Satisfy Your Sweet Tooth With Healthy Snacks
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If you have a sweet tooth, it can be hard to resist unhealthy snacks. But there are ways around it! Check out this video to learn more about healthy snacks for your sweet tooth.
Transcript: If you have a serious sweet tooth-don't fret! You can STILL have a sweet treat. You just want to choose...
If you have a serious sweet tooth-don't fret! You can STILL have a sweet treat. You just want to choose healthy snacks and alternatives to foods loaded with ADDED sugars. Step number one is to discover where added sugar and high fructose corn syrup are hiding. Sugars in packaged foods are filled with empty calories that can lead to weight gain and may increase your risk of diabetes. So ALWAYS take a look at the nutrition labels on foods in your kitchen and at the grocery store. To effectively reduce the amount of sweeteners in your diet, you want to say NO to added fructose, all syrups, malts, dextrose and glucose-not just TABLE sugar. The next step is to learn how to pick healthy snacks that satisfy your sweet tooth AND protect your health. For instance, when a milk chocolate candy bar seems to be calling your name, you're better off reaching for dark chocolate instead. Dark chocolate is rich in antioxidants and lower in sugar. That will help your body maintain its insulin balance-an important factor in keeping weight down. Limit yourself to 1 ounce of dark chocolate and match it with fresh strawberries or blueberries-for extra good-for-you sweetness.On a hot summer day when the ice cream truck is playing its hypnotic music, make your own ALL-NATURAL chill thrill. Simply puree berries, melons, mangoes or citrus fruit and freeze in an ice mold. And eliminate sweetened teas-they can serve up to 200 calories and 22 grams of sugar in JUST ONE bottle. Instead go for plain tea flavored with natural mint, orange zest or lemon. With just a little imagination and determination, you can lose weight and keep your blood sugar on an even keel. Life will be a lot sweeter!More »
Last Modified: 2013-09-04 | Tags »
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Men and women are different -- at least their bodies are. Watch this video to learn the nutrition needs for men.
Transcript: It doesn't take a scientific study to prove that men and women are different in a lot of ways But it...
It doesn't take a scientific study to prove that men and women are different in a lot of ways But it may require a little research to know exactly what those differences mean in terms of your dietary needs Gender specific formularies can confuse even the most health-conscious eaters, so we're going to make this as straightforward as possible. Men are generally larger and have more muscle mass than women, so their daily nutrition requirements are greater. It's really that simple. But you'll need a little more detail to find out if you're meeting or exceeding your daily needs, which brings us to the first rule of male nutrition -- Men need to eat more calories than women. The exact number that's best for you depends on your lean body mass and daily activities. In one day, men need about 14 calories for every pound of lean body mass. Lean body mass refers to the sum of the weight of your bones, muscles and organs. Basically, it's everything in your body that's not fat. The typical 180-pound man who has 17% body fat would have 150 pounds of lean muscle and need 2,100 calories per day at rest. On days that you exercise, you might add 300 to 500 calories, bringing the total up to about 2,500. Second, a man's protein needs may be greater than a woman's, especially if you're active and trying to build muscle mass. The generally accepted formula for how much protein men should eat every day is one gram per 2.2 pounds of body weight. So, that same 180-pound guy eating 2,1000 calories per day should get about 82 grams of protein in his diet each day--which isn't always easy. High-protein snacks such as cup cottage cheese and fruit, a can of tuna, one tablespoon of peanut butter or even beef jerky can help you meet your daily needs when you don't have time to cook. But if you're going to snack on beef jerky, try to stick to versions from the health food store, because convenience-store brands are often high in salt. Finally, men need to reintroduce themselves to calcium, and stop thinking of osteoporosis as a "woman's disease". Research shows that approximately 20 percent of osteoporosis-related fractures occur in men. But be careful not to take in too much calcium Studies have linked high levels of calcium in men to increased risk of prostate cancer. The recommend amount is 800 mg of calcium per day, which you can easily get from 3 servings of low-fat or fat-free dairy such as milk, yogurt, and cheese or from nondairy sources including: kale, broccoli, salmon, spinach or whole-wheat bread. For men trying to build muscle, there's even more motivation to pour yourself a glass of milk. Research shows that the combination whey and casein, 2 high-quality proteins in milk, helps your body build muscle. In fact, a 2006 study in the International Journal of Sport Nutrition and Exercise Metabolism found that low-fat chocolate milk is as good as or better than Gatorade for replacing glucose in tired muscles after a workout, helping you recover faster. To learn more about nutrition and how choosing the right foods can improve your life, check out more videos on this site.More »
Last Modified: 2012-11-17 | Tags »
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Nutritional needs for women are different from those of men for several important reasons. Watch this video to find out which vitamins and minerals you should be consuming if you're female.
Transcript: Nutritionally speaking, men and women don't start out all that differently. But like many things, a woman's...
Nutritionally speaking, men and women don't start out all that differently. But like many things, a woman's dietary needs completely change when she hits puberty. Adult women generally need to eat fewer calories than men. Sound unfair? Blame it on body composition. Women tend to be smaller and have higher fat percentages than their muscular male counterparts. Since muscle takes more calories to maintain than fat, even when they sit around doing nothing, men are burning more calories. The average female needs 1600 to 2000 calories per day to maintain a healthy weight, but you may need a little more if you're highly active. By "highly active." I mean you take part in a vigorous level of activity for 60 minutes most days of the week. If you're working so hard that you can't say more than a few words at a time, that's a vigorous level of activity. The second rule of women's nutrition concerns their need for more than twice as much iron as men. The blood that women loose during menstruation each month often leads to iron deficiency. Studies show that women with low iron have to use more effort to do the same amount of physical work than women who are not iron deficient. So, they end up feeling exhausted and unable to perform at their best. For women under 50, the recommended daily amount of iron is 18 milligrams. Lean meat, low-mercury fish and skinless poultry are the most obvious sources of iron, but spinach, chard, beans, lentils and oatmeal are great alternatives for vegetarians. For the over-achievers out there, up the amount of iron your body absorbs by combining it with vitamin C. It's as simple as drinking a glass of OJ with your oatmeal in the morning or adding a side of broccoli to your dinner. Men and women can both benefit from the B-vitamin folate, or folic acid, which has been linked to better heart health and protection against colon cancer. The daily recommended intake of folic acid for men and women is 400 micrograms. But for women who are either pregnant or trying to get pregnant, the daily recommended value increases to about 600 micrograms of folic acid. This is because folate can greatly reduce the chances of neurological birth defects. A new animal study on folate suggests that high levels of the B-vitamin may prevent heart birth defects induced by alcohol exposure in early pregnancy, a condition known as fetal alcohol syndrome. The researchers have yet to replicate their results in humans, but even so, it's nearly impossible to overstate the need for women to get sufficient folate before and during pregnancy. A lot of breakfast cereals are fortified with 100 percent of your daily value, so you can easily hit your mark before noon. As with all supplements and medicines, there are potential side effects with improper use of folic acid. Recent studies suggest that an excess of folate may raise the risk of breast and colon cancers. But there's no risk in overdosing on the natural form of this vitamin, which is the kind you get from foods like leafy greens, beans and orange juice. Just avoid getting too much from fortified sources like cereal and supplements. To learn more about nutrition and how choosing the right foods can improve your life, check out more videos on this site.More »
Last Modified: 2013-08-07 | Tags »
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There are several helpful tips to healthy restaurant dining. Check out this video to learn more.
Transcript: Monitoring your weight doesn't mean that you can't enjoy an evening on the town! Keep watching for ten...
Monitoring your weight doesn't mean that you can't enjoy an evening on the town! Keep watching for ten easy tips that will ensure your dining experience is a healthy one. Most Americans eat out four to five times a week. If you're watching your weight, that doesn't mean you can't join them! A few simple tips make it easy to exercise restraint so you can dine at a restaurant without a side of guilt. Let's start with a simple tip. Before leaving home, ask yourself this question: Which will I enjoy most: an appetizer, a cocktail or dessert. A. After you make a selection, stick to your resolve. You shouldn't have to sacrifice your favorite part of dining out, B. but be smart - indulge in what you really want, and practice restraint elsewhere. These days, restaurant portions are bigger than ever. The average restaurant meal is usually 5 times the FDA recommended size for a full meal! When you are eating out, remember that portion size is important! How much food you eat is almost as important as what you eat. A great way to watch your intake is to set aside a reasonable amount of food before you start eating. You can ask for a separate plate or a to-go container to help you portion your food. Another means to control restaurant indulgence is to ask for toppings, dressings and sauces on the side. Doing this allows you to enjoy exotic flavors while still controlling how much you consume. Whenever you can, ask for extra vegetables to be added to your dish. Not only are veggies a healthy choice, they're also rich in fiber, so they leave you filling full fast! Avoid all-you-can eat deals and buffet restaurants. Studies have shown that most of us eat up to 25 percent more when the price is all-inclusive, simply because we want to get more bang for our buck. And watch your liquid calories! A restaurant-sized soda with one free refill will set you back 400 calories. And an 8-ounce margarita has five-hundred and forty calories! A better bet is to replace that soda with water and lemon. Instead of a highly caloric mixed drink, try a glass of wine instead, which has about 110 calories. When you're eating out, look for waist-friendly words on the menu. Steamed, baked, grilled, broiled or poached are all likely to be healthier options. An insider restaurant tip is to make friends with salsa. This low-calorie, tasty treat is a great topper for potatoes, chicken, fish, and even salads! Remember that restaurant-dining is about customer-service. Most chefs will be happy to cater to your dietary needs. Ask to speak to a chef, or explain to your waiter that you'd prefer a lighter preparation. Eating out doesn't have to mean missing out! By choosing wisely, you can find a meal to enjoy at any restaurant.More »
Last Modified: 2014-04-02 | Tags »
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Controlling the amount of food you eat per meal will help you maintain your weight. Watch this to learn some portion control tips.
Transcript: Often, we spend a great deal of time deciding what to eat and overlook an equally important part of the...
Often, we spend a great deal of time deciding what to eat and overlook an equally important part of the weight-loss equation-how much we should eat. People who are watching their caloric intake often expend a lot of energy trying to decide what foods they should eat, only to have their efforts undermined by misjudging the serving size of their food. A. The portions of food we consume in any given meal have increased significantly in the last forty years. While we may think we're getting more for our money, B. in reality, all we're getting is bigger waistlines! For example a bagel has grown so much that it is now roughly equivalent to five slices of bread! Unfortunately, we have lost an accurate perspective on how much food exists in a healthy portion. Partly to blame is our skewed plate perception. Normal' plates today are 4 to 6 inches larger than they were a few decades ago. The problem with bigger plates is that we instinctively want to fill them, resulting in unhealthy pile-ups of food. It is clear that paying attention to portion size is important. Regardless of the food you're eating, if you consume more than your body can use, weight gain is a likely result. So, what should you eat? Let's first differentiate between a serving and a portion. A serving is the standard measure of food as seen on the food pyramid. When you read a nutritional label, the dietary information provided is always for a standard amount of food-a serving. A portion, on the other hand, is defined as what you end up actually eating. To demonstrate, let's look at the size of a standard one-ounce serving of potato chips, which contains 152 calories and 9.8 grams of fat. Most of us, however, would end up eating a portion of at least three times that...consuming a whopping 456 calories and 29.4 grams of fat! Eating portions that are the appropriate serving-size can be much easier if you know what a proper serving looks like. A. A serving of meat should be about the size of a deck of playing cards, B. while a serving of cheese is equivalent to the size of four stacked dice. C. A serving size of nuts, candy, or other snacks should be able to fit in the palm of your hand. As for fruits and veggies-load up your plate! These healthy options fill you up fast and your body loves them, too. One sure-fire way to gain perspective on portion and serving size is to use the same bowl and plate each time you eat. A. Try to use plates that measure 7 inches across,B. and bowls that are 6 inches. C. This will help keep you mindful of portion sizes and allow you to eat less at every meal...almost effortlessly! Making informed decisions about how much food to consume at each meal is an easy way to cut back on calories and weight gain. Doing so will help you see positive changes in your health, and your waistline.More »
Last Modified: 2014-04-02 | Tags »
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Trying exotic food can seem exciting and adventurous but how prepared are you to guard the safety of your stomach? Learn more about food safety for globe trekkers in this video.
Transcript: Don't wind up wishing you had never (ever!) tried that exotic cuisine! While local food is an inherent...
Don't wind up wishing you had never (ever!) tried that exotic cuisine! While local food is an inherent part of cultural immersion, stomach upset can turn your global trek into a train wreck. As many unfortunates can attest, diarrhea is the most common problem effecting travelers, especially in developing countries. Travelers' diarrhea is an intestinal infection caused by bacteria, parasites, or viruses transmitted through food and water. But it IS avoidable.The highest-risk foods are unpasteurized milk products un-bottled beverages and drinks served with ice foods that aren't piping hot and undercooked meats and fish. Many times, fare from street vendors can also be the culprit of travelers' diarrhea! No precaution is foolproof, but a little know-how goes a long way in those far-away locales!More »
Last Modified: 2013-06-13 | Tags »
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Traveling by air can be exhausting, but there are other factors at work in how you feel when flying. Check out this healthy flight guide for more information.
Transcript: There's no reason to finish a flight feeling like you've been through the ringer! Stay healthy while...
There's no reason to finish a flight feeling like you've been through the ringer! Stay healthy while you fly by avoiding alcohol and caffeinated drinks. Both are extremely dehydrating, and air cabins-as your skin knows-are dry enough as it is! Finally, a reason to be glad that airlines have given up on meals! You'll feel better if you avoid eating a heavy meal during and before the flight. Instead, bring light snacks like fruit or pretzels. Make it a point to get up and walk for about five minutes every hour. If you're not allowed to walk, prop your feet on your carry-on bag. Rotate your ankles and lift your knees while seated. An insider tip is to invest in a pair of elastic flight socks, available at most pharmacies. These socks apply pressure to the ankle, in turn squeezing blood up towards the heart, which assists in circulation. Follow these tips and you can actually spend time enjoying your destination-not dreading your return home!More »
Last Modified: 2014-01-17 | Tags »
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Do you have what you affectionately refer to as an alcoholic liver? Or does your body hate the effects of alcohol? Whether you suffer from alcoholism or only enjoy the occasional drink, this video will show you how drinking really effects your body.
Transcript: You savor the first sip-and the multiple sips after-but what does your body think of that alcohol fix?...
You savor the first sip-and the multiple sips after-but what does your body think of that alcohol fix? Your body reacts to alcohol as it would to a poison. In other words, it works as hard to get it out as you work to get it in! First, the liver changes alcohol into acetaldehyde, a highly toxic substance. This then turns into acetate, a harmless substance that is passed out of your body in your urine, and-more minutely-in your breath and sweat. This process is hard work, and it means that your liver can't focus on its other job, which is sending energizing glucose to other areas of your body. That's why you feel tired, weak, and disoriented following a booze binge. And take note: It takes the liver of a 150-pound person two hours to metabolize one beer! The bottom line is that alcohol does a number on your body. So drink smart!More »
Last Modified: 2013-04-17 | Tags »
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Everyone should pay attention to the nutritious content in their food, but those who want to lose weight should be extra vigilant. Learn more about nutrition for weight loss.
Transcript: You want to eat healthy, but what does healthy really mean, anyway? If you're worried about gaining the...
You want to eat healthy, but what does healthy really mean, anyway? If you're worried about gaining the freshman fifteen, it's wise to evaluate what you're putting into your body. The bottom line is that any increase or decrease in your weight is a direct result of the number of calories you consume versus the number of calories you burn.If you take in the same amount of calories that you use as fuel, there won't be any leftover to store as fat, and your current weight will hold steady. Take in more calories than you burn, however, and you'll end up gaining weight. Because there are 3,500 calories in a pound, it might seem like it would take a long time to gain any weight. But consuming just 100 extra calories a day-say in the form of an additional soda-could add up to a ten pound weight gain in just one year. To avoid eating too much, know that most men looking to maintain a stable weight need about 2,500 calories each day, while women require 2,000 calories. This number does vary according to your specific body type, age, and activity levels, so talk to your college nutritionist about the right caloric intake for you. After you determine how much you should be eating, it is vital to decide what types of food you should consume. The United States has recently revised its food guide pyramid, a chart that details the types and amounts of food both genders should consume. For example, according to the food pyramid, women should consume six ounces of grains each day, while men should consume eight ounces of grains each day.Remember that an ounce of grain is equal to one slice of bread, one cup of cereal, or half a cup of cooked rice or pasta. For both genders, at least half of those servings should be made up of whole grains, like whole wheat flour, brown rice, and oatmeal. The rest of the grain allowance can include the less healthy refined grains, like white bread and sugary cereal, but it's best to stick to whole grains for both health and waistline reasons! Vegetables are next on the pyramid, and women need two and a half cups daily, while men should have three. For fruits, it's important that both genders consume about two cups each day. A cup of fruit is equal to a small apple or a large banana or orange. Proteins are also an important component of a balanced diet, and can be gotten by eating nuts, eggs, beans, fish and meat. Men should consume 6 ounces of protein a day, while women should consume 5 _ ounces-and to give you a sense of what an ounce of protein is-one ounce of protein can be found in one egg, in one tablespoon of peanut butter, or in a handful of nuts or seeds.According to the USDA, men and women also need three cups from the dairy group each daily. A cup of dairy is equivalent to three slices of cheese or one and a half cups of yogurt. After you consume your daily dose of recommended foods, you are usually left with 100 to 300 discretionary calories. These calories can be used to enjoy unhealthy junk food, like chips or candy, or for alcohol. Although it may be tough at first, following these guidelines will help you maintain a healthy weight through college and your life.More »
Last Modified: 2013-08-08 | Tags »
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If you've ever wanted to try Alli for weight loss it's important to get the facts on this weight loss pill. Watch this video to find out more.
Transcript: Youve probably been hearing a lot of buzz about alli, the first over-the-counter, FDA approved weight...
Youve probably been hearing a lot of buzz about alli, the first over-the-counter, FDA approved weight loss pill. So whats the real deal with alli? alli is a weight loss aid that blocks the absorption of up to 25 percent of the fat you consume. Although its only been on the market since June of 2007, alli is not new. In fact, alli is actually a lower dose of the prescription drug orlistat, which has been marketed under the name Xenical since 1999. Although Xenical is available in 120 milligram capsules and alli is sold in 60 milligram doses, the method of action of these lipase inhibitors is the same. But to understand how the drug works, lets first take a look at the digestive process. When you eat, enzymes in your intestines break down fats, carbohydrates and proteins. Fat calories are then stored in the body to be used as energy. When you eat more calories than you need, you hold on to this extra fat, resulting in weight gain. alli promotes weight loss by attaching to the enzymes that break down fat, preventing up to a quarter of the fat consumed from being digested. Because undigested fat cant be absorbed and stored, it passes out of the body in your bowel movement. Although alli is sold as an over-the-counter medication, it is only approved for use by overweight individuals who are over the age of 18. GlaxoSmithKline, the manufacturers of alli, call the pill a comprehensive program, and recommend that it be combined with a low-fat, low-calorie diet and a healthy exercise plan. When you purchase alliusually for about $50 a monthyou have the option of visiting the companys website. There, you can register as a user and receive a customized exercise and eating plan. A big part of the eating plan is keeping fat to less than 15 grams per meal. Although alli does block some fat, eating too much while on the program can result in side effects. alli sounds great, but people experience negative effects, like hard to control or loose stools and gas with oily spotting. This medication can reduce the absorption of some important vitamins, resulting in deficiencies in the long run. For this reason, it is recommended to take a multivitamin once a day at bedtime while using alli. In addition, women who are pregnant or breast feeding, people who have had organ transplants, those who have trouble absorbing food and people taking cyclosporine should all avoid alli. People who arent overweight or obese should also avoid this medication. Although alli can increase weight loss by up to 50 percent more than dieting alone, it should always be combined with a healthy diet and a regular exercise plan. As the first weight-loss medication to be approved for over-the-counter use, alli has received more than just 15 minutes of fame! Still, its very important to talk to your doctor before taking this medication, or beginning any diet or exercise program.More »
Last Modified: 2012-11-17 | Tags »
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Zinc plays an important role in healing and sense perception. Watch this video to learn about the necessity of consuming a daily intake of zinc.
Transcript: Zinc formulations have been used in Egypt since ancient times to speed wound healing. Modern science...
Zinc formulations have been used in Egypt since ancient times to speed wound healing. Modern science proves that the Egyptians were on to something. Zinc is a mineral that is essential for the functioning of hundreds of enzymes, which are substances that promote biochemical reactions in the body. Zinc is also necessary for a healthy immune system. Zinc is particularly valuable in healing wounds, like for burn victims or patients who have had surgery. The mineral is involved in facilitating strong sensory perception, especially in taste and smell. Zinc is necessary for normal growth and development during pregnancy, infancy, childhood and adolescence. Zinc is also linked to testosterone production in men, which can increase sexual stimulation and satisfaction! Now that we know what zinc does, let's look at where it comes from. Zinc is secreted by at least 11 organs in the body, including the pancreas, the salivary glands and the prostate gland. The average adult female needs 8 milligrams of zinc a day. Adult males and pregnant or lactating women need 11 milligrams. A. While the body makes much of the zinc it needs, some foods, like oysters, provide additional sources of the mineral. B. Beef, pork, dark chicken meat and beans are also sources of zinc. Zinc is absorbed much better from animal-proteins than from plants, so vegetarians may need to ingest up to 50 percent more zinc than their meat-eating counterparts. A. People with gastrointestinal disorders, B. people who drink excess alcohol or C. those with chronic diarrhea may have trouble absorbing enough zinc, and can benefit from supplements. Too much of this mineral can result in zinc toxicity. 150 and 450 milligrams can reduce levels of HDL, the "good cholesterol," and can lower immune function. Zinc is essential for enzyme functioning and for a healthy immune system, but too much can be harmful. Always talk to your doctor before beginning a supplement program or new diet.More »
Last Modified: 2014-07-28 | Tags »
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Calcium is vital for bone health, but did you know that too much can be bad for you? Watch this video to learn more about calcium.
Transcript: You probably know that calcium is essential for the health of our bones. But did you know that our bodies...
You probably know that calcium is essential for the health of our bones. But did you know that our bodies don't even produce this important mineral? Calcium is a mineral that is essential for supporting the structure of bones and teeth. For this reason, 99 percent of the calcium in the body is stored in these areas. Calcium is also needed for blood vessel contractions and muscle usage. In addition, this mineral aids in the secretion of essential hormones and enzymes in the body. A shortage of calcium can lead to bone breakdown because the body must use the bone's calcium deposits to maintain normal nerve and muscle functions. The resulting bone loss, which usually occurs in older people, is known as osteoporosis. While calcium is essential to the normal functioning of the body, it needs some help getting into the blood stream. Vitamin D, which the body makes after being exposed to sun, plays a role in the calcium absorption. A. Picture a locked door. B. Vitamin D is a key that allows the calcium behind the door to leave your intestine and enter the bloodstream. C. For this reason, calcium needs Vitamin D to do its job. Most adults need 1,000 milligrams of calcium per day, although people over 51 should up their intake to 1200 milligrams. A. Calcium is not made in the body, but is found in dairy products like milk, cheese and yogurt. B. Broccoli, bread and edamame can also provide this vital nutrient. Vegans and people who are lactose intolerant are particularly likely to suffer from calcium shortages and may benefit from taking a daily supplement. Be aware that Phytic and oxalic acid, which are found in plant sources like spinach and soy, can prevent optimal absorption of calcium. More than 2,500 milligrams of calcium a day can result in negative effects like impaired kidney function, decreased mineral absorption and hypercalcemia, which is high calcium levels in the blood. Calcium is essential for bone growth and nervous system functions, but too much of the mineral can be harmful. Always talk to your doctor before beginning a new supplement or diet program.More »
Last Modified: 2014-07-28 | Tags »
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