Vitamins

Vitamin A:
Necessary for growth, healthy skin, bones and teeth.
Helps maintain good vision, especially in dim light,
and helps body resist infection.

Vitamin D:
Needed for the absorption and utilization of calcium
and phosphorous to promote healthy bones and teeth.

Vitamin E:
Helps retard destruction of vitamin A and ascorbic acid.
Protects red blood cells.

Thiamin (B1):
Promotes the use of carbohydrates for energy and helps
maintain healthy nervous system.

Riboflavin (B2):
Aids in the utilization of protein,
fats and carbohydrates to produce energy and build tissue.
Maintains healthy facial skin and eyes.

Niacin:
Helps cells use oxygen to release energy and aids in the utilization
of carbohydrates.
Right Combination Of Vitamins and Minerals

vitamin, minarels

Right Combination Of Vitamins and Minerals

Pyridoxine (B6):
Aids in the use of protein in the body; promotes normal utilization
of copper and iron; prevents certain forms of anemia.

Cobalamin (B12):
Needed for production of red blood cells in bone marrow;
for building new proteins in the body and for normal functioning of
the nervous tissue.

Folacin or Folic Acid (a B vitamin):
Necessary for the development of red blood cells.
Needed for normal metabolism of carbohydrates, proteins and fats.

Biotin (a B vitamin):
Needed for normal metabolism of carbohydrates, proteins and fats.

Pantothenic Acid (a B vitamin):
Aids in metabolism of carbohydrates, fats and protein to produce
energy. Aids in the synthesis of amino acids, fatty acids and hormones.

Ascorbic Acid (Vitamin C):
Needed for building the material that holds cells together (collagen) and for health of teeth, gums, and blood vessels. Improves iron absorption. Helps resist infection and aids in healing wounds.

Right Combination Of Vitamins

Vitamins have a crucial part in our body’s chemistry processes
but many people fail to see the importance and eventually end
up getting ill or suffering because of their ignorance.
Many people assume that they can take most or all of the
needed vitamins and minerals strictly from their diet,
but this is not always true and it is a process that is different
from one person to another. Vitamins supplements come
as an alternative to a highly balanced diet,
which many of us just can’t keep to.
There are a few basic things that we should know about how to ensure
a good vitamin supply and reduce the chances of falling sick.

The first thing you should be aware of is that each of our bodies is
unique – there are notany two human beings exactly the same.
Because of this it is hard to come up with a precise dosage
of vitamins that you need on a daily basis. Vitamin intake is largely
dependant on your diet.
As many people already know, fruits and vegetables are the best source
for the top vitamins that we need to live a healthy life. They provide good amounts of vitamins A, C, D and E (and several others) that rank highest on the importance scale.

When your body receives fewer vitamins than it needs you will
experience several negative effects, manifested in different forms.
Too little C vitamin, for instance, will lower your defense mechanism
against viral infections; while a lack of the A vitamin can lead to
inferior eyesight. There are several factors that can cause a need for
more vitamins. You may need to help your body out with vitamin
supplements if you are eating erratically or if your main diet is
formed from fast food items or processed foods. Making physical
efforts for long periods of time also puts more stress on your
organism, which, in turn, will demand more resources in order
to restock your energy.

However, vitamin supplements should also be used carefully,
as they can lead to a vitamin overdose. Vitamins A and D, taken alone,
may have serious side effects if they are not
accompanied by other multi vitamin supplements.
Some people respond negatively to higher doses of C and E vitamins.
Calcium, an essential mineral for our bone system,
needs to be accompanied by D vitamin. Otherwise,
the body only keeps a small amount of Calcium and
eliminates the rest. The D vitamin helps your body absorb Calcium
better. Other mineral – vitamin combinations are especially
such as the B6 vitamin and Magnesium.
Tandems such as the ones mentioned above work well together
because each component balances the other by helping the body to make
the most of their presence.

Inadequate amounts of vitamins may lead to a weakened immune system
that is very permissive with viruses, highly increasing your chances
of getting sick. Tiredness, apathy and
low energy levels may also appear when your vitamin balance has been
altered.

Lemon Nutrition Facts

Lemons are sour tasting fruit that form part of the citrus family. They are yellow or green in color and both the juice and rind are used in cooking, baking and may also be added to drinks for a zesty flavor.

About 5% of the lemon juice is acid. Its pH is around 2 to 3 and it is what gives lemons their sour taste.

Lemons are believed to have some heath benefits due to their chemical structure and unique flavonoid compounds. Lemons have anti-oxidant properties which are believed to fight off free radicals and cancer cells. According to old housewife's tales and now Ayurvedic medicine, having a cup of hot water with a squeeze of lemon juice has been used to release toxins from the liver.

Most notably, lemons are jam-packed with vitamin C. A mere tablespoon of lemon juice has 7 mg of the vitamin and is considered a source. A half-cup of juice meets 100% of the RDA for vitamin C. One lemon would also contain about 12 grams of carbohydrates, 1 gram of protein and 3 grams of sodium. Lemons contain no fat and no sugar.

In a research study, presented at the American College of Neuropsychopharmacology's Annual, 2004 Meeting, the inability to identify the smell of lemons was among the top ten smells that could predict Alzheimer's disease.

Like the other senses, the sense of smell is affected in dementia, but anecdotal evidence suggests that the ability to smell and identify some odors disappears faster than the other senses. The 10-smell odor identification system was founded to be a better predictor of Alzheimer's disease than the brain and memory imaging tests that are used as the standard.

Honey Nutrition Facts

Honey, the sweet, sticky substance created by a colony of bees, offers an excellent source of simple carbohydrates. For each tablespoon of honey consumed, the body is supplied with 64 calories of pure energy.

Honey is considered a natural substance, and according to the United States National Honey Board, it's a natural product that does not allow for the addition of other substances, such as water and sweeteners.

In the United States there are about 300 varieties of honey and each one differs depending on the floral source that the bees visit. Each type of honey not only has its own taste, but varies in color too. Generally, the lighter the honey, the milder the flavor.

Honey's composition, on average, is 17.1 % water, 82.4 % carbohydrates and 0.5 % proteins, amino acids, vitamins and minerals. The average carbohydrate content is mainly fructose (38.5 %) and glucose (31 %). The remaining 12.9 % of carbohydrates is made up of maltose, sucrose and other sugars.

Unlike most other sweeteners, honey contains small amounts of a wide array of vitamins, minerals, amino acids, and antioxidants. Vitamins in honey include vitamin B6, vitamin C, thiamin, niacin, riboflavin, and pantothenic acid. Essential minerals including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc as well as several different amino acids have been identified in honey. One antioxidant called "pinocembrin" is only found in honey.

Honey is fat free, cholesterol free and sodium free.

Apart from its culinary and medicinal properties, honey has often been used as a metaphor by many famous people, including Abraham Lincoln who is quoted to have said, "The only reason for being a bee that I know of is making honey . . . and the only reason for making honey is so I can eat it."

Garlic Nutrition Facts

Garlic, which is used around the globe to add flavor and taste to a wide variety of dishes, is a member of the Amaryllis family. Other vegetables in this family include onions, shallots and leeks.

Garlic has been used in both foods and in the creation of certain medicines, and dates as far back as the Egyptian pyramids.

In culinary uses, garlic is often added to foods for its pungent flavor and may be used to enhance the flavor of other dishes. Depending on how much is used and the type of cooking method, garlic may either present a mellow or intense flavor. The bulb of the garlic plant may be eaten raw or cooked, while the leaves (raw or cooked) may be chopped up and added to salads.

Garlic is an excellent source of manganese. It is also a very good source of vitamin B6 and vitamin C. In addition, garlic is a good source of protein and thiamin (vitamin B1) as well as the minerals phosphorous, selenium, calcium, potassium, iron and copper.

Garlic contains the amino acid, alliin, which scientists say has antibiotic and bactericidal effects. It is believed to promote cardiovascular activity and have a soothing effect on the respiratory system.

Apart from these uses, garlic has also been known as a stigma of superstition and has been regarded as both a good and evil force. However, it is most commonly known as a tool used to ward off vampires.

Egg White Nutrition Facts

Egg

In a raw egg, the egg white would be the clear white liquid. Its main purpose is to protect the egg yolk and provide it with the nutrition necessary for growth. For this reason it is packed with high levels of protein and many health enthusiasts separate it and consume it as a source of protein.

The egg yolk (yellow portion) on the other hand, is filled with cholesterol (a

One large, thirty three gram raw, fresh egg white would pack in 17 calories with zero fat and zero cholesterol. It also has zero carbohydrates, about 4 grams of protein and 55 milligrams of sodium.

Egg whites are commonly used in meringues and soufflés; however, they provide a versatile protein source for those seeking a highly nutritious protein source. It can be fried, scrambled and boiled. It may also be used in omelettes and sometimes it is eaten raw.

type of fat) and is considered to be unhealthy.

Canola Oil Nutrition Facts

Canola oil is a common oil used in the preparation and flavoring of various foods. It was first cultivated in Canada and developed through plant breeding from rapeseed. In ancient times, the Europeans and Asians used rapeseed oil in lamps.

Traditional rapeseed oil has been deemed undesirable for humans by the FDA (Food and Drug Administration), however the Canola Council of Canada states that canola oil is completely safe and the healthiest of the cooking oils.

According to the official canola website, Conalainfo.org, recent developments have shown canola oil to be the edible oil choice of a heart healthy diet. Canola oil has a unique fatty acid profile consisting of low saturated fat and high monounsaturated oil. It is also rich in omega-3 fatty acids. This fatty acid profile has been shown to be beneficial in reducing the risk of coronary heart disease.

When compared with other oils such as peanut oil, sunflower oil, corn oil and others, canola has one of the lowest ratios of saturated to unsaturated fats.

Canola oil is a good source of ALA (Alpha-linolenic acid) omega-3 fatty acids. One serving (about 14ml) of canola oil provides the body with 1.3 grams of ALA fatty acid. Per 10ml serving of canola oil, the body will receive 120 calories, 14 grams of fat (only one gram being saturated fat), zero carbohydrates, zero protein, zero cholesterol and zero sodium.

Canola oil also contains vitamin E.

Cabbage Nutrition Facts

The cabbage is a green, leafy plant that forms part of the Brassicaceae family. Other members of this family include broccoli, Brussels sprouts, collards, cauliflower and kale. The leafy portion of the cabbage cluster is generally the only portion of the plant that is eaten, either raw, cooked or preserved.

Cabbage is used in many popular dishes, coleslaw being the most common, which is thinly sliced strips of cabbage that is mixed with carrots or alone and includes added mayonnaise for flavor. It can also be used in soups and stews and has a very strong aroma.

There are various types of cabbage and it is estimated that there is at least a hundred different types growing around the world. Green cabbage is the most common type of cabbage, however you also get savory cabbage, napa cabbage, bok choy and red cabbage.

Green cabbage is pale green in color and has a crunchy texture. Savory cabbage has greeny-yellow leaves that have a more crinkled texture than green cabbage. Napa cabbage is plate green with white stems and crinkled leaves. Bok choy is a Chinese cabbage that has dark green leaves held loosely together and white stems, and has an almost celery type taste. Red cabbage is generally red or dark purple, however it has a similar taste to that of green cabbage, with coarser leaves.

Cabbage is an excellent source of vitamins K and C: 1 cup (150 grams) of shredded, boiled cabbage contains 91% of the RDA for vitamin K and 50% for vitamin C. Cabbage is also a very good source of dietary fiber, manganese, vitamin B6 and folate, and a good source of thiamin, riboflavin, calcium, potassium, vitamin A, tryptophan, protein and magnesium.

A case control study published in the journal Cancer Research confirmed that women who eat more Brassica family vegetables have a much lower risk of breast cancer. In this study of over 300 women in Shanghai, China (where Brassica vegetables such as Chinese cabbage are frequently consumed), the women's urinary levels of isothiocyanates (a type of beneficial compound found in Brassica vegetables) directly correlated with their breast cancer risk. Those women with the highest isothicyanate levels (i.e., those women consuming the most Brassica vegetables) had a 45% lower risk for breast cancer compared to those with the lowest levels of isothiocyanates.

Cabbage's role as a staple vegetable in Polish cuisine may be why the breast cancer risk of Polish women triples after they immigrate to the U.S., rising to match that of U.S.-born women.

Banana Nutrition Facts

It’s the bicycle rider’s best friend, a potassium pipeline that instantly picks up a sagging pumper. It’s a diarrhea sufferer’s ally, a soothing substance that may stop what you most want stopped and help replace what you’ve lost. It helps to replace electrolytes, the very tiny electrical charges needed to power the body and maintain fluid balance. It’s a helping hand against high blood pressure that may help keep your numbers low. It’s a tropical fruit, a large berry, that’s handy and healthy, providing 452 milligrams of potassium, 33 milligrams of magnesium, and just over 2 grams of fiber. Studies have shown that people with high levels of potassium in their diet have a lower incidence of hypertension, even if they don’t watch their salt intake. The banana shares many benefits of its fruity brethren: It’s low in calories, fat, sodium, and much of its fiber is soluble — the kind that can help lower cholesterol. It stands out, however, because it has lots of potassium and a respectable amount of magnesium. That’s why it’s a favorite fruit of most athletes and often is recommended for people with diarrhea or high blood pressure. Bananas are also a very good source of vitamin B6, providing one-third of the RDA in a single serving.