How to Get Enough Nutrition on Plant-Based Diet

Heather McClees 

For whatever reason we decided years ago that we had to eat animals to get our nutrients, it’s time to put that nonsense idea to rest. We weren’t meant to survive off
other species to keep us strong and healthy. We also needn’t harm animals, the environment, or our bodies through mass productions of meat, dairy, eggs, and even processed foods that all just contribute even more to the problems at hand.

Our bodies don’t require us to eat animals to get enough nutrition. Period.

Just like animals get their nutrients from plants (which we end up eating them for), we can do the same. Why not cut straight to the source of our vitamins and minerals and save all those steps in the middle? Some of the biggest concerns when it comes to nutrition on a plant-based diet involve protein, iron, and zinc found in meat, along with some other nutrients found in foods like dairy, eggs and fish. Everyone knows where to get their vitamin C, fiber, and magnesium – plants – but what about other nutrients?

How to Get Enough Nutrition on Plant-Based Diet

Below are some nutrients found in meat that are also found in plants. If you’re worried whether you’ll be able to get enough, don’t be. It’s completely possible to get enough nutrients in a plant-based diet when you eat a variety of whole foods. There is also some information included about other nutrients found in animal foods, plus controversial nutrients you can also learn more about.

1. Protein

Why not start with the biggest issue first? The human body is incredible; let’s not undermine it so much that we believe we have to eat animals in order to keep it thriving. Before animals were even considered as a protein source, people ate plants. Why not do that now? Seeds are one of the easiest to digest sources of plant protein, but vegetables are also a great source, not to mention leafy greens, beans, legumes, and even whole grains. The key isn’t to look at just protein grams on a label, but to also consider if that food has amino acids, the building blocks of protein. Your body can use amino acids to form protein that you need to stay healthy and strong. Too much protein has actually been found to be harmful, specifically animal-based protein which is inflammatory. Plant-based foods (especially raw seeds, raw nuts, greens, veggies, and soaked whole grains) can actually reduce inflammation and keep the body alkaline.

Here are some options: hemp seeds, chia seeds, pumpkin seeds, quinoa, oats, almonds or almond butter, leafy greens, broccoli, green beans, lentils, black beans, chickpeas, green peas, and even raw plant-based protein powder if you enjoy smoothies. And of course, tofu and tempeh are also great choices if you tolerate soy.

See our Green Monster’s Guide to Plant-Based Nutrition: Protein for more information and to get some delicious recipes!

2. Iron

Iron is necessary by the body for energy, muscle mass preservation, red blood cell function, cognitive function, and it can even affect your digestion. Red meat is not the best choice, nor any animal protein for that matter. Iron is actually very easy to obtain enough of on a plant-based diet. One reason being that plant-based sources, despite being non-heme sources, seem to digest just fine in the body and are easy for the cells to use, though consuming iron-rich foods with vitamin C rich foods will help with absorption even more. Since vitamin C is abundant in a plant-based diet, this is easy to do without much thought if you eat enough fresh fruits, vegetables and leafy greens.

Here are some of the best sources: hemp seeds or hemp protein, raisins, cashews, kale, pumpkin seeds, kañiwa, spirulina, beans, prunes, legumes, oats, quinoa, amaranth, teff,chia seeds, blackstrap molasses, cacao, tempeh, and sunflower seeds.

3. Zinc

What about zinc? It keeps our immune systems running well, and yes, it is found abundantly in meat. However, it’s also found in many plant-based foods and requires no special food pairings for your body to absorb. Your best bet for obtaining enough zinc lies in nuts, seeds, beans, legumes, and whole grains (specifically oats and quinoa). Since these foods are also sources of iron and protein, it’s very easy to get enough nutrition.

Here are some specific foods high in zinc: pumpkin seeds, sesame seeds (or tahini),  cashews, hemp, pintos, lentils, almonds, oats, quinoa, sunflower seeds, chia seeds, cacao, tofu, chickpeas, kidney beans and green peas.

See our Green Monster’s Guide to Plant-Based Nutrition: Zinc here for more information and for zinc-filled, immune-boosting recipes!

What About …?

If you’re wondering about calcium,  B vitamins and even controversial items like Vitamin B12 and Vitamin D, here’s what you should know:

Calcium

While not found in meat, many people struggle with giving up dairy in order to get enough calcium, though people are starting to realize now that dairy is not the best source. Greens, seeds, some vegetables, and even some fruits are all great sources. These foods do not contribute to inflammation, interfere with magnesium absorption that puts stress on your joints,or cause calcification in the bones that can impair with good bone health like dairy. They’re also helpful for strengthening the body and very nutritious in other areas too.

Eat more: kale, collards, spinach, Swiss chard, oranges, dried figs, chia seeds, almonds, teff, navy beans, fortified non-dairy milk, most beans, and tofu.

See our Green Monster’s Guide to Plant-Based Nutrition: Calcium here for more information and recipes!

Vitamin B12

turion/Flickr

One exception to getting enough nutrition through our food on any diet (even those from animal-based sources) is Vitamin B12. Vitamin B12 is derived from the soil- not animals. While meat eaters may obtain more, supplements ensure everyone is getting enough and can even offer additional benefits. While it would be nice to depend on plants from the soil to get us there, that’s not a smart choice due to the way our soil quality has greatly changed. It’s also hard to tell how much of this crucial nutrient we’re consuming through our food. It’s incredibly important for vegans to take a supplement to get enough vitamin B12. Choose sublingual forms, which are easily absorbed in the bloodstream in minutes since they dissolve under the tongue. You can also use liquid forms (choose vegan options) or get a B12 patch from a trusted health professional.

Controversial Options: You may have heard that nutritional yeast, fortified non-dairy milk, and spirulina contain B12. This is true, but there is a great deal of controversy with these options  since they are a different form of vitamin B12 that your body may not absorb as easily.

Other B Vitamins

No need to worry here; though meat is packed with B vitamins, so are plants! They’re also very easy to absorb and you’ll never have to worry about obtaining enough if you eat whole foods. B vitamins provide energy, enhance mental function, help relieve stress, mild depression and anxiety, red blood cell function, and some also help with digestion.

Here are of the best options: greens, vegetables, fruits, nuts, seeds, beans, avocados, legumes, and whole grains.

Vitamin D

GeraintRowland/Flickr

This vitamin is so important for your health; do not disregard it. It acts like a hormone in the body, can greatly affect your mood, helps your body use calcium to build strong bones, and has even been shown to reduce the rates of colon cancer. It’s important to know what forms of vitamin D the body can use. It absorbs D3 the best, not D2 which is found in the form of yeast, mushrooms and fortified non-dairy milks. Meat does not contain vitamin D, and even milk is fortified with vitamin D, therefore it’s not a natural source either. Though fish may be a food source, the risks that come with eating fish are not worth it or necessary. Vitamin D3 comes from the sun, so your best option is to get 15-20 minutes of sunlight daily if possible or take a vitamin D3 supplement (no more than 10,000 I.U. a day). Of course, you can still use mushrooms and drink non-dairy fortified milk, but you shouldn’t rely on one (or even two) food sources alone.

We hope this will inspire all of you to choose vegan every time you eat. Be smart about your health; avoid processed foods, meat and meat products, dairy, eggs and other animal-based foods, and learn to prepare your meals from whole, plant-based foods. Don’t be afraid to supplement with vitamin B12 and vitamin D, get enough sunlight and exercise, and choose organic when you can. Though all these seem like a lot of tips, taking it meal by meal each day is really so easy and less stressful than you think.

What’s your next plant-based meal going to be?

Lead Image Source: Lentil Quinoa Burgers

This content provided above is for informational purposes only and is not a substitute for medical advice, diagnosis or treatment.

http://www.onegreenplanet.org/natural-health/nutrients-found-in-meat-you-can-get-from-plants-instead/

Red Algae for Improved Digestion

Red Algae for Improved Digestion

 

Got Milk? Might Not Be Doing You Much Good

Aaron E. Carroll

Almost no one will dispute that when a baby is born, breast milk is the best nutrition a mother can provide. All mammals nurse their young, and breast milk benefits a newborn infant in ways above and beyond nutrition. In fact, until 1 to 2 years of age, the American Academy of Pediatrics, the World Health Organization, the Institute of Medicine and more promote breast-feeding as optimal.

Unfortunately, breast-feeding until that age is often difficult, if not impossible, because mothers have to return to work, and children go off to preschool or day care. So we often replace human milk with the milk of cows or other animals. But at a certain point, we have to acknowledge that we are the only mammals on the planet that continue to consume milk after childhood, often in great amounts.

More and more evidence is surfacing, however, that milk consumption may not only be unhelpful, it might also be detrimental. This is in spite of the fact that the United States Department of Agriculture and other organizations advocate that even adults should drink at least three cups a day.

More than 10,000 years ago, when human beings began to domesticate animals, no adults or older children consumed milk. Many people don’t drink it today because they are lactose intolerant. They do just fine.

But if you believe the advertising of the dairy industry, and the recommendations of many scientific bodies, they are missing out on some fantastic benefits to milk consumption: that milk is good for bones, contains calcium and vitamin D, and “does a body good.”

There’s not a lot of evidence for these types of claims. In 2011, The Journal of Bone and Mineral Research published a meta-analysis examining whether milk consumption might protect against hip fracture in middle-aged and older adults. Six studies containing almost 200,000 women could find no association between drinking milk and lower rates of fractures.

More recent research confirms these findings. A study published in JAMA Pediatrics this year followed almost 100,000 men and women for more than two decades. Subjects were asked to report on how much milk they had consumed as teenagers, and then they were followed to see if that was associated with a reduced chance of hip fractures later in life. It wasn’t.

A just-released study in The BMJ that followed more than 45,000 men and 61,000 women in Sweden age 39 and older had similar results. Milk consumption as adults was associated with no protection for men, and an increased risk of fractures in women. It was also associated with an increased risk of death in both sexes.

This wasn’t a randomized controlled trial, and no one should assume causality here. But there’s no association with benefits, and a significant association with harms.

Even studies that examine the nutrients in milk, trying to look for protective effects, often come up short. A 2007 meta-analysis in the American Journal of Clinical Nutrition examined high-quality studies of how calcium intake was related to fractures. The many studies of more than 200,000 people age 34 to 79 could find no link between total calcium intake and the risk of bone fractures.

Continue reading the main storyContinue reading the main story

ontinue reading the main storyThis meta-analysis also  reviewed randomized controlled trials that examined if calcium supplements could lower the risk of fracture. More than 6,000 middle-aged and older adults participated in these studies, where subjects were randomly assigned to get extra calcium or a placebo. Not only did the extra calcium not reduce the rate of fractures, the researchers were concerned that it may have increased the risk of hip fractures.

In the United States, milk is often fortified with vitamin D, which many believe also lends the drink bone-friendly properties. But the evidence behind this assumption is sketchy as well. It is true that vitamin D is necessary for calcium absorption, and for bone health, but that doesn’t mean that most people need to consume more. A meta-analysis published this year in The Lancet examined the effect of vitamin D supplementation on bone mineral density in middle-aged and older adults. It found that, for the most part, consuming extra vitamin D did not improve the bones of the spine, hip or forearm. It did result in a statistically significant, but less clinically meaningful, increase in bone density at the top of the thighbone. Taken as a whole, however, vitamin D had no effect on overall total body bone mineral density.None of this should be taken to mean that people with actual vitamin D or calcium deficiencies shouldn’t be treated by supplementation. They absolutely should. But the majority of people in the United States are not clinically deficient in these nutrients, and that’s whom milk is pitched to.

In addition, milk is not a low-calorie beverage. Even if people drink nonfat milk, three cups a day can mean an additional 250 calories consumed. Low-fat or whole milk has even more calories. In an era when every other caloric beverage is being marginalized because of obesity concerns, it’s odd that milk continues to get a pass.

Yes, it’s full of protein. Most Americans aren’t protein deficient, though. Even people who avoid animal milk are worried they’re missing something. Rather than acknowledge that they get along just fine without it, many seek out “milk” substitutes, like soy milk, around which whole industries have been built.

Politics are certainly at play here. Organizations like Dairy Management Inc., a nonprofit organization created by the United States government in 1994, exist to “increase dairy consumption.” Dairy Management created the popular “Got Milk?” campaign. Today, the vast majority of Dairy Management’s funding for its marketing strategies comes from the producers themselves. The U.S.D.A.'s role in promoting dairy was firmly established in the 1983 Dairy Production and Stabilization Act, which made it the business of the government to carry out a “coordinated program of promotion designed to strengthen the dairy industry’s position in the marketplace and to maintain and expand domestic and foreign markets and uses for fluid milk and dairy products.”

As I tell patients, almost everything is perfectly good in moderation, milk included. What else would you put on cereal? Cookies without milk would be unthinkable. There’s nothing wrong with a periodic glass because you like it. But there’s very little evidence that most adults need it. There’s also very little evidence that it’s doing them much good.

http://www.nytimes.com/2014/11/18/upshot/got-milk-might-not-be-doing-you-much-good.html?_r=1&abt=0002&abg=1

Red Algae for Bone Density

Red Algae for Bone Density

The 8 Essential Nutrients Your Body Needs Daily For Optimal Health

HJ: There is a common misconception that we are able to easily meet our nutritional needs from whatever foods we are eating on a daily basis.  While this is possible, it requires a thoughtfully crafted diet that focuses on special foods that provide specific vitamins and minerals we may not be otherwise getting in the proper amounts.  It is not really that hard to do, but requires us to understand which foods provide which nutritional elements.
While a good quality multivitamin (which are hard to come by) can help and make us feel better, they do not truly address any underlying deficiencies.  More often than not, they simply alleviate symptoms which return when one stops taking the multivitamin.  Our bodies are designed to get nutrients from food, which occur in ‘whole food matrices’ along with important phytonutrients, cofactors and other as of yet unidentified nutritional compounds that simply cannot be replicated in a lab.
Speaking from experience, when we finally supply our bodies with high quality, whole food nutrition, and especially foods from the groups below, it makes a world of difference in our mood, energy and overall health.
- Truth
8 Nutrients Every Person Needs To Boost Health
By Karen Foster | Prevent Disease
–
As people strive to improve their health and evolve their food choices to a more plant-based diet, it is easy to get lost along the way. When you transition to a healthier diet, it is important to educate yourself about the nutrients your body will need on a daily basis.
It’s important to learn how to create a balance of protein, carbohydrates and quality fats with each meal. There are eight essential nutrients including protein, iron, zinc, magnesium, calcium, B12, iodine and Essential Fatty Acids which are necessary to boost and optimize our health.

1. PROTEIN

A crucial part of any diet, the average RDA for women is 45 grams and for men 55 grams, which you can easily consume in the form of:
Beans, legumes, lentils and peas
Free range eggs
Raw milk, cheese and yogurt.
Nuts and seeds, which benefit from soaking in water or sprouting first
Non-dairy nut and seed milks



NOTE: Pseudo-meats and other pretend protein foods should be avoided if possible, as they are highly processed foods. In an article by Sally Fallon and Mary G. Enig, Ph.D. they write that, “Phytic acid remaining in these soy products greatly inhibits zinc and iron absorption; test animals fed soy protein isolate develop enlarged organs, particularly the pancreas and thyroid gland, and increased deposition of fatty acids in the liver.”

2, 3. IRON AND ZINC

One of the most common deficiencies in the world, iron is an important nutrient, integral to many bodily processes. It is especially essential for pre-menopausal and pregnant women, who tend to have this deficiency. If you feel tired, low in energy, suffer from headaches or hair loss, a pale complexion and weak nails, you could be suffering from iron deficiency.
Strong, healthy blood requires proper amounts of Iron. Average RDA for woman 19-50 years is 18mg, women 51+ years is 8mg and adult male is 8mg.
Two billion people may have a zinc deficiency, yet it’s an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.
Because the human body does not store Zinc, it is essential to obtain it from the food you eat. The RDA for adult women is 8mg and for men is 11mg.
Cocao, oysters, wheat germ (zinc)
Green leafy vegetables: kale, collards, cabbage, spinach, and broccoli
Nuts, seeds: almonds and cashews
Beans, lentils, legumes, peas, in cooked and sprouted form
Fruits and dried fruits: apricots, dates, and raisins
Date syrup and molasses

4. MAGNESIUM

Magnesium plays a more important role than calcium in the body. Itreduces your risk of cancer, and controls the entry of calcium into each and every cell–a physiological event that occurs every time a nerve cell fires! When it comes to building healthy bones, magnesium is as important as calcium and vitamin D are. Without adequate magnesium, too much calcium gets inside the cell. This causes cramping and constrictions in ways you many doctors never consider.
Earlier dietary surveys show that a large portion of adults do not meet even the RDA for magnesium (320 mg per day for women and 420 mg per day for men) which is below the level necessary for optimal health being 500mg+ per day for both men and women.
Green, leafy vegetables, starches,
Grains and nuts, and raw milk.

5. CALCIUM

In a nutshell, your body needs calcium to maintain strong bones and teeth, and for your nervous system to function properly. The RDA for adults is 1000-1200mg and can be found in a variety of foods, such as:
Dark greens: broccoli, kale and Chinese cabbage
Sea Vegetables: wakame, arame, dulse, hijiki, and kelp
Dairy products: milk, yogurt and cheese

6. IODINE

Iodine is a mineral found mostly in seafood (including seaweed) that helps the body synthesize hormones, including thyroid hormone. This important mineral has been slowly but steadily leaving our food stream. The chemicals in fertilizers used in modern farming and chlorine added to water bind to iodine and prevent it from being utilized by our bodies. Iodine deficiency significantly affects the brain development of unborn babies and young children and is the main cause of preventable mental retardation and brain damage across the world. It also leads to underactive thyroid and may increase the risk of miscarriage and stillbirth, which could be a major problem given the numbers of women suffering from this deficiency. Iodine deficiency is not only common in developing countries, research has suggested that more than two thirds of teenage girls and 15 percent of adult females in the US have an iodine deficiency.
Caution: Too much iodine can also be harmful. although the World Health Organization (WHO) recommends 200-300 micro grams of iodine daily during pregnancy for normal fetal thyroid hormone production and neurocognitive development, 1,100 micro grams is considered to be the safe upper limit for daily ingestion by the US Institute of Medicine.
Eggs, fish and seafood are good sources.
Vegans can go for seaweed, cranberries, organic strawberries and himalayan crystal salt.

7. VITAMIN B12

Vitamin B12 is an important nutrient, especially for those following strict vegan lifestyles. It is required by your body to make new red blood cells and help keep your nervous system healthy. Without it, permanent damage can result. B12 can also lower homocystein levels, which is great news since elevated homocysteine levels may cause heart disease and strokes. A deficiency leads to anaemia and its symptoms include tiredness, pale complexion and breathlessness. It can also cause memory loss, confusion, mood swings and depression.
Vegans and vegetarians who do not eat eggs or dairy will need to take this essential nutrient in the form of a B complex supplement that includes the RDA for B12 of 1.5 microgram for adults. Shitake mushrooms, sea vegetables and algae contain something similar to B12, but it does not work in the body in the same way as B12 from animal sources. Some nutritional yeast food products contain some Vitamin B12.Meat and eggs are some of the best sources, however, if you’re a vegetarian or vegan, it may be essential to occasionally use a B12 patch or high quality B12 supplement in your diet.

8. ESSENTIAL FATTY ACIDS
Research says that eating more omega-3 fatty acids makes one live longer, look better and feel happier. A deficiency, on the other hand, can cause depression, mood swings and even aggressive behaviour. These fatty acids prevent heart disease, are good for your eyes, help you shed pounds and keep your skin and hair in good condition.
The body needs quality fats to help absorb the ‘fat soluble’ vitamins A, D, E and K, to regulate cholesterol, provide energy, maintain heart health and a number of other important functions. Saturated fats from animal sources is limited in a vegetarian diet, but hydrogenated and trans fats in baked goods and chips should be avoided for their harmful health effects. Recommended RDA for Omega Fatty Acids is 1-2 tablespoons.
Extra Virgin Olive oil
Sesame oil
Raw butter and clarified butter
Coconut oil: a saturated vegetable oil that has proven beneficial in the diet
Omega-3 oils: Flax, hemp and walnut oils

Karen Foster is a holistic nutritionist, avid blogger, with five kids and an active lifestyle that keeps her in pursuit of the healthiest path towards a life of balance.
http://www.thehealersjournal.com/2013/06/27/8-essential-nutrients-your-body-needs-daily-for-health-and-how-to-get-them-from-food/

12 Common Diseases Caused by Vitamin D Deficiency

Vitamin D deficiency is more common than you may think. In fact, it is so common that The American Journal of Clinical Nutrition called it a world wide problem which is recognized as a pandemic.  Also a survey in the UK showed that more than half of adults in the UK did not have enough vitamin D, and in the winter and spring about 1 in 6 people have a severe deficiency.

What is vitamin D

Vitamin D is important for a good overall health and plays an important role in making sure our muscles, heart, lungs and brain function well. Our body can make its own vitamin D from sunlight. You can also get vitamin D from supplements, and a very small amount comes from a few foods you eat, such as some fish, fish liver oils, egg yolks and in fortified dairy, cereals and grain products.

What makes vitamin D unique compared to other vitamins is that your body can make its own vitamin D when you expose your skin to sunlight, whereas you need to get other vitamins from the foods you eat.

How long should you spend in the sun to get enough vitamin D?

Finding out how long to stay in the sun in order to produce enough amounts of vitamin D can be very tricky and is different for every person, hence there isn’t one recommendation for everyone. The reason for that is that the amount of time you need to spend in the sun for your skin to make enough vitamin D depends on a number of factors, such as how dark your skin is or how easily you get sunburnt, the thickness of the ozone layer, the time of the year and what time of day it is.

It is believed that short daily period of sun exposure without sunscreen (about 10-15 minutes for lighter-skinned people) during the summer months is enough for most people to make enough vitamin D. Evidence suggests that the most effective time of day for vitamin D production is between 11am and 3pm. The larger the area of skin that is exposed to sunlight, the more chance there is of making enough vitamin D before you start to burn.

Common causes for lack of vitamin D

• Limited exposure to sunlight – Some of us live in northern latitudes, wear long clothes, or have a job that is taken place mostly indoors. Also sunscreen inhibits vitamin D production.

• Dark skin – People with dark skin have higher levels of melanin, and this pigment reduces the skin’s ability to make vitamin D when exposed to sunlight.

• Kidney and liver function – These organs play an important role in converting vitamin D to its active form, so kidney or liver diseases can reduce the ability of these organs to create biologically active form of vitamin D in the body.

• Strict vegetarian diet – Food sources that contain vitamin D are mostly animal-based, such as fish and fish oils, egg yolks, cheese, fortified milk and beef liver.

• Digestive problems – Certain medical conditions, such as Crohn’s disease, cystic fibrosis, and celiac disease can reduce the ability of the intestines to absorb vitamin D from food.

• Obesity – Obesity may cause low vitamin D levels. Research suggests that vitamin D may become ‘trapped’ inside fat tissue so less of it is available in our blood circulation.

Vitamin D Deficiency Related Diseases & Conditions

Researchers are still working to fully understand how vitamin D works within our body and how it affects our overall health, but it is believed to be a link between vitamin D deficiency to quite a number of ailments:

1. Osteoporosis – An adequate amounts of calcium and vitamin D are important for maintaining bone density and strength. A lack of vitamin D causes calcium-depleted bone, which further weakens the bones and increases the risk of fractures. 

2. Asthma – Vitamin D deficiency is linked to lower lung functions and worse asthma control, especially in children. Vitamin D may improve asthma control by blocking inflammation-causing proteins in the lung, as well as increasing production of another protein which has anti-inflammatory effects. Read the article about natural treatments for asthma, which vitamin D is one of them.

3. Heart health – Vitamin D deficiency may be linked to a higher risk of high blood pressure (hypertension) as well as increased risk of death from cardiovascular disease.

4. Inflammation – It has been found that vitamin D deficiency is associated with inflammation, a negative response of the immune system. Vitamin D deficiency has been linked to a number of inflammatory diseases, including rheumatoid arthritis, lupus, inflammatory bowel disease (IBD) and type 1 diabetes.

5. Cholesterol – Vitamin D regulates cholesterol levels in the blood: it has been shown that without adequate sun exposure, vitamin D precursors turn to cholesterol instead of vitamin D.

6. Allergies – Studies show that children who had lower levels of vitamin D are more likely to have multiple food allergies.

7. Influenza – Some studies showed a link between lack of vitamin D and common respiratory infections, and indicate that people with the lowest vitamin D levels report having significantly more cases of cold and flu than those with higher levels.

8. Depression – Vitamin D deficiency is linked to depression: receptors for vitamin D are present on many areas of the brain and are involved in numerous brain processes, making it likely that this vitamin might be associated with depression and that vitamin D supplements might play an important role in treating depression.

9. Type-2 Diabetes – Studies have demonstrated correlations between low vitamin D levels and the development of type 2 diabetes. Different studies provide evidence that vitamin D may contribute to glucose tolerance through its effects on insulin secretion and insulin sensitivity.

10. Oral health – Several recent reports demonstrate a significant association between periodontal health and the intake of vitamin D. Also elderly patients with low vitamin D levels have a higher rate of tooth loss than those with high vitamin D levels.

11. Rheumatoid arthritis – Low vitamin D may play a role in developing rheumatoid arthritis. Studies have found that women who get more vitamin D seem less likely to get rheumatoid arthritis. Also among people who already have rheumatoid arthritis, those with low vitamin D levels tend to have more active symptoms.

12. Cancer – Vitamin D deficiency may be linked to cancer: a certain study indicated that more than 75% of people with a variety of cancers have low levels of vitamin D, and the lowest levels are associated with more advanced cancers. However additional research is required to determine whether higher vitamin D levels are related to lower cancer incidence or death rates.

What to do if you have a vitamin D deficiency?

Talk to your doctor if you’re concerned about the level of vitamin D you get from the sun and your diet. A simple blood test can determine whether or not you have vitamin D deficiency. Your doctor can advise if you need to take a vitamin D supplement. There is no consensus on vitamin D levels required for optimal health, and it differs depending on age and health conditions.

Debunking The Milk Myth: Why Milk Is Bad For You And Your Bones

By Vivian Goldschmidt, MA
Did you know that in Medieval England parents would tie rabbits’ feet around their babies’ necks to ward off illness? Doctors would also spit on wounds because saliva was believed to have healing properties.

Indeed, history is replete with unfounded health beliefs, and to everyone’s detriment, the milk myth is among the most tenacious.

Milk is much more than just a drink; it’s a cultural phenomenon that can be traced back thousands of years. And still today, the milk myth resonates loud and clear: in 2001, the average American child consumed 104 quarts of cow’s milk.

Milk depletes the calcium from your bones

The milk myth has spread around the world based on the flawed belief that this protein and calcium-rich drink is essential to support good overall health and bone health in particular at any age. It is easy to understand that the confusion about milk’s imaginary benefits stems from the fact that it contains calcium – around 300 mg per cup.

But many scientific studies have shown an assortment of detrimental health effects directly linked to milk consumption. And the most surprising link is that not only do we barely absorb the calcium in cow’s milk (especially if pasteurized), but to make matters worse, it actually increases calcium loss from the bones. What an irony this is!

Here’s how it happens. Like all animal protein, milk acidifies the body pH which in turn triggers a biological correction. You see, calcium is an excellent acid neutralizer and the biggest storage of calcium in the body is – you guessed it… in the bones. So the very same calcium that our bones need to stay strong is utilized to neutralize the acidifying effect of milk. Once calcium is pulled out of the bones, it leaves the body via the urine, so that the surprising net result after this is an actual calcium deficit.

Knowing this, you’ll understand why statistics show that countries with the lowest consumption of dairy products also have the lowest fracture incidence in their population (there’s more on this later).

Cow’s milk is custom-designed for calves

Thanks to our creative ingenuity and perhaps related to our ancient survival needs, we adopted the dubious habit of drinking another species’ milk. Nobody can dispute that cow’s milk is an excellent food source for calves. Weighing around 100 pounds at birth, a calf typically gains approximately eight times its weight by the time it is weaned. But unlike humans, once calves are weaned, they never drink milk again. And the same applies to every mammalian species on this planet.

Also, each mammalian species has its own “designer” milk, and cow’s milk is no exception. For example, cow’s milk contains on average three times the amount of protein than human milk which creates metabolic disturbances in humans that have detrimental bone health consequences.

It’s important to bear in mind that mother’s milk is excellent nourishment for human babies, but its composition is very different from cow’s milk.

Scientific studies show that milk increases fracture risk

Many scientific studies contradict the conventional wisdom that milk and dairy consumption help reduce osteoporotic fractures. Surprisingly, studies demonstrating that milk and dairy products actually fail to protect bones from fractures outnumber studies that prove otherwise. Even drinking milk from a young age does not protect against future fracture risk but actually increases it. Shattering the “savings account” calcium theory, Cumming and Klineberg report their study findings as follows:

“Consumption of dairy products, particularly at age 20 years, was associated with an increased risk of hip fracture in old age. (“Case-Control Study of Risk Factors for Hip Fractures in the Elderly”. American Journal of Epidemiology. Vol. 139, No. 5, 1994).

And the 12 year long Harvard Nurses’ Health Study found that those who consumed the most calcium from dairy foods broke more bones than those who rarely drank milk. This is a broad study based on 77,761 women aged 34 through 59 years of age.

In the authors’ own words:

“These data do not support the hypothesis that higher consumption of milk or other food sources of calcium by adult women protects against hip or forearm fractures.” (Source: Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. American Journal of Public Health. 1997).

Shocking statistics ignored by mainstream medicine

In the Save Our Bones Program one of the topics I discuss is the complete disregard of scientific evidence that discredits milk and dairy products as the best source of calcium.

One exception is Amy Lanou Ph.D., nutrition director for the Physicians Committee for Responsible Medicine in Washington, D.C., who states that:

“The countries with the highest rates of osteoporosis are the ones where people drink the most milk and have the most calcium in their diets. The connection between calcium consumption and bone health is actually very weak, and the connection between dairy consumption and bone health is almost nonexistent.”

Milk is an acidifying animal protein

Like any other animal derived protein-rich food, milk has a positive potential renal acid load (PRAL) which triggers a protective biological reaction to neutralize all the damaging acidic protein before it reaches the kidneys.

The body is designed for survival, so it sacrifices bone density to protect the kidneys and urinary tract because the latter are essential to survival. And the most readily available source of acid neutralizer is in the bones. So even though milk contains calcium, it ends up sapping your bones of that crucial mineral. But that’s not all because…

Today’s milk is a processed food

Until the end of the 19th century in Europe and the beginning of the 20th century in the US, milk was consumed unpasteurized or raw. Later on, homogenization became the industry’s standard. These processes further alter milk’s chemistry and actually increase its detrimental acidifying effects.

Raw milk advocates claim that if cow’s milk is left “as is” it is a healthy and wholesome drink. It is true that raw milk is less acidifying than processed milk and that pasteurization and homogenization may cause a long list of digestive and other health problems, but I still don’t recommend drinking any kind of cow’s milk.

Nowadays, milking cows are given antibiotics and most are also injected with a genetically engineered form of bovine growth hormone (rBGH). A man-made or synthetic hormone used to artificially increase milk production, rBGH also increases blood levels of the insulin-growth factor 1 (IGF-1) in those who drink it. And higher levels of IGF-1 are linked to several cancers.

This should not be ignored, especially in view of recent information by Samuel Epstein, MD, Professor of Environmental Medicine at the University of Illinois School of Public Health, and Chairman of the Cancer Prevention Coalition. In an article titled “Monsanto’s Hormonal Milk Poses Serious Risks of Breast Cancer, Besides Other Cancers” (http://www.preventcancer.com/press/releases/july8_98.htm, June 21, 1998) Dr. Epstein concludes that:

“Drinking rBGH milk would thus be expected to significantly increase IGF-1 blood levels and consequently to increase risks of developing breast cancer and promoting its invasiveness.”

Even though organic milk is from cows that are not given antibiotics or rBHG, if you truly care about your bone health and your overall health, you should…

Avoid drinking cow’s milk

But first, I’d like to clarify that unsweetened fermented or cultured dairy products such as yogurt, kefir, and sour cream are acid neutral. Yogurt in particular is chock-full of beneficial qualities. As is the case with milk, organic yogurt does not have rBGH, but even several of the most well-known yogurt brands have stopped using the bovine growth hormone (rBGH). You should call your favorite yogurt company to confirm. One more clarification: when I say unsweetened I mean without sugar or any artificial sweetener. However, you can add honey or stevia, a zero calorie plant-derived sweetener that is delicious and alkalizing as well. I like to carry around stevia packets in my purse so that I’m always able to sweeten food or drinks when I’m on the go.

The best milk substitutes

My favorite milk substitute is unsweetened almond milk, not only because it is alkalizing (as almonds are), but also because it’s delicious and tastes very similar to milk. I even cook with it!
http://saveourbones.com/osteoporosis-milk-myth/

Red Algae For Bone Density

Why figs are fantastic for us

Figs are good for relieving constipation, lowering cholesterol, lowering blood pressure, weight loss, preventing osteoporosis and heart disease, promoting tanning, and they are a good source of prebiotics. Figs are high in calcium, potassium, phosphorus, and iron.

Natural remedies and prevention with figs

Figs are high in fiber and are therefore an excellent laxative, so good in fact, you have to be careful not to eat too many. They are also a good source of prebiotics, which provide support for the gut's good bacteria.
Figs and fig juice are highly alkaline and therefore can help balance the body's pH levels, and they are full of antioxidants that help prevent damage from free radicals. They are also a good source of psoralens, a compound that is used to treat skin disorders such as psoriasis, eczema, and vitiligo.

Due to their high potassium content, figs are believed to be useful in prevention of high blood pressure and heart disease. Their combination of potassium and calcium help prevent osteoporosis.

Figs have long been believed to be both an aphrodisiac and a means to aid in male sexual stamina and enjoyment.

Tree sap from the fig tree is used to treat ringworm, warts, insect bites and skin irritations.

Raw or cooked

Figs are picked ripe from the tree. Due to the fact that dried figs are so popular and are available year round, many of us have never tasted a raw fig. Raw figs are quite delicious, though unusual in both texture and taste. The taste of a raw fig is milder, more subtle, than dried figs or cooked figs.
Both raw and dried figs are often used in baking. Figs add moistness and extend freshness in baked goods.

Dried figs can be eaten plain, used for cooking/baking baking in dry form or used for cooking by being reconstituted into a paste or pudding.

Fruit agriculture

Although figs originate on the other side of the Atlantic, we don't have to worry about their carbon footprint. The U.S. is ranked 3rd in the world for production of dried figs with an annual volume of 11,000 tons, and California grows 98% of the fresh figs sold in the U.S.
There are many varieties of figs and several commercial varieties.

Organic vs. conventional figs

Figs, both raw and dried, can be found organic or conventional. 

Things you didn't know about figs

You know how tomatoes aren't vegetables; they are scientifically classified as a fruit? Well, figs aren't really a fruit, but they aren't a vegetable, either. They are actually the flower of the plant, while their seeds are technically the fruit.

Figs are one of the oldest known cultivated foods.

How to store figs so they last longer

Figs are picked ripe and have a very short shelf life. Most sites say they will last 2-3 days, but they may last 5-7 if very fresh. Do not wash them until use. Bag them and refrigerate. You can also bag them and freeze them for up to 6 months.

Dried figs should be stored in a cool, dry place or in the refrigerator. Their shelf life is 6 months.

How to Pick Good Fruits

Choose clean, sweet-smelling, fruit that yields to a light touch. Do not buy mushy or split fruit. Scarring on the skin is okay; scars are the result of leaves brushing against the skin.
http://www.naturalnews.com/046872_figs_potassium_fiber.html

How One Vitamin Can Kill You If You Don’t Get Enough

Vitamins and minerals play a crucial role in the correct functioning of our bodies, and if there is one vitamin that is at least as important as vitamin C, it is certainly vitamin D, a fat-soluble vitamin that is vital for the absorption of other minerals like phosphorus and calcium into our bones, as well as for strengthening the immune system. Any change in vitamin levels can have a tremendous impact on our health in the long run.

As essential as it is for our bodies, many of us have been neglecting vitamin D, and a recent study has revealed that low blood levels of vitamin D can lead to premature death. Previous studies have revealed that people who have low levels of vitamin D are at higher risk of developing heart disease, bone disease or different types of cancer. This new study was conducted at the University of California, and it strongly connects vitamin D deficiency with premature death, given the important role it plays in the health of the bones and for the strength of our immune system.

Throughout the years, there have been several conclusive studies surrounding vitamin D and how low levels of this vitamin could eventually wreak havoc on our health, and one study even showed that a vitamin D deficiency can lead to brain damage and increase the risk for preeclampsia among pregnant women. The latest study has revealed that people who have low levels of vitamin D are up to two times more likely to develop one of the diseases mentioned above and to die prematurely. The research was based on 32 other studies, all on the topics of mortality rates and blood levels of Vitamin D.

In other words, this new research encompasses many smaller studies that have been conducted in 14 countries, on more than half a million participants, and it is currently regarded as one of the most comprehensive studies of its kind. Not only has it indicated a strong correlation between premature death and low vitamin D levels, but it has also reassured the medical community that vitamin D is safe when taken in the recommended daily dose, and that dose is not exceeded.

http://www.lifespan.com/one-vitamin-can-kill/

Moringa Leaf Powder for the skin - video

Your skin is the largest organ in your body so it makes sense to take good care of it and taking Moringa leaf powder supplements may certainly help to maintain its vitality.

No-one wants wrinkles and Moringa can help to cleanse your body of the free radicals that can cause them, while the multitude of antioxidants can revitalise your skin cells to keep them looking fresh and taut.

So what exactly do you get in Moringa leaf powder that can help your skin?

It'd probably be easier to say what you don't get, but I'll give it a go – you'll find calcium; vitamins, A, B, C, D and E; copper, iron, zinc, magnesium and more, all of which will do your skin the world of good.

You'll also find sulphur, which helps to make up collagen and keratin.

The former gives your skin its youthful flexibility and softness, while the latter improves rigidity and strength – and both are crucial for the health of your skin.

Fight the signs of aging by getting your Moringa leaf powder from ankhrah.com today.

- See more at: http://www.ankhrah.com