The Happiness Diet: What Foods Can Perk You Up?

Doctors have long acknowledged that there is a strong correlation between the food that you eat and the way that you feel. Diet and nutrition is a vital part of improving your mental wellness and wellbeing, and this link between food and mood can have far-reaching consequences.

 

Your body produces a hormone called serotonin, which is known as the ‘happy hormone’ as it boosts your mood. There are certain foods that boost the body’s production of this hormone, and you should aim to include these in your diet as much as possible.

 

An amino acid called tryptophan is converted by the body into serotonin, and this can only be obtained through food supplements. Serotonin then works with noradrenalin and dopamine to help to improve mood, reduce stress and promote relaxation.

 

Studies have also found that foods with high levels of vitamin B12 and magnesium also help to trigger the ‘feel good’ sensation in the body by releasing those all-important chemicals.

 

Cottage cheese is actually one of the best foods to eat if you want to improve your mood. It may not seem very appealing, but it is absolutely loaded with tryptophan. This can be especially beneficial for women suffering from PMT, as the tryptophan (and resulting serotonin) has been proved to reduce aggression in women who are premenstrual, and can also reduce mood swings, irritability and tension.

 

Spinach is another surprising candidate. It has high levels of magnesium, making it a great food to help ward of feelings of depression, anxiety and fatigue. It protects the brain from ammonia and helps to relax the blood vessels, too.

 

You also now have a cast-iron excuse to order the lobster next time you are out for dinner, as Shellfish are packed with the vitamin B12, which is great for reducing obsessive-compulsive behaviour and helping to beat sleeplessness or feelings of aggression.

Categories: body, diet, Food, Happiness, high levels, mood, nbsp, Serotonin, vitamin B12

Sex God: Could These Vitamins Amp Up Your Sex Life?

There are three wellness concerns men tend to have when trying to achieve the pinnacle of sexual health and wellbeing: an enthusiastic libido, a similarly enthusiastic erection and – depending on your procreative goals – super-sperm. However, if you have plans for an intimate evening, factors like antidepressant use, ageing and more can get in your way. While there isn’t always something you can do to ensure you have great sex every night, you can get your sex life in better shape with a better diet. Not only does eating plenty of healthy food mean you’ll look better when the clothes come off; it also holds sway over what’s underneath them. So which vitamins can boost your sex life, and where can you find them?

 

1. Vitamin C: While this vitamin is best known for boosting immunity and fighting off scurvy, it also enhances your blood flow. For guys, this is important for getting an erection, as the vitamin C found in lemons, oranges, peppers, potatoes and strawberries helps get the blood where it needs to be, and enables your penis to somehow accommodate it. Moreover, vitamin C can help you get rid of a urinary tract infection (UTI). Just make sure you don’t consume more than 2,000 milligrams – 90 is optimal – as I think you’ll agree that nothing ruins the mood quite like diarrhoea.

 

2. Folate: This vitamin is also known as vitamin B9, but you may have also heard it referred to as folic acid. This isn’t just a synonym because scientists can’t decide on a name; rather, folate is the natural vitamin you’ll find in foods, while folic acid is the man-made version that is found in supplements. If you and your partner are trying to conceive, it’s also important for her to get plenty of this B vitamin, as consuming folate or folic acid as early as possible during the pregnancy will greatly decrease your baby’s chances of serious birth defects, such as spina bifida. For men, some studies have shown a connection between folate/folic acid and a reduction in abnormal sperm, while others have even found that, when combined with zinc, vitamin B9 can help increase your sperm count. Sources of this vital vitamin include peas, asparagus, avocado, bananas, papaya, cantaloupe and tomato juice.

 

3. Vitamin E: This vitamin has shown in some studies to improve sperm activity, and it also has other benefits you’ll love. Vitamin E is an antioxidant – which helps prevent diseases – and it also strengthens your immune system and prevents dangerous blood clotting. The easiest way to get vitamin E into your diet is to snack on it with yummy and healthy munchers like almonds, peanuts and sunflower seeds.

 

4. Vitamin B12: Also known as cobalamin, vitamin B12 takes care of your nerves and blood cells, as well as keeping you from experiencing anaemia. Anaemia is a condition in which you feel incredibly tired and weak and gives you a lovely ghostly pallor – so there’ll be no tumble between the sheets for you tonight! You can only get vitamin B12 from animal foods – such as lamb, liver, sardines, clams, beef, eggs and some cheeses – which means you’re at risk for B12 deficiency if you’re a vegan. While there isn’t enough scientific evidence yet to determine whether B12 supplements can fight male infertility, studies are being done on the use of vitamin B12 supplements in men with fertility issues.

 

5. Vitamin B3: Vitamin B3, or niacin, helps make sex hormones and improves your circulation. It also regulates things like sleep patterns and erectile dysfunction, which means it’s time to stock up on beetroot, red meat and milk.

Categories: b12 supplements, better sex, Blood, folic acid, men, nbsp, sex life, vitamin, vitamin B12, vitamin b3, vitamin b9, vitamins

Top Foods for Strong and Silky Hair

Strong, lustrous locks are the desire of every woman, and you only need to see the expense of shampoos, conditioners and serums to see the extent they’ll go to to achieve it. After a while though, shampoos can only go so far. Your diet is the best way to create stronger and more beautiful hair, by providing it with the nutrients it needs to grow stronger from within. A well balanced diet can provide these vitamins and minerals to develop luscious, enviable hair. Supplements can sometimes backfire as they don’t really give you everything that you need. The following foods could be just the ticket though, as well as providing the rest of your body with a boost as well.

 

Green vegetables

Green, leafy vegetables are fantastic sources of vitamins A and C, which helps your body to produce sebum for shiny and healthy hair. They also provide the body with iron and calcium, which are beneficial to the body. You can include broccoli, spinach, cabbage and lettuce for your daily dose of these nutrients. Spinach, in particular, is great for your hair. It’s nutritional profile includes vitamins E and B6, carotene and folates. The iron in this vegetable can help the body to carry oxygen around the body, and to the hair, and works especially well when consumed with vitamin C.

Beans

Legumes are the way forward if you’re trying to improve the condition of your hair. All varieties of beans are good for you, providing fibre, vitamins and iron. Biotin can also be found in them and this is perfect for people who have brittle hair. They can be eaten on their own, in soups and stews, or mashed as a tasty alternative to regular potato mash.

Dairy products

Dairy produce such as milk, cheese and yoghurt provide calcium which is vital for your hair health. However, in order to be good for your health they need to be low in fat. Dairy also offers casein which is high in protein, to build your strength. Try eating a yoghurt or some cottage cheese as a snack instead of some crisps for a healthier choice, both for your wellbeing in general and your hair.

Salmon

Any food item which contains omega-3 fatty acids can be considered a great move for your health and your hair. Salmon is one such ingredient which is considered the holy grail in the beauty world – these essential oils are great for your health, keep your skin supple and boost your hair’s lustre. This delicious food also includes iron and vitamin B12 which supports the health of your hair and scalp. If you’re vegetarian or simply don’t eat fish, you can substitute this for a few tablespoons of flax seeds over your salad or as a snack for your dose of omega oils.

Eggs

Eggs are rich in protein and as such as brilliant for your hair. The proteins in eggs are easily digested by the body, so you’ll get the benefit early on – they also have vitamin B12, B2, iron and folates in them for even more benefits to your health. Try substituting your cereal a few times a week for a filling egg breakfast. Try to avoid fatty fried eggs though, as this will outweigh the benefits of the eggs themselves.

Poultry

Turkey and chicken are lean meats, so you can benefit from the high quantities of protein without worrying about the fat. They also provide iron which has a high degree of bio-availability, meaning that you body will get the rewards of these ingredients immediately.

Categories: body, diet, Eggs, hair, hair salmon, health, iron, vitamin B12, vitamins

What Are The Symptoms Of Vitamin B12 Deficiency?

The main cause of anaemia is a lack of vitamin B12 in your blood – pernicious anaemia is a condition where the body can’t absorb vitamin B12, which leads to a deficiency. This is the most common cause of vitamin B12 in the UK which is easily treated with regular injections of the vitamin. Blood is made up of a combination of red blood cells, white blood cells, platelets and proteins. The red blood cells are made in the bone marrow, of which millions are released every day into the bloodstream. The body needs a constant supply of red blood cells every day in order to replace those which have broken down. These contain a chemical known as haemoglobin, which binds to oxygen to transport it from the lungs to elsewhere in the body. In order to make this effectively within the body, you need to have healthy bone marrow, as well as nutrients such as iron and certain vitamins, including vitamin B12. If you’re suffering with anaemia, you will either have fewer red blood cells than normal, or you will have less haemoglobin in each red blood cell than normal. Whichever form you have, this will result in less oxygen being carried around the bloodstream – this can be caused by a number of things, from a lack of iron to a deficiency in certain vitamins. Many people don’t realise just how important vitamin B12 is, but experts agree that it is essential for life. Without it, the body can’t make as many new red blood cells which means your health will suffer. Vitamin B12 is found in milk, eggs, meat and fish, but not in fruit or vegetables. This is why many vegetarians or vegans suffer with anaemia and need to ensure that they get their source of vitamin B12 from other sources, such as supplements.

 

The symptoms to look out for which may highlight whether you have anaemia are tiredness, lethargy, feeling faint or becoming breathless. Though rarer symptoms, some people notice headaches, palpitations, altered taste, a loss of appetite, or tinnitus which is a ringing in the ears. You may also look pale, due to a lack of red blood cells in your bloodstream. Because vitamin B12 is so vital for your body’s health, you may find that other cells in the body are affected by anaemia – for example, some other symptoms include a sore mouth and tongue. If the problem is left untreated, you may also find that there are problems with your nerves, such as numbness, vision problems, unsteadiness, confusion, or pins and needles. Usually when you eat foods which contain vitamin B12, the vitamin binds with a protein called intrinsic factor in the stomach. The combined nutrient is then absorbed by the body further down in the gut, at the end of the small intestine. Intrinsic factor is made by the cells in the lining of the stomach and is vital in order for vitamin B12 to be absorbed.

 

Pernicious anaemia is an autoimmune disease and leads to the antibodies attacking the intrinsic factor in the stomach, which stops it attaching to the vitamin B12. Researchers are unsure why the body triggers this attack. This form of anaemia is generally diagnosed in people over the age of 50, and occurs more commonly in women than men. People who have other autoimmune diseases, such as thyroid or Addison’s disease, are more likely to develop pernicious anaemia. There are even stomach problems which can cause vitamin B12 deficiency. Though they’re uncommon, they include surgery to remove the stomach or end of the small intestine which means that vitamin B12 isn’t possible; some diseases which affect the stomach, such as Crohn’s disease; some conditions in the stomach may also affect the production of intrinsic factor, such as atrophic gastritis which causes the lining of the stomach to thin.

Categories: anaemia, stomach problems, vitamin B12

How Can You Spot A Vitamin B Deficiency?

Pernicious anaemia is the cause of vitamin B12 deficiency, which in turn is caused by a lack of glycoprotein known as intrinsic factor. Without this compound, the body can’t absorb vitamin B12 which is where deficiencies forge. it’s needed to convert homocysteine to methionine, which is one of the most important amino acids that are used to synthesise proteins. The body uses this vitamin in a number of ways, and a deficiency can lead to a number of processes slowing down or becoming impaired. For example, cell division is slowed without this vitamin. When this slows, red blood cells are enlarged and become misshapen, which means they are more likely to be destroyed by the immune system. There are a number of symptoms which highlight a deficiency, including gastrointestinal concerns and neurological problems. Here are some of the more common signs, some of which may be mistaken for other health problems.

Incontinence

Incontinence occurs when the individual can no longer hold urine, causing leakages to occur. This can be brought on by a lack of vitamin B12 in the body.

Chronic Fatigue

Vitamin B deficiency can lead to chronic fatigue, which is a persistent feeling of tiredness and extreme weakness in the body. This is due to the effect on the red blood cells, which can lead to a lack of iron in the body and, as such, as feeling of weakness and lack of energy.

Weight Loss

Weight loss can be brought on my inadequate quantities of B12 in the body, which means it can also lead to a number of health problems, such as weakness, gastrointestinal problems and sleeplessness.

Shortness of Breath

People often notice that when they have a vitamin B12 deficiency, they find themselves getting out of breath more easily and more regularly. This is because the B12 isn’t be absorbed properly in the body, so it leads to laboured breathing.

Tingling in Fingers and Toes

A tingling sensation in the fingers and toes can be down to poor circulation or a neurological problem. Often, simply getting the correct intake of B12 can help to treat this problem.

Forgetfulness and Confusion

Because of the neurological effects of a B12 deficiency, some people find that they become more forgetful than usual, or become easily confused.

Psychosis and Hallucinations

As previously mentioned, the impact on the neurological systems can lead to mental effects, such as psychosis and visual hallucinations in the more advanced stages of a deficiency in vitamin B12.

Tremors

Uncontrollable movements in the arms and legs can be seen in prolonged bouts of deficiency. This is due to the effect of B12 on the neurological health, which can lead to the nervous system being affected in this way.

Depression

When the body has been deprived for a long period of time, depression may set in. This can alter the mental state of a person if they go without adequate nutrition. This is because the neurological effects become stronger over time without B12 to combat them. Sometimes, this deficiency can be confused with other diseases such as Multiple Sclerosis, Alzheimer’s, Parkinson’s Disease and Amyotrophic lateral sclerosis, or ALS. Various tests are available to test your levels of vitamin B12 and to rule out any of the health problems associated with it. It’s vital that you eat a balanced diet that includes rich sources of this vitamin in order to combat this risk and to keep your body functioning properly. If you’re concerned about your levels of B12, or think you may be suffering from a deficiency, you should speak to your GP as soon as possible to rule out any concerns.

Categories: Deficiency, diet, vitamin B12

Puzzled by Pill Popping: Do You Need Supplements or Not?

Wellness experts are so at war over vitamin and mineral supplements that just listening to the debate can be damaging to your wellbeing. Some argue that popping vitamins is the easy way out to offset your poor diet habits, but others believe that you may not be as deficient in vitamins as you think. So, should you take supplements or not?

 

According to Dr. A K Gvalani, professor and HOD of general surgery, KEM hospital, ‘Your Recommended Daily Allowance of nutrients, found in regular, well-rounded meals, is enough to take care of your body’s nutritional requirement. Dietary supplement companies have marketed their products in a way that makes you feel compelled to take them. But unless you have undergone tests to figure out what you are deficient in, I’d advise against popping multivitamins.’

 

However, Dr. Purwa Duggal, head of nutrition at Fortis Hospital in Mulund, does recommend one multivitamin pill a day. She argues, ‘In today’s fast-paced world, taking a multivitamin helps address deficiencies that may arise later due to prolonged consumption of select food items. Also, pregnant and lactating mothers, the elderly, the lactose intolerant are prime candidates for supplements.’ But as more than a third of us here in the UK take supplements, surely these supplementers aren’t all young mums, old or lactose intolerant. Maybe it’s individual vitamins that have us heading for the supplement aisle.

 

Dr. Gvalani explains, ‘Omega-3 fatty acids help prevent heart disease and up life expectancy among the old, folic acid is a must for pregnant women to help prevent birth defects, and calcium and vitamin D are good for post-menopausal women to prevent bone-thinning and osteoporosis.’ Nutritionist Naini Setalvad adds, ‘B12 plays a crucial role in maintaining nerve tissue health and efficient functioning of the central nervous system. Although it’s found only in non-vegetarian food and dairy products, it’s not as if only vegetarians are B-12 deficient. One in four in the world is.’

 

The takeaway, then, is that you may need a specific supplement if you’re in a particular group of people, or you have a certain deficiency, but the best way to get your general vitamin needs is from your diet. Consult your doctor or a dietician for more information about your personal requirements.

Categories: Deficiency, elderly, vitamin B12

Three Supplements You Should Take Once You Turn 50

At some point in life, you stop hearing your mum tell you to ‘drink your milk to grow big and strong’, and start hearing your kids nagging you to ‘take your calcium pills to avoid osteoporosis.’ Wellness experts argue that it’s vital to take your vitamins past the age of 60, ‘as the absorption of nutrients and minerals and vitamins can decline,’ explains Dr. Mickey Barber, president of Cenegenics Carolinas. ‘We don’t absorb as efficiently as we once did.’

According to Barber, ‘Unless you’re growing your own food and it’s all organic, pesticide and hormone free, you cook all your own meals [and] you never eat out, you’re going to need at least a multivitamin.’ It’s impossible to get all the vitamins and minerals you need from every meal, but scary supplement studies can make you think twice about pill popping. So which supplements are safe and recommended to take when you’re over 50? (Providing you have your doctor’s blessing, of course!)

Firstly, for a natural health boost, you can’t go wrong with curcumin. This is a substance found in turmeric and Indian dishes, but you can also take it in supplement form. Barber says curcumin is ‘a powerful anti-inflammatory. There are some studies that show it can reduce [brain] plaques in those with Alzheimer’s disease.’ Likewise, Barber heartily recommends a vitamin B12 supplement once you’ve reached the half-a-century mark. He explains that vitamin B12 is ‘very important for neurologic function, cognition and memory,’ and people who have a B12 deficiency have been shown to suffer from dementia or peripheral neuropathy, which is numbness in your hands and feet caused by nerve damage.

Dr Barber adds, ‘It’s surprising to me how many Americans have poor GI health, especially people over 45 and 50. Some signs of it are constipation, bloating, gas [and] just a general feeling that you’re bloated in your gut.’ Several things, such as chlorinated water and antibiotics, destroy the good bacteria in your gut, which means that your body won’t be able to absorb any of your vital vitamins. Therefore, Dr Barber suggests over 50s take probiotics, which are supplements of live bacteria to replace the good bacteria the body can lose. You can lower your dose once your gut re-colonises.

Categories: curcumin, probiotics, vitamin B12

Can What You Eat Actually Affect How Well Your Brain Ages?

According to Vegetarian activist Dr. Neal Barnard, a clinical researcher and adjunct professor at the George Washington University School of Medicine, the chance of Alzheimer’s disease affecting your wellness comes down to your diet, rather than your genes. In his new book Power Foods for the Brain, Dr Barnard advocates for a complete avoidance of animal products, and few nutritionists would argue.

Dr Barnard’s beef with beef is that animal products contain saturated fat, which ‘has been pretty strongly linked to Alzheimer’s risk,’ he says. ‘There’s no good reason to eat it.’ He explains that saturated fat raises artery-damaging cholesterol, which contributes to the formation of beta amyloid plaques. These gunk-up your brain and are associated with Alzheimer’s disease. So, that’s what you should avoid; but what should you include in your diet to prevent your brain from declining?

Firstly, make sure you have a power plate at every meal. Your power plate should be broken down into four quarters, each containing a vital food group. You should have a quarter of the plate taken up with fruits, one quarter with grains, one quarter with legumes, and one quarter with vegetables. However, it’s not just the quantity, but the colour of the foods that’s important. Make colourful combinations of foods; combine sweet potatoes with kale or oranges with apples. This will ensure that you get a variety of vitamins and other plant chemicals that you need to promote good brain health.

When it comes to the legume quarter of your plate, get creative! This is a vegan’s main source of protein, but that doesn’t mean it has to taste dull and same-y. You’ve got a range of legume options, so pick from hummus, tofu, tempeh, beans, lentils, peas and more! Also, don’t forget the nuts and seeds. These can be easily sprinkled on your salads, grains, and morning oatmeal and will give you a brain-benefiting boost of omega-3 fats and vitamin E. Finally, skip the most of the supplements, but do take a supplement of vitamin B12. This vitamin is mainly found in animal products such as beef, turkey, and pork, but as your brain needs B12 to function properly, the book recommends taking a daily supplement of the vitamin.

Categories: brain function, vegan, vitamin B12

Why is vitamin B12 so important?

Vitamin B12 is one of the most controversial elements of the vitamin family – it wasn’t discovered until the 1960s and has since been found to be a useful treatment for anaemia, particularly a strain known as pernicious anaemia. It is unusual with respect to its origins, in that most vitamins can be created through plants and animals, yet no such creature or plant has yet to be found to produce B12. This vitamin is sourced exclusively from bacteria, yeasts and algae. As with most vitamins, it can occur in a range of forms and take on other names, such as cobamide, nitrotocobalamin and cobrynamide. Each of it’s alternative names contains a derivative of the word cobalt, as this is the mineral found in the centre of the vitamin. Most commonly, this vitamin is hailed for its involvement in the development of red blood cells. As they mature, they require information which is provided by DNA molecules. Without B12, the synthesis becomes defective and so does the information needed by the red blood cells. As a result, they become poorly shaped and oversized, beginning to function improperly over time, which can lead to a form of anaemia.

It is also used to develop nerve cells, though experts are not entirely sure how it is used for this function. There is a coating on the nerves which encloses them, known as the myelin sheath, which cannot form as effectively when there is a lacking of B12 in the body. The vitamin may play an indirect role in this process, but supplements have been shown to help reduce the pain and various symptoms of nerve disorders, suggesting that it could play a more pivotal role than first thought. Studies show that it can also be effective in helping the growth and repair of cells, as well as helping in the movement of carbohydrates and fat processing in the body.

Vitamin B12 is easy to source from your diet, as there are so many foods which contain it – it’s simply a case of knowing what to include in your diet. You can always take B12 as a supplement as well, if you’d prefer, but the best source really is your diet. Great vitamin B12 foods contain the healthiest dose of this nutrient, so stock up on the following.

Eggs

The yolk of a raw egg contains huge quantities of vitamin B12, and Goose and duck eggs also provide a hefty dose of this nutrient.

Cheese

Not all cheeses work for this, but Swiss, Parmesan, Feta and Mozzarella all contain it, so try to eat a small serving each day in order to contribute towards your daily intake.

Beef

Although there are many cuts which provide vitamin B12 in beef, the best source if chuck beef as this delivers the highest amount.

Lamb

You can source 60 percent of your recommended dose just from one shoulder cut piece of lamb, making it an excellent source of vitamin B12.

Shellfish

It doesn’t matter whether it’s raw, grilled or steamed, there are plenty of varieties of shellfish which could provide you with vitamin B12, including mussels and clams which are loaded with this vitamin.

Caviar

Keeping in line with the fish theme, caviar is a great source – it can provide more than 10 times as much vitamin B12 as chicken eggs!

Seafood

There are plenty of species of fish which could provide you with your daily dose, but crabs, lobster and octopus are just some. Although they aren’t foods you’d eat every day, you should try to incorporate them into your meals if you’re deficient in this vitamin.

Milk

Possibly the simplest way to get vitamin B12 into your diet regularly, milk is loaded with this nutrient. In addition, many cereals are fortified with vitamin B12, so simply by having your breakfast cereal each morning, you’re supplementing the vitamin B12 in your body with a healthy daily dose.

Categories: B12, Benefits, diet, vitamin B12