultured for optimal nutrition value and good taste," she says. "It is a very good source of complete protein (important for vegans and vegetarians), fiber, and B vitamins. It is definitely a healthy and tasty addition to a balanced diet. Lots of vegans use it in cooking, and I'm addicted to these kale chips that are baked with it as they taste like Parmesan crusted chips but are super healthy."

Where can you buy it? Most health food stores sell nutritional yeast, and you might even get lucky at your local grocery store. Just ask next time you're out shopping.

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Labels: b-vitamins, healthy diet, Kale, nutritional yeast, supplements, vegan, vegetarian, yeast

No other fruit says summer like the subtly crunchy, thirst quenching watermelon. Although watermelons can now be found in the markets throughout the year, the season for watermelon is in the summer when they are sweet and of the best quality.

But watermelon is not only great on a hot summer day, this delectable thirst-quencher may also help quench the inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis.

Sweet, juicy watermelon is actually packed with some of the most important antioxidants in nature. Watermelon is an excellent source of vitamin C, rich in the B vitamins necessary for energy production and a very good source of vitamin A, notably through its concentration of beta-carotene. Watermelon is also a source of the potent carotenoid antioxidant, lycopene. These powerful antioxidants travel through the body neutralizing free radicals.

In contrast to many other food phytonutrients, whose effects have only been studied in animals, lycopene has been repeatedly studied in humans and found to be protective against a growing list of cancers. These cancers now include prostate cancer, breast cancer, endometrial cancer, lung cancer and colorectal cancers.

Yummy Watermelon!

Labels: anti-inflammatory, Anti-oxidant, b-vitamins, cancer, carotenoids, fruit, healthy food, lycopene, phytonutrients, Vitamin A, Vitamin C, watermelon

Beef can be a great source of lean protein as well as iron, zinc, and B vitamins. But you do need to choose the right cut of meat. When at the meat counter, look for top sirloin, eye of round, or bottom round cuts since these pieces of beef generally contain less than three grams of saturated fat and are under 200 calories/3-ounce serving. Pay attention to the grade of the beef as well. The label prime is not as lean as select or choice grades of beef. If you keep your portion to three ounces, studies have found that you won't raise your cholesterol levels. Once again, moderation is key to healthy living. Opt for grass fed and finished beef if you can find it — it is higher in omega-3 fatty acids.

Thanks FitSugar!

Labels: b-vitamins, beef, cholesterol, cuts of meat, eating healthy, healthy eating, lean protein, protein, red meat, zinc

Did you know that the B vitamins in green peas may help reduce fatigue and sluggishness?

In order for the energy in the food you eat to be accessible to your body for energy production, it must be transformed into a form your body can use. This transference of energy requires enzymes and many nutrients, especially B vitamins. The role of B vitamins in the functioning of the mitochondria (the energy production factories inside your cells) is one reason they are sometimes referred to as the "energy vitamins." All of the B vitamins are important for producing energy, and plentiful amounts of most of them can be found in a one cup serving of green peas: one cup contains 27% of your daily value (DV) for B1, 18% DV for B6, 16% DV for B3 and 14% DV for B2. So, for a healthy energy boost, add nutritious, sweet tasting green peas to your Healthier Way of Eating.

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Labels: b-vitamins, energy, green peas, healthy food, peas, vegetable

So nice...I'm posting twice!

Did you know that a 5-ounce serving of crimini mushrooms contains only 31 calories and is a great source of all of the B vitamins?

B vitamins are essential for reducing cholesterol levels, helping to prevent Alzheimer's and cardiovascular disease, and for energy production. Crimini mushrooms are an excellent source of riboflavin, pantothenic acid and niacin, as well as a very good source of thiamin and vitamin B6, and a good source of folate, all of which are B vitamins necessary for carbohydrate, protein and fat metabolism. Riboflavin (vitamin B2) plays at least two important roles in the body's production of energy. It is part of a molecule that allows oxygen-based energy production to occur. It is also necessary for the recycling of glutathione, an internally produced antioxidant that protects our energy-producing mitochondria from oxidative damage. Pantothenic acid (vitamin B5) also plays an important role in the prevention of fatigue since it supports the function of the adrenal glands, particularly in times of stress. Niacin (vitamin B3) is necessary for the conversion of the body's proteins, fats, and carbohydrates into usable energy. Although most of us enjoy mushrooms as a tasty addition to many recipes, we seldom recognize them as a powerhouse of nutrients. So, enjoy crimini mushrooms as a part of your Healthiest Way of Eating, not only for their great flavor, but also for their energy-boosting nutrients!

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Labels: adrenal glands, b-vitamins, crimini mushrooms, eating healthy, healthy diet, healthy food, mushrooms, stress

There are eight B Vitamins to be exact, and they help maintain healthy skin and muscle tone, enhance your immune and nervous system functions, and promote cell growth and division.

They are water-soluble vitamins which means that your body can't store them. They need to be replenished daily because whatever the body doesn't use, gets flushed out in your urine.

The eight B vitamins are B1, B2, B3, B5, B6, B7, B9, and B12 - and they all have other names that you're probably more familiar with.

Most people get these vitamins in the food they eat. If you have food restrictions, whether you don't eat meat, dairy products, eggs, or whole grains for whatever reason, you may need to take supplements.

Vitamin	Benefits	Food Sources	RDA for women 19+
Vitamin B1 (Thiamine)	Helps the body convert carbohydrates and fat into energy; essential for normal growth and development; helps to maintain proper functioning of the heart and the nervous and digestive systems	Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads	1.4 mg/day
Vitamin B2 (Riboflavin)	Required by the body for the metabolism of fats, carbohydrates, and proteins; helps with cellular processes	Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish	1.2 mg/day

Vitamin B3 (Niacin)	Necessary for energy metabolism in cells; DNA repair; produces several sex and stress-related hormones that are produced by the adrenal gland; helps remove toxins and chemicals from the body	Chicken, beef, tuna, salmon, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, nuts, whole grains, beans, mushrooms, nutritional yeast	14 mg/day
Vitamin B5 (Pantothenic acid)	Required to sustain life; is critical in the metabolism of fats, carbohydrates, and proteins	Whole grain cereals, beans, eggs, meat, some energy drinks	5 mg/day
Vitamin B6 (Pyridoxine and Pyridoxamine)	Help enzymes do their job in the body; helps the nervous and immune systems function properly; necessary for overall good health	Nuts, liver, chicken, fish, green beans, salad greens, wheat germ, nutritional yeast, sea vegetables, and bananas	1.3 mg/day
Vitamin B7 (Biotin or Vitamin H)	Used in cell growth; the production of fatty acid; metabolism of fat; plays a role in the Krebs Cycle in which energy is released from food; helps with the transfer of carbon dioxide; helps maintain a steady blood sugar level; found in many cosmetic products to help with your skin and hair	Beans, nutritional yeast, cauliflower, chocolate, egg yolks, fish, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, bananas, soy products, mushrooms, wheat germ, and whole grains	300 mcg/day
Vitamin B9 (Folic acid)	Helps the body make healthy new cells; taken before and during pregnancy can help prevent major birth defects of the baby's brain and spine	Leafy greens such as spinach, dried beans and peas, sunflower seeds, oranges, asparagus, broccoli, liver, enriched cereal	400 mcg/day
Vitamin B12 (Cobalamin)	Necessary for the synthesis of red blood cells, the maintenance of the nervous system, and the growth and development of children	Animal products such as meat, eggs, dairy products, nutritional yeast, and fortified cereals	6 mcg/day

Labels: b-vitamins, balanced diet, Dairy, eating healthy, eggs, FitSugar, supplements, Vitamins, Whole grains

Wheat germ can be a healthy addition to a diet as it is packed with important B vitamins - such as folate, thiamin, and vitamin B6 - and the minerals zinc, magnesium, and manganese. It also has a high oil content and subsequently a high amount of vitamin E, an antioxidant that helps protect the oil in the wheat germ from quickly becoming rancid. Vitamin E functions in a similar manner as a fat-soluble antioxidant in the human body where it helps protect fat-containing substances including cell membranes, brain cells, and fatty molecules such as cholesterol from damage by free radicals.

While wheat germ provides the important nutrients described above, it's important to remember that wheat germ is not a food per se. It's a single part of the wheat grain that's been removed through factory processing and it does not digest or metabolize in the same way as the whole, natural grain. Many of the World's Healthiest Foods can be combined to provide the same nutritional benefits as are found in wheat germ, without losing the optimal value found in whole, natural foods.

In addition, research on wheat germ has shown that it contains a particular lectin, called wheat germ agglutinin (WGA), which may be especially tied to wheat allergy. A person with very mild wheat allergy - who might not have problematic symptoms from consumption of the whole grain - might have more problems with isolated wheat germ for this reason. Wheat germ is also considered a high-oxalate food, with more than 10 milligrams of oxalic acid per tablespoon.

Wheat germ purified from certified organic wheat would always be your best choice of products here should you choose to consume wheat germ. Refrigeration of this product is recommended since the nutrients in wheat germ are more exposed to possible damage than they would otherwise be when residing inside of the whole grain.

Source

Labels: b-vitamins, healthy food, Vitamin E, wheat germ, Whole grains

Chromium (broccoli, grapes, oranges, grains)

Several studies have shown that chromium supplementation can improve depression symptoms, particularly in people who experience carbohydrate cravings along with altered mood (chromium is a blood sugar stabilizer). Take 300 mcg of chromium per day.

Folic acid (rice, beans, oranges, greens) and B12 (salmon, eggs, milk)

People with B deficiencies are more likely to have severe depression symptoms. Take 800 mcg of folic acid and 1 mg of B12 per day.

Magnesium (wheat and oat bran, brown rice, nuts, molasses)

Involved in many enzymatic reactions that control brain function; helpful for mood disorders, including PMS and bipolar disorder. Take 300 mg of magnesium per day.

Omega-3 fatty acids (oily fish, walnuts, flaxseed oil)

Build healthy brain cell membranes and help facilitate neuron-to-neuron communication. Take a supplement that includes a total of 650 mg EPA and DHA daily.

Zinc (oysters, lean meats, beans, nuts, oatmeal)

Helps metabolize omega-3 fatty acids in the brain. Studies have implicated low zinc levels in postpartum depression and other depression symptoms. Take 25 mg zinc per day (often found in a multivitamin).

Source

Labels: b-vitamins, chromium, depression, essential nutrient, folic acid, good mood, magnesium, nutrition, Omega-3s, zinc

Hair growth is affected by many factors, including genetics, age, medications, diseases, and yes, your diet. Like your nails, hair requires a nutrient-rich supply of blood to its follicles. A very low-calorie diet could slow its growth and even cause hair loss. But don't be alarmed by occasional fallout―most of us lose 50 to 100 strands a day.

For the healthiest hair (and body) possible, you should eat a well-balanced diet that includes:

• fatty acids (found in flaxseed oil and cold-water fish like salmon);
• zinc and copper (found in fish, shellfish, meat, and poultry);
• B vitamins (found in eggs, dairy, meat, and whole grains);
• selenium (found in cruciferous vegetables).

Also, keep your hair expectations in check. Typically, healthy hair grows only a half-inch each month, and growth slows with age. In addition, each strand of hair has a life cycle―the length of time it takes to reach maturity, fall out, and be replaced by a new hair―which varies from person to person. If your hair's average life cycle is only two years, it's doubtful that you'll ever have waist-length hair, which would take about six years to grow from a short hair cut.

Source

Labels: b-vitamins, copper, David Zinczenko, eating healthy, fatty acids, healthy diet, healthy hair, selenium

Did you know that a 5-ounce serving of crimini mushrooms contains only 31 calories and is a great source of all of the B vitamins?

B vitamins are essential for reducing cholesterol levels, helping to prevent Alzheimer's and cardiovascular disease, and for energy production. Crimini mushrooms are an excellent source of riboflavin, pantothenic acid and niacin, as well as a very good source of thiamin and vitamin B6, and a good source of folate, all of which are B vitamins necessary for carbohydrate, protein and fat metabolism. Riboflavin (vitamin B2) plays at least two important roles in the body's production of energy. It is part of a molecule that allows oxygen-based energy production to occur. It is also necessary for the recycling of glutathione, an internally produced antioxidant that protects our energy-producing mitochondria from oxidative damage. Pantothenic acid (vitamin B5) also plays an important role in the prevention of fatigue since it supports the function of the adrenal glands, particularly in times of stress. Niacin (vitamin B3) is necessary for the conversion of the body's proteins, fats, and carbohydrates into usable energy. Although most of us enjoy mushrooms as a tasty addition to many recipes, we seldom recognize them as a powerhouse of nutrients. So, enjoy crimini mushrooms as a part of your Healthiest Way of Eating, not only for their great flavor, but also for their energy-boosting nutrients!

Source

Labels: adrenal glands, b-vitamins, crimini mushrooms, eating healthy, mushrooms, niacin, riboflavin, stress

Take B. You need B vitamins for your mitochondria -- the parts of your cells that turn food into energy -- to do their job. Unfortunately, 99% of us don’t get enough from our diets. B ut most of us absorb the B vitamins well (either in liquid or pill form), so it’s a good idea to take a multivitamin in the morning and the evening (twice a day to keep stable levels) to keep you energized. Also, get your B level checked once a year. You may be the rare person who needs a yearly injection of vitamin B, because you don’t absorb it well from your stomach and intestine. This handy tool will help you find the best food sources of B6, B9, and B12.

Go green. Green tea has been shown to have the highest content of polyphenols, which are chemicals with potent antioxidant properties. Because green tea leaves are young and have not been oxidized, green tea has up to a 40% polyphenols content, while black tea contains only about 10%. Another interesting note: Although green tea has one-third the caffeine of black tea, it’s been shown to yield the same level of energy and attentiveness. Fortunately, these come in more even levels than other caffeinated drinks, which can cause ups and downs. Just don’t drink milk with it: The casein in milk has been shown to inhibit the beneficial effects of tea. Try these delicious green tea beverage recipes.

Go Peruvian in the morning. Tribesmen in the mountains of Peru get energy by sucking on maca (Lepidium meyenii) plants. This turnip- or radish-shaped vegetable from the mustard family has been used as food and medicine to promote endurance and improve energy, vitality, sexual virility, and even fertility. The data on its increased energy effects seem strong, but the reported side effect is insomnia. You can find it in a powder form at many stores (Whole Foods, etc.) or from reputable dealers on the Web. Add 1 teaspoon (that’s the dose in the studies) to blender drinks, pancakes, or other food products. T he teaspoon keeps you going all day long. Or you can take it in 1/2-gram pills twice a day.

Scoop up, power up. The real nutritional hero: ribose. This special sugar is made in your body and doesn’t come from food, but you can get it in a supplement; it helps build the energy blocks of your body. Of all the things you can do to combat the effects of knee-dragging fatigue, taking a daily ribose supplement is the one that seems to really turbocharge some people who have diseases associated with low energy. (The only side effect is that some people feel too much energy.) The data aren’t good enough to recommend ribose for everyone. But if you want to give it a try, start with 500 mg 3x/day for a week or so until you get used to the taste (or find a smoothie, coffee, or tea to put it in). Then, go to 5g 3x/day for 3 weeks to get a sense of the effect. After that, you can scale back to 5 grams twice a day.

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Labels: b-vitamins, energy, green tea, maca, ribose, supplements

Choline is part of the B vitamin complex. But researchers estimate the average choline intake in the U.S. is only about 315 mg per day – well below the recommended adequate intake (AI) of 425 mg per day for women and 550 mg per day for men. This is a concern because choline deficiency can play a role in raising homocysteine – the amino acid that promotes plaque buildup on artery walls.

What can high-choline foods do for you?

• Keep your cell membranes, the gates through which nutrients enter and wastes leave your cells, functioning properly
• Allow your nerves to communicate with your muscles
• Prevent the build-up of homocysteine in your blood. Homocysteine is a harmful compound that is associated with cardiovascular disease and osteoporosis.
• Reduce chronic inflammation

What events can indicate a need for more high-choline foods?

• Fatigue
• Insomnia
• Poor ability of the kidneys to concentrate urine
• Accumulation of fats in the blood
• Nerve-muscle problems

Food sources of choline include soybeans, egg yolk, butter, peanuts, potatoes, cauliflower, lentils, oats, sesame seeds and flax seeds.

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Labels: b-vitamins, choline, eating healthy, fatigue, healthy diet