Food for a Healthy Immune System and for Overall Good Health

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Focusing on food for a healthy immune system can increase overall good health and nutrition. Foods that build your immune system are rich in vitamins, minerals, trace elements and omega-3 fatty acids. Including these foods in your weekly diet can improve your energy levels and decrease the number of colds and other bugs that you get every year.

Some people rely on daily multi-vitamins and dietary supplements, instead of food for a healthy immune system and good supplements are always a good idea. It is not always possible to eat the right foods in the right combination every day. For instance, you may think of oranges or orange juice when you think of foods that build your immune system, but oranges are not the only foods that contain Vitamin C. And if you don’t have enough calcium and magnesium in your diet, then your cells cannot efficiently absorb Vitamin C. Complicating things further, if you drink a glass of orange juice and a glass of milk, then the acidic content of the juice can sour the milk, leading to stomach upset.

People who have frequent heartburn or are lactose intolerant may not be able to include either orange juice or milk in their diets. Citrus fruits are highly acidic and trigger heartburn in many people. Regular milk causes bloating, pain, gas and diarrhea in people who are lactose intolerant. So, what is a person to do?

Crabmeat, lobster and oysters are all rich in calcium, magnesium and vitamin C. Salmon is an important food for a healthy immune system and is often referred to as a “super food” by dieticians and nutritionists, because it contains numerous vitamins and minerals, plus a healthy amount of omega-3 fatty acids, believed to be beneficial in preventing heart disease, cancer and arthritis. Broccoli, tomatoes, peaches and apples are good sources of Vitamin C and are all foods that build your immune system. Broccoli is another food that contains numerous vitamins and minerals, including Vitamin C, calcium, magnesium and selenium. Not familiar with selenium?

Selenium is an essential trace mineral that may not be included in your daily multi-vitamin, but very important to human health. It is essential to proper immune system function, as well as numerous metabolic pathways. Remember chicken soup? Chicken is another good source of selenium and is one of the foods that build your immune system strength.

Like mushrooms? Researchers studying foods that build immune system strength by increasing white blood cell counts learned that shitake mushrooms worked. The study concluded that beta glucans found in edible mushrooms increased white blood cell counts. White blood cells are primary infection fighters. Don’t like mushrooms? Beta glucans are biologically active compounds found in numerous plant foods and some immune system dietary supplements.

By Patsy Hamilton

Posted in Food and Drink

Hair Care Tips – 5 Great Foods For Healthy Hair

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The science is relatively simple: in order to have healthy hair, skin and nails, you must eat a healthy well balanced diet. More specifically, for the healthiest hair you need a diet rich in protein, iron, vitamin A, B – 12, omega 3 fats, zinc, folic acid, selenium and biotin.

This is a fairly short list, and there is such a wide variety of tasty foods that you should never have any issue with including each of these essential elements into your healthy hair diet.

Once you know which vitamins and minerals you need, you can quickly compile a reasonable list of tasty foods with variety and map out a diet.

Lets first identify what each of these dietary components does for your hair, then we can identify the foods that contain them.

Why Do these Nutrients Help the Hair?

B – 12 – Promotes a healthy scalp and prevents dandruff. B – 12 also helps the body to absorb iron.

Biotin – Promotes cell regeneration and thickens hair strands.

Protein – Promotes growth and hair strength

Vitamin A – Promotes cell growth by helping the body to process protein and absorb calcium.

Iron – Strengthens hair growth and helps to prevent hair from falling out.

Folic Acid – Promotes cell renewal and therefore promotes growth.

Selenium – Aids in the production of sebum, the natural oil produced by hair follicle.

Zinc – Prevents shedding, promotes hair growth, and helps keep hair shiny with its natural color (prevent graying).

5 Healthy Hair Foods

Eggs – Eggs provide a simple source of protein, biotin, selenium and iron. Starting each day off with one or two boiled eggs with the yolks can be an excellent way to add these essentials to your daily plan.

Salmon – Salmon is one of the best natural dietary sources of omega 3 fats. It is also an excellent source of protein, B – 12 and iron.

Kale – Green leafy vegetables provide iron, calcium and vitamin A. In particular, kale is an extraordinary source of all of these healthy nutrients and more. It is one of the darkest green vegetables, and therefore contains high concentrations of the nutrients that it contains.

Poultry – Eat chicken and turkey for protein, but also for zinc and iron.

Black Beans – Legumes and beans provide protein, iron, zinc and biotin. Black beans, in particular, are a high performing super bean with high concentrations of nutrients.

Supplements

Of course, it is not enough to simply eat these vitamins and minerals, you must eat enough of them. Given this, it is reasonable to incorporate a Hair and Nail supplemental pill or other multi – vitamin into your daily routine to ensure the you get enough of each of these vitamins and minerals. One down – side to these supplements is that they are often quite large and hard to swallow. A simple solution to this is to also pick up a pill cutter when you purchase the supplements. Specific hair and nail enhancing formulas also often have a very strong and unpleasant odor to them. There’s not much you can do about this other than to hold your breath and swallow!

By Imani Brown

Posted in Health and Fitness

Good Foods For Healthy Joints

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Changing some of your daily eating habits can affect your overall health. This is probably something that you already knew. Did you know changing some of the foods you eat daily can promote healthy joints and prevent joint conditions such as Arthritis and Osteoarthritis? Everyone in today’s world seems to think they can just take pills for everything. While you can take pills, wouldn’t you rather change your food intake and do things the nature way? There are lots of foods out there that can help prevent many medical conditions out there. Here are some great foods for healthy joints.

Glucosamine

This compound is found naturally in the body. This compound produces glycosaminogly can which is a molecule that is used to repair cartilage. So if something happens to your cartilage, your body will start to repair its self, as long as you have enough glucosamine in it. The older you get, the less your body can make Glucosamine. So you should do all that you can to help your body out, the natural way. The following foods contain glucosamine.

-Shrimp Shells
-Lobster Shells
-Crab Shells
-Most sports drinks
-Sweet Almond Oil

Manganese

This is a co-factor that helps in the process of building cartilage. Adding manganese into your diet will help the glucosamine in your body. Adding extra manganese will speed up and increase the productivity of this. The following foods contain Manganese.

-Beans
-Whole Grain Breads
-Whole Grain Cereals
-Milk
-Seafood
-Dark Leafy Vegetable
-Nuts

Omega 3 fatty Acids

This is something that you can only get through food or other supplement. Your body does not produce this. This means, if this is not included in your diet, then you will not have any of it in your system. These provide an anti-inflammatory effects which helps with pain and swelling. When your joints become inflamed, they can become very painful. Why not change your diet some rather then taking a Motrin. It also can help improve your blood flow. The following foods contain high counts of Omega 3 fatty acids.

-Salmon
-Cod
-Cod liver oil
-Flax seeds
-Walnuts
-Egg yolk
-Trout
-Sardines

Vitamins C & E

Vitamin E is an antioxidant. It slows down the aging process and works with Vitamin C. It enhances and protects Vitamin C. These two vitamins are often found together in foods, and they work together in your system. If you don’t have one, then the other one cannot complete its job. So eating foods that are enriched with both vitamins are idea. Vitamin C , which is also known as the most famous vitamin, helps your body form collagen. Collagen is a protein that is found in your bones, tendons and cartilage. They also state that it can pro long your life as well. The following foods contain both vitamin C & E.

-All Citrus Fruit
-Tomatoes
-Strawberries
-Cabbage
-Kiwi
-Potatoes
-Watermelon
-Broccoli
-Cantaloupe
-Papayas
-Corn
-Nuts
-Oats

These are just some of the foods for healthy joints. Other things such as Chondroitin, MSM and Silicon can also be found in foods for healthy joints.

Adam Leeds is an accomplished niche website developer and author.

By Adam Leeds

Posted in Health and Fitness

Foods for Heart Health

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A strong heart is very important to your overall health. The heart is an organ that is also an amazing muscle. It is the source of life and provides oxygen to the body. It acts as a pump that provides blood to the body by adjusting the flow and pressure of blood volume. The leading cause of death in the U.S is heart disease. 40% of deaths of people between the ages of 65 and 74 are from heart disease. Heart disease costs the government over 300 billion annually.

The heart can beat over 100,000 times per day. It can pump upwards of 1800 gallons of blood through the blood vessels, which if stretched can exceed 60,000 miles. Those are truly astounding facts about the miraculous job that our heart does for us on a daily basis. As we get older, our heart will compensate by adjusting to age. It will compensate for arterial plaque buildup by working harder to get the blood through vessels that are now narrower than when we were younger. This extra work on the heart’s behalf can have serious health effects. For instance it can raise blood pressure. However, by doing so, we become more susceptible to heart problems as well as other diseases. There are certain foods that are very helpful to good heart health. We need to eat the right foods to protect this precious organ in order to allow it to operate at its peak efficiency

Foods for heart health: There are foods that are very healthy to incorporate into your diet to protect the health of your heart. Always strive to eat whole foods and avoid eating processed foods as much as possible. When shopping in the grocery store, a good rule of thumb is to shop the outer aisles. These are the areas that have fresh produce, meats and seafood. The inner aisles of the store stock all of the canned and processed food items.

Berries: Berries are very heart healthy. Blueberries particularly are so. Dark blue colored fruits contain the antioxidant known as “anthocyanin”, which is very good for the cardiovascular system. Additionally, blueberries contain vitamin c and fiber.

Cayenne Pepper: This powerful herb contains capsaicin. It has been referred to as the “king of herbs” as it has numerous health benefits. It is a source of vitamin A. Cayenne pepper is beneficial to your heart because it can increase blood flow. Increased blood flow can help keep your blood pressure levels normal which will protect your heart from damage. Some research has been conducted suggesting that cayenne may also reduce cholesterol levels as well as decrease inflammation. Inflammation is very dangerous because it can cause arterial plaque buildup. You can enjoy cayenne pepper as a flavorful spice in many dishes and.

Oats: Oats are a nutritious and delicious way to start the day. They are high in fiber as well as vitamins and minerals. They are also high in omega-3 fatty acids. Oats have been shown to lower bad cholesterol or LDL levels and help keep heart arteries clear. A great heart healthy breakfast could be a bowl of hot oatmeal with blueberries or bananas. Always try to eat the steel cut variety of oats over any instant oats as they have more fiber.

Spinach: One of the most nutritious of all the green vegetables, spinach has a good reputation for heart health. Spinach is rich in vitamins and minerals including, folate, nitrate, calcium and potassium. More importantly it contains CoQ10 which is vital for the health of the heart as well as the muscles of the human body. Spinach is one of only two plants that actually contain CoQ10.

Omega-3 Fatty Acids: Omega-3 fatty acids are very important to heart health. There is much discussion on the importance of fruits and vegetables to overall health. Omega-3 fatty acids hold their own vital place to the health of the heart. They are a polyunsaturated fat that can help reduce triglycerides as well as lower blood pressure. They help to increase the good cholesterol levels, known as HDL and have anti-inflammatory benefits as well. Some of the best sources come from cold water fish such as salmon and tuna. There are also plant based oils such as flaxseed and canola that are rich in omega-3 fatty acids. You should aim for 2-3 servings of cold water fish weekly for the heart health benefits. Salmon: This is an ideal fish in so many ways. Fatty fish such as salmon will help strengthen your immune system with all of its heart healthy benefits.

Clearly the health of your heart is extremely important. You have many choices when it comes to your diet and nutrition. By choosing wisely and eating foods that are nutritious and heart friendly you can reduce your risk of heart disease. Remember whenever beginning any dietary or lifestyle changes, always consult with a medical professional, particularly if you are taking prescription drugs or suffer from any disease or ailment.

The Issels Medical Center in Santa Barbara, California is a world renowned alternative cancer treatment center. The Issels Treatment is an Integrative Immunotherapy program with a 50 year history. Founded in 1951 by a pioneer in integrative cancer medicine, Dr. Josef Issels, MD., a German oncologist, The Issels Medical Center in Santa Barbara, California treats patients with all natural non toxic therapies for a variety of health conditions including cancer.

By Tina C. Loren

Posted in Heart Disease

The Best Foods for Good Dental Health

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“Eat to live, don’t live to eat,” I’ve been told more than once. While I do my best to watch what goes on my plate and eventually into my mouth, I don’t always consider the effect of certain foods on my dental health. Thinking about it now, I find it odd, given how we eat. As children, the dangers of eating too much sugar are drilled into our heads, and we’re warned to go easy on chewing gum (and not to swallow it). School posters of food pyramids tout which foods benefit which parts of the body, but what can we eat that also contributes to healthy, strong teeth?

Next time you hit the grocery store in order to restock the pantry, pay attention to nutrition labels, and consider adding a few dental-friendly snacks to your cart. Here are a few suggestions to whet your appetite.

1) Cheese and dairy products. If you are tolerant of lactose, try adding some yogurt, mild cheeses, and milk to the menu. Foods rich in calcium are believed to help tooth strength and brightness.

2) Lean proteins and nuts. The phosphorus found in certain protein-rich foods can prove helpful in restoring minerals to your teeth, and in turn protecting the enamel.

3) Low-acidic fruits. An apple a day keeps the doctor away, and one might argue enough apples help during dental visits. The crunchiness of the fruit helps work your teeth as you chew, and the water content acts as a buffer that protects your teeth from acid.

4) Water. You should be drinking at least eight glasses of water daily, regardless. Water hydrates the body and is perhaps the best liquid to drink for maintaining healthy teeth. If you enjoy soda, coffee, and tea, however, try to limit the consumption and don’t feel silly about bringing a toothbrush to work for use after lunch.

What About Sweeteners?

You may ask, what about diet soft drinks and pink packets for coffee and tea? Technically they are not sugar, but are artificial sweeteners as bad or worse for your teeth? You may wish to consult with your dentist about whether or not sugar substitutes are as damaging to enamel. Some non-sugar sweets may contain honey, stevia, agave, or other ingredients that may not sit well with you health-wise, so it’s best to check.

Regardless of what you eat or drink, take care of your teeth through daily brushing and flossing, and smile!

By Kathryn Lively

Posted in Food and Drink

Healthy Food for Pregnant Women – Top Tips You Have To Try

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Eating healthy during pregnancy is vital for your baby. No more junk food or fat meat is allowed when you prepare to become a mother. Pregnancy means a lot of responsibility, but if you are able to make some sacrifices, it is really worth it. The foods you eat during pregnancy build a healthy body and strong immune system for your baby. It’s truly rewarding to see you have brought a strong and healthy child into the world.

Following a healthy eating regime, it’s something every pregnant woman should do. Any diet plan includes a list of foods that are highly recommended and others that should be avoided. Before following a diet plan, it’s better to see a specialist. Taking into account your medical history, a specialist can advise you on what specifically you should go for. When you are pregnant, it’s essential to include in your diet, foods that contain calcium, iron, vitamins, fibers and minerals. Don’t ever say no to healthy food such as brown rice, grain pasta, wheat bread, cereals, poultry, fish, egg and nuts.

For vitamins, you should eat fruits such as melons, grapes, apples, bananas, peaches, oranges and strawberries. For your health and your baby’s health do eat vegetables such as spinach and lettuce. The principle of any diet plan is not to starve. If you feel like eating, go ahead and eat healthy food. Staying hungry during pregnancy does no good to your baby’s development. You should give up caffeine, nicotine, alcohol if you don’t want a baby with birth defects or malformations.

Do healthy diet plans specially designed for pregnant women have benefits?

Diet plans do have a lot of benefits. First of all, if you stick to it, you assimilate all nutrients needed for a perfect development of your baby. When you have a diet plan, the risk of eating unhealthy food is lower than when you have no plan at all. What’s more, a healthy diet regime helps your baby have a normal weight at birth.

Another advantage is that the complications after birth are dramatically reduced. Symptoms such as fatigue, sickness and emotional fluctuations are simply diminished. Healthy eating during pregnancy leads to speedy recovery after birth. Your body recovers in a short period of time and you will be able to take care of your new born sooner than you think of. Healthy diet plans specially designed for pregnant women really give results. All you have to do is to stick to it.

Do you enjoy cooking? During pregnancy, just forget about cooking. The key to a healthy diet is to reduce cooked food as much as you can. Raw food contains more nutrients than cooked food. If you cannot enjoy eating raw food, you should choose cooking methods that retain nutrients. For example, instead of boiling vegetables you can steam them.

Pregnancy is about staying healthy. Make the best decisions concerning you diet plan during pregnancy and you’ll enjoy life together with your healthy and happy new born.

By Susan Johannsen

Posted in Healthy

Choosing Food For Brain Health

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Fascinating findings regarding food for brain health. How you eat might just have an impact on the health of your brain.

So, what’s best for the brain? A new study finds that a diet that regularly contains lots of specific vitamins (B, C, D, E) as well as omega-3 fats, while being low in trans fats, is best for the brain. Older subjects who ate like this were found to have less shrinkage in the brain (linked with Alzheimer’s), and got higher scores on tests of thinking ability than those who had less nutrient rich diets.

Earlier research has intimated that following a diet that’s good for the heart is also beneficial to the brain as well, but this latest study did things a little differently. They used blood samples (rather than diet questionnaires) to determine the foods eaten and nutrient levels of those who participated.

According to the researchers, the combination of B vitamins, vitamins C and E (both antioxidants)and vitamin D gave the best in terms of nutrients found in the blood and healthy brain aging for the study population.

Natural sources of these nutrients include:

- B vitamins: dairy products, including milk, whole grain cereals, bread enriched with these nutrients and peanut butter

- Vitamin C: fruits and veggies

- Vitamin E: nuts and oils

- Vitamin D: fatty fish like salmon, fortified milk

Diets with lots of omega-3 fatty acids were also found to be beneficial for the brain.

And when it comes to the worst diet… the findings weren’t all that surprising. A diet that is loaded with trans fats, most often found in fast foods and packaged baked foods and snacks, is the most troublesome in terms of keeping the brain healthy.

The study subjects average age was 87, and they didn’t have risk factors that are known to up the chances of thinking and memory problems – things like diabetes and high blood pressure.

Beyond the blood testing, the subjects also had to sit memory and thinking ability testing. 42 of them had MRI scans, which measured their brain volume. A smaller brain volume is linked to declines in the ability to think that are known to be a part of Alzheimer’s disease.

The team examined 30 nutrient biomarkers in the samples, and those that were most often linked to a healthy brain were vitamins and omega-3 fatty acids.

While the lessening of mental abilities was put down to a subjects’ age and additional risk factors, diet also played a part, perhaps about 17%, compared to 48% for subject age. When it came to brain size diet was almost as important as other things – explaining nearly 40% of the difference, while the additional risk factors covered about 40% of the variations.

It’s important to understand that the research shows an association between the two things, what you eat and how healthy your brain might be. This does not indicate cause and effect. Also, the small study examined only a single point in time, and no one can say if the dietary patterns predict what will happen over a lifetime.

As research moves forward, it might someday be possible to reduce mental decline through what a patient eats. There may one day even be a blood measurement that gives a clue as to the typical diet, and not just a single point in time.

Until then, the best advice of experts is to follow a heart healthy diet that is also full of food for brain health and get plenty of exercise to keep your body, and brain, healthy.

By Kirsten Whittaker

Posted in Medicine